Tuesday, December 30, 2014

Wednesday December 31st, 2014

WOD:  20 Minute AMRAP with a Partner

             5 Curtis P’s
             10 Box Jumps (24/20)
             15 American KB Swings (53/35)

(Curtis P:  1 Power Clean + 1 Left Leg Barbell Lunge (front rack) + 1 Right Leg Barbell Lunge + 1 Push Press)


Alternate each exercise with your Partner (Partner 1 does Curtis P’s, Partner 2 does Box Jumps, Partner 1 does KB Swings, Partner 2 does Curtis P’s, etc.)



Monday, December 29, 2014

Tuesday December 30th, 2014

Strength:  Bench, Find 1RM

WOD:   3 Rounds for Time

             50 Air Squats
             40 Sit Ups
             30 Slam Balls
             20 Push Ups
             (Rest 2 Minutes between Each Round)

Finisher:  None


Sunday, December 28, 2014

Monday December 29th, 2014

Skill/Strength:   Sumo Deadlift, Find 1RM

WOD:  21-15-9

             Deadlift (210/135)
             Burpee Box Jumps (24/20)

Finisher:  Foam Roller


Have you been thinking about trying out CrossFit?  Now is the time!  Start the new year out right and take advantage of our New Year's Special.  Now through January 10th, we will be offering a two month unlimited membership for new members (including Foundations classes) for $130.  Send us an email using the link below and we will contact you.  Get started now!  http://crossfitsugargrove.com/contacts.html

Friday, December 26, 2014

Saturday December 27th, 2014

Team WOD:  In Teams of 2

Each Partner will complete 3 Rounds of A and B alternating between each.  Partners will start each round together.

A:  35 Double Unders, 15 Burpees, 10 Pull Ups
B:  5 Power Cleans (135/95), 15 American KB Swings (55/35), 10 T2B


Thursday, December 25, 2014

Friday December 26th, 2014

Skill/Strength:  15 Minutes to work on Skills or do Accessories

WOD:  AMRAP 6
            20 Double Unders
            10 Air Squats
            5 Burpees
            Rest 2 Minutes

            AMRAP 6
            20 AM Sit Ups
            10 HR Push Ups
            5 Box Jumps (24/20)
            Rest 2 Minutes

           AMRAP 6
           20 Jumping Alternating Lunges
           10 Shoulder to Overhead (95/65)
           5 T2B



Tuesday, December 23, 2014

Wednesday December 24th, 2014

WOD:  12 Days of Christmas Team (or Solo)

            1  Cluster (135/95)
            2  HSPU’s
            3  Power Cleans (135/95)
            4  Box Jumps (24/20)
            5  Lateral Bar Hop Burpees
            6  Front Rack Lunge Steps (135/95)
            7  Pull Ups
            8  Deadlifts (135/95)
            9  Knees to Elbows
           10 Kettle Bell Swings (53/35)
           11 Ring Dips
           12 Overhead Squats (135/95)


A special message from Coach Craig:  "Tomorrow's workout has a tradition of wearing something that shows (or screams) holiday cheer.  As you can probably imagine this is one of my favorite days to CrossFit.  I don't even mind doing the workout.  Put on something cheerful and join us at the Box.  Or, just join us in your normal gear.  Either way it'll be fun!" 

Monday, December 22, 2014

Tuesday December 23rd 2014

Skill:  Review Bench Press and WOD 

WOD:   Benchmark WOD “Lynne”

             5 Rounds for Max Reps of (not for time):
             Bench Press, Body Weight
             Pull Ups

Finisher:  2 Minute Max Effort Wall Balls
                Rest 2 Minutes
                2 Minute Max Effort KB Swings


Sunday, December 21, 2014

Monday December 22nd, 2014

Skill/Strength:  Back Squat 3-3-3-3-3 @ 70% of 1RM

WOD:  15 Minute AMRAP

             10 Wall Balls (20/14)
             20 Double Unders
             10 Back Squats (135/95)
             10 Burpee Box Jumps

Finisher:   50 Superman or GHD Extensions


Friday, December 19, 2014

Saturday December 20th, 2014

Team WOD:

In two teams, each team chooses a card and completes the skill that matches the suit chosen. A new card cannot be chosen until all team members have completed all reps. Total reps per person equal the face value of the card. Aces = 11, Face cards = 10, Jokers = 21. The team who chooses a Joker can pick one of the four skills for the other team to complete.

