Random

905, 2018

Thurs, May 10th

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

June 9th throwdown, June 23rd Giants Game, and a last minute cornhole tourney coming at you in late July!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Handstand Hold

Russian Kettle Swing

Overhead Walking Lunges

1 Min Jog

B) Every 1:30 x 9 Sets

1 Pause Full Snatch(Deadlift to above knee then pause there for 2 full sec)+Hang Full Snatch

C) “The Coconut”

2 Rounds

800m Run

40 Double Unders

30 Wallballs 20/14

20 Alt Dumbell Snatch 50/35

10 Handstand Push-Ups

805, 2018

Wed, May 9th

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

I am going to start bringing up the 38 North Throwdown which is happening June 9th.  This will be a in house competition for all levels on Saturday the 9th.  There will be 3 WOD’s and a floater over a four hour period with a BBQ and beers after.  If you have not ever been in a competition or you have been in a bunch the programming will fit all levels.  We did not have the throwdown last year, so I am looking forward to bringing it back this year and a big turnout.  Mark your Calendars!

A) 3 Min Row/Assault

1 Min DU’s

30 Sec Air Squat

30 Sec Handstand Hold

1 Min DU’s

1 min Jog

B) Every 1:30 x 8 sets

1st-30 Sec Dumbell Bench Press

2nd-30 Sec Weighted Ring Row or Ring Row

C) “St. Elmo’s Fire”

7 Min AMRAP

1000/800m Row

25 Medball Clean 20/14

30 Kettle Swings 53/35

4 Min Rest

7 min AMRAP

50/35 Cal Assault

25 Toes 2 bar

30 Alt Dumbell Lunge 45/30

705, 2018

Tues, May 8th

By |May 7th, 2018|Categories: Random|Tags: |0 Comments

Big energy in the box tonight.  The 6pm was 18 deep getting after that WOD.  Some great number’s on the board, Ally D and Scott P both going 6+ rounds.  Squats looking good too.  See you guys tomorrow

A) 3 Min Assault/Row

Every :20 sec for 3 min

Wallfacing Handstand Hold

Supinated Bar Hang

Tempo Push Ups (4 Sec)

1 Min Jog

B) Every 2 Min x 7 Sets

2 Strict Press

“Fitness”

12 min EMOM

1st-12 Dumbell Strict Press

2nd-25 Sec Double Unders

3rd-35 Sec row @ 85%

C) “I Got Five On it”

5 Min AMRAP

12 Box Jump Up and Over 24/20

9 Hang Power Clean 115/75 (fitness use Dumbell)

6 Ring Dips

1 Min Rest

2 Min Max Effort Sit-Ups

1 Min Rest

5 Min AMRAP

12 Box Jump Up and Over 24/20

9 Hang Power Clean 115/75

6 Ring Dips

Post score for both AMRAP’s and total sit-ups

605, 2018

Mon, May 7th

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

What a great time hanging with you guys this weekend.  A huge thank you to the Spears who, as always, were amazing hosts.  Thanks also to Coach Leanne for helping to organize and run event.  A huge shout out to the King of Margarita’s Forrest G and the Queen of salsa Rosa B.  Every Salsa and Margie I tasted was good, but those two stood out as the best.  Thanks for all the effort, food, and drinks everyone contributed.  This WOD is meant to be unbroken the entire time.  Obviously if your C2B are not proficient you wont be UB there.  Pick a OHS weight you can go fast and UB with.  See you guys tomorrow

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Wallball to 8/7 Feet

Inch Worm

Slow Burpee’s

1 Min Jog

B) Every 2 Min x 6 Sets

2 4 sec Tempo 1 & 1/4 Front Sqaut (4 sec to bottom position then regular speed up/down/back up

“Fitness”

10 Min EMOM

1st-10 Alt Dumbell Step Ups to 20″

2nd-35 Sec Assault at 85%

C) “The Wolf Pack”

10 Min AMRAP

12 Lateral Barbell Burpee’s (you do not need to open hip before jumping over)

9 Overhead Squats 96/65

6 Chest to Bar Pull-ups

405, 2018

Sat, May 5th

By |May 4th, 2018|Categories: Random|Tags: |0 Comments

Get down to the Spears tomorrow between 1-4pm to have a couple drinks, some salsa, some cornhole.  If margie’s are not your thing, bring whatever you like.  We will have a BBQ down there so bring something you want to grill up, or an app you would like to share.  Very casual event, we will most likely head out to Brewster’s or another spot after.  Looking forward to hanging with everyone.  The Spears address is  9 Averye Way, right by Whole Foods.  Happy B Day to Vince F!  Vince is a fixture at the 5:15am so I don;t get to coach him often but I have gotten to know Vince over the last year plus and what I do know is her is a great guy.  Vince is a hard working CPA who last year went out on his own and started his own business…in the same year he got married!  If anyone needs a competent hard working CPA get in touch with Vince.  Vince continues to come in, even in tax season, and get after early morning.  I am glad to have you in this community Vince, happy B Day!

A) 38 North Stretch and Warm

B) 9 min EMOM

1st-30 sec Toes 2 Rings

2nd-30 sec sit-ups

3rd-30 Sec Plank(add weight if needed)

C) “The Cadillac”

17 Min AMRAP

200m Run

2 Rope Climbs (scale to ground to stand climb or 10 Ring Rows)

10 Push Press 95/65 (no rebend) (fitness Dumbell)

8 Burpee Box Jump Over 24/20

6 Power Snatch 95/65 (Fitness Dumbell)

30 Double Unders

305, 2018

Friday, May 4th

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

Spesrs…Margie’s….cornhole….salsa…1-4 Sat!

