Random

608, 2018

Tues, Aug 7th

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

Damn that got dark.  Those burpee’s were nasty in between the other movements.  Great work and effort.  A lot of 1+ rounds, and the dead’s looked great during the strength.  Got some cleans and full clean technique coming tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Russian Kettle Swings

Goblet Squats

Mountain Climbers

1 Min Jog

B) 12 Min to Work Full Clean Technique (Build to a moderately heavy rep)

C) “The Cave”

8 Rounds

20 Sec Hang Power Clean 135/95

10 Sec Rest

20 Sec Box Jump Up and Over 24/20

10 Sec Rest

20 Sec Handstand Push-ups

10 Sec Rest

508, 2018

Mon, Aug 6th

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

I hope some of you guys got to watch the CrossFit Games this weekend.  It is absolutely unreal to see the capacity and strength these men and women have.  One of the things I have always loved about our sport is that we all get a chance to compare ourselves in some way to these elite athletes.  Although I stopped comparing myself when I saw 30 MU completed in 1:45.  I hope it lit a fire under some of you to come in and get after it this week.  The goal for this WOD is 1+ rounds have fun!

A) 3 min row/assault

Every :20 sec for 3 min

Inch Worms

Wallfacing Handstand Hold

Ring Rows

1 Min Jog

B) 2 Rounds-Running Clock

30 Sec Hollow Rocks

30 Sec Sit-ups

30 sec Plank

C) Every 1:30 x 10 Sets (rotate)

1st-3 Deadlift (1 sec pause on ground between reps

2nd-3 Touch N Go Push Press

“Fitness”

12 Min EMOM

1st-10 Kettlebell Deadlift (one in each hand)

2nd- 30 Sec Double Unders

3rd-35 Sec Assault @85%

D) “The Payday”

10 Min AMRAP

21 Thrusters then 21 Pull-ups 95/65(fitness use DB)

15 Burpee’s to 6″

15 Thrusters  then 15 Pull-ups 95/65

15 Burpee’s to 6″

9 Thrusters then 9 Pull-ups 95/65

15 Burpee’s to 6″

308, 2018

Sat, Aug 4th

By |August 3rd, 2018|Categories: Random|Tags: |0 Comments

Great to be back in the box tonight.  So great C&J work by newcomer Nick.  Chelsea S and Ang B getting after the WOD and strength.  Also some big improvement from Michaela on the C&J.  Got another fun one to close out the week tomorrow.

A) 38 North Stretch & Warm

B) 10 Min EMOM

1st-5 Half Kneeling tempo Single Arm Kettelbell Press (Right)

2nd-5 Half Kneeling tempo Single Arm Kettelbell Press (Left)

C) “The Riot”

16 Min AMRAP

200m Run

16 Alt Dumbell Power Snatch 50/35

12 Box Jump Up and Over 24/20

8 Front Squat 115/75

4 Strict Pull-ups (scale to kip)

208, 2018

Friday, Aug 3rd

By |August 2nd, 2018|Categories: Random|Tags: |0 Comments

From the Road….

A) 3 Min Row/Assault
Every :20 for 3 Min

Lateral Box Step Up

Russian Kettle Swing

Jumping Air Squat

1 Min Jog

B) Every 1:30 x 10 Sets

1 Full Clean and Jerk

“Fitness”

12 min EMOM

1st-30 sec Assault Sprint

2nd-30 Sec Double Unders

3rd-30 Sec Medball Clean

C) “Smoke on the water”

8 Min Ladder

1,2,3,4,5,6,7,8,9,10 Power Clean 165/113 (Double amount of reps in DB Power Cleans)

2,4,6,8,10,12,14 ect Lateral Barbell Burpee’s

Cash Out-Max distance farmers carry 25/15 (4 min cap)

108, 2018

Thurs, Aug 2nd

By |August 1st, 2018|Categories: Random|Tags: |0 Comments

From the road….

A) Coach’s Choice for warm-up

B) 12 Min to establish challenging Snatch Balance

“Fitness”

12 min EMOM

1st-30 Sec Goblet Step Up’s to 20″

2nd-30 Sec Double Dumbell Overhead Walk

3rd-30 Sec Row @ 85%

C) “The Heist”

3 Rounds

400m Run

15 Alt Barbell Front Rack Lunge 115/75(Fitness use DB)

12 Toes 2 Bar

9 Handstand Push-ups

6 Jumping Air Sqauts to 12″

3 Ring Muscle Up (scale to bar MU or 5 C2b and 5 Ring Dips)

3107, 2018

Wed, Aug 1st

By |July 31st, 2018|Categories: Random|Tags: |0 Comments

From the road…….

