Tuesday, May 31, 2016

Wednesday, June 1, 2016

Strength:  12 Minute EMOM

               3 Heavy Power Snatch every 2 Minutes

WOD:  For Time

            20 Snatch (135/95)
            200 Double Unders
            20 Power Clean and Jerks (135/95)

           *10 Minute Time Cap

Finisher:  3 Minutes Max Strict Ring Dips

Challengers, this week you need to row a marathon (42,195 meters) as a team. It can be broken up in any way you choose. Grab a partner or three and have some fun!

Monday, May 30, 2016

Tuesday, May 31. 2016

Strength:  10 Minute EMOM (alternating)

               3 Power Cleans (70% 1RM)
               Max Effort Sit Ups

WOD:  15 Minute AMRAP

             200 M Run
             10 KB's, AM (53/35)
             5 Squat Cleans (175/115)

Finisher:  Couch Stretch, 1 minute each side

Congrats to everyone who participated in "Murph" today. It was incredible to see the effort given by every single athlete. No matter how you tackled this wod showing up and giving 100% is exactly what this community is about.

Sunday, May 29, 2016

Monday, May 30, 2016

WOD:  "Murph"

              1 Mile Run
              100 Pull Ups
              200 Push Ups
              300 Air Squats
              1 Mile Run


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
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.

Friday, May 27, 2016

Saturday, May 28, 2016

Team WOD:  20 Minute AMRAP with a Partner

                      9 Deadlifts (185/135)
                      12 Wall Balls (20/14)
                      15 AbMat SitUps

                      *Partners alternate movements

Murph! Spaces have been added to the heats because they filled up fast. If you have not signed up do so ASAP. We are expecting a full house. Also, before coming in please read C. Rebeeca's post regarding the whiteboard for Monday. We want to make sure we are honoring this day and paying tribute in the best way we can.

I hope everyone has a wonderful weekend with their family and friends!

Thursday, May 26, 2016

Friday, May 27th, 2016

Strength: Cluster Jerk, Find 1 RM

WOD: 16 Minute AMRAP

             400 M Run
             21 Burpees
             12 Thrusters (95/65)

Finisher: Tabata, Alternating Hollow Holds and Ab Mat Sit Ups (4 each)

Did everybody notice all the new fancy dispensers?! I know it may not be exciting for you guys, but it is for me. No more baskets laying around, trips to Sam's, or toilet paper rolls put on backwards (yes, there is a CORRECT way). The best news is that in the next few weeks, as we take on the new space, we will also be getting sanitation stations out on the floor for the equipment. As the hot weather is fast approaching, timing couldn't be more perfect!

Remember this pic from the athletes page? Well, we thought we would share the wealth. Have fun holding those hollows!

Wednesday, May 25, 2016

Thursday, May 26, 2016

Skill:  Sumo Deadlift High Pull Review

WOD:  Fight Gone Bad

             3 Rounds, 1 Minute Stations

             Wall Balls, 10 ft (20/14)
              Sumo Deadlift High Pull (75/55)
              Box Jumps (24/20)
              Push Press (75/55)
              Row (Calories)

Finisher: 25 Strict Chin Ups

The heats are up in Zen for Murph! Please let me know if they fill up. I may increase the allowed number of athletes since many will be teaming up, or I will add another heat if necessary. Also, make sure to stick around for the cookout afterward. We will supply the burgers and hot dogs. Please bring a dish to share, and your choice of beverage!

Btw, this is Rebecca. :)

Tuesday, May 24, 2016

Wednesday, May 25, 2016

Strength:  Deadlift
               5 @ 60% 1RM
               5 @ 70%
               5+ @ 75%
               AMAP @ 60%

WOD:  10 Rounds

             2 Squat Cleans (135/95)
             5 Deadlift (135/95)
             20 DU's

Finisher:  50 Back Extensions

 Mike B took on one of the regional WOD's this past Sunday. Those look like some insanely heavy overhead squats!

If you are in BBC have not been added to the Facebook group please let C. Rebecca know. This is where the group communicates and important info is posted.              