 Hearts – Thrusters (65/53)
 Diamonds – HR Push-ups
 Clubs – Burpees
 Spades – T2B




Thursday, December 18, 2014

Friday December 19th, 2014

Strength:  Power Clean – 5 x 3  @ 80%

WOD:  “Elizabeth”

               21-15-9 Rep Rounds For Time Of:
               Clean (135/95) – Squat or Power
               Ring Dips

Finisher:  Band press downs on the rig - 3 x 20


Coach Rebecca "bumped" the scores from "Elizabeth" the last time it was done at the Box.  Be sure to check it out!

Wednesday, December 17, 2014

Thursday December 18th, 2014

Strength:  Front Squat 1 x 8 @ 50%, 1 x 5 @ 75%, 3 x 2 @ 90%

WOD:  5 Rounds for Time

            24′ Handstand Walk (Scale: 3 Wall Walks)
            20 Lunges w/ Dumbbells in Front Rack (35/25)…10 each leg

Finisher:  Mobility with Foam Roller



Tuesday, December 16, 2014

Wednesday December 17th, 2014

Skill/Strength:  Rope Climb - 2 Minutes for max reps to 15'

WOD:  15 Minute AMRAP

            15 Box Jumps, 24/20
            12 KB Swings, 53/35
            9   DB Thrusters, 40/25

Finisher:  100 Ab Mat Sit ups




Monday, December 15, 2014

Tuesday December 16th, 2014

Strength:  Push Press 1 x 8 @ 50%, 1 x 5 @ 75%, 3 x 2 @ 90%

WOD:  3 Rounds for time:

             9   TTB
             12  Push Jerk, 115/75
             15  Wall Balls, 20/14

Finisher:  Timed Wall Sit



Sunday, December 14, 2014

Monday December 15th, 2014

Skill/Strength:  Shoulder Mobility

WOD:  “Josh” - United States Army, killed Thursday February 22, 2007 in Ar Ramadi, Iraq
   
             1RFT – 95/65
             21 OHS
             42 Pull ups
             15 OHS
             30 Pull ups
             9  OHS
             18 Pull ups

Finisher:  NONE

"SSG Joshua R. Hager was killed in action Feb. 22, 2007.  He was an Army Ranger and had served at the 6th RTB prior to transferring to Ft. Carson, CO for deployment.  Josh loved being a soldier and was proud to service his country.

Josh is survived by his wife, Heather and son, Bayley.  Joshua's mother, Lois, lives in CO and his father, Kris Hager in FL.  Joshua's brother Aaron is in the USCG and is stationed in Miami, FL.  Joshua now has a younger brother, Carson, who loves to say "Hi Joshie" as he looks at the portrait presented by Mr. Regan."

Friday, December 12, 2014

Saturday December 13th, 2014

Saturday Team WOD

         25 min AMRAP

         5   Burpees
         15 Squats w/MB
         5   Pull-ups
         6   Rope climbs at any time during AMRAP

While teammate #1 is working, #2 is holding their MB overhead.  Once #1 starts their round #2 must hold MB even if #1 takes a break!  Held position is arms straight.  If #2 bends their arms from the locked position #1 must pause their round.





Thursday, December 11, 2014

Friday December 12th, 2014

Skill/Strength:  Death by Pullups –  EMOM 1, 2, 3, 4, 5, etc.

