Random

1607, 2018

Tues, Jul 17th

By |July 16th, 2018|Categories: Random|Tags: |0 Comments

B Day shout out to Dustin B tonight.  Dustin the silent assassin!  This guy comes in and quietly puts in work at the 9:30’s.  Dustin is as nice as they come, he is always smiling which adds a great dynamic to the 9:30’s.  Dustin came to us with some CrossFit experience but he has really improved his lifts over the last couple of years.  It is great to have this guy around and I hope he is enjoying his day.  Happy B Day Dustin! Snatches looked great tonight, and a big effort by everyone on that open WOD.  See you guys tomorrow!

A) 3 min Row/Assault

Every :20 sec for 3 min

Bear Crawl

Hollow Swings

Light Kettle Swing

B) 12 Min EMOM (rotate each minute

1st-2 Strict Press (fitness sub DB)

2nd-25 Sec Tempo Dumbell Bent Over Row (4 Sec)

C) “The Shakedown”

11 Min AMRAP

Buy in-75 Double Unders

12 Lateral Burpee’s

6 Full Clean 155/103 (fitness complete 12 Medball cleans)

3 Ring Muscle Up (Scale to Bar MU or 3 C2B/Kip/Ring Row and 3 Ring dip)

1507, 2018

Mon, July 16th

By |July 15th, 2018|Categories: Random|Tags: |0 Comments

Got an open WOD to start off the week!  Get low on that full snatch and keep those shoulders high and locked on the OHS.  See you tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

ring rows

Jumping Air Squats

Wallfacing Handstand hold

1 min Jog

B) Every 1:30 x 10 sets

Snatch Pull(to hip)+Hang Full Snatch+Overhead Squat

“Fitness”

12 Min EMOM

1st-10 Single Arm Overhead Walking Lunges(5 Rt arm then 5 Lt)

2nd-12 Kettlebell Hi-Pull(single Kettebell)

3rd-35 Sec Row at 85%

C) “15.1”

9 Min AMRAP

15 Toes 2 Bar

10 Deadlift 115/75 (fitness use dumbell’s)

5 Snatch 115/75 (whatever you deadlift you must snatch) (fitness complete 12 Alt DB Snatch)

1307, 2018

Sat, July 14th

By |July 13th, 2018|Categories: Random|Tags: |0 Comments

B Day shout out to Andrew I.  This guy is a horse.  Andrew has some of the purest strength in this box.  This guy can come off a 24 hour shift with no sleep and no food in his system and still rep 185 snatches.  Andrew always brings a great energy in the community, he can bring up any room he walks into.  Firefighter, family man, and one hell of an athlete rounds out a very strong resume young man.  Andre has been a shot in the arm for this community since he walked through the door and I am stoked to have him around.  Happy B Day Andrew and congrats on the recent engagement!!!

A) 38 North Warm & Stretch

B) “The Rip Current”

600m Run

20 Kettle Swings

15 Burpee’s

10 Power Clean 135/95

600m Row

20 Kettle Swings

15 Burpee’s

10 Power Clean 135/95

400m Run

15 Kettle Swings

10 Burpee’s

5 Power Clean 135/95

400m Row

15 Kettle Swings

10 Burpee’s

5 Power Clean 135/95

1207, 2018

Fri, July 13th

By |July 12th, 2018|Categories: Random|Tags: |0 Comments

I hope you all had fun with those Bar MU today.  Challenge yourself on the single leg step up weight tomorrow.  Start lighter on the first set then push it the next two.  See you tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Bulgarian Split Squat

Lateral Box Step Up

Light Kettle Swing

1 Min Jog

B) 3 Sets (per Leg)

15 Barbell Back rack single leg step ups

1 Min Rest after each leg

Partner in two’s first athlete walks barbell out of rack then completes 15 step ups on the same leg.  The foot you are stepping up with never comes off box just the opposite foot.  Do not use your opposite foot for leverage.  Partner 2 goes during partner ones rest.  Then use opposite leg.  3 sets on each leg.

Fitness use dumbells

C) “The Empty Tank”

4 Rounds Running CLock

1 Min Hang Power Snatch 75/55 (put 15’s on 15# bar for 55.  If you use 10’s do not drop from over head) (Fitness use Dumbell and alt arms)

1 Min Sit-ups

1 Min Assault for Cal

1 Min Rest

Post each score separately

1107, 2018

Thurs, July 12

By |July 11th, 2018|Categories: Random|Tags: |0 Comments

CrossFit 38 Degrees North will be leading our next ladies night at the Santa Rosa Lululemon July 26th 6:00-7:30.  Here is the flyer!  Ladies Night with CF38N2

I will be promoting this over the next two weeks, but please grab a friend and head down there!  Damn it was hot and muggy today, I don’t know if I have sweated that much in a while.  I hope you were unbelievably annoyed at holding that kettlebell for 7 min, I know when I tested that WOD out I was:) See you tomorrow for some Bar Muscle Ups and Jerk work!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing Handstand Hold

Supinated Bar Hang

Russian Kettle Swing

1 Min Jog

B) Every 2:00 x 7 Sets increasing in weight (first two settle in and warm up and go hard on the last 5)