Monday, May 23, 2016

Tuesday, May 24, 2016

Strength:  10 Minute EMOM (alternating)

                 2 Clean and Jerks (155/105)
                 5 Ring Dips

WOD:  For Time

            1000 Meter Row
            15 Clean and Jerks (155/105)
            100 Air Squats

Finisher:  25 Strict Pull Ups

What is CrossFit Kids?

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive and motor).It is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness.
CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.

Summer Hours!!

Tuesday and Thursday
11am Kids (ages 5-8)
11:30 PreTeen (ages 9-12)
Noon Teens (ages 13-15/16)

Thursday Evening
6:30pm Teens (ages 13-15/16)

Please contact C. Jess at Jessica@crossfitsugargrove.com for more information.

Sunday, May 22, 2016

Monday, May 23, 2016

Strength:  Bench Press
               5 @ 60% 1RM
               5 @ 70%
               5+ @ 75%
               AMAP @ 60%

WOD:  9 Minute AMRAP

            9 Toes to Bar
            7 HSPU (scale DB strict press or BB strict press at 65%)
            5 Power Snatch (135/95)

Finisher:  8 Minute EMOM (alternating)

              Max Push Ups
              Max AbMat Sit Ups

Congrats to our most recent High School graduate, Jenna! This is a special day for a girl who we've had the pleasure of knowing for the past few years. She has worked incredibly hard to become the fit, strong and determined young woman we see today. Jenna, watching you become strong has been rewarding but I am even more impressed by the confident and poised woman you have grown into. You accomplish everything you set your mind to. Enjoy your summer and I can't wait to see what this next chapter holds for you.

Friday, May 20, 2016

Saturday, May 21, 2016

Team WOD:  25 Minute AMRAP

                      Partner 1: Run 400 M
                      Partner 2: AMRAP Hang Power Clean/Jerk , Switch

                      Partner 1: Run 400 M
                      Partner 2:  AMRAP Back Squat (from floor), Switch

                      Partner 1: Run 400 M
                      Partner 2:  AMRAP Double Unders, Switch

                      Partner 1:  Run 400 M
                      Partner 2:  AMRAP Burpees, Switch

                     *If both partners have completed all amraps before time is up, start over at the beginning. Score is total reps completed by both partners

Best of luck to both of our teams competing at the CrossFit Kenosha Spring Throwdown. C. Jess and Lexy (Mother Thrusters) and C. Joe and Dave (Steaks n Beers) will be throwing down in the RX division tomorrow. They have been training like crazy and are ready to kick some serious ass. Have fun, guys and keep us posted on the athlete's page!

Thursday, May 19, 2016

Friday, May 20, 2016

Strength:  10 Minutes, every 30 Seconds
               1 Squat Snatch, 65% 1RM

WOD:  7 Rounds

            35 Double Unders
            1 Snatch (choose weight)

            *only 1 snatch attempt each round

Finisher:  100 AbMat Sit Ups

Great job to everyone on a very difficult wod today. I know this one was long and hard but it was really good prep for Murph. Please check out C. Rebecca's post about Murph and our Memorial Day celebration. I hope to see everyone there!

Wednesday, May 18, 2016

Thursday, May 19, 2016

Strength:  Strict Press
               5 @ 60% 1RM
               5 @ 70%
               5+ @ 75%
               AMAP @ 60%

WOD:  3 Rounds

            400 Meter Run
            30 Push Ups
            30 Push Press (115/75)

Finisher:  25 Strict Pull Ups

Guys, please keep an eye on the athlete's page for announcements over the next few days. There is a lot going on with summer right around the corner!

Tuesday, May 17, 2016

Wednesday, May 18, 2016

Strength:  Back Squat
               5 @ 60% 1RM
               5 @ 70% 1RM
               5+ @ 75%
               AMAP @ 60%

WOD:  3 Rounds

            10 Front Squats (135/95)
            10 Burpee Pull Ups

Finisher:  50 Back Extensions

The challenge pictures being posted have been awesome! You guys have until Saturday to get your planks and wall sits in. Can anyone top the ones posted today?!

