Random

2703, 2019

Thurs, March 28th

By |March 27th, 2019|Categories: Random|Tags: |0 Comments

WOD was a beast today. Great effort on that last 4 min AMRAP. Focusing on full snatch tomorrow. Have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min ring rows/Bulgarian Split Squat/Inch Worms then 1 min jog

B) Every 1:30 x 10 sets

1 Full Snatch+25 Double Under’s (no work over :45 sec even if you don’t finish DU’s

Fitness

12 Min EMOM

1st-20 Sec Goblet Squat

2nd-25 Sec DU

3rd-30 Sec Row

C) “The Poison Dart Frog”

3 Rounds – Running Clock

1 Min Power Snatch 75/55

1 Min Box Jump Up and Over 24/20

1 Min Assaut for Cal

1 Min Reverse Dumbell Lunge 45/30

1 Min Rest

Post each round

2603, 2019

Wed, March 27th

By |March 26th, 2019|Categories: Random|Tags: |0 Comments

Big congrat’s to Joe and Leanne Matto bringing a baby boy into this world Monday morning! A big welcome to 7lb 12 oz Henry William Matto the newest member of the 38 north Community! We got a big fun WOD coming at you tomorrow. Dig in.

A) 3 Min Row/Assault then every :20 sec for 3 min Medball cleans/Handstand Hold/Supinated bar hang then 1 min jog

B) 9 Min EMOM

1st-30 Sec Kettlebell Waiters Carry (Right)

2nd-30 Sec Kettlebell Waiters Carry (left)

3rd-30 Sec Tempo Ring Rows (4 Sec)

C) “The Amazon”

Running Clock

4 Min AMRAP

12 Kettlebell Swings 53/35

10 Burpee’s to 6″

3 Min Row For Cal

2 Min Wallballs 20/14

1 Min Bar Muscle Ups (Scale to pull-ups or ring row)

2 Min Wallballs 20/14

3 Min Assault for Cal

4 Min AMRAP

12 Single Dumbell Hang Clean and Jerk (6/arm)

10 Burpee’s to 6″

Go hard on first and last 4 min AMRAP’s but you do not need to score. Keep running total of 3/2/1/2/3 min movements and post score.

2503, 2019

Tues, March 26th

By |March 25th, 2019|Categories: Random|Tags: |0 Comments

Dang that was a good one to watch. Huge 5:00pm tonight. Got to give it to Jayson C hitting the only 5 round AMRAP of the day. Great improvement on Snatch today. Shout out to Matt OB hitting a perfect 105 full snatch, fastest I have ever seen to bottom position. See you tomorrow!

A) 3 Min Row/Assault then

1 Min Double Under’s/1 Min Air Squats/1min Double Unders

B) 12 Min EMOM

1st-3 Deadlifts (Fitness 10 DB Deads)

2nd-11 Sec All out Sprint on Assault (go hard!)

C) “A Clean Core”

6 Min Ladder

2,4,6,8,10,12

Clean & jerk (Fitness Single Arm Hang Clean and Jerk (Complete reps on one side then the other before moving on)

Toes 2 bar

4 Min Rest

6 Min Ladder

2,4,6,8,10,12 Hang Power Clean 115/75 Complete reps on one side then the other before moving on)

4,8,12,16,20,24 Sit-ups

2403, 2019

Mon, March 25th

By |March 24th, 2019|Categories: Random|Tags: |0 Comments

Friday Night Crew

Big shout out to all the open athletes over this last 5 weeks. I loved how this Open turned out. This year more then any other that I remember was truly about just having fun. People walked into the box on Fridays and threw down. The energy was good and the support for great. It was great to see many athletes heading out after for beers and the runout at Brewster’s was awesome on Friday. For the only year, the open will come back around in October. After this year it will be one a year again. If you missed it this time hit it in Oct. If you do commit to the open commit to all WOD’s. Get them done, we have make up sessions Sat and Sun and no matter where you travel in the world a CrossFit is going to be nearby. Congrats guys it was a fun 5 weeks to watch. Fun one tomorrow, get after those snatches.

A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/PVC OHS/Tempo Push Up then 1 min Jog

B) Every 2 Min x 7 Sets

Power Snatch+Hang Full Snatch+Overhead Squat

“Fitness”

12 Min EMOM

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

2-30 Sec fast Step Ups

3rd-30 Sec Assault

C) “The Glass Slipper”

4 Min AMRAP

12 Alt Dumbell Snatch 50/35

6 Burpee Box Jumps 24/20

2 Min Rest

4 Min AMRAP

24 Double Unders

8 Front Squat 135/95 (Fitness Use Goblet)

2 Min Rest

4 Min AMRAP

12 Alt Dumbell Snatch 50/35

6 Burpee Box Jumps 24/20

2203, 2019

Sat, March 23

By |March 22nd, 2019|Categories: Random|Tags: |0 Comments

What an energy in there tonight for the last WOD. Insane effort by all. Thanks for the big turnout at Brewster’s I always appreciate you guys taking time out of your weekends to get together with the crew! What a beast! This will be a good one to push the lungs and loosen that body after a tough week. See you tomorrow!

