W.O.D. and Endurance Thursday 3/29/18


W.O.D. and Endurance Thursday 3/29/18


We have some great crossfit gear up front for your convenience, to help you not just perform in the gym but also prevent hurt hands on the bar and support those wrists when doing barbell movements!  All merchandise is very popular to use daily and are the same products our coaches use on a regular basis.  Take a look up front!

We also carry a variety of high grade supplements like our “greens” drink, fish oil to help fight inflammation and encourage recovery, as well as probiotics, and several recovery drinks!

If you need something and no one is at the front desk, just locate the slips of paper on the counter, fill it out and as to what you want with your name on it, place in the clear plastic jug, and we can charge accordingly to your account, to make it easy!

*Coaches – consider spending some time on the technique of the rope climb.  The “bite” of the feet, the knees to elbows, and then standing.

Skill/Conditioning WOD – 20 minutes

Every minute on the minute for 20 minutes (5 sets) complete…

Min 1: 20 Front Rack Lunges 95/65 R/L=2

Min 2: 15 Ring Dips  CompRX – Muscle up into Ring Dip

Min 3: 10 Sumo Deadlift High Pulls 95/65

Min 4: 2 – 15′ Rope Climbs (taped line)  CompRX – 3 rope climbs

*Scale each rope climb with 3 rope pulls or 5 ring rows + 5 knees to elbows on rig

* Scaling time- If you get lapped by the minute on any movement, next time through work and achieve as many reps as possible for 50 seconds of that same minute then rest the last 10 seconds before transitioning.

Post whether you CompRX, RX or scaled and note what you scaled accordingly on the whiteboard and the Sugar WOD app.


*Coaches – start endurance WOD athletes when you begin working on rope climbs with the daily WOD

*Athletes – post score with an “E” for endurance by your name on the whiteboard

*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

As many rounds as possible in 35 minutes of…

5, 10, 15, 20, 25… and so on of each movement climbing the ladder, until time expires…

Front Rack Lunges 75/55 R/L=2

Sumo Deadlift High Pulls 75/55

Ring Dips

Ring Rows

*Complete a 500m row after each complete round (5,5,5,5,500m… 10,10,10,10,500m…and so on…)