2011, 2018

Wed, Nov 21st

By |November 20th, 2018|Categories: Random|Tags: |0 Comments

Giving some B day love out to Nick GP tonight.  This is one of the more genuine kind hearted young men you will meet.  This guy always brings a positive energy into the box.  Nick is always there to support everyone around him, and to bring good vibes into any social event or workout he is a part of.  Nick has a thirst for knowledge in whatever he focuses on.  Nick has made some insane gains in here.  nick has a great motor, but when he first came to us he couldn’t lift a bar over his head because some shoulder issues.  Fast forward a couple years and I believe he hit a 145 snatch if my memory serves me correctly.  It is always great having you a part of this community Nick, happy b day young man!  Stagger in two groups for WOD so everybody doesn’t hit the row at once.  First group start at 0:00 second group at 3:00.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing Handstand Hold

Hollow Swings

Walking Lunges
1 Min Jog

B) 10 Min EMOM

1st-6 Half Kneeling Kettlebell Press (Right)

2nd-5 Half Kneeling Kettlebell Press (Left)

C) “The Stone”

14 Min AMRAP

70 Double Unders

60 Air Squats

50 Kettlebell Swings

40/34 Cal Row

30 Toes 2 bar

20 Medball Cleans 20/14

10 Handstand Push-ups

1911, 2018

Tues, Nov 20th

By |November 19th, 2018|Categories: Random|Tags: |0 Comments

Thanksgiving schedule Thurs 9:30am WOD, Friday 9:30am WOD and 4:30pm Open Box.  The 38 North X Mas Party is coming up Dec 15th at Marty Lane.  Luau theme there will be booze, food, and good times for all.  Mark it down and get over to the Lane.  See you tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral Box Step Up

Barbell Good Morning

Mountain Climbers

1 Min Jog

B) 12 Min EMOM

1st-3 Back Squats (Fitness 8 Bulgarian Split Squat 4/leg)

2nd-6 High Box Jumps

C) “3 Little Birds”

11 Min Ladder

1,2,3,4,5,6,7,8 Power Snatch 115/75 (Fitness complete 2 DB Snatch for each Barbell Snatch rep)

2,4,6,8,10,12,14,16 Lateral Barbell Burpee’s

****@ 0:00, 3, 6, 9 complete 12 Wallball’s 20/14

1811, 2018

Mon, Nov 19th

By |November 18th, 2018|Categories: Random|Tags: |0 Comments

We will be running our same adjusted schedule for this Thanksgiving week as we did last year.  Mon-Wed will be our normal schedule.  Thursday we will have our Thanksgiving WOD at 9:30am, Friday we will be having a 9:30am WOD and a 4:30pm Open Box.  Weekend will be our normal schedule. See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Goblet Squats

Russian Kettle Swings

Bear Crawl

1 Min Jog

B) Every 2:30 x 6 sets

Full Clean & Jerk Cluster

Each set will be 3 reps of Clean & Jerk with 5-7 seconds between each rep


12 Min EMOM

1st-10 Hang DB Clean & Jerk (5/arm)

2nd-30 Sec Row

3rd-30 Sec Double Unders

C) “The Hot Pocket”

3 Rounds Running Clock

1 Min Thrusters 75/55 (Fitness light DB)

1 Min Assault for Cal

1 Min Sit-ups

1 Min Pull-ups (Scale to Ring Rows)

1 Min Rest

Post each Round

1611, 2018

Sat, Nov 17th

By |November 16th, 2018|Categories: Random|Tags: |0 Comments

I know the smoke has been really effecting our community, and i know athletes that may normally would have come down the last week have stayed home.  Don’t feel you have to hit anything 100%.  If you do want to come down and just move, just move.  Keep capacity at low levels.  See you guys tomorrow!

A) 38 North Stretch and warm

B) 2 Rounds

30 Sec Hollow Rocks

30 Sec Sit-ups

30 Sec Plank

C) 13 Min to work Split Jerk Technique work to a challenging rep


12 Min EMOM

1st-10 Dumbell Shoulder to Overhead

2nd-30 sec Russian Kettle Swings

3rd-30 Sec Medball Cleans

D) “The Rain Dance”

8 Rounds

20 Sec ME Front Squats 115/75 (Fitness Goblet Squat)

10 Sec Rest

20 Sec ME Row for Cal

10 Sec Rest

20 Sec Kettlebell Swings 53/35

10 Sec Rest

Post running total

1511, 2018

Fri, Nov 16th

By |November 15th, 2018|Categories: Random|Tags: |0 Comments

Shout out to Andrew I who is also up north at the Camp fire fighting to contain that catastrophic disaster. Long on today, didn’t see any 10+ scores up there although coach Janelle got close at the 9:30am.  Hope you PM’ers made it into the 10’s.  Closing out with a strength/motor combo and fun fast WOD.  See you tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Bent over DB Rows

Jumping Air Squats

Wallfacing HandStand Hold

1 Min Jog

B) 12 Min EMOM

1st-3 Overhead Squats

2nd-12 Sec All Out Assault

***Fitness Replace OHS with 10 Alt Single Arm Overhead DB Lunge (5/arm

C) “Sweep the Leg”

13 Min EMOM

12 Alt Dumbell Snatch 50/35

10 Box Jump and over 24/20

8 Burpee’s to Stand

****@ 0,00, 4:00, 8:00 complete two farmers carry laps around far corners of box.  25/15 Crab claw grip.  walk fast!

1411, 2018

Thurs, Nov 15th

By |November 14th, 2018|Categories: Random|Tags: |0 Comments

Those lunges looked like they were getting tough at the end of those sprints.  I got a chance to see Sarah P back in the box today after bringing those twins into the world.  Welcome back Sarah!  Big congrats to Andrew I who tied the knot last weekend, stoked for you two AI.  See you guys tomorrow for a great open WOD from 2011.