Monday, May 16, 2016

Tuesday, May 17, 2016

WOD:  Filthy Fifty

            50 Box Jumps (24/20)
            50 Jumping Pull Ups
            50 KB's, AM (35/26)
            50 Walking Lunges
            50 K2E
            50 Push Press (45/35)
            50 Back Extensions
            50 Wall Balls (20/14)
            50 Burpees
            50 Double Unders

Congrats to our latest foundations graduates, Kelsey and Paige! I know both of these girls will do great. Be sure to introduce yourselves when you see them around.

Sunday, May 15, 2016

Monday, May 16, 2016

Strength:  8 Minute EMOM

               1 Hang Power Clean
               1 Power Clean
               1 Squat Clean

WOD:  15-12-9

             Clean and Jerk (135/95)
             Chest to Bar Pull Ups

Finisher:  20 Scorpions/20 Iron Crosses

The latest cycle of barbell club kicks off this week. The sheets have been made and are in the folder. If you have any questions please ask any of the coaches.

Friday, May 13, 2016

Saturday, May 14, 2016

Team WOD:  25 Minute AMRAP with a Partner


                       10 Thrusters (95/65)
                       14 Box Jumps (24/20)
                       12 SDHP (95/65)
                       12 Burpees
                       27 KB's, AM (53/35)

                      * One partner works while the other rests

In loving memory of Victoria Soto who died saving the lives of her students in the Sandy Hook school shooting on Dec. 14, 2012.

Thursday, May 12, 2016

Friday, May 13, 2016

WOD:  Cindy

            20 Minute AMRAP

            5 Pull Ups
           10 Push Ups
           15 Air Squats

Finisher:  2 Mins Max Front Squats @ 50% 1RM

Congrats to everyone who ran today! I want to give a special shout out to Lori. She did the WOD at 5am and came back and did it again with Diane at 5pm. Diane isn't a big fan of running so Lori wanted to support and push her teammate. I could not be more proud of her dedication to helping each member of her challenge team. She is setting such a great example for the rest of us to follow. Keep it up, Lori!

Wednesday, May 11, 2016

Thursday, May 12, 2016

WOD:  For Time

            Run 1600 Meters
            Rest 3 Minutes
            Run 1200 Meters
            Rest 2 Minutes
            Run 800 Meters
            Rest 1 Minute
            Run 400 Meters

Finisher: Couch Stretch, 2 Mins
              30 Iron Crosses
              30 Scorpions

I'd like to introduce everyone to Athena who completed her first WOD tonight. This WOD wasn't the easiest (to say the least) and she did great. Athena will be attending the 7pm or 5am usually. Please be sure to introduce yourselves and make her feel welcome!

It's time to dust off your running shoes. Tomorrow may be a little different but it is a great way to practice pacing and work on endurance. Have fun!

Tuesday, May 10, 2016

Wednesday, May 11, 2016

Skill:  Pistol Progressions

WOD:  For Time

            80 KB's, AM (53/35)
            80 Pistols
            80 Weighted Sit Ups (45/25)
            80 Jumping Air Squats

Finisher:  Foam Roll

Challengers, you have until Saturday to complete your 150 wall balls. Be sure you to mark your progress on the whiteboard. Remember if every member of your team does not complete them you will get zero challenge points for the week! Reach out to your teammates to make sure everyone is on top of this.

Monday, May 9, 2016

Tuesday, May 10, 2016

Strength: Power Snatch, 4x3 with increasing weight

WOD:  21-15-9

            Snatch (115/85)

Finisher:  100 AbMat Sit Ups

I loved seeing everyone working on HSPU today.  I also love that these high skills aren't intimidating you guys. I looked around tonight and saw athletes doing multiple different scaling options. Great job on a killer WOD!

Sunday, May 8, 2016

Monday, May 9, 2016

Skill:  HSPU Progressions

WOD:  For Time

            50 Ring Dips
            400 M Run
            50 Push Ups
            400 M Run
            50 HSPU's (scale light barbell press)
            400 M Run

Finisher:  Chest to Floor Stretch, 2 Mins

Happy Mother's Day to all the mom's of CFSG! I hope everyone spent their day being spoiled by their loved ones. We really have an incredible group of hard working, determined, badass mom's in our community.

