1/24/17 – SugarWOD

christa and morgan

RANT

We want you all to get the most out of your workouts as possible and that means keeping track of what you do every day so you can see your progress.  We also take your results into consideration when creating the workouts for you all, so the more data we get the more these workouts are tailored towards YOU.  See below on how to use SugarWOD.  Please note, we do not separate out “Rx” and “Scaled” so everyone please log their scores as “Rx”.

You can track your progress by downloading the app for SugarWOD.  Once you do, put CrossFit SouthEnd as your box and then be sure to click on the wrench on the upper right corner, go into Your 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 Performance

A. Thruster @33X1 – 3×5, rest 2:00

*build each set

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For Time

21 – 15 – 9 – 15 -21

Thrusters

Box Jumps

*use 45-55% of load in A

CrossFit Fundamentals

A. Squat Therapy

B. Wall Ball Review

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Every :90 x 15

A. 12 – 20 Wall Balls

B. Max Effort Plank

C. 100m Run

*score = total wall ball reps completed

Strength

A. Deadlift – find heavy 2 in 10 minutes

B. Deadlift @85% of A – 3xME-1, rest 2:00

C. Behind the Neck Press – 4×3

*heavy across

D. Single Leg Step Ups (as slow as possible on the descent) – collect 20 each leg

Endurance

3 x 100m Run, Jog or Walk Recovery

6 x 75m Run, Jog or Walk Recovery

9 x 50m Run, Jog or Walk Recovery