Thursday, April 17, 2014

CrossFit Sugar Land

WOD

 

Next OnRamp Class will be Wed. April 9th from 7pm-9pm

 

 

FREE Beginners Class for New Clients will be at 8pm and Tues. April 8th at 8pm. and Sat. April 12th at 12am.

 

Register HERE for Free Classes and OnRamp courses.

 

Please contact: This e-mail address is being protected from spambots. You need JavaScript enabled to view it for more info



 



 


 


04-08-2014


Warm Up #1


MAX

 

Hang Clean

 

Hang Squat Clean

 

 


 

04-07-2014


Warm Up #1


Max

 

Back Squat

 

Front Squat

 

OHS

 

 



04-04-2014


Warm Up #1


Cardio

 

Jingle Jangles

 

WOD

 

10, 9, 8, 7, 6... 1

1, 2, 3, 4, 5... 10

 

Strict Pull Ups

Push Press (115/75)

 

 


04-03-2014


Warm Up #1


Strength

 

10-8-6-4-2-4-6-8-10

 

Back Squats

10's- (60% Max)

8's- (65%)

6's- (70%)

4's- (75%)

2- (80%)

 

WOD

 

10 Min AMRAP:

10- KB Swings (53/35)

12- Box Jumps (24"/20")

15- Mountain Climbers

 

 


04-02-2014


Warm Up #1


WOD

 

3 Min AMRAP:

Max Cal Row

30 sec- Rest

3 Min AMRAP:

5- Slam Balls (40/30)

5- Mini Wipers (Over SB)

30 sec- Rest

3 Min AMRAP:

5- Wall Balls (20/14)

3- Sprawl Balls

30 sec- Rest

3 Min AMRAP:

Max Rep Man Makers (35's/20's)

x 2

 

 



04-01-2014


Warm Up: 3 Rounds

25- JJ's

15- Air Squats

8- Strict Pull Ups

5- Burpees

 

Cardio

 

4 x 400m Run (3:00)

 

WOD

 

Buy In: 100- DU's/300- Singles

 

Body: 5 Rds

12- Deadlifts (225/155)

15- Box Jumps (24"/20")

 

Cash Out: 100- DU's/100- Tuck Jumps

 

 



03-31-2014


Warm Up #1


Skill Work

 

Burgener + 3 Pos. Snatch

 

WOD

 

20 Min AMRAP:

1- Shuttle Run

12- Power Snatch (95/65)

15- KB SDHP (53/35)

 

 


 

03-28-2014

 

WU: 3 Rds:

30- JJ's

20- Air Squats

15- Push Ups

5- Burpees

 

Cardio

 

Jingle Jangles

 

WOD

 

4 Rds: FT

 

7- Curtis P's (95/65)

15- Box Jumps (24"/20")

 

 


 

 

03-27-2014


Warm Up #1


WOD

 

4- 6 Min Rds:

Ring Dips

Box Jumps (24"/20")

Row (For Cal)

Body Rows

Box Jumps (24"/20")

Rest

 

1 Min/Station.  Score = Total Reps

 

 

 


 

03-26-2014


Warm Up:

 

3 Rds:

20- Jumping Jacks

15- Air Squats

10- H.R. Push Ups

 

Strength

 

4 x 10- OHS (55-60% Max)

 

WOD

 

3 TABATA Sets

B2B Goblet Squats (53/35)

KB Swings (53/35)

Wall Balls (20/14)

 


 


 


03-25-2014


Warm Up #1


WOD

 

800m- Run

 

5 Rds:

10- Ring Push Ups

20- In & Outs

 

800m- Run

 

For Time

 

Then..

 

50- Ab Mats

25- R GK2E

25- L GK2E

50- AB Mats

 

 

 


 


03-24-2014


Warm Up #1


WOD

 

3, 6, 9, 12, 9, 6, 3

 

Thrusters (95/65)

C2B Pull Ups

 

EMOM- 3 Burpees

 

For Time

 

 

 


 

 

03-21-2014


Warm Up #1


WOD

 

14 Min AMRAP:

 

100m- Run

15- Wall Balls (20/14)

10- Burpees

 

Then...