Friday, May 6, 2016

Saturday, May 7, 2016

Team WOD:  With a Partner for Time

                      Buy In- Accumulate 50 Bar Facing Burpees

                      Alternate 10 Rds (5 each)
                      10 Power Snatch (95/65)
                      10 OH Stationary Lunges (45/25)

                      Cash Out- Accumulate 200 Double Unders/ 400 Singles

Best of luck to all of our guys competing at Yorkville CrossFit tomorrow.  The competition kicks off around 8:30 and will go into the afternoon. Try and stop by to cheer on the teams. Mike and Luke, Drew and Kyle, Chris and Jeff, C. Josiah and C. Josh (CrossFit 333), kick ass tomorrow and remember to have fun!

Thursday, May 5, 2016

Friday, May 6, 2016

Strength:  Every 3 Minutes for 15 Minutes

               5 Strict Press
               5 Push Press
               5 Push Jerk

WOD:  12 Minute AMRAP

            10 Front Squats (65/45)
            10 Push Press (65/45)
            200 M Run

Finisher:  Couch Stretch, 1 minute each side

I cant say enough positive things about the 5/6am crew. Despite the early hour this group has a ton of fun. They support each other and celebrate each other's successes without regard to their own ego. They very much want each other to perform at their best. They shout and cheer the loudest. They make sure you are showing up even if it means giving another athlete a 4am wake up call. The positive attitudes are endless with this group. When they show up there are no times or scores to chase so they push each other to put it all on the line. Above all else this crew does not take themselves too seriously. They aren't coming in to beat anyone, they are coming in to get fit with their friends. To be better than they were before. This isn't an exclusive club they welcome, everyone with open arms. I highly suggest everyone try and make an early class at some point. Thanks, early birds for showing just how great the CFSG community is.

Wednesday, May 4, 2016

Thursday, May 5, 2016

Strength:  12 Min EMOM

               Minute 1- Max Chin Ups
               Minute 2- Max Ring Dips
               Minute 3- Max AbMat Sit Ups

WOD:  800 Meter Run (all out effort)

Finisher:  3 Minutes of Double Unders

   Challengers, please let your team leads know your benchmark score and level. Everyone did a great job today. If you happened to discover a weakness, focus your energy over the next five weeks on correcting it! Talk to your coaches and make a plan.        

Tuesday, May 3, 2016

Wednesday, May 4, 2016

WOD:  Your Box or Mine Benchmark 2
            (AMRAP- Reps)

            2 Rounds

            1 minute on, 1 minute rest for each movement

            Calorie Row
            Hang Cleans (RX 115/75) (95/65) (65/45)
            Wall Balls (RX 20/14) (14/10) Men- 10ft, Women- 9ft
            S2O (RX 115/75) (95/65) (65/45)
            Box Jump Overs (RX 24/20 must jump) (24/20 steps allowed) (20/16 step ups)

Strength:  12 Minute EMOM

               1 Snatch, as heavy as possible

Congrats to our Athlete of the Month, Zeke. I've always admired Zeke's attention to form. He has always put that first and is now seeing huge gains. He is a positive and encouraging athlete and we were all as excited as he was when he started knocking out those pull ups!

Challengers, if you can't make it in for tomorrow's benchmark talk to your teams leads and work out a time to make it up.

Monday, May 2, 2016

Tuesday, May 3, 2016

Strength:  Deadlift, 5x5 @ 70% 1RM

WOD:  4 Rounds

            50 DU's
            15 Deadlift (135/95)
            15 Push Ups

Finisher:  50 Back Extensions

Congrats to Jeremy who absolutely murdered today's wod. Jeremy is relatively new to CrossFit and has progressed so fast. His speed and strength is incredible. Most importantly he is a very hard worker. Keep it up!

Sunday, May 1, 2016

Monday, May 2, 2016

Skill:  Squat Clean Review

WOD:  "Badger"

             3 Rounds

            30 Squat Cleans (95/65)
            30 Pull Ups
            800 Meter Run

           *scaling options. If you can not yet do 10 unbroken pull ups we suggest the following
            (75/55) 20 Reps
            (65/35) 15 Reps

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Congrats to Thomas W. and Jenna C. who ran a half marathon this morning! This is a huge accomplishment and we are so proud of both of you.