Friday’s squat session is a little interesting. It’s probably the only session of phase 2 that repeats itself – it’s the same Week 7, Day 2. You don’t even need to add weight to the drop sets in 5 – you just need to squat with speed out of the bottom. I tweaked the pre work slightly from Monday – no KB, and just push press instead of clean and jerk. Workout of the Day AMRAP 66 Goblet Squats w/ DB4 DB Push Press, Right Hand4 DB Push Press, Left hand50/35 Week 9, Day 2, Back Squat for load:#1: 5 reps @ 30%#2: 5 reps @ 30%#3: 5 reps @ 30%#4: 5 reps @ 50%#5: 3 reps @ 70%#6: 2 reps @ 80%#7: 1 rep @ 85%#8: 2 reps @ 90%#9: 5 reps @ 80%#10: 5 reps @ 80%Read more

Thursday’s workout is all from my head. It’s build off a concept I saw on CrossFit Mayhem – do a few rounds of a couplet/triplet then rest and perform the whole “mini” workout as a chipper. Is it possible to do this workout unbroken? Kind of like Bull Durham – if you hit the bull, you win a steak. If you go unbroken, you will get a prize – like a CFO sticker. Don’t think – just throw. Workout of the Day 5 rounds 30 Doubleunders 15 KB Swings 53/35 Rest 5 minutes 150 Doubleunders 75 KB Swings 53/35Read more

Heads up – No ROMWOD on Thursday or Friday this week. Tomorrow is a fun barbell complex. It will reward good weightlifting technique. Want to get better at weightlifting technique? Come to Denny’s weightlifting classes every other Friday. The workout will also require a vigorous warmup. You will be hot and sweaty and then have a 5 minute rest before the clock officially starts. Workout of the Day “Superfudge” AMRAP 51 Deadlift1 Power Clean1 Hang Power Clean1 Front Squat1 Shoulder to Overhead135/95Read more

Workout of the Day AMRAP 24RX50m Sprint down and back6 Burpee Box Jump and Over 24/203 Bar Muscle UpsRest 1 minute Intermediate9 Pullups6 Burpee Box Jump and Over 24/2050m Sprint down and backRest 1 minute Beginner9 KB Swings6 Burpee Box Jump /Step and Over 24/2050m Sprint down and backRest 1 minuteRead more

On Accessory Work We are 3 weeks into our accessory work track. In an effort to not forget that it’s there, I am going to post it every day until the work changes. Remember, you will need to switch from the ‘workout of the day’ tab on the top of the Sugarwod drop down box to the accessory work track. Week 9 will be a little different for the squatting. On Monday, for your 6’s use the same weight you used on week 7 day 1 – June 7th. On your second set of 6, you will do 6+, meaning if you can get to 10, get to 10. If you can’t, that is fine. On Friday we will do 5’s and the weight will stay the same as week 7 Day 2, June 11. For that, focus on squatting FASTER. Big thanks to Austin T, Brad C., Brooke, Scott,...Read more