WOD

Warm-Up:

Run Down and Back – Slow, Knee to Chest +3 step down, Heel to Butt +3 steps back, 20 Jumping Jacks

Run Down and Back – Medium, Single Leg RDL down, Squat + Broad Jump back, 20 Jumping Jacks

Run Down and Back – Medium Fast, 1/2 High Knee 1/2 Butt Kicks down, High Skips back, 20 Jumping Jacks

Run Down and Back – FAST, Lateral Lunges down, Long Skips back, 20 Jumping Jacks

Workout:

Every 4 minute for 8 rounds:

150m Run

10 Double Dumbbell Deadlifts

10 Double Dumbbell Cleans

10 Double Dumbbell Thrusters

At-Home Version:

Same workout, just with one DB or KB. I’d suggest completing 5 Deadlifts, 5 Cleans, 5 Thrusters with one arm, then switch and complete the complex with the other arm!

Track your Fastest AND your Slowest times in SugarWOD.

The goal today is to PUSH your speed and WANT that rest!

Be smart. Move well. Get some.

Warm-Up:

:60 Slow Rowing / 10 Up+Down Dog / 8 Staggered-Stance Good Mornings / 6 Squat + Rotation
:45 Medium Rowing / 10 PVC Push Press + Stetch / 8 PVC Kang Squats / 6 Slow Reverse Snow Angels

:30 FAST Rowing / 10 Hip Bridge + Pause / 8 “Candlesticks” or Knuckles to Toes / 6 Burpee + Max Height Jump

3 Rounds of 3 Scapular Pull-Ups + 3 Kips / Toes to Bar Practice

Strength/Skill:

Complete “New” Magic Number Burpees in 4 Sets

Rest 2:00 between sets

(Example:

Original Magic Numer = 5

5 + 5 (initial progression sequence) = “10”

“10” x 10 = 100

100 is “New” Magic Number

100 / 4 (the 4 sets listed above) = 25 Reps

Today’s workout is to complete 4 sets of 25 reps, with two minutes rest between each, Track final time!)

Workout:

For time:
30-20-10

Row for Calories
Push Press – Pause overhead for a second with every rep!

Toes-to-Bar

At-Home Version:
2×1 PVC Sumo Deadlift High Pull (60, 40, 20 by round)
1/2 Reps per arm of Single-Arm Work (15 per side, 10 per side, 5 per side) – Pause overhead for a second with every rep!

V-Ups or 1/2 V-Ups per side – Control!

Warm-Up:

Heel to Butt, Heel to Face, Arm Swings / Moderate Jog x4 / Lateral Lunge, Squat + Bootstrappers, Arm Swings / Moderate Jog (+) x4

5 Reps each- Single-Arm Dumbbell Deadlift + Clean + Push Press, 50ft Overhead Walk per side x2 rounds

5 Single-Arm Dumbbell Snatch, 50ft Single-Arm Farmer’s Carry, 5 Goblet Squats per side

Workout:

5 Rounds for Time:

100ft Single-Arm Overhead Lunge

30 Alternating Snatches

100ft Farmer’s Carry (Heavier DB/KBs)

30 Goblet Squats

Track final time at the end of the 5th round

(At-Home Version- ~30 Steps of Lunges = ~100ft. If you don’t have two weights, walk 50ft with your weight in one hand, then 50ft with it in your other hand.)

Warm-Up:

:60 Slow Jumping Jacks
10 PVC Pass-Throughs / Around-the-Worlds / Trunk Twists

:45 Medium Jumping Jacks
8 Squats + Stretch / PVC Good Mornings / PVC Behind-the-Neck Push Press

:30 Fast Jumping Jacks
6 SLOW PVC Overhead Squats / PVC Jump Squats (PVC on your back/chest up) / Burpees

Strength:

EMOM 10
5 to 7 Power Snatch @ 40%

Reps are to be completed as singles. Reset before each one.
Lower percentage work allows us to reintroduce complex barbell movements with a focus on technique.

At-Home Version:
12 Alternating Dumbbell Snatches
Pause overhead each rep to control each rep.

Workout:

For time:
50-40-30-20-10

Box Jumps (24/20″)
Kettlebell Swings

At-Home Version:
Step-Ups
Dumbbell Swings

Athletes are encouraged to step down from their box jumps to keep moving and keep their heart rate under control. Kettlebell Swings should be completed in large sets.

This weekend brings with it a CrossFit tradition, the Hero workout Murph! Given the fact that we haven’t been in the gym much over the last few months, all athletes are encouraged to scale/modify more than usual this year. Please take care of yourselves!”

Workout:

“Murph”

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Warm-Up:

10 Frames of “ROW”ling

Aim to land your rower on 100m exactly. Complete one burpee for every meter over or under 100, each frame. (Max of 10 per frame)

<A score of 97 meters is 3 *under* 100, so the athlete should complete 3 burpees. A score of 105 meters is 5 *over* 100, so the athlete should complete 5 burpees.>

Workout:

4 Rounds of:

400m Run (Jog)

10 Burpee Box Jump-Overs (Plank Kickback Box Step-Overs)

10 SLOW Birddogs (5 per side)

Rest 1:00 between rounds

The jog and step-overs are designed to be a modified version for athletes planning to complete Murph this weekend.

Warm-Up:

:30 Jumping Jacks / 10 Stretchy Squats / 10 Neck+Shoulder Rolls / 10 Trunk Twists
:30 Speed Skaters / 10 Air Squats / 10 Single Leg Hops / 10 Weightless Windmills
:30 Mountain Climbers / 10 Hitch Squats / 10 PVC Passthroughs / 10 Plank Shoulder Taps

Workout:

30 Minute EMOM:
6 Rounds of-
1- 15 Squats + 10 DB/KB Hitch Squats (athletes who are looking
2- 20 Dumbbell Hop-Overs
3- :30 Single-Arm Overhead Hold (1 arm per round)
4- 10 Dumbbell Power Cleans per side
5- 10 DB/KB Side Crunch per side

Warm-Up:

:30 Small Jumps / 10 Inch Worm + Up-Down Dog / 10 Squat + Boot-strappers / 10 Knuckles to Toes

:30 Medium Jumps / 10 PVC Passthroughs / 10 PVC Press to Row / 10 PVC Overhead Squats (slow tempo)

:30 High Jumps / 10 1/2 V-Ups per side / 10 PVC Sumo Deadlift High-Pull / 10 Push Press + Pause (5 Single-Arm DB Push Press + Pause per arm)

Workout:

7 Minute AMRAP #1
30 Double-Unders
20 Seated Strict Press 45/35# (At-Home Version- 10 Single-Arm Seated DB Press per arm)

Rest 3 Minutes

7 Minute AMRAP #2
15 Sit-Ups
5 Pull-Ups/Ring Rows (At-Home Version- 5 Dumbbell Bent-Over Row per arm)

Rest 3 Minutes

7 Minute AMRAP #3
10 Calorie Row (At-Home Version- 20 OVC Sumo Deadlift High-Pull)
15 Overhead Squats 45/35# (PVC Overhead Squats)

Track separate score for each AMRAP