Random

809, 2019

Mon, Sept 9th

By |September 8th, 2019|Categories: Random|Tags: |0 Comments

A big welcome back to Coach Leanne who is taking back the 9:30am Monday WOD to coach. Stoked to get you back on Mon Lee! The Open is coming!!! Oct 10th we will be hosting the open WOD’s each Firday with make-ups Sat/Sun. This is the only year there will be two in the same year. Join in, have fun, perform how you never thought you could perform! Details to follow but you can sign up here

https://games.crossfit.com/open

Fourth week of squatting and all has been going well so far. We have one more week after this and then the retest. Stay paced on those 4 reps at 90%! Have fun,

A) 3 Min Row/Assault then every :209 sec for 3 min barbell good morning/Lateral box step up/Walking lunge 1 min jog

B) Take 5-7 Mion to Warm up Back Squat then

Every 3:30 (Rest 4 min before last set)

1×8 @ 65% of 1RM Back Sqaut

1×6 @75%

1×4 @85%

1 x4 @90%

“Fitness”

10 Min EMOM

1st-10 Single Arm Overhead DB Lunge (5/arm)

2nd-35 Sec Assault

C) “The Whiskey Sour”

8 Rounds

20 Sec Thrusters 95/65 (Fitness use one KB)

10 Sec Rest

20 Sec Burpee’s to Stand

10 Sec Rest

20 Sec Pull-ups

10 Sec Rest

609, 2019

Sat, Sept 5th

By |September 6th, 2019|Categories: Random|Tags: |0 Comments

Some big 6 reps today. How about Sarah P 6 repping 173 on the squat, she had twins 8 months ago! Two fun ones to finish it out.

A) 38 North Stretch & Warm

B) “The Ninja Turtle”

10 Min AMRAP

70/60 Cal Row

50 Shoulder to Overhead 75/55

30 Medball Clean 20/14

10 Strict Handstand Push-ups

5 Min Rest

10 Min AMRAP

60/42 Cal Assault

40 Sit-ups

20 Power Cleans 135/93 (Scale to DB)

10 Bar Muscle Ups (Scale to 10 Pull-up & 10 Ring Dips

509, 2019

Friday, Sept 6th

By |September 5th, 2019|Categories: Random|Tags: |0 Comments

Front Squats tomorrow, grab on and hold tight for that last set at 85%!

A) 3 min Row/Assault then every :20 sec for 3 min goblet squats/lateral box step up/Mountain Climbers then 1 min jog

B) Every 3:30 Complete them Front Squats

1×8 @65%

1×8 @75%

1×6 @80%

1×6 @85%

“Fitness”

10 min EMOM

1st-10 Dumbell Front Squats

2nd-30 Sec Assault

C) “The Lambeau Leap”

14 Min AMRAP

25 Alt Dumbell Snatch 50/35

50 Walking Lunges (no weight)

75 Double Under’s

409, 2019

Thurs, Sept 5th

By |September 4th, 2019|Categories: Random|Tags: |0 Comments

Front Squats coming Friday because of the holiday. We have to enjoy the end of summer and no way to do it better then running and core! Have fun with this one.

A) 3 min Row/Assault then every :20 sec for 3 min slow burpee’s/inch worms/supinated bar hang then 1 min jog

B) 9 Min EMOM

1st-30 sec Toes Through Rings

2nd-30 Sec Hollow Rocks

3rd- 30 sec Plank

C) “The High Heel”

5 Min to Run 400m

35 Kettlebell Swings 53/35 (Unbroken)

AMRAP Games Push Up’s

3 Min Rest

5 Min to Run 400m

15 Overhead Squats 95/65

AMRAP Pull-ups

3 Min Rest

5 Min to Run 400m

35 KBS

AMRAP Games Push-ups

309, 2019

Wed, Sept 4th

By |September 3rd, 2019|Categories: Random|Tags: |0 Comments

I know that 6 reps at 85% got tough today, that is getting heavy. Looked like some big numbers on the WOD as well. Keep it rolling tomorrow with some press work and a couple fun WOD’s.