25- Push Ups

25- Wide Push Ups

25- Diamond Push Ups

25- H.R. Push Ups

 

-Or-

 

OPEN Gym

 

 

 


 

 

03-20-2014


Warm Up #1


Strength

 

4 x 10- Back Squats (55% Max)

 

WOD


10, 9, 8, 7, 6, 5, 4, 3, 2, 1

 

Curtis P's

 

Sets 10-8: (95/65)

Sets 7-5: (115/75)

Sets 5-4: (135/85)

Sets 3-2: (155/95)

Set 1: (185/105)

 

 

 


 

 

03-19-2014


Warm Up #1


Strength

 

5 x 8- Ring Dips

 

WOD

 

100- Ab Mats

50- Mountain Climbers

100- Russian Twist (35/26)

50- Mountain Climbers

100- Mini Wipers (Over KB's)

50- Mountain Climbers

100- Med Ball V-Ups (20/14)

50- Mountain Climbers

 

 

 



 

03-18-2014


Warm Up #1


WOD

 

5 Rds: FT

400m- Run

12- Pull Ups

15- SDHP (95/65)

 

 

 


 


04-17-2014


Warm Up #2


Strength

 

5 x 5- Deadlifts (85% Max)

 

WOD

1, 2, 3, 4, 5, 6, 7, 8, 9...

3, 6, 9, 12, 15, 18, 21, 24....

 

Power Clean (155/95)

Wall Balls (20/14)

 

 

 


 

 

03-14-2014


Warm Up #1


WOD

 

Open Gym

 

 

 


 

 

 

03-13-2014


Warm Up:

3 Rounds

30- Jumping Jacks

20- Lunges

10- Air Squats

 

WOD

 

1 Mile Run + Burpees:  For Time

 

Run 1 Mile for time.

Take mile time and add 3 mins for rest.  Then complete:

Sub 6:00 Mile: 50- Burpees

Sub 7:00 Mile: 60- Burpees

Sub 8:00 Mile: 70- Burpees

Sub 9:00 Mile: 80- Burpees

Sub 10:00 Mile: 90- Burpees

Sub 11:00 Mile: 100- Burpees

Sub 12:00 Mile: 110- Burpees

Sub 13:00 Mile: 120- Burpees

 

Time= Mile+Rest+Burpees

 

 

 


 


04-12-2014


Warm Up #1


Strength

 

20- Push Press (95/65)

15- Push Press (135/75)

10- Push Press (155/95)

5- Push Press (185/105)

 

WOD

 

50- 40- 30- 20- 10

 

Du's/Tuck Jumps (No Singles Sub)

Push Press (75/55)

 

 

 


 

 

04-11-2014

 

Warm #1


Strength/Skill

 

3 Rounds:

 

Max Pull Ups

4 x TGU's (2/arm) (Heavy)

 

WOD

 

5 Rds: FT

30- Slam Balls (40/30)

20- KB Lunges (53/35)

 

 

 


 

 

 

03-10-2014


Warm UP #1


WOD

 

5 Min AMRAP

10- Box Jumps (24"/20")

10- Wall Balls (20/14)

10- Dead Lifts (185/125)

5 Min Break

 

5 Min AMRAP

10- Box Jumps (24"/20")

10- Wall Balls (20/14)

10- Power Cleans (155/95)

5 Min Break

 

5 Min AMRAP

10- Box Jumps (24"/20")

10- Wall Balls (20/14)

10- T2B

 

 

 


 

 

03-07-2014


Warm UP #1


WOD

 

6- 3 Min Rds: For Reps

200m- Run

Rds 1-3- Max Burpees with remainder of 3 mins after run

Rds 4-6- Max Ab Mats with remainder of 3 mins after run

 

Or

 

OPEN GYM

 

 

 


 

 

03-06-2014


Warm Up #2 +  3 Position Squat Clean


Skill Work:

 

5 x 2- Dl to HC to HSC to PP

5 x 1- Squat Clean

 

WOD

 

1-1-1-1-1-1-1-1

Max Thruster*

 

* Find Max- Then continue with same weight for remaining 7 reps

 

 

 


 


03-05-2014


Warm Up #1


WOD

 

3 Rds: FT

 

800m- Run

25- Box Jumps (24"/20")

20- KB Swings (53/35)

 

 

 


 

 

03-04-2014


Warm Up #2


Strength

 

5 x 10- DL (75% MAX)

5 x 8- Strict Pull Ups

 

 

Team WOD

 

15 Min AMRAP

15- Snatch (95/65)

30- OHS (95/65)

 

Split reps between partners as needed.

 

 

 


 

03-03-2014


Warm Up #1


WOD

 

2 Mins- Row (Cal)

2 Mins-Wall Balls (20/14)

2 Mins- Row (Cal)

2 Mins- Tuck Jump Burpees

2 Mins- Row (Cal)

2 Mins- Slam Balls (40/30)

 

Men- If score is less then 200 reps, make up the remaining reps in Burpees

Women- If score is less then 175 reps, make up the remaining reps in Burpees

 

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Contact Info

  • CrossFit Sugar Land
  • 5750 New Territory Blvd.
  • Sugar Land, TX, USA
  • MAP
  • Tel: (832) 922-0348

 

CrossFit Information

  • All images and materials are the copyright of CrossFit Sugar Land.
  • Additional items are courtesy of CrossFit Inc.

