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Workout of the DayStick around after the 9:30 class for the shoulder workshop with the folks from NorCal Physiotherapy! It’s free to attend and doesn’t require registration. No open gym today! We’ll be keeping things focused on the workshop after the class. Workout of the Day: AMRAP in 15 minutes:5-10-15-20-25-30… etcBurpeesWall balls30 drag rope single […]

Workout of the Day5 rounds:1 minute of deadlifts1 minute of push ups1 minute of calories on the bike, rower, or ski erg1 minute of rest Pick a deadlift weight that will allow you to hit two or three sets of 5-10 reps each minute of work. Drink water, and be wise about your effort in […]

SkillEvery 1:20 for 8 rounds:3 lateral burpees plus one squat snatch We’ve been doing a lot of lateral burpees recently; use this as a chance to do 3 fast and perfect reps as a mental and physical reset between each snatch. Keep the weight and range of motion manageable enough that your technique doesn’t suffer. […]

Skill4 rounds:1 minute of calories (row, bike, or ski)30 second rest1 minute of strict pull ups30 second rest Focus on maintaining a consistent pace on your machine. On the rower and ski erg you should be looking at calories per hour, and on the bike you should be looking at Watts. A relatively consistent pace […]

Skill10 minutes of handstand practice! Turn that frown upside-down! And then smile, because you’re upside-down! But clarify to your neighbors that you are, indeed, smiling; they may be confused on account of their inverted perspective. Though any neighbors that are also upside-down will be well-oriented to interpret your expression, and can be excluded from the […]

SkillEMOM for 10 minutes:Power clean plus 5 front squats This is the last in the volume progression on front squats that we’ve been working through for 3 weeks. If holding onto the same weight that you hit last week is reasonable, go for it. If this is your first time jumping into this progression, be […]

Workout of the DayAMRAP in 20 minutes:25 double unders25 air squats25 sit ups Pick a jump rope volume and difficulty that takes about 30 seconds to complete each round. standard: rxrx: standardsport: 25 drag rope double unders, 20 pistols, 15 toes to barmetcon: 5×2:30 on, 1:30 off

Workout of the DayAMRAP in 12 minutes:12 deadlifts9 hang power cleans6 push jerks This is the last in the progression that we’ve been working on for the past three weeks; the previous two Saturdays included a rest interval, but you have no such luxury today. Be wise about your pace and weight selection. standard:95/65rx: 135/95sport: […]

SkillEMOM for 10 minutes:3 power snatches Keep your weight light enough that you’re able to catch without a press-out across all 30 reps. rx: singlessport: touch and go Workout of the DayAMRAP in 15 minutes:400 m run30 Russian twists w/ plate20 push ups Modify your push ups so that you can always finish them in […]

SkillEvery 5 minutes for 3 rounds:800 m run, row, or ski, or 2,000 m bike Pick a distance that lets you rest for about a minute at the end of each effort. Post all 3 times to SugarWOD. Workout of the DayAMRAP in 12 minutes:40 double unders20 kettlebell swings10 goblet lunges Pick a kettlebell that […]