WOD:  30–20–10-5
       
             Air Squat
             Burpee Box Jump 24/20
             Ab Mat Sit ups

Finisher:  Timed Hollow Rocks



Wednesday, December 10, 2014

Thursday December 11th, 2014

Skill/Strength:  Deadlift 7 x 3 @ 70% of 1 RM

WOD:  Complete as many rounds as possible in 12 mins of:

            10 Deadlifts, 115/75 
            8   Hang Power Cleans, 115/75 
            6   Thrusters, 115/75 
            Rest 30 secs

Finisher:  25 GHD Back Ext – 50 Superman



Tuesday, December 9, 2014

Wednesday December 10th, 2014

Skill/Strength:  Bent Over Row – 3-3-3-3-3

WOD:  15-10-5

             HSPU’s
             Slam balls

Finisher:  2 x 500 meter rows – as fast as possible.  MANDATORY


Monday, December 8, 2014

Tuesday December 9th, 2014

Strength:  Power Snatch + Snatch Push Press – 2 + 2 x 5 75%

WOD:  In 20 mins:
           
             Row 1K then in the remaining time,
               AMRAP of:
            10 Hang Power Snatches, 75/45 lbs
            10 Pistols (Alternating Legs)s  - Hanging on rig for scale
            50 Double Unders

Finisher:  None


Best White Elephant gift ever!!!

Sunday, December 7, 2014

Monday December 8th, 2014

Strength:  Bench 1 x 8 @ 50%, 1 x 5 @ 75%, 3 x 2 @ 90%

WOD:  For Time
            50-25-40-20-30-15-20-10-5 reps

            Medicine Ball Clean, 20/14 (50, 40, 30, 20, 10)
            Push Ups (25, 20, 15, 10, 5)

Finisher:  Timed Plank on elbows


Friday, December 5, 2014

Saturday December 6th, 2014

Saturday TEAM WOD

As a Team of 2 Complete for Time:

       30 Burpee Box Jumps (24/20)
       60 DB Snatches (65/45)
       90 Slam Balls
       120 Ab Mat Sit Ups
       150 KB Swings, Am (53/35)
       180 Double Unders


Thursday, December 4, 2014

Friday December 5th, 2014

Skill/Strength:  Hang Power Clean Review, Find 1RM

WOD:  "Nasty Girls"
              3 Rounds for Time

             50 Air Squats
             7   Muscle Ups
             10 Hang Power Cleans (135/95)

Note:  Sub Jumping MU’s, Bar MU’s, C2B, or 3+3 Pull Ups/Ring Dips


Finisher:  None



Wednesday, December 3, 2014

Thursday December 4th, 2014

Skill/Strength:  EMOM for 8 Minutes, 1 Snatch + 1 Hang Snatch (AHAP)

WOD:  4 Rounds for Time

            15  Lateral Barbell Burpees
            10  Overhead Squats (95/65)
            5    Chest to Bar Pull Ups

Finisher:  Mobility with Foam Roller


Tuesday, December 2, 2014

Wednesday December 3rd, 2014

Skill/Strength:  Deadlift 6 sets of 2 (work up to WOD weight)

WOD:  6 Minute AMRAP

            2  Deadlifts (315/225)                                             
            4  Pistols
            8  Toes to Bar


Finisher:  50 GHD Sit Ups or 100 Ab Mat Sit Ups


Christmas Party countdown!  Meg posted information regarding the White Elephant exchange.  If you have any questions, be sure to ask.  

Monday, December 1, 2014

Tuesday December 2nd, 2014

Skill/Strength:  5 x 3 Push Press + 1 Push Jerk AHAP

WOD:  1 Minute at each for Max Reps/Calories

             Kettle Bell Swings
             Slam Balls
             Ab Mat Sit Ups
             Burpees
             Air Squats
             Row
             Push Ups
             Wall Balls
             Thrusters (45/35)
             Double Unders