Workout of the Day

711, 2018

Quick one from the road.  Hope your

hump day was the best day.

A) 3 min row/assault

every :20 sec for 3 min

air squats

sit ups

light dumbbell snatch

B) Every 1:30 x 9 sets

Power Snatxh+Hang Full Snatch+Overhead Squat

12 min EMOM

1st- 12 alt DB snatxh

2nd- 25 sec Burpee

3rd-30 sec assault

C) “the Bird”

40 Barnell Thrusters 45/35 (don’t drop bar)

20 toes 2 bar

10 Hamdstand Push ups (scale to dB press)

800m run

10 Handstakd Push ups

20 toes 2 bar

40 Thrusters 45/35


611, 2018

I hope you guys liked that strength combo, I have been fooling around with that combo personally for a couple weeks.  Sprint those assault’s and rows tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Tempo Push-up

Hollow Swings

Inch Worms

1 Min Jog

B) Every 1:30 x 10 Sets

1st-30 sec Unbroken Dumbell Bench Press

2nd- 8-10 Tempo Ring Rows (4 sec) take an angle to make these burn!

C) “Yin & Yang”


15 Kettlebell Swings

10/7 Cal Assault

5 Burpee Box Jump 24/20

3 Min Rest


15 Wallballs 20/14

10/8 Cal Row

5 Burpee Box Jumps 24/20

511, 2018

A belated B Day shout out to one of my favorites, Erin G(sorry  EG)!  It has felt like my B Day every Friday i get to coach this wonderful young lady since EG has been back at 38 North.  EG came to us right after she had major brian surgery removing a tumor.  I remember like it was yesterday how elated EG was the first time she flipped upside down against the wall fro the first time post surgery.   EG always brings a smile into every room she walking into.  EG also brings picture perfect hair into any room she walks into, I feel she is in the middle of a hair modeling commercial throughout 95% of her time in the box.  The thing I know for sure is EG moves better then she thinks she moves.  EG quickly became fluid on the bar and always pushes herself outside her comfort level.  EG it is wonderful to have you back around this community each week, happy b day!  Brian L with the 185 strict press tonight!  Some great efforts all day on the Chief.  A lot of 6+ scores up there and a few 7’s.  See you guys tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Supinated Bar Hang

Lateral Box Step Up

Barbell Good Mornings

1 Min Jog

B) 10 Min EMOM

1st-10 Touch N Go Deadlifts (225/155) Pick a weight you can go fast and unbroken this is not to failure it should be done in about 15-18 sec or faster!  GO lighter if this weight cannot be done quickly UB (Fitness use DB)

2nd-11 Sec All Out Assault bike (go hard)

C) “The Thimble”

13 Min AMRAP

40 Double Unders

20 Alt Jumping Lunges (10/leg)

10 Shoulder to Overhead 115/75 (Fitness DB)

5 Bar Muscle Ups (scale to 5 C2B/kip/ring row and 5 Ring Dips

411, 2018

Hope you guys enjoyed the weather this weekend, can’t believe its this warm into November.  We are hitting one of my favorite classic CrossFit WOD’s tomorrow then we hit about just over 5 months ago.  Have fun!

A ) 3 min Row/Assault

Every :20 sec for 3 min

Walfacing Handstand Hold

Light Dumbell Strict Press

Russian Kettle Swings

1 min Jog

B) 10 Min EMOM

1 Strict Press


1st-10 Dumbell Strict Press

2nd-35 Sec Row

C) “The Chief”

5 Rounds of


3 Power Clean 135/95 (Fitness Use DB)

6 Push-Up

9 Air Squats

1 Min Rest

Post each Round

211, 2018

Some great sneaky Pr’s on the snatch today.  Tiffany DY with a 10# PR at 93!  Brian L at 165, and Joanna M at 65!.  Great work by Daniel M and Danny W both making huge strides in technique work on the Snatch.  Finishing it out with some sprints! Pick a clean weight you can finish 15 reps in about 90 sec or less.  Have fun.

A) 38 North Warm and Stretch

B) “The Dumpling”

2 Rounds

5 min to Complete

400m Run

15 Power Cleans 135/95

AMRAP Wallballs 20/14

3 Min Rest

5 Min to Complete

400m Run

15 Shoulder to Overhead 115/75

AMRAP Toes 2 bar

3 Min Rest

111, 2018

We got a shot at a heavy snatch tomorrow.  You get to choose whether you want to gop power or full.  Have fun!

A) 3 Min Row/Asault

Every :20 sec for 3 min

Ring Row’s

Russian Kettle Swings

Light Overhead Walking Lunge

1 Min Jog

B) Every 1:30 x 10

1 Snatch (Full or Power)


12 Min EMOM

1st-12 Alt DB Snatch

2nd-30 Sec Row

3rd-30 Sec Double Unders

C) “Delirious”

3 Rounds

Running Clock

1 Min Kettelbell Swings

1 Min Assault for Cal

1 Min handstand Push Ups Or Games Style Push-ups

1 Min Air Squats

1 Min Rest

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