Week 14: April 2 – April 8, 2018
MONDAY 4.2.18 CrossFit Benchmark: “Fran” Complete 21-15-9 for time Thrusters #65/95 Pull-ups Core Blast: With a Partner, complete 3 rounds of: 30sec Anti Rotation (1/2 knee position) 30sec Lateral Med Ball Toss (Each side) 60sec Plank 30sec Rest 60sec Chinese Plank 30sec Rest Diablo F!T Conditioning: 3 Rounds of Alternating E3MOM >E3MOM A: 15 Kettlebell […]
Week 13: March 26 – April 1, 2018
MONDAY 3.26.18 CrossFit Strength: Complete 20 rounds of 1 Snatch attempt every minute on the minute. Start your first working set at 65-70% and increase the load as it feels consistent. If you miss an attempt, you may lower the weight and build back up. Score the total weight lifted, failed attempts count as […]
Week 12: March 19 – March 25, 2018
MONDAY 3.19.18 CrossFit Metcon: Complete for time: >800m Run Then, complete 3 rounds of 12 Kipping Pull-ups 12 Pistols (Alternating) 12 Box Jumps 20″/24″ >Finish with 400m Run Diablo F!T Conditioning: Complete 4 rounds starting every 5th minute. Rest from 1-minute at the end of 4 minutes of work. 10 Hang Power Clean 10 Dumbbell […]
Week 11: March 12 – March 18, 2018
MONDAY 3.12.18 CrossFit Strength: Front Squat / Single-Arm Press Complete 5 sets of 3 Front Squats working between 75-80% of 1RM FS. Superset 5 Single Alternating Arm Dumbbell/Kettlebell Press (each Arm) between sets of the Front Squat. Hold a pair of DBs or KBSs in the front rack, Press 1 at a time. Build to […]
Week 10: March 5 – March 11, 2018
MONDAY 3.5.18 CrossFit Gymnastic Strength: Strict Pull-up Progression >Choose one of the following progressions. 15-30sec Dead Hang Hold + 5-8 Strict Ring Rows (super tight Body Position) 10 Band Assisted (Start with a lot of assistance and if you are able to complete 10 Strict “Chin over Bar” Pull-ups, you can lower down to a […]
Week 9: February 26 – March 4, 2018
Monday 2.26.18 CrossFit Skill: Agility Ladder Spend some time practicing coach’s choice of drills Metcon: Running “Jackie” Complete for time, 800m Run 50 Thrusters 30 Pull-ups Diablo F!T Conditioning: 3 Rounds of 1 minute at each station/ movement. Complete max reps with a 30 Second Rest between working intervals. Row Burpee Over Kettlebell Kettlebell Swings […]
Week 8: February 19 – 25, 2018
MONDAY 2.19.18 CrossFit Metcon: “Cindy on the Water” Complete as many rounds possible in 20 minutes 5 Pull-ups 10 Push-ups 15 Air Squats 15/20 Cal Row Tuesday 2.20.18 CrossFit Strength: Hang Squat Clean Use 10-minutes to work up to a Max Hang Squat Clean Metcon: Complete 3 rounds for time: 7/10 Calorie Bike 4 Squat […]
Week 7: February 12 – 18, 2018
MONDAY 2.12.18 CrossFit Strength: Deadlift Complete 4 sets of 4 reps working between 75-85% of 1RM (current max) Metcon: Complete as many rounds possible in 11-minutes 12 Alternating Dumbbell Snatch #35/50 (M55: #25/40) 10 Burpee over Box *Open standards on both movements Diablo F!T Conditioning: Complete 5 rounds starting every 4th minute 10 Heavy Goblet […]
Week 6: February 5 – 11, 2018
MONDAY 2.5.18 CrossFit Metcon: “Daniel” For time (25-minute Time Cap): 50 Pull-ups 400m Run 21 Thrusters #65/95 800m Run 21 Thrusters #65/95 400m Run 50 Pull-ups CrossFit Hero WOD: “With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To […]
Week 5: January 29-February 4, 2018
Full workout descriptions, coaching notes, scaling guides and modifications for members can be found on Sugarwod. MONDAY 1.29.18 CROSSFIT Strength: 1 Rep Max Back Squat Test Complete 1 – 1 – 1 – 1 – 1 Metcon: For time, 21 – 15 – 9 Deadlift #155/225 (M55: #135/185) Burpee Over Bar DIABLO F!T Conditioning: Complete 3 rounds […]