A) 3 min row/assault

Every :20 sec for 3 min

inch worm

bear craw

supinate bar hang

1 min jog

B) Every 2 Min x 7 sets

3 Push Jerk

C) “The Cherry Bomb”

4 rounds

Running Clock

1 min Power Clean 135/95

1 min Wallball 20/14

1 Min Assault for cal

1 Min Rest

205, 2018

Thurs, May 3rd

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

Let’s go guys, one more Margie entry!!  We have 3, I would be good with 4.  You won’t be making them all day, we will just have about a 20-30 min period where we are making an tasting.  Looks like we have 5 salsa’s.  Hope to see a bunch of you down at the Spears Sat 1-4pm at 9 Averye Way in Petaluma.  I hope you had fun with those Turkish Get Ups today.  Get ready to blast those legs tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Barbell Good Morning

Lateral Box Step Up

4 Sec Tempo Air Squat

1 min Jog

B) Every 3:30 x 3 Sets

10 Back Squats(no more then a 1 sec pause at top of each rep)

then take 90% of your heaviest set and

Every 3 Min x 2 Sets

10 Back Squats

“Fitness”

12 min EMOM

1st-5 Tempo Bulgarian Split Squat (Right)

2nd-5 Tempo Bulgarian Split Squat (Left)

3rd-Run Street to River

C) “The Faux Hawk”

3 Rounds

400 Meter Run

21 Sit-ups

18 Alt Dumbell Snatch 50/35

15 Hand Release Push Ups

105, 2018

Wed, May 2nd

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

The March 38 North Newsletter is coming out tomorrow.  We have a new athlete of the month and a bunch of great events coming to our community at 38 North.  If you did not receive the last Newsletter please email Coach Leanne at lmalcher2331@gmail.com so she can put you on the list!  Ladies night is back on the calendar for 5/17 this month.  Cinco de Margarita coming at us in 3 days at the Spears located right by Whole Foods 9 Averye Way.  Come down between 1-4 to hang.  See you guys tomorrow.

A) 3 Min Row Assault

1 Min Double Unders

30 Sec Air Squat

30 Sec Push Up

1 Min Double Unders

1 Min Jog

B) 10 Min EMOM

1st-2 Turkish Get Up (Right Side)

2nd-2 Turkish Get Up (Left Side)

C) “The Jolly Green Giant”

9 Min AMRAP

21 Kettlebell Swings

15/12 Cal Row

9 Handstand Push-ups

4 Min Rest

9 Min AMRAP

21 Overhead Walking Lunge 45/25

15/11 Assault Cal

9 Chest 2 Bar Pull-ups

3004, 2018

Tues, May 1st

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

Man the months are flying by, already May 1st!  We have two teams signed up for the Spring Fling on May 19th at CrossFit Ross Valley in Marin.  Anyone else interested?  There is Rx, Scaled, and Masters.  Teams are One Male and one Female.  Should be fun.  We have two more slots for Margie’s this weekend who else is in?  As of today 5 Salsa’s are in for the contest.  Hope to see a bunch of you down there.  Nasty last 3 minutes of the WOD today.  See you tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral Box Step Up

Inch Worm

Handstand Hold

1 Min Jog

B) Every 2 Min x 7 Sets

2 Tempo Romanian Deadlifts (4 sec off rack don’t touch ground)

C) “The Shiner”

8 Rounds

20 Sec Shoulder to Overhead 115/75

10 Sec Rest

20 Sec Goblet Squat 53/35

10 Sec Rest

20 Sec Burpee’s (torso upright with jump both feet back and brought up at same time)

10 Sec Rest

2904, 2018

Mon, April 30th

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

Cinco de Margarita is coming up fast.  We still needs some entries, who is up to bring a salsa and partake in the Margie contest?  1-4pm at the Spears, I will post address tomorrow night.  Family friendly, come down and hand for a couple hours.  See you guys tomorrow.

A) 3 min Row/Assault

Every :20 sec for 3 min

Russian Kettle Swings

Light Bulgarian Split Squat

Bear Crawl

1 Min Jog

1 Min Jog

B) Every 2 Min x 7 Sets

Full Clean+Hang Full Clean+Split Jerk

“Fitness”

12 Min EMOM

1st-  10 Dumbell Push Press

2nd-35 Sec Assault @85%

3rd-10 Alt Goblet Step Ups to 20″

C) “The Fortune Cookie”

Running Clock

2 Min AMRAP

10 Hang Clean 115/75 (Fitness Hang Dumbell Clean)

10 Box Jump Up and Over 24/20

1 Min ME Double Unders

2 Min AMRAP

10 Hang Clean 115/75 (Fitness 10 Medball Clean)

10 Box Jump Up and Over 24/20

1 Min ME Double Unders

2 Min AMRAP

10 Hang Clean 115/75

10 Box Jump Up and Over 24/20

1 Min ME Double Unders

2 Min AMRAP

10 Hang Clean 115/75

10 Box Jump Up and Over 24/20

Pick up on the second AMRAP where you left off from the first.  Your score is on running total for AMRAP and your Lowest ME Double Under Min total.  Switch to that Rope fast!  Fitness-rotate back and forth between DB and medball every other AMRAP