11/17/16 – Using SugarWOD

plank group stu

RANT

We highly encourage you all to start (and be consistent with) tracking your results in the app SugarWOD.  If you haven’t downloaded it yet, do it!  If you have, start using it more often!  You may have noticed that we follow progressions several days out of the week and it is helpful to log your numbers to see if you are improving each week.  Additionally, we are considering getting rid of the whiteboards soon and relying solely on SugarWOD to inform you of the workouts and have results recorded.  It would be great if you started getting in the habit of using the app now.

We program our workouts with you all in mind, so the more data we can see on your performances, the more the workouts can be tailored to you!  Below are instructions on how to see our workouts once you have downloaded the app:

Choose CrossFit SouthEnd as your box and then go into Settings, Workout Tracks, and select the classes you will be attending. Then close out of the app, open it back up and you will be able to see our workouts! We do not utilize the track labeled as “Workout of the Day”. If you are attending and All Levels Class please note it uses the programming under “Performance” Class. The more you use this app and track your progress the more you will get out of it!

CrossFit All Levels

A1. Hollow Body Rocks – 3x:60, rest :30

A2. Leg Lifts over KB – 3x:60, rest :30

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2 Rounds for Time

800m Run

50 Alt. DB Snatches

*NOTE: we will have a modification available for the run if the air advisory is still in effect

Strength

A. Back Squat – heavy 3 reps in 10 minutes

B. Back Squat @85% of A – 3xME, rest 2:00

C. Iron Scap

D. Kneeling Single Arm DB Press @31X3 – 2×10-15 each arm

E. Stir the Pots – 3x:30, rest :30