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,...Read 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...Read 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...Read More
It’s a snatch workout. It is a version of the semifinals WOD #4 – the weights are recommended by CrossFit, and I think they will work for our population. If you can’t do the weight, it is easily scalable. We will be testing a competition WOD on Sunday, Father’s Day, if you are interested. Open...Read More
Unsure of RX or Scaled? Well, here are the movements for the upcoming competition in August. Remember : it is a three person team, so you DON’T have to be able to do each movement perfectly. You maybe a gymnastics wizard, so find a strong person and a cardio athlete and baby, throw that in...Read More
Open Gym this Sunday from 10am -12pm. Then go celebrate your fathers! Chest to Bar Pull-ups by Scott Workout of the Day “Jump ‘n’ Row” 8 Rounds for Calories (8- 3 minute rounds)Odd Rounds:In 90 seconds:6 Burpee Box Jump Overs 24/20Then as many calories on the Rower or Assault Bike in remaining timeRest 90 secondsEven...Read More
Please ALWAYS make sure you are hydrated and fueled when heading to the gym – even more so this week. Workout of the Day “Passing Lane” AMRAP 248 Chest to Bar Pullups10′ KB OH Walking Lunge 53/35 (lunge to wall)2 Wall Walks10′ KB OH Walking Lunge (lunge back to rig)Rest 1 minuteRead More
We are entering week 9 of the 12 week squat program. Monday’s session is similar to last week – except the drop sets are 4s. Similar to last week, you can build through the heavy singles. Then, on your first drop set, stick to the percentage. If you feel like you can go up 5-10...Read More
