033020 Monday

Posted: 03/29/2020 in Uncategorized, WOD

“Cookie Monster”

AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders

 

“No Equipment”

AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”

032920 Sunday

Posted: 03/28/2020 in Uncategorized, WOD

“Steady Betty”

4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s Single Arm OHS Hold (L), :20s Rest
:40s Single Arm OHS Hold (R), 1:20 Rest

Completed with a dumbbell or pack.

 

Mobility:

1.Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes
3. Child’s Pose: 1 Minute
4. Handstand Hold Stretch: Accumulate 1 Minute
5. Pigeon Pose: 2 Minutes Each Side

 

 

032820 Saturday

Posted: 03/27/2020 in Uncategorized, WOD

“SeaWorld”

On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry

 

“No equipment”

On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run

032720 Friday

Posted: 03/26/2020 in Uncategorized, WOD

“Deck of Cards”

Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches

 

“No equipment”

Spades – Odd-Object Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts- Odd-Object to Shoulder

 

Flip the deck face down. Draw from the top and do as many reps that are on each card. Go through the entire deck.

032620 Thursday

Posted: 03/25/2020 in Uncategorized, WOD

“Cindu”

AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders

 

No equipment:

AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)

032520 Wednesday

Posted: 03/24/2020 in Uncategorized, WOD

With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35
On all dumbbell movements, alternate hands every 5 repetitions.
“Three Peat No Equipment”

With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

032420 Tuesday

Posted: 03/23/2020 in Uncategorized, WOD

5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Burpees

No Equipment:

5 Rounds For Time:
60 Seal Jumps
40 Sit-Ups
20 Pushups
10 Burpees

032120 Monday

Posted: 03/22/2020 in Uncategorized, WOD

“Cairo”

Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

 

“Cairo” (No Equipment Version):

Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

032220 Sunday

Posted: 03/21/2020 in Uncategorized, WOD

“Kyle Wise”

122 Burpees for time

 

 

 

 

032120 Saturday

Posted: 03/20/2020 in Uncategorized, WOD

“Tic Tac Go”

AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round

No running Version:

AMRAP 25 minutes:
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders

032020 Friday

Posted: 03/19/2020 in Uncategorized, WOD

“Garage Fight”

3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest

“Garage Fight” No Equipment Version

3 Rounds of 1:00 Minute at Each:
Odd-Object Thrusters
Odd-Object Cleans
Hops over Odd-Object
Odd-Object Reverse Lunges
Burpees
Rest

031920 Thursday

Posted: 03/18/2020 in Uncategorized, WOD

Farm Land

15 min AMRAP

9 strict Pull ups

15 Hand Release Push ups

21 DB or KB swings

or

Farm Land No equipment

AMRAP 15

15 Hand Release Push UPS

18 Bent over Backpack Rows

21 Glute Bridges

 

031820 Wednesday

Posted: 03/17/2020 in Uncategorized, WOD

“Palace” (No Equipment Version)
AMRAP 6:
2 Odd-Object Reverse Lunges, 20 Lateral Jumps over odd object
4 Odd-Object Reverse Lunges, 20 Lateral Jumps over odd object
6 Odd-Object Reverse Lunges, 20 Lateral Jumps over odd object
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Odd-Object Ground to Overhead, 20 Lateral Jumps over odd object
4 Odd-Object Ground to Overhead, 20 Lateral Jumps over odd object
6 Odd-Object Ground to Overhead, 20 Lateral Jumps over odd object
Continue to add (2) Odd-Object Ground to Overhead per round

Gym Closure

Posted: 03/16/2020 in Uncategorized, WOD
In attempt to minimize the risk for our community and stop the spread of Covid-19, we will not be conducting classes starting tomorrow, Tuesday the 17th.  We expect the closure to last two weeks with us being back open for business on Wednesday, April 1st. Knowing that a healthy lifestyle is important, we will be providing daily at home workouts via our website, Facebook, Instagram and sugarwod.  Posting to Sugarwod will allow us to continue to share our personal progress and give our friends fist bumps for keeping at it during this difficult time.
If you need to grab any personal items from the gym during this time, please feel free to do so tomorrow, Tuesday the 17th.  After that, no entrance will be allowed until the first of April.
Cleaning- in addition to our coaches cleaning daily, we recently hired a well established and respected cleaning crew to do a thorough cleaning each Sunday.  We will continue to do so to ensure our gym stays as clean and sanitized as possible
Membership dues- if any of our community has been laid off or is having a tough time financially due to the impact of Covid-19, we want to help.  Feel free to reach out if partial pmt would be helpful during these two weeks or beyond.  We as a small business understand the difficulty of taking care of our financial responsibilities, as our bills will be there to pay regardless of what happens over the coming weeks
Coaches- some of our incredible coaches rely on their monthly paycheck.  During these two weeks, we intend to continue to pay those individuals to ensure their needs are met
This hysteria will pass and when it does, we will all be better for it.  Hug your family, help your neighbor, and get ready.  Just because you aren’t in the gym, doesn’t mean we wont be getting one heck of a workout!

031720 Tuesday

Posted: 03/16/2020 in Uncategorized, WOD

“Mirror Effect”

On the 0: 1 Mile Run
On the 10: 100 Burpees
On the 20: 1 Mile Run

*30 Minute Cap*

 

or

 

“Death By Burpees”

On the Minute for AFAP:
“X” Burpees

Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.

031620 Monday

Posted: 03/15/2020 in Uncategorized, WOD

“Spice Girl”

For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)

031520 Sunday

Posted: 03/14/2020 in Uncategorized, WOD

“Double Dutch”

5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders

031420 Saturday

Posted: 03/13/2020 in Uncategorized, WOD

“gooDTime”

Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

031320 Friday

Posted: 03/12/2020 in Uncategorized, WOD

“Power Wash”

Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)

031220 Thursday

Posted: 03/11/2020 in Uncategorized, WOD

“Vertigo”

AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs

Continue to Add (10) Reps Until Time

031120 Wednesday

Posted: 03/10/2020 in Uncategorized, WOD

“Bergeron Beep Test”

On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

031020 Tuesday

Posted: 03/09/2020 in Uncategorized, WOD

“Six Flags”

Every 3:00 x 6 Rounds:
15/12 Calorie  Bike
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

030920 Monday

Posted: 03/08/2020 in Uncategorized, WOD

“OverKill”

21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar

030820 Sunday

Posted: 03/07/2020 in Uncategorized, WOD

“Clorox”

3 Rounds:
40/30 Calorie Bike
30 Goblet Reverse Lunges (53/35)
20 Power Cleans (95/65)

030720 Saturday

Posted: 03/06/2020 in Uncategorized, WOD

“Nashville”

AMRAP 25:

25 Front Squats 155/105

25 Burpee Box Jump Overs

25 Chest to Bar

030620 Friday

Posted: 03/05/2020 in Uncategorized, WOD

“4 Wheel Drive”

5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

030520 Thursday

Posted: 03/04/2020 in Uncategorized, WOD

Strength:

Overhead Squats

Build to a set a 3

 

-Then-

 

“FaceTime”

AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups

030420 Wednesday

Posted: 03/03/2020 in Uncategorized, WOD

“Full Circle”

For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row

030320 Tuesday

Posted: 03/02/2020 in Uncategorized, WOD

Strength:

Clean and Jerk Complex:

5 Sets:
3-Position Power Clean
3 Push Jerks

 

-Then-

 

“Bottom Line”

AMRAP 7:
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar

Increase by 3 Reps Each Round

030220 Monday

Posted: 03/01/2020 in Uncategorized, WOD

“Pinball”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatch (50/35)
1 Minute Bike
1 Minute Rest

030120 Sunday

Posted: 02/29/2020 in Uncategorized, WOD

“Sleeveless Sunday”

3 Rounds:
15 Push-ups
100′ Walking Lunge
30 AbMat Sit-ups
100′ Farmers Carry (50’s/35’s)

022920 Saturday

Posted: 02/28/2020 in Uncategorized, WOD

“Awol”

AMRAP 5:
50/35 Calorie Assault Bike
Max Power Snatches (95)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Assault Bike
Max Power Clean and Jerks (95)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Assault Bike
Max Thrusters (95)

022820 Friday

Posted: 02/27/2020 in Uncategorized, WOD

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

022720 Thursday

Posted: 02/26/2020 in Uncategorized, WOD

“Paypal”

Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

022620 Wednesday

Posted: 02/25/2020 in Uncategorized, WOD

“Turbo Tax”

AMRAP 15:
30/21 Calorie Assault Bike
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)

022520 Tuesday

Posted: 02/24/2020 in Uncategorized, WOD

“Double Jeopardy”

On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

*Build in Power Snatch Weight*

022420 Monday

Posted: 02/23/2020 in Uncategorized, WOD

“Deadliest Catch”

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

022320 Sunday

Posted: 02/22/2020 in Uncategorized, WOD

“Sunday 60”

10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories

Dumbbell: 50/35

022220 Saturday

Posted: 02/21/2020 in Uncategorized, WOD

“Team Barbara”

Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

022120 Friday

Posted: 02/20/2020 in Uncategorized, WOD

Strength:

Build to a heavy complex:

1 Power clean

1 Front Squat

1 Push Jerk

 

-Then-

 

“Wise Men”

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

“Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks

022020 Thursday

Posted: 02/19/2020 in Uncategorized, WOD

“Ground Ball”

AMRAP 18:
100′ Walking Lunge
1 Rope Climb
20 Alt Dumbbell Snatches
1 Rope Climb

021920 Wednesday

Posted: 02/18/2020 in Uncategorized, WOD

“Long Haul”

2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35

021820 Tuesday

Posted: 02/17/2020 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 5

 

-Then-

 

“The Undertaker”

AMRAP 13:
60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

021720 Monday

Posted: 02/16/2020 in Uncategorized, WOD

“Foot Locker”

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

021620 Sunday

Posted: 02/15/2020 in Uncategorized, WOD

For Time:
50 Wallballs (20/14)
50 AbMat Sit-ups
100 Double Unders
40 Wallballs (20/14)
40 AbMat Sit-ups
80 Double Unders
30 Wallballs (20/14)
30 AbMat Sit-ups
60 Double Unders

021520 Saturday

Posted: 02/14/2020 in Uncategorized, WOD

“Dead Sea”

Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

No Rest Between Rounds

021420 Friday

Posted: 02/13/2020 in Uncategorized, WOD

21-15-9:
Thrusters (95/65)
Pull-ups

021320 Thursday

Posted: 02/12/2020 in Uncategorized, WOD

“Moscow Mule”

On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Assault Bike

021220 Wednesday

Posted: 02/11/2020 in Uncategorized, WOD

“Venti”

AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row