Workout of the Day

604, 2018

Grip buster on that second AMRAP.  Cleans were looking consistent, great effort throughout the day.  See you tomorrow to close out the week!

A) 38 North Stretch and warm

B) 6 Min EMOM

1st-30 Sec Kettlebell Waiters carry (Right)

2nd-30 Sec Kettlebell Waiters carry (Left)

C) 6 Min

1st-35 Sec Left side Plank

2nd-35 Sec Right side Plank

3rd-35 Sec Plank

D) “The Bottle Rocket”

1000m Row

50 Burpee’s to 6″

40 Sit-ups

30 Shoulder to Overhead 115/75

20 Chest 2 Bar Pull-ups

10 Overhead Squats 115/75

504, 2018

Check that e-mail for the 38 North March review, which was sent out this morning.  Each month we will be reviewing everything that is going down in the box, up coming events, and highlighting a athlete of the month.  This month was Hannah P, congrats young lady you earned it!  The 38 north Community Share will be happening in less then two weeks.  If you know anyone you would like to share our community with please bring them in during the week of 4/16-4/22 the entire week will be free to non members.  See you guys tomorrow!

A) 3 min Row/Assault

Every :20 for 3 min

Lateral Box Step Up

Barbell Good Morning

Light Wallball

1 Min Jog

B) 10 Min EMOM

Halt Clean Deadlift(2 sec)+Clean Pull(drop)+Clean Hi Pull

“Fitness”

10 Min EMOM

1st-10 Dumbell Deadlift

2nd-6 Challenging Box Jumps

C) “The Meatball”

7 Min EMOM

15 Wallballs 20/14

10 Toes 2 bar

5 Power Clean 155/103

4 Min Rest

7 Min EMOM

15 Kettle Swings 53/35

10 Dumbell Reverse Lunge 50/35 (alt legs)

5 Power Clean 155/103

“Fitness”

substitute 8 Dumbell Power Cleans for barbell cleans

404, 2018

Quick blog tonight.  We will be honoring a local fallen solider, Mario “Kawika” Deleon next Sat, the 14th, at the 8:30 by doing the Hero WOD “The Kawika.  Get down to the box to honor Mario next Saturday!  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Ring Row’s

Russian Kettle Swings

Bear Crawl

1 Min Jog

5 Min Warm up then

B) 10 Min to Establish a heavy

Power Snatch+Hang Power Snatch

C) @ 10:00 compete 1 set every 2 min x 5 sets of Power Snatch+Hang Power Snatch @ 90% of your number from B

“Fitness for B & C”

20 Min EMOM

1st-10 Ring Rows

2nd-35 Sec Assault at 80%

3rd-10 Kettle Swings

4th-10 Dumbell Step Ups (Alt legs)

D) “The Backhand”

9 Min Ladder

2,4,6,8,10,12,14 ect

Dumbell Front Squats 50/35

Burpee’s to 6″

@ 0:00, 3:00, 6:00 complete 50 Double Unders

304, 2018

B Day shout out to Omar F!  Omar has only been with us for about a month but this guy has hit the ground running.  Omar has a CrossFit background and it shows daily.  Omar moves well under the bar and has a sneaky motor, getting done with Helen the other day right around 9 min.  This guy always comes in smiling and ready to work!  I am really looking forward to a full year of Omar within this community, this guys got some serious potential in this sport.  Happy B Day Omar F!

A) 3 Min Row/Assault

1 Min Double Unders

30 Sec Lunge

30 sec Hollow Rock

1 Min Double Unders

1 Min Jog

B) 9 Min EMOM

1st-30 Sec Half Kneeling Kettlebell Press (4 sec tempo)(right)

2nd-30 Sec Half Kneeling Kettlebell Press (4 sec tempo)(left)

3rd-30 Sec Strict Toes 2 Bar(zero swing)

C) “Double Overtime”

20 Min AMRAP

17/12 Cal Assault Cal

16 Alt Dumbell Snatch 50/35

25 Air Squats

20/16 Cal Row

16 Alt Single Arm Dumbell Overhead Lunges 50/35 (switch arms on 9th rep)

25 Sit-ups

204, 2018

Some big PR’s in the box today on Helen.  Shout out to Neal G taking 4 minutes off his time to finish at 10:23 and also a big 20 sec Pr for Ally D to come in at 8:01!  Remember we have our first free week in about 4 years for friends and family coming in two weeks April 16th-22nd.  Please grab someone and bring them in!  Don’t worm on those push-ups!!!!!!!!!!!!!!!  Break and rest and make those things legit!

A) 3 Min Assault/Row

Every :20 sec for 3 Min

Inch Worm

Sit-ups

Light Dumbell Bulgarian Split Squat

1 Min Jog

B) Every 2 Min x 7 Sets

3 Deadifts (Pause on Ground between reps for 2 sec)

C) “The Gremlin”

9 Min AMRAP

24 Double Under’s

12 Push-Ups

6 Full Clean 155/103

 

104, 2018

I hope you all enjoyed the Easter weekend with your families.  Back in rhythm this week with one of my favorite Benchmark WOD’s.  Have fun and push those Runs!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing Handstand Hold

Supinated Bar Hand

Burpee’s

1 Min Jog

B) Every 2 Min x 7 Sets

Push Press+ Push Press+Split Jerk

C) “Helen”

3 Rounds

400 Meter Run

21 Kettle Swings 53/35

12 Pull-ups