A) 38 North Warm & Stretch

B) “The Flip Phone”

2 Rounds

3 Min AMRAP

12 Kettlebell Swings 53/35

12 Burpee’s

2 Min Rest

3 Min AMRAP

10/7 Assault Cal’s

10 Medball Cleans 20/14

2 Min Rest

3 Min AMRAP

30 Double Unders (45 Singles)

15 Sit-ups

2 Min Rest

2103, 2019

Friday, Mar 22nd

By |March 21st, 2019|Categories: Random|Tags: |0 Comments

Get down to Brewster’s tomorrow night after the 6pm Open WOD for a couple drinks! Rumor has it Coach Urban will be coming down to hit 19.5 tomorrow night with all of you for the second heat, so get down to support that superhero. Chest to bar pull-ups must make contact with bar between nipple and collar bone. Thruster must go below parallel and arms must lock out with head through bar. This WOD is a beast so I will be offering a scaled version for the classes tomorrow. Have fun and just think, Mar Frazier finished in 6:57…………..unbroken.

A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/Barbell Thruster/Supinated Bar Hang then 1 min Jog

B) “19.5”

33-27-21-15-9 reps for time of:
Thrusters 95/65
Chest-to-bar pull-ups

Time cap: 20 minutes

Option for non open athletes

9-15-21-15-9

Thrusters 75/55

Pull-ups (regular)

2003, 2019

Thurs, March 21st

By |March 20th, 2019|Categories: Random|Tags: |0 Comments

Last open announcement until Oct. Make sure to make it down Friday to cheer the athletes on and head out to Brewster’s for a drink after! Long one today! Remember if the workout doesn’t call for a walking lunge you can always hit a reverse lunge which takes some pressure off the knee/patella and keeps you firmly on your heal. Great effort on both WODs. Have fun on this one tomorrow. Hoow long can you go unbroken on the WOD????

A) 3 Min Row/Assault then every :20 sec for 3 min Hollow Swings/med ball cleans/Lateral Box Step up then 1 min jog

B) 12 Min EMOM

1st-Full Clean+Hang Full Clean (Fitness 5 DB PC+5 DB Squat)

2nd-2-3 Wallwalks

C) “The Stain”

12 Min AMRAP

7 Pull-ups

6 Front Squat 135/95

5 Bar Facing Burpee’s

4 Power Clean 135/95

1903, 2019

Wed, March 20th

By |March 19th, 2019|Categories: Random|Tags: |0 Comments

A bunch of work on the menu tomorrow, have fun with this one guys and remember we will be going out for a coule drinks at Brewster’s this Friday after the open WOD. This is not just for open athletes, we are just using the end of the open as an excuse to get drunk. Come down and hang for 5 min or a couple hours. See you tomorrow

A) 3 Min Row/Assault then every :20 sec for 3 min Barbell Good Morning/Walking Lunge/Jumping Air Squats then 1 min jog

B) 8 Min EMOM

1st-8 Dumbell Bulgarian Split Squats (4/leg)

2nd-5 High Box Jumps each should be challenging

C) “Dressed to the Nines”

9 Min AMRAP

20/17 Cal Row

15 Sit-ups

10 Alt Dumbell Lunge 50/35

3 Min Rest

9 min AMRAP

17/12 Cal Assault

15 Kettlebell Swings 53/35

10 Wallballs 20/14

1803, 2019

Tues, March 19th

By |March 18th, 2019|Categories: Random|Tags: |0 Comments

There was no getting around that WOD today, it was brutal. Props to all who came in to tackle it. Great C&J work, capped off by Casey C hitting 270# for a double!!! See you guys tomorrow! This WOD is meant to be fast and unbroken.

A) 3 Min Row/Assault then every :20 sec for 3 min Tempo Push Up/Ring Row/Inch Worms then 1 min jog

B) Every 1`:30 x 10 sets

1st-30 sec close grip tempo Bench Press (4 sec) (Fitness use DB)

2nd-30 Sec Tempo Hammer Curls (4 sec)

C) “Drakkar Noir”

13 Min ARMAP

12 Hang Power Snatch 75/55

9 Burpee’s to 6″

6 Jumping Air Squats 12″

@ 0:00, 4:00, 8:00 complete 40 Double Under’s(60 singles) these should not take more then 45 sec if they do please stop and move on.

1703, 2019

Mon, March 18th

By |March 17th, 2019|Categories: Random|Tags: |0 Comments

Alright guys we know what is coming at this week in the open so we are going to test the thruster tomorrow in a fatigued state. if there is one thing that the open tests, it is having to do thrusters when you have little to no energy. this is a simple WOD and structure but with truly test your thruster efficiency. Pick your breaks wisely the minute will move quickly when you get tired. Have fun! Partner up with someone using the same weight and start on opposing movements.

A) 3 Min Row/Assault then every :20 sec for 3 min Russian Kettle Swings/Light DB Strict Press/Sit-ups then 1min jog

B) 2 Min AMRAP Double Unders

C) 12 Min EMOM

1st- 2 Power Clean And jerk (Drop each Rep) (Fitness 10 Single Arm Clean and Jerk DB (5/arm)

2nd-10 Sec Assault Sprint

C) “The Hammer”

10 Min EMOM

1st-Thrusters 95/65 (Fitness Kettlebell Thruster )

2nd-Row For Cal

Post Running Total