SugarWOD
Please use SugarWOD to check today’s workout. Link for WODs is at the bottom of the screen, or log onto the SugarWOD mobile app.
Please use SugarWOD to check today’s workout. Link for WODs is at the bottom of the screen, or log onto the SugarWOD mobile app.
2 Rounds for Time:
1 Mile Run
25 Sit-ups
25 Deadlifts (135/95)
10 Handstand Push-ups
2 Rounds for Time:
800 Meter Run
25 Sit-ups
20 Deadlifts
15 Pike Push-ups
Front Squats
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 2 reps @ 85%
#4: 1 rep @ 90%
10 Minute AMRAP of:
20/14 Calorie Row
15 Jumping Squats
15 Toes-to-Bar
Murph Prep
9 Minute EMOM Rotating Through:
12 Pull-ups
15 Push-ups
20 Overhead Squats (PVC or 15lb Bar)
*141 Reps Possible
Bench Press
5-5-3-3-1-1
*Weight is athlete’s choice, build throughout
Death by Burpee Box Jumps
Minute 1 – 1 Burpee Box Jump
Minute 2 – 2 Burpee Box Jumps
Minute 3 – 3 Burpee Box Jumps
.. Continue to increment by 1 rep each minute, until work can no longer be completed within the minute
*Rest remainder of each minute
*Score is furthest round completed – Minute 10/10 Burpee Box Jumps = score of 10
Core Work
3 Rounds:
10 V-ups
10 Supermen
10 Plank – Knee-to-Elbow
For Time:
800 Meter Run
50 Kettlebell Swings (50/25)
50 Wall Balls (20/14)
50 Kettlebell Swings
800 Meter Run
ROMWOD
We’ll close out class with ROMWOD
For Time:
100 Double Unders
30 Sit-ups
20 Mountain Climbers (L+R=1)
50 Box Jumps (24/20)
30 Sit-ups
20 Mountain Climbers
100 Double Unders
ROMWOD
We’ll close out class with ROMWOD
Push Press
5×3
*Weight is athlete’s choice, build throughout.
3 Rounds of:
3 Minute AMRAP:
10 Handstand Push-ups (kipping)
10/7 Calorie Row
25 Foot Single Arm Dumbbell Overhead Walking Lunge (30/20)
Rest 1 Minute Between Rounds
*Pick up where you left off
*Switching arms can be done at any time
*Each 5 foot mark = 1 rep
Rx+ 50/35lb dumbbell
Snatch Balance & OHS
5 Sets of:
1 Snatch Balance + 2 OHS
*Weight is athlete’s choice, build throughout.
3 Rounds for Time of:
20/14 Calorie Row
20 Push-ups
30 Air Squats
For Time:
800 Meter Run
30 Sit-ups
30 Wall Balls (20/14)
800 Meter Run
30 Sit-ups
30 Wall Balls (20/14)
800 Meter Run
ROMWOD
We’ll close out class with ROMWOD, a CrossFit specific yoga.
Row 1000 Meters
15 Minutes – Rest & RMU/Gymnastics Practice
4 Rounds for Reps
Minute 1 – 15 Deadlifts (135/95)
Minute 2 – 10 Bar Facing Burpees
Minute 3 – 5 Ring Muscle-ups
*Sub RMU for 5 Ring rows, 5 Ring dips (assisted or kipping)
*Goal is to Sprint and rest remaining of minute. If unable to achieve 10+ seconds of rest, cut reps back the next round.
120 Reps possible (Ring rows + Ring Dips = 5 reps)