A) 3 Min Row/Assault then every :20 sec for 3 min Wallfacing handstand Hold/supinated bar hang/light DB press

B) 10 Min EMOM

1 Strict Press (Fitness 5 Half Kneeling KB press. Rotate arms each min)

C) “Cloud Nine”

9 Min AMRAP

18/15 Cal Row

12 Shoulder to Overhead 75/55

6 Box Jump 30/24

4 Min Rest

9 Min AMRAP

15/10 Cal Assault

12 Hang Power Snatch 75/55

9 Burpee’s to Stand

209, 2019

Tues, Sept 3rd

By |September 2nd, 2019|Categories: Random|Tags: |0 Comments

I am excited to announce Coach Janelle will be taking on a bigger role for 38 North. Janelle will be taking on some more classes and various responsibilities in our community and I could be more excited. I have know Coach Janelle as an athlete and Coach for some time now I my respect grows daily for this young lady, her knowledge, and her ability to make the people that surround her better. More details to follow but welcome to this larger role Coach Janelle we are fortunate to have you. Back Squat cycle back on tomorrow, have fun.

A) 3 min Row/Assault then every :20 sec for 3 min barbell good mornings/lateral box step up/walking lunges then 1 min jog

B) Every 3:30 Complete them Back Squats

1×8 @65%

1×8 @75%

1×6 @80%

1×6 @85%

“Fitness”

10 min EMOM

1st-10 Bulgarian Split Squat 5/leg

2nd-30 Sec Row

C) “The Flat Tire”

4 Rounds Running Clock

1 Min Wallball’s 20/14

1 Min Sit-ups

1 Min Power Clean 135/93

1 Min Rest

109, 2019

Mon, Sept 2nd

By |September 1st, 2019|Categories: Random|Tags: |0 Comments

Alright guys we will be hosting one class tomorrow for Labor day at 9:30am. We will be pushing the squat cycle to Tuesday so we will be hitting a upper body centric Hero WOD tomorrow so your legs still have some pop Tuesday. We have never done this Hero WOD and it looks fun!

A) 38 north Warm and Stretch

B) “Del”

  • 25 Burpees
  • 400 meter Run (20/14 lb medicine ball)
  • 25 Weighted Pull-Ups (20/15 lb dumbbell) (if you can’t do at least 2-3 weighted at a time scale to strict or kip)
  • 400 meter Run (20/14 lb medicine ball)
  • 25 Handstand Push-Ups (scale to DB strict press)
  • 400 meter Run (20/14 lb medicine ball)
  • 25 Chest-to-Bar Pull-Ups (Scale to kip or ring row)
  • 400 meter Run (20/14 lb medicine ball)
  • 25 Burpees
3008, 2019

Sat, Aug 31st

By |August 30th, 2019|Categories: Random|Tags: |0 Comments

Reminder we have an adjusted schedule Monday for Labor day and we will be hosting one WOD at 9:30am. Those Push-ups got nasty today. Props to Coach Janelle with the only 5+ round of the day! Finishing it out with a long one.

A) 38 North Stretch and Warm

B) “The Cliff Dive”

2 Rounds

5 Min to Complete

400M Run

15 Power Clean 135/95

AMRAP Toes 2 bar

3 Min Rest

5 Min to Complete

400M Run

24 alt Dumbell Power Snatch 50/35

AMRAP Air Squat’s

3 Min Rest

2908, 2019

Friday, Aug 30th

By |August 29th, 2019|Categories: Random|Tags: |0 Comments

I hope you all enjoyed that long one today. Finishing it out with a couple fun ones and we are going to strengthen those pressing muscles.

A) 3 Min Row/Assault then every :20 sec for 3 min Wallfacing handstand Hold/Bear Crawl/Hollow Swings then 1 min jog

B) Every 2:30 x 5 Sets

10 Bench Press+10 Push Up+5 High Box Jumps

C) “Gin N’ Juice””

7 Min AMRAP

12 Burpee’s to Stand

9/8 Row Cal

6 Thrusters 95/65

3 Min Rest

7 Min AMRAP

12 Kettlebell Swings 53/35

9/7 Cal Assault

6 Overhead Squat 95/65

2808, 2019

Thurs, Aug 29th

By |August 28th, 2019|Categories: Random|Tags: |0 Comments

Fast one tonight, have fun with the squats and this WOD it is a grinder.

A) 3 Min Row/Assault then every :20 sec for 3 min Walking Lunge/Sit-ups/Tempo Air Squat then 1min Jog

B) Every 3:30 x 5 Sets

1×10 @60% OF 1RM Front Squat

1×8 @65%

1×6 @70%

1×6 @75%

1×6 @80%

“Fitness”

12 Min EMOM

1st-20 Sec Dumbell Front Squat

2nd-25 Sec Weighted Good Morning

3rd-30 Sec Assault

C) “The Hail Mary”

18 Min AMRAP

200m Run

24 Double Under’s

12 Pull-ups

6 Alt Single Arm Overhead Walking Lunge (One arm a round) 45/30

3 Man Makers 45/30