Random

1012, 2017

Mon, Dec 11th

By |December 10th, 2017|Categories: Random|Tags: |0 Comments

I am just going to copy and paste this every night this week.

Dec 16th at 7pm join the crew at 407 Marty Lane in Petaluma for Drinks, food, awkward outfits, and good company.  Betsy the beer bing has been found and will make an appearance.  I am praying the shotski from last year will show up, it has not been seen since.  I will be grabbing four handles of booze and a keg, please bring some food to share and any booze you want to add to the mix.  It is always fun to hang with the crew outside the box so please make it a point to stop by.  This will be an adult only event so please reserve those sitters.  Pick a clean weight in WOD that can be completed fast and unbroken the entire WOD.

We have a fast and fin one coming at you tomorrow.  Sprint each AMRAP, really push the pace on this one.

A) 2 Min Assault/row

3 min rotating every :20 sec

Slow Barbell Thruster

Inch Worm

Supinated Bar Hang

B) Every 2:30 x 6 sets

Full Clean & Jerk Cluster

***A Cluster is 3 reps with one rep being completed every 10 sec.  Essentially you drop the bar, take a breath, reset then complete the next rep.  Should take between 20-30 sec to complete cluster.  Increase in weight each set

C) “Pushing Daisies”

4 Rounds

3 Min AMRAP

6 Goblet Squat 53/35

5 Burpee Box Jump up & Over’s 24/20

4 Hang Power Clean 135/95

1 Min Rest

812, 2017

Sat, Dec 9th

By |December 8th, 2017|Categories: Random|Tags: |0 Comments

A big shout out to Brian L who pushed it on those tempo OHS, hitting 155 for 4 and Kelsey hitting 123!  Also some big improvement with Chris and Scott at the 6pm with the OHS movement.  See you guys tomorrow to close it out.  Each Tabata movement will be 8 rounds of 20 sec on and 10 sec rest.

A) 38 North Stretch

B) 9 Min EMOM

1st-30 sec KB waiters carry right

2nd-30 sec KB waiters carry left

3rd-30 sec dumbell lunges

C) “Tabata This”

Tabata Kettle Swings

1 min rest

Tabata Sprints

1 min rest

Tabata Games style Push-ups

1 min rest

Tabata Row for distance

Each tabata will be a separate running total

712, 2017

Fri, Dec 8th

By |December 7th, 2017|Categories: Random|Tags: |0 Comments

Quick one tonight hope to see you guys tomorrow to finish out the week.  Dec 16th….38 Holiday Bonanza!

A) 2 min Assault/row

 3 min rotate every :20 sec

Barbell Good Morning

Lateral box step up

Bear Crawl

B) Every 2:30 x 6 sets

4 Tempo Overhead Squats (4 sec to bottom position)

C) “Bangers & Mash”

13 Min AMRAP

30 Air Squats

20 Shoulder to Overhead 75/55 (please don’t drop bars with 10’s)

10 Box Jumps 34/28

5 Bar Muscle Ups (scale to 5 Chest to bar or Kip and 5 Ring Dips)

612, 2017

Thurs, Dec 7th

By |December 6th, 2017|Categories: Random|Tags: |0 Comments

Sorry if this gets repetitive but I am going to hammer X-mas party details over the next couple weeks.  Dec 16th at 7pm join the crew at 407 Marty Lane in Petaluma for Drinks, food, awkward outfits, and good company.  Betsy the beer bing has been found and will make an appearance.  I am praying the shotski from last year will show up, it has not been seen since.  I will be grabbing four handles of booze and a keg, please bring some food to share and any booze you want to add to the mix.  It is always fun to hang with the crew outside the box so please make it a point to stop by.  This will be an adult only event so please reserve those sitters.  Beast of a WOD, I saw some empty eyes at the end of that one.  Great effort by my 9:30 this morning.  Natalia, Justin P, and Bill A all putting in big efforts.  A couple fun one’s on the menu for tomorrow, enjoy.

A) Coaches Choice

B) “Annie”

10 Min CAP

50-40-30-20-10

Double Unders

Sit-ups

If you finish before the 10 min cap go to assault bike and go at 50% until cap is up

5 min Rest

C) “The Snake Bite”

7 Min Ladder

1,2,3,4,5,6,7,8,9,10 Power Clean 165/113

2,4,6,8,10,12,14,16,18,20 Lateral Barbell Burpee’s

Cash Out

800m Run

512, 2017

Wed, Dec 6th

By |December 5th, 2017|Categories: Random|Tags: |0 Comments

Some big numbers rolling in from the WOD tonight.  Shout out to Ally D who crushed that thing with 18,19,19, and 18 per round!  Speaking of Ally we will be having another Gymnastic workshop December 21st at 7pm.  Here is the breakdown

December 21 is the next gymnastics skills clinic. Great turnout at the last one. Congrats to Zack, Bryan, and Hannah for winning the handstand contests, and Natalia for winning the Stick It contest!

