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 […]
Week 4: January 22- 28, 2018
Full workout descriptions, coaching notes, scaling guides and modifications for members can be found on Sugarwod. MONDAY 1.22.18 CrossFit Skill: Power Snatch technique Over several sets, build to the Metcon weight requirement or slightly above Metcon: Complete as many rounds possible in 15-minutes of: 5 Power Snatch #95/135 (M55: #75/115) 10 Box Jumps 20”/24” 15 […]
Week 3: January 15-21, 2018
Full workout descriptions, coaching notes, scaling guides and modifications for members can be found on Sugarwod. MONDAY 1.15.18 CrossFit Metcon: “Tabata Something Else” Pull ups Push ups Sit ups Squats F!T Conditioning: “Tabata Plus” Pull ups Push ups Sit ups Squats Core: 4 rounds 45 sec Jefferson Curl (3-5sec hold at the bottom) 15 sec […]