A) 3 Min Row/Assault

Every :20 sec for 3 min

Tempo Push Up

Ring Rows

Bear Crawl

1 Min Jog

B) Every 1:30 x 8 Sets

1st-30 sec Tempo Bench Press (4 sec)

2nd-30 Sec Tempo Hammer Curls (4 Sec) move both at once

C) “The Rainbow Trout”

7 Min to Complete

60/50 Cal Row

30 Kettlebell Swings

AMRAP Wallball’s 20/14

4 Min Rest

7 min to Complete

50/35 Cal Assault

30 Kettlebell

AMRAP Push-ups

3007, 2018

Tues, July 31st

By |July 30th, 2018|Categories: Random|Tags: |0 Comments

I will be taking off the Tues-Fri so blogs will be short from the road.  I apologize for any B Day’s I miss!  Shout out to Mo and Brian F tonight whose OHS were on point.  Fun wod to coach, big number on the board.

A) 3 Min Row/Assault
Every :20 sec for 3 min

Barbell Good Morning

Goblet Squat

Light Strict DB Press

1 Min Jog

B) Every 2 Min x 6 Sets

3 Strict Press (pause for 1 sec on Front Rack)

10 Min EMOM

1st-10 Strict DB Press

2nd-35 Sec Row at 85%

C) “The Pipe Dream”

4 min AMRAP

30 Double Unders

10 Front Squat 135/95(DB Front Squats)

2 Min Rest

4 Min AMRAP

15 Pull-ups

10 Front Squat 135/95

1 Min Rest

3 Min AMRAP

30 Double Unders

20 Sit-ups

Post Scores separately

2907, 2018

Mon, July 30th

By |July 29th, 2018|Categories: Random|Tags: |0 Comments

A B day shout out to Kendra H!  Although Kendra is a 5:15am regular I have gotten many chances to coach her over the years.  When that clock counts down and the WOD starts this young lady digs in and absolutely gets after it.  Strong, focused, and competitive Kendra was like a fish finding water when she found CrossFit.  The barbell belongs in this woman’s hand at all times.  Kendra is an amazing athlete and person, but watching the job she has down with her two girls over the years there is no doubt her skills as a mother trump all of the skills previously mentioned.  Its been a privilege to watch Kendra and Peter’s journey with their daughter Harper.  It has been a great run with you in this community Kendra and I look forward to many more years to come.  Happy B Day!    Stay tight on those OHS squat tomorrow they will feel like an eternity.

A) 3 Min Row/Assault

Every :20 for 3 min

Wallfacing Handstand Hold

Light Bulgarian Split Squat

Lateral Box Step Up

1 Min Jog

B) Every 2 Min x 7 Sets

2 Tempo Overhead Squats (5 sec to bottom position & 5 Sec Hold in bottom)

12 Min EMOM

1st-10 Overhead Dumbell Single Arm Lunge(5 holding with right then 5 holding with left)

2nd- 30 Sec Double Unders

3rd-35 Sec Assault at @85%

C) “The Hammerhead”

4 Rounds

Running Clock

1 Min ME Power Snatch 135/85 (Fitness use alt DB Snatch)

1 Min Burpee’s to 6″

1 Min Air Squats

1 Min Rest

2707, 2018

Sat, July 28th

By |July 27th, 2018|Categories: Random|Tags: |0 Comments

B Day shout out to Joanna G!  I always love seeing this young lady walk through the door.  I think I get 83% of my netflix and movie rec’s for Joanna.  Jo came to us with hardly any fitness experience, but quickly picked up our sport and has been a huge part of our community since.  Jo is an athlete that always absorbs what you tell her in real time, implementing cues on the fly.  Always smiling and bringing up the energy in the box Jo has been a great addition to 38 North.  Happy B Day Jo!  Shout out to Daniel hitting the only 4 round Rx score of the day! See you guys tomorrow

A) 38 North Warm and Stretch

B) Wallbugs Session

C) 7 Min Handstand Walk Technique

D) “The Firewalk”

3 Rounds

400m Run

21 Power Snatch 75/55

15 Wallballs 20/14

9 Jumping Back Squats 75/55

Cash out 60 Sec Max effort Kettlebell Swing’s

2607, 2018

Friday, July 27th

By |July 26th, 2018|Categories: Random|Tags: |0 Comments

Some great jerk work tonight.  New comers Bryan L putting up some big weight and new comer Geno making some huge strides.  WOD was a tough one, big effort at the 5pm.  See you guys tomorrow.

A) 3 min Row/Assault

Every :20 sec for 3 min

Inch Work

Barbell Good Morning

Sit-ups

1 Min Jog

B) Every 2 Min x 7 Sets

2 Touch N Go Deadlifts

C) “Where’s Waldo”

12 Min

100 Double Under Buy In

then AMRAP of

15/12 Cal Row or 13/9 Cal Assault (rotate)

12 Overhead Squats 95/65

9 Chest 2 Bar Pull-up (scale to Kip or Ring Row)