SugarWOD

WORKOUT OF THE DAY

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WOD: 7-3-14

Skill:  15 mins to find:

Heavy set of 1 Thruster

WOD:  Fran:  For time:

21-15-9 reps of:

Thrusters (95/65)
Pull Ups

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The gym is closed tomorrow…

And what better way to ensure that you have difficulty walking / grabbing things / lifting anything that weights 12 oz. (or more you champ!), then by doing this easy peasy workout!  If you have never done Fran, then allow me to introduce you to the one workout that is making everybody sweat a little bit whilst reading this.  There are two types that will come to the gym today:  Those who are excited about doing this workout…

And those that know better,

CG

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WOD: 7-2-14

WOD 1: EMOTM for 8 minutes:

3 Power Clean
5 Push Ups

Rest 2 minutes

EMOTM for 8 minutes:

2 Power Clean
1 Front Squat
5 Push Ups

Rest 2 minutes

EMOTM for 8 minutes:

1 Power Clean
1 Shoulder to Overhead
1 Front Squat
5 Push Ups

Choose your own loads

WOD 2: EMOTM for 8 minutes:

3 Power Clean
3 Handstand Push Ups

Rest 2 minutes

EMOTM for 8 minutes:

2 Power Clean
1 Front Squat
2 Handstand Push Ups

Rest 2 minutes

EMOTM for 8 minutes:

1 Power Clean
1 Shoulder to Overhead
1 Front Squat
1 Handstand Push Ups

Choose your own loads

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Today can either be a good day…

Or it can be a great day.  Either way, you should have had a more positive outlook when reading my opening statement!  With the fact that you can choose your own adventure today, please be mindful of what you are realistically capable of doing.  Nothing ruins adventure-mode like having to be told to take weights off the bar because you look like a squiggly line while you lift.  Rock your form and rock it all night long!!!…or at least for the 24 minutes of today’s workout.  So come in and push it.

Pu-push it real good,

CG

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WOD: 7-1-14

Skill: 3 rounds of:

Hanging Knee Raise (with alternating Kick Outs)
Upside Down Ring Hang or Skin the Cats
Straight Leg Raises (pike or straddle)

WOD 1: 7 rounds of:

100M Row
10 Sit Ups
8 Power Clean (95/65)

12 min time limit

WOD 2: 7 rounds of:

100M Row
9 Toes to Bar
8 Power Clean (95/65)

12 min time limit

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Let’s bust a rap…

Today is Tuesday!
Did you do your survey?!
Those two don’t rhyme.
Other words here.

Today is Tuesday!
It’s only six questions!!
Six rhymes with sticks
I take it back, it really doesn’t.

Today is Tuesday!
Fill out the survey!!!
This rap is over.
Damn I’m good at rapping.

Now put that on a beat,

CG

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WOD: 6-30-14

Team WOD 1: For time:

400M Run
10 Reverse Wall Climbs
20 Cal Row
30 Back Rack Lunges (95/65)
40 Over The Box Jumps (24/20)
50 Pull Ups
60 Step Ups (95/65 at 20/16)
70 Russian Kettlebell Swings (24/16)
80 Hanging Hip Rotators
90 Wall Balls (20/14)
100 Burpees
400M Run

Both people have to do both runs

Team WOD 2: For time:

400M Run
10 Reverse Wall Climbs
20 Cal Row
30 Front Rack Lunges (95/65)
40 Over The Box Jumps (20/16)
50 Pull Ups
60 Step Ups (95/65 at 20/16)
70 Russian Kettlebell Swings (32/24)
80 Toes to Bar
90 Wall Balls (20/14)
100 Burpees
400M Run

Both people have to do both runs

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Team workout???…

And on a Monday no less.  This little gem is a play on a workout from Coach Boyer, but with a few twists to allow everyone to survive it under an hour.  Today starts a new week and tomorrow starts a new month so let’s kick things off together and while we are at it…

Wish JS a happy birthday,

CG

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Today starts a new week while tomorrow starts a new month.  If you haven’t spent some quality time in the sun, then start in July!  Wi

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WOD: 6-29-14

Team WOD 1: For time:

250 Wall Balls (14/10)

In order to attempt Wall Balls you must first complete a 350M Row

Only 1 person works at a time

Once one partner drops the ball, the other person can start the row

Team WOD 2: For time:

300 Wall Balls (20/14)

In order to attempt Wall Balls you must first complete a 350M Row

Only 1 person works at a time

Once one partner drops the ball, the other person can start the row

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Well this is going to be fun…

As long as you think walking like a weirdo with your knees all locked up is fun.  Please be mindful that each person has to do all of the rowing before they get to do Wall Balls.  Once you get to the Wall Balls, you will definitely want to do as many as possible in that single attempt…or you could do 3-4 and let your partner do all of the work.

Warming you up for tomorrows Thrusters,

CG

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