Push Jerk+Push Jerk+Split Jerk+Split Jerk

“Fitness”

12 Min EMOM

1st-12 Dumbell Push Press

2nd- 30 Sec Sit-ups

3rd-35 Sec Assault @85%

C) “Dante’s Inferno”

3 Rounds

400m Run

28 Double Unders

21 Wallball’s 20/14

14 Box Jump Up and Over 24/20

7 Bar Muscle Ups (scale to 7 C2B or Kip or Ring Rows then 7 Ring Dips)

1007, 2018

Wed, Jul 11th

By |July 10th, 2018|Categories: Random|Tags: |0 Comments

I hope you guys dug those deadlifts!  Tough to get into that 3rd round for those AMRAp’s but I saw some 2+’s on the board.  See you guys tomorrow.

A) 3 Min Assault/Row

Every :20 sec for 3 min

Hollow Swings

Ring Rows

Bear Crawl

1 Min Jog

B) Every 1:30 for 8 Sets (rotate)

1st-10 Tempo Dumbell Bench Press (4 sec)

2nd-6-10 Tempo Ring Row’s (4 sec) pic a challenging angle and make these hurt!

C) “Lucky #7”

7 Min AMRAP

15 Kettlebell Swings 53/35

10 Alt Kettlebell Step Ups to 20/16″ 53/35

5 Goblet Squats 53/35

4 Min Rest

7 Min AMRAP

15/12 Cal Row

10 Push-ups

5 Dumbell Thrusters 50/35

907, 2018

Tues, July 10th

By |July 9th, 2018|Categories: Random|Tags: |0 Comments

Nasty little WOD tonight.  Overhead squats looked strong throughout the day.  Remember to stay hollow on those pulls and get those hips involved early.  I saw a lot of athletes over pull in the beginning of the WOD and have their Pull-ups fall apart towards the end.  If that hip is involved early you will get that feeling of being weightless during the first couple rounds.  See you guys tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worm

Light Overhead Walking Lunge

Sit-ups

1 Min Jog

B) 10 Min EMOM

2 Deadlifts (stay controlled and keep shoulders pinned back and bar against body)

“Fitness”

10 Min EMOM

1st-12 Kettlebell Deadlifts

2nd-35 Sec Assault @85%

C) “Gin & Juice”

4 Min AMRAP

10 Clean & Jerk 135/95 (Fitness complete 8 DB Clean and Jerk Do not exceed 45/30)

10 Toes 2 bar

1 Min Rest

2 Min Max Effort Air Squats

1 Min Rest

4 Min AMRAP

10 Clean & Jerk 135/95 ((Fitness complete 8 DB Clean and Jerk )

10 Toes 2 bar

807, 2018

Mon, July 9th

By |July 8th, 2018|Categories: Random|Tags: |0 Comments

I hope you all had a great weekend, look forward to seeing you all tomorrow!  This WOD is meant to be unbroken(although some will need to break on the pull-ups).  Don’t drop that bar and hand on to the bar as long as you can!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Bulgarian Split Squat

Wallfacing Handstand Hold

Barbell Good Morning

1 Min Jog

B) Every 1:30 x 10 Sets

1st-3 Tempo Front Squats (3 sec to bottom position then 2 sec pause in bottom position)

Fitness-Complete 5 Tempo Bulgarian Split Squats each leg at a 4 sec tempo)

2nd-30 Sec Max Effort Handstand Push-ups

C) “The Reality Check”

10 Min AMRAP

12 Overhead Squat 95/65

9 Chest to Bar Pull-ups (scale to kip or Ring Row)

6 Burpee Box Jump’s 24/20

607, 2018

Fri, July 8th

By |July 6th, 2018|Categories: Random|Tags: |0 Comments

last one from the road.  Have fun!

A) 38 North Warm & Stretch

B) 9 min EMOM

1st-30 sec KB Waiters Carry (right)

2nd-30 sec KB Carry (left)

3rd-10 Overhead DB Lunge 5 each leg

C) “The South Mission Shuffle”

4 Rounds

400m Run Or 28/18 cal Assault (Rotate)

25 Kettlebell Swings

15 Wallball 20/14

5 Power Clean 185/135

507, 2018

Friday, July 6th

By |July 5th, 2018|Categories: Random|Tags: |0 Comments

Quick one from the road.  Hope you all enjoyed the 4th!

A) 3 Min Row/Assault

every :20 sec for 3 min

Ring Rows

tempo air squats (4 sec)

sit ups

1 min Jog

B) 12 min EMOM

Halt Snatch Deadlift+Snatch Pull+Power Snatch

“Fitness”

12 min Emom

1st-10 DB Deadlift

2nd- 10 single kettlebell high pull

3rd- 35 Sec Row @85%

C) “The Crabby Cake”

5 min Ladder

1,2,3,4,5,6,7 etc Power Snatch 115/75 (fitness 2 DB Snatch for every Snatch)

2,4,6,8,10,12,14 etc Bar Facing Burpees

3 min Rest

5 min Ladder

2,4,6,8,10,12,etc

Dumbell Snatch 50/35

Toes 2 Bar