We will continue to work on basic tumbling; cartwheels, rolls, jumps, and connecting skills together.
We will get upside down with press handstands drills. These are GREAT to increase confidence and body awareness when upside down. This is all about moving slowly and with control.
On bars we will work on muscle ups and glide kips. We are going to put a focus on using the lats to help the torso rise above the bar before snapping over it. Get ready for some different drills: skin the cats, bungee-bar pull downs, and a banana swing!
Please confirm with Ally by e-mailing her at ardambrosio92@gmail.com, space is limited and these workshops have filled up quickly the last two months.  See you guys tomorrow
A) 2 Min Row/Assault
rotate every :20 sec for 3 min
 Handstand Hold
Supinated Bar hang
Ring Rows
1 Min Jog
B) Every 1:30 x 8 sets
1st- 30 sec AMRAP Handstand Push Ups (scale to dumbell strict press)
2nd- 30 sec AMRAP Bent over double dumbell row’s (standing)
https://www.youtube.com/watch?v=LktGPg-AkvY
C) “The 7-Layer Dip”
1000m Row
40 Wallball’s 20/14
30 Kettle Swings
20 Dumbell Thrusters 45/30
30 Kettle Swings
40 Wallballs
55/39 Cal Assault
412, 2017

Tues, Dec 5th

By |December 4th, 2017|Categories: Random|Tags: |0 Comments

38 North X Mas party is coming Dec 16th!!!  Don’t miss this elegant evening of booze, sweaters, and fun!  Thrusters looked good, some big numbers rolling through the box.  Shout out to Rene B hitting the top score for the day with 29 burpee’s into the second round!  Got a fun one tomorrow, get to that bar quickly to get those reps!

A) Coaches Choice Warm-up

B) Every 2 Min Complete a set from this Front Rack Barbell Step Up wave (go heavier on second set of wave for each set.  No use of other leg to help step up)

8-6-4-8-6-4

C) “The Deliverance”

4 Rounds

3 Min to Complete

21 Box jump Up and Over 24/20

15 Toes 2 bar

AMRAP Power Snatch 135/85

2 Min Rest

312, 2017

Mon, Dec 4th

By |December 3rd, 2017|Categories: Random|Tags: |0 Comments

I posted this pic on social media but for those of you who don’t look at that type of stuff here it is. 

IMG_6996

What a month of Pr’s.  Like I said on those posts, the bar don’t lie!  This means the bar will tell you whether you put in the work or not.  By the look of this pic it is evident that you all put in the work!  Keep it up guys.  A big B Day shout out to Natal M.  Natal was a founding member of 38 North almost 6 years ago and has been a fixture ever since.  This guy crushes those body weight movements, and his bar work has come a long way since walking through our doors.  This might be the nicest guy you are in proximity to all day so if you see him talk to him he often rubs off on you.  If anyone ever needs an remodel or building needs Modica Construction is the place to go which is found in the extra room at 38 North.  I am stoked to keep this guy walking through the doors each day/week/year and I know he will be around for years to come.  Happy B Day Natal!  We are bumping the original weight of 120/90 for Overhead squat to 135/95 Rx, have fun.

A) 2 Min Assault/row

3 min rotate every :20 sec

Barbell Thruster

Inch Worm

Light Kettle Swings

1 min Jog rotate butt kicker.high knees every 10 sec

B) 16 Min to Establish a heavy Squat Clean Thruster (no rebend of knees when going up must be locked out)

C) “11.4+”

10 Min AMRAP

60 Barfacing Burpee’s (must face bar and hop over with both feet at same time)

30 Overhead Squat 135/93

10 Ring Muscle Ups (scale to Bar MU, 20 Chest 2 bar/Kip/(25 ring Row)+ 20 Ring Dips

112, 2017

Sat, Dec 2nd

By |December 1st, 2017|Categories: Random|Tags: |0 Comments

Finishing up the week with a fun one, hope to see you in there tomorrow.  Pick a comfortable weight to start on the power cleans then two weight increases that fit your needs.  The last PC should be heavy but you should have the ability to consistently drop, reset, then pull.

A) 38 north Stretch/active warm up

B) Every 2 min x 6 sets

15 sec Barbell Overhead Walk

C) “Drawn & Quartered”

5 Min AMRAP

7 Power Cleans 135/95

10 Toes 2 Bar

15 Wallballs 20/14

2 Min Rest

5 Min AMRAP

5 Power Cleans 165/113

10 Toes 2 Bar

15 Wallballs 20/14

2 min rest

5 Min AMRAP

3 Power Cleans 185/15

10 Toes 2 Bar

15 Wallballs 20/14

3011, 2017

Fri, Dec 1st

By |November 30th, 2017|Categories: Random|Tags: |0 Comments

Tomorrow’s WOD is meant to be light, fast, and unbroken for as long as possible.  Snatch will eventually get tough to go unbroken but move quick!!!

A) 2 Min Row/Assault

3 min rotate every :20

Tempo Push Up (4 sec)

Tempo Ring Row (4 sec)

Barbell Back Squat

1 Min Jog

B) The Bro Sesh

Every 1:30 x 10 sets

1st-5 Tempo Close Grip Bench Press (4 sec to bottom)

2nd- 8 Tempo Dumbell Curls(5 each arm) (4 sec to bottom)

C) “The Firewalk”

12 Min AMRAP

14 Hang Power Snatch 75/55

14 Reverse Front Rack Lunge 75/55

14 Sit-ups

***At 0, 3, 6, 9 complete 35 Double Under’s

2911, 2017

Thurs, Nov 30th

By |November 29th, 2017|Categories: Random|Tags: |0 Comments

That was a really fun WOD to watch.  Big efforts all around all day.  Shout out to Billy,  Urban, and Rene betting into the box jumps in the second round.  Royce, Jayson and Rosa getting into the row in the second round.  Leanne getting her first regular grip ring muscle up and Jen B crushing those bar MU!  See you guys tomorrow.

A) 2 min Assault/row

3 min rotate every :20 sec

Wallfacing Handstand Hold

Supinated bar hang

Barbell Thruster

1 min jog

B) 12 min to work Back Rack Split Jerk Techniquq

C) “The Witch Doctor”

400m Run

30 Overhead Squat 95/65

30 Lateral Barbell Burpee’s

400m Run

20 Overhead Squat 95/65

20 Lateral Barbell Burpee’s

400m Run

10 Overhead Squat 95/65

10 Lateral Barbell Burpee’s