Workout of the Day

1308, 2017

I had a chance to stop by the Proctor’s today and visit with their beautiful girl.  I can tell you one thing Sereatha looking amazing!  After the surgery Sereatha has already gained feeling and movement in her left had was partially paralyzed!  I can;t tell you how happy it made me to see how well Sereatha is recovering and how great the baby(and Chad) is doing.  The Proctors were very appreciative of the money donated towards housecleaning, it will really help take a load off this families overloaded shoulders.  A B Day shout out to Janelle A!  You simply won’t find anyone better under a barbell in this community then JA.  This heavy and moves fast!!  Janelle’s technique is absolutely on point.  There is no denying Janelle’s proficiency under iron but lifting is not what I am most impressed with this year with her.  Janelle made a commitment to become a better CrossFitter this year and that meant becoming more well rounded.  If anyone has seen the numbers Janelle is putting up as of late you know this goal was attained, and then some.  Janelle’s runs, gymnastic movements, rows, assaults, and motor capacity has gone through the roof this year.  In WOD’s that Janelle would have come in the middle of the pack a year ago she is now posting some of the top times in the box.  There is only one reason fro these results, she works her ass off.  Janelle listens to everything you tell her and implements it immediately.  It has been great having this young lady a part of this community and I can guarantee it is going to be another year of gainz!  See you guys tomorrow.  Pick a S2O weight that is challenging but you can go Unbroken with every time you pick up the bar.

A) 2 Min Assault/Row


20 Sec Bear Crawl

20 Sec Barbell Good Morning

20 Sec Jumping Air Squats

1 Min Jog

B) Every 3 Min x 5 sets

5 Overhead Squats

C) “The Repeat”

6 min AMRAP

5 Shoulder to Overhead 155/103

10 Box Jump up and over 24/20

15 Sit-ups

4 Min Rest

6 min AMRAP

5 Shoulder to Overhead 155/103

10 Box Jump up and over 24/20

15 Sit-ups

Don’t game this WOD, go all out both AMRAP’s.  Post each AMRAP score and restart at S2O for 2nd AMRAP.

1108, 2017

Shout out to Neal G who Pr’d his full clean today in our C&J strength session at 185!  Alright guys finishing out the week with a Partner WOD.  All out with those row sprints at the end!

“The Cattle Prod”

Teams of 2 (split as needed)

20 Min Work Time

20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees

30 Thrusters (95/65) 30 Box Jumps 30 Burpees

40 Thrusters (75/45) 40 Box Jumps 40 Burpees

50 Thrusters (45/35)

Max Calorie Row in Remaining Time

1008, 2017

I heard the energy was up big time in the box the last couple days.  Nothing better to come back into town and hear you guys have been crushing it.  Stoked to see some C&J’s tomorrow.

A) 2 Min Assault/Row


20 sec HS Hold

20 Sec Goblet Squats

20 Sec inch worms

1 Min Jog

B) Every 1:30 x 10 sets

1 Clean & Jerk

C) “The Cement Mixer”

12 Min AMRAP

40 Double Unders

30 Air Squats

20 Dumbell Snatch 50/35 (alt arms)

10 Ring Dips

908, 2017

In 2015 more people were killed from injuries from taking selfies then from shark attacks….fact!

A) Coaches Warm Up

B) Every 2:30 x 5 sets complete

3 tempo bench press with 4 sec to bottom position (slightly wide grip)

C) “The Frito Lay”

60 Burpee’s to Stand

50 Overhead Squats 95/65

40 Chest to Bar Pull-ups  (scale to pulls/ring rows)

30 Cal row or 25/17 Assault

20 alternating jumping lunges (opposite knee touches ground each rep is 1 lunge)

10 Strict Press 95/65

808, 2017

Hope you guys dug today’s WOD!  Did you know during your lifetime you will produce enough saliva to fill two swimming pools….Fact!

A) Coaches Choice Warm Up

B) Rotate every 1:30 x 8 sets

1st-30 sec ME Pistols

2nd-30 Sec ME Handstand Push Ups

Post lowest total of pistols and hspu

C) “The Taxidermist”

4 Rounds Running Clock

1 Min Wallballs 20/14

1 Min Sit-ups

1 Min Dumbell Shoulder to overhead 45/30

1 Min Box Jump up and over (no hip ext needed) 24/20

1 Min Rest

 Post each Round

708, 2017

Hitting the road for a couple days so blogs will be short and to the point.  Sorry if I miss any B Day’s.  On that note happy b day to Amy MC!   One of our founding members at 38 north and a friend of mine since 1990!  Amy walked through our doors five and a half years ago.  Amy did not have a background in lifting and I think she had never even been a member of any gym.  Almost 6 years later this young woman is 10 pounds from a 300 pound deadlift!  Amy has been through several CrossFit open’s and a part of everything this community has done through the years.  Amy continues to get stronger and continues to walk through those doors, and as a owner and coach thats all I can ask for.  Happy B Day Amy MC!  Today crushed the legs, tomorrow will challenge the gripe and pull!  Have fun.  Snatch should be lighter for you and you should move quick and consistent with it.  So go lower in weight if that isn’t 115/75 for you.

A) Coaches Choice Warm Up

B) Every 2 min x 6 sets

Push Press+Push Press+Push Jerk

C) “Segrams & Seven”

7 Min to complete

Row 1000m

35 Kettle Swings

then AMRAP

Power Snatch 115/75

Rest 4 Min

7 Min To Complete

60/42 Cal Assault

35 Kettle Swings


Power Snatch 115/15

Score is Snatch Number each Round or # of Kettles if you don’t get to snatch