03/06/17: Nutrition Challenge Begins TODAY!

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ANNOUNCEMENTS/UPCOMING EVENTS!

Paleo/Zone Nutrition Challenge:  Challenge starts TODAY!  Start tracking your food/following your Paleo or Zone diet, track your sleep, water intake, fish oil, WODs (and post to SugarWOD!), etc., and make sure a coach records your measurements!  Game on!

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WOD:

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Boot Camp:

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A.)  AMRAP 10: 

10 DB Snatches (5 Per Side, Alternating)

10 Burpees w/ DB's

10 Box Jumps (24/20")

B.)  In 15 Minutes, Complete:

150 Wallballs (20/14#)

90 Doubles

With Remaining Time:  AMRAP Pull Ups

Score = Pull Ups

WORKOUT NOTES:  Re-test of an old Open WOD and working on skills that will be coming up this year!

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  1 Snatch + Max OHS w/ 135/95, Rest 5, 3X

B.)  In 15 Minutes, Complete:

150 Wallballs (30/20#)

90 Doubles

With Remaining Time:  AMRAP MU's

Score = MU's

 

WORKOUT NOTES:  Part A:  Working on getting used to being under bar for extended period of time and testing your limits.  WOD:  Re-test of an old Open WOD and working on skills that will be coming up this year!

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  Back Squat:  Establish a 10-Rep Max, then 95% x 10, then 90% x 10

B.)  Single leg DB RDL:  12 Per Leg (3X)

C.)  Occlusion Training:  Blood Flow Restriction

Back Squat:  Whatever Weight You Can Use, 40 Unbroken/ 30/20/10, 30 Seconds Rest Between Sets

D1.)  Single Leg Glute Bridge:  15

D2.)  Banded Hamstring Curls:  15, 4X

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD