1106, 2019

Wed, June 12th

By |June 11th, 2019|Categories: Random|Tags: |0 Comments

Fast one tonight and even faster WOD’s tomorrow. WOD’s meant to be unbroken although some will break on T2B. Transition fast!

A) 3 Min Row/Assault then 1 min DU/1 min Ring Rows/1 min Lunges then 1 min Jog

B) 12 Min EMOM

1st-10 Alt DB Bulgarian Split Squat (5/leg)

2nd-12 Sec Assault Sprint

C) “The Coconut”

2 Rounds


12 Alt Dumbell Snatch 50/35

9 Box Jump up and over 24/20

6 Handstand Push Up (Scale to DB Strict)

1 Min Rest


12 Air Squat

9 Toes 2 Bar

6 Dumbell Power Clean 45/30

1 Min Rest

1006, 2019

Tues, June 11th

By |June 10th, 2019|Categories: Random|Tags: |0 Comments

B Day shout out to Bryan L! From what I heard about the weekend he probably is still sleeping this one off. Bryan came to us about a year ago and this guy has taken off in here. Strength, skill, and motor all tending up throughout the year. Bryan has jumped into competitions and the open and seen success in both. Firefighter by day, CrossFitter by night and all around good guy in between. It’s been fun watching this guy improve. Happy B Day B Lee! Fun one to coach during the morning classes. James A was leading the pack at 14:36 rx before the night came in. I hope you all survived the heat and are pounding water tonight. Looks like its cooling back down throughout the week.

A) 3 Min Row/Assault then every :20 sec for 3 min Light DB Hang Snatch/Light/slow DB Deadlift/Wallfacing Handstand hold then 1 min jog

B) Every 1:30 x 9 Sets

Halt Snatch Deadlift(2 sec)+Snatch Pull+Snatch Hi-Pull+Power Snatch


12 Min EMOM

1st-25 Sec Alt DB Snatch

2nd-25 Sec Kettlebell Deadlift

3rd-25 Sec Assault

C) “The Blackout”

Running Clock

2 Min AMRAP Burpee’s to 6″


15 Wallball’s

10/8 Row Cal or 10/7 Assault Cal (Partner with someone and bring these machines to you for quick transition)

5 Deadlift 225/155

2 Min AMRAP “Perfect Push-ups” Burpee’s (no pealing/worming up)

906, 2019

Mon, June 10th

By |June 9th, 2019|Categories: Random|Tags: |0 Comments

Finally starting to feel like summer. Loving this hot weather. See you guys tomorrow for a WOD I programmed 6 months ago and got some good feedback on. Have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min Lateral box step up/barbell good morning/Slow Burpee’s then 1 min Jog

B) Every 2:00 x 6 Sets

Full Clean+3 Front Squats+12 Sit-ups


1st-30 sec Goblet Squat

2nd-35 Sec Sit ups

3rd-40 sec Row

C) “The Bull Shark”

16 Min Cap


Kettlebell Swings

Double Under’s

***After each set 4 Full Cleans 165/113(finish WOD with 4 FC) Fitness 12 Medball Cleans

706, 2019

Sat, June 8th

By |June 7th, 2019|Categories: Random|Tags: |0 Comments

Great effort today on that WOD. Big shout out to newcomer Mackenzie who had huge progress on the snatch today. Also James A hitting 200# on that complex!! Closing it out with some short amraps and core.

A) 38 North Warm & Stretch

B) 9 Min EMOM

1st-25 Sec Hollow Rock

2nd-30 sec Sit-ups

3rd-35 Sec Plank

C) “Peas in a Pod”

2 Rounds


12 Air Squats

9 Push-ups

6 Dumbell Power Cleans 50/35

2 Min Rest


9 Thrusters 96/65

3 Bar Muscle Ups (Scale to 5 C2B/Kip/Ring Rows and 3 Ring Dips)

2 Min Rest


400m Run then

AMRAP Kettlebell Swings 53/35

2 Min Rest

606, 2019

Fri, June 7th

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

Closing it out tomorrow with a fun snatch/squat complex and some hard sprints that should squeeze the lungs a bit. See you bright and early!

A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/Alt Hang DB Snatch/Alt Single Arm DB overhead lunge 1 min jog

B) Every 1:30 x 9 Sets

Power Snatch+2 Overhead Squats+15 Double Under’s


12 Min EMOM

1st-30 Sec KB High Pull

2nd-30 Sec Overhead Walking Lunge

3rd-30 Sec DU’s

C) “The Yeezy”

4 Rounds

1 Min Hang Power Snatch 75/55

1 Min Burpee’s to Stand

1 Min Row for Cal’s

1 Min Rest

506, 2019

Thurs, June 6th

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

Fast one tonight, please come back by Friday Klay and Looney!!!!!!!

A) 3 Min Row Assault then every :20 sec Russian Kettle Swings/Overhead Walking Lunge/Opposite hand opposite leg walk and kick then 1 min Jog

B) 10 Min EMOM

1st-3 hang Power Clean (Fitness 5 DB)

2nd-Run Street to River

C) “The Fox Hole”

6 Min Ladder

1,2,3,4,5,6,ect Power Clean 135/93

2,4,6,8,10,12,ect Box Jump Up and over 24/20

2 Min Rest

4 Min to Run 800 (extra rest if you finish early)

2 Min Rest

6 Min Ladder

1,2,3,4,5,6,ect Thruster 95/65

2,4,6,8,10,12 ect Toes 2 bar

406, 2019

Wed, June 5th

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

Big B Day shout out to longtime 38 North Athlete Michele L! This young lady is a bright shining light for any doors she walks though. Always positive and helpful, Michele is a true people person, you can see her energy rise when she is around the people she loves. Michele came to us 67 month in to opening our doors. Michele’s first workout was a 3 round 200m Run, 10 sit ups, 8 Push ups, 6 Air squats…she has come a long way:) Michele has always been a huge part of what we do in this community and it is a blessing to have her walking through out doors 7 years later. Happy B Day Michele! Shoulder burner today, Chad P throwing down a 8 round RX at 5:15am today. Anyone beat that tonight?

A) 3 Min Row/Assault then 1 min DU/1 Min Tempo Air Squats @4 sec/30 sec Lunge+30 sec Mountain climbers 1 min jog

B) Every 2 min x 7 Sets

3 reps 1 1/4 Front Squat


12 min EMOM

1st-10 DB Front Squats

2nd-30 Sec Box Step Up to 20″

3rd-35 Sec Sit-ups

C) “Delirious”


10/8 Cal Row

9 Goblet Squats

8 Hand Stand Push Up (Scale to DB Strict Press)

3 Min Rest


10/7 Cal Assault

9 Bupree’s

8 Toes 2 bar

306, 2019

Tues, June 4th

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

Man that was some crazy energy in here all day. One of the biggest days we have had in a while. Fun to watch all day. The Chief never disappoints. Keeping it rolling tomorrow!

A) 3 Min Row/Assault then every :20 sec for 3 min sit-ups/Light DB Snatch/Hollow Swings then 1 min jog

B) 12 Min EMOM

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

2nd-3 Weighted Tempo Strict Pull ups (4 sec) or 30 Sec Tempo Ring Rows (As challenging as you can make them walk as far down as you can and stay true to the full 4 sec

C) “The Magic Bullet”

12 Min AMRAP

24 Double Unders

12 Dumbell Deadlift 50/35

6 Push Press 115/75 (Fitness user DB) (no rebend of knee)

****@ 0:00, 3:00, 6:00, and 9:00 complete 13 Pull-ups (If these take more then 45 sec cut reps down)

206, 2019

Mon, June 3rd

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

Hope you guys enjoyed the weather this weekend. We are hitting one of my favorite classic CrossFit WOD’s tomorrow that we hit just over 6 months ago in. See you bright and early tomorrow. 

A ) 3 min Row/Assault

Every :20 sec for 3 min

Walfacing Handstand Hold

Light Dumbell Strict Press

Russian Kettle Swings

1 min Jog

B) 10 Min EMOM

1 Strict Press


1st-10 Dumbell Strict Press

2nd-35 Sec Row

C) “The Chief”

5 Rounds of


3 Power Clean 135/95 (Fitness Use DB)

6 Push-Up

9 Air Squats

1 Min Rest

Post each Round

3105, 2019

Sat, June 1st

By |May 31st, 2019|Categories: Random|Tags: |0 Comments

Quick one from the road, get in here and start your weekend off right!

A) 38 North Warm and stretch

B) 9 Min EMOM

1st-25 Sec Toes Through Rings

2nd-30 Sec FLutter Kicks

3rd-35 Sec Plank

C) “The Broken Mirror”

800 Meter Run-


3 Rounds

1 Min Plate to Overhead Burpee’s 45/25

1 Min Row for Cal

1 Min Alt Dumbell hand Single Arm Clean and Jerk 50/35


800m Run

Score is total time and 3 Round total Reps. When you come in from run look and clock and rotate every min for 9 Min until 3 rounds are complete then go out for final run