A) 3 Min Row Assault

Every :20 sec for 3 min

Ring Rows

Tempo Push Up

Mountain Climbers

1 Min Jog

B) 10  Min EMOM

1st-3 Tempo Weighted Strict Pull-ups (Scale to 4 Tempo Ring Row)

2nd-3 Tempo Weighted Ring Dips (4 Sec)

C) “11.5”

20 Min AMRAP

5 Power Cleans 145/100

10 Toes 2 Bar

15 Wallballs 20/14

1311, 2018

Wed, Nov 14th

By |November 13th, 2018|Categories: Random|Tags: |0 Comments

Keeping it rolling and hoping these fires get full containment soon.  Looks like 30-40% as of 10 hours ago.  We have some boys out there fighting this fire right now.  Keep Bill A, Coach Urban, and Morgan DJ in your thoughts.  I believe Nick GP might be out there as well.  Sorry is I missed anyone.  We are honored to have so many service men and women in this community who continue to run towards the emergencies as the rest of us are running away.  Thanks for your service guys.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worms

Lateral Box Step Up

Hollow Swing

B) 10 Min EMOM

1st- 30 Sec Tempo Single Leg Dumbell Romanian Deadlift (4 Sec) Right

2nd- 30 Sec Tempo Single Leg Dumbell Romanian Deadlift (4 Sec) Left

C) “The Time Machine”

2 Rounds

4 Min to Complete

500/425m Row

25 Push-Ups

Max Effort Alt Dumbell Lunge (45/30)

2 Min Rest

4 Min to Complete

28/20 Cal Assault

50 Double Unders

Max effort Kettlebell Swings 53/35

2 Min Rest

****If you are not done with the Push-ups or Double Unders by the 3 min mark move on to the KBS and lunges!

Score is # of KBS or Lunges each round

1211, 2018

Tues, Nov 13th

By |November 12th, 2018|Categories: Random|Tags: |0 Comments

I hope you all got a chance to reflect on what today means to all of us in this country.  We don’t have a lot of service men and women on either side of my own family but I had a Grandfather who has a fighter pilot in WWII and the Korean War and I am very proud of the commitment he made and held during those Wars.  My Grandfather had meet my Grandmother at a Military dance two weeks before his first deployment, told her he was going to marry her, and both stayed faithful to that promise until his return.  Grandpa Ward named his P-51 plane “My Darling Barbara” which he flew throughout the war.  What a generation of humans that was!  Again, thank you to all who have served to keep this country the safe place it is!  Hope to see you guys in here tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Bear Crawl

Light OHWL


1 Min Jog

B) 12 Min EMOM

1st-5 Touch N Go Push Press (No rebend of Knees!) (Fitness use Dumbells)

2nd-15 Sec All out Row

C) “The Nutcracker”


12 Air Squats

10 Hang Power Snatch 75/55 (Fitness Alt DB Snatch)

8 Lateral Barbell Burpee’s

3 Min Rest


12 Sit-ups

10 Hang Power Snatch 75/55

8 Lateral Barbell Burpee’s

1111, 2018

Mon, Nov 12th

By |November 11th, 2018|Categories: Random|Tags: |0 Comments

We will be holding one WOD in observance of Veteran’s Day tomorrow at 9:30am.  This will be the Hero WOD Badger.  I want to personally say thank you to every veteran that has served this Country, continues to serve this Country, or gave their lives serving this Country.  I have no comprehension of the devotion and complete selflessness it takes to to put your life on the line to protect the lives of people you have not even met.  All I can say to each and everyone of these men and women who have taken this oath is thank you.  I love this Country and the freedoms that we share living in it, I know these freedoms would not be what they are today without the commitment all of our veterans have made to protect them.  Also a big happy 243th B Day to the Marine Corp!  See you guys tomorrow.  There are several ways to scale this WOD if needed. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

A) 200m Run

Rotate every :20 for 3 min

Tempo Air Squats

Ring Rows

Russian Kettle Swings

200m Run

B) ” Badger”


****Fitness complete medball cleans instead of squat cleans

***Pull ups scale to ring rows

Option 2

3 Rounds

20 Squat Cleans 95/65(Fitness Medball Cleans)

20 Pull-ups (Ring Rows)

600m Run

Option 3

15 Squat Cleans 95/65 (Fitness Medball Cleans)

15 Pull-ups

400m Run

911, 2018

Sat, Nov 10th

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

One WOD monday at 9:30am for Veterans day.  Air quality is looking pretty bad still for tomorrow so we will be focusing on two strengths and a short EMOM so we are not crushing the lunges. Have fun!

A) 38 North Warm and Stretch

B) Every 2 Min x 6 Sets

15 Sec Overhead Barbell Walk


Use 2 Kettlebells

C) Every 2 Min x 6 Sets

3 Back Squats


1st-5 Bulgarian Split Squats (Right)

2nd-5 Bulgarian Split Squats (Left)

D) “The Tater Tot”

12 Min EMOM

1st-30 sec ME Hang Power Snatch 75/55(Fitness DB Snatch)

2nd-30 Sec ME Sit-ups

3rd-30 Sec Dumbell Step Up to 20″ 45/30