Wed Jan 29th

Strict Press
3x10 @ 60%

“The chocolate chicken”
Teams of 2
AMRAP 20
150 Double Unders
100 Ft DB lunge alt every 50 ft 35/25
50 Toes to bar

Tuesday Jan 27th

Backsquat 3x10 @ 65%

Rest :90 sec

“Technical Difficulties”

7 Rounds  

15/12 Cal Row 

10 Clean and Jerk 95/65

Monday Jan 26th

To view tomorrow’s workout, please download the
SugarWod app.

Join CR10 CrossFit

It’s free!

Friday Jan 24th

Snatch Balance 6x1

Snatch
Power or Squat
6x6 @60%
Every 3 Minutes

Thursday Jan 23rd

“Tea Rex”
AMRAP 8
200 Double Unders
AMRAP Toes to Bar
Rest 4
AMRAP 8
60 Cals
AMRAP Wall Balls  24/20

Wednesday Jan 22nd

Floor Press
3x12
55%
Rest 1:00

“Ice Cream Paint Job”
Amrap 20
5 strict Pull ups
10 Push-ups
15 Clean & Jerk 135/95

Tuesday Jan 21st

Back-squat
3x12
60%
Rest 1:00

“Dr Mario”
2 Sets
21-15-9
Deadlift 205/135
Box Jumps
Rest 4 Min b/t Sets

Monday Jan 20th

“Abbott and Costello”
Amrap 30
Teams of 2
30/24 Cals
15 Burpees

Alternate every 15/12 cals
Simultaneous Synchro Burpees

Friday Jan 16th

“Peanut Butter Falcon”
5 Rounds for TIme
50 Sit Ups
25 Wall Balls
10 Ring Dips

Thursday Jan 16th

Strict Press

3x15

Rest 1:00 b/t sets

“Ken Jennings final score”
5 rounds for max reps of:

1 minute of single arm devils press
1 minute of db goblet squat
1 minute of rowing for calories
Rest 1 minute

♀ 35lb. ♂ 50lb.

Wednesday Jan 15th

Deadlift 3x 15
50%
1:00 rest between sets

“No And Then”
50 backsquats 95/65
40 Bbjo
30 pull-ups
20 Back Rack lunges
10 Toes To Bar

Tuesday Jan 13th

“Rushmore”
AMRAP 10
20 Cals
60 Double Unders
2 Rope Climb
Rest 4

20 Cals
60 Double Unders
12 HSPU

Monday Jan 12

"The lighthouse badge"

Teams of 2
40 Push Press 95/65
40 Front Squat
40 Power Snatch
30 Push Press 115/85
30 Front Squat
30 Power Snatch
20 Push Press 135/95
20 Front Squat
20 Power Snatch
10 Push Press 155/105
10 Front Squat
10 Power Snatch

25 min Cap

Friday Jan 10th

Teams of 2

2 ROUNDS
Run 800m each
While partner 1 is running P2 will accumulate
Max calories on bike
Run 400m each
P2 accumulate max plank hold
Run 200m each
P2 accumulate max double Unders

Note:
There will be a shorter option for ladies that need to use locker room
Before it closes at 7:30 am

Thursday Jan 9th

Thruster
Build to Heavy set of 3

Chutes and Ladders
5 RFT
15 Pull Ups
15 Thrusters 95/65

Wednesday Jan 8th

“Battleship”
Teams of 2
AMRAP 25
50 Burpee Box Jump Over
50 Alt DB Snatch
50 DB box step ups
100 Double Unders

Tuesday Jan 7th

 Backsquat
3x15
Rest 1:00

“Risk”
Teams of 2
12 Rounds
Alternate Full Rounds
15/12 Cals
5 Squat Cleans 115/75

Monday Jan 6th

“JENGA”

2 sets
3 Rds
20 V-Ups or GHD
15 Push Ups
20 Toes To Bar
15 Push Ups

Rest 3 Minutes between Sets

Friday January 3

Snatch 15x5
5x3 on 1:00 @ 65%
5x3 on 1:00 @ 70%
5x3 on 1:00 @ 75%"

Thursday January 2nd

Front Squat
3x15
50%

“Chutes and Ladders”
For Time:
 100 Double-unders
 Then,
 5 Rounds:
 10 DB Clean and Jerk
 10 DB Lunges
 10 Handstand push-ups
 Then,
 100 Double-unders