Monday 10.26.2020

Kate, Erin, & Todd!

“Fight Night”
5 Rounds:

1 Minute Toes to Bar
1 Minute Box Jumps (24″/20″)
1 Minute Wallballs
1 Minute Rest

OPEN & PERFORMANCE: (20/14)
FITNESS: (14/10)

Sunday 10.25.2020

Sarah!

“GAS PEDAL”
For Time:

15 Burpee Dumbbell Deadlifts
1,500 Meter Bike Erg
12 Burpee Dumbbell Deadlifts
1,200 Meter Bike Erg
9 Burpee Dumbbell Deadlifts
900 Meter Bike Erg
6 Burpee Dumbbell Deadlifts
600 Meter Bike Erg
3 Burpee Dumbbell Deadlifts
300 Meter Bike Erg

[OPEN & PERFORMANCE]: 50’s/35’s
[FITNESS]: 35’s/25’s

 

Friday 10.23.2020

Jamie!

“KICK, PUSH”
AMRAP 12:

3 Push Presses
3 Toes to Bar
3 Calorie Bike Erg
6 Push Presses
6 Toes to Bar
6 Calorie Bike Erg

Add 3 Reps Every Round

[OPEN & PERFORMANCE]: 115/85
[FITNESS]: 95/65

 

Wednesday 10.21.2020

Marc!

OPEN-PERFORMANCE-FITNESS
Snatch Complex
On the Minute x 8:
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat

“Middle Management”
For Time:
40/30 Calorie Row
40 Power Snatches (75/55)
40/30 Calorie Row

Tuesday 10.20.2020

Todd:30!

“ROUND & ROUND”
AMRAP 16:
Buy-In: 75/50 Calorie Bike Erg

Max Rounds in Time Remaining:
12 Single Dumbbell Clean and Jerks
9 Single Dumbbell Box Step-ups (24″/20″)
6 Strict Pull-ups

[OPEN & PERFORMANCE]: 50/35
[FITNESS]: 35/25

Saturday 10.17.2020

Dan!

PARKING LOT & HOME GYM
“ANOTHER ONE”
On the 3:00 x 7 Rounds:
15 Box Jumps (24″/20″)
12 Kettlebell Goblet Squats
9/7 Calorie Row

[OPEN & PERFORMANCE]: 70/53
[FITNESS]: 53/35

Friday 10.16.2020

Kara!

PARKING LOT & HOME GYM
“HELEN ON WHEELS”
[OPEN & PERFORMANCE]
3 Rounds For Time:
1,000 Meter Bike Erg
21 Kettlebell Swings (53/35)
12 Pull-ups

[FITNESS]
AMRAP 15:
1,000 Meter Bike Erg
21 Kettlebell Swings (35/25)
12 Pull-ups

Tuesday 10.13.2020

Joe!

PARKING LOT & HOME GYM
“PUSH POP”
4 Rounds For Time:
45/35 Calorie Bike Erg
30 AbMat Sit-ups
15 Push Presses

[OPEN & PERFORMANCE]: 115/85
[FITNESS]: 95/65

Box Brief
Be sure to take a look at Head Coach Dan’s video on Sugar WOD for an update on weather! We are planning on holding all morning classes on Zoom and we will update you on the afternoon and night classes in the comments on Sugar WOD.  

Monday 10.12.2020

Eva!

PARKING LOT & HOME GYM
“TIDYING UP”
[OPEN & PERFORMANCE]
AMRAP 15:
15 Hang Power Cleans (95/65)
30 Double Unders
15 Front Squats (95/65)
30 Double Unders

[FITNESS]
AMRAP 15:
15 Hang Power Cleans (95/65)
45 Single Unders
15 Front Squats (95/65)
45 Single Unders

Box Brief
Happy Columbus Day! Class schedule is:
5:30am
6:30am
7:30am
8:30am
9:30am

Saturday 10.10.2020

Kristen!

PARKING LOT & HOME GYM
“STREET SWEEPER”
5 Rounds For Time:
10 Single Arm Dumbbell Thrusters (Right)
200 Meter Run
10 Single Arm Dumbbell Thrusters (Left)
200 Meter Run

[OPEN & PERFORMANCE]: 50/35
[FITNESS]: 35/25

Tuesday 10.6.2020

Sean Jr.!

PARKING LOT & HOME GYM
“POWER OUTAGE”
[OPEN & PERFORMANCE]
3 x AMRAP 5:
100 Double Unders
30 Burpees
Max Power Cleans (135/95)

Rest 5 Minutes Between Sets

[FITNESS]
3 x AMRAP 5:
150 Single Unders
30 Burpees
Max Power Cleans (115/85)

Rest 5 Minutes Between Sets

 

Box Brief

Monday 10.5.2020

Ben!

PARKING LOT & HOME GYM
“BACK TO THE FUTURE”
For Time:
50 Goblet Squats
40 Single Arm Push Press
3,000 Meter Bike Erg
40 Single Arm Push Press
50 Goblet Squats

[OPEN & PERFORMANCE]: 50/35
[FINTESS]: 35/25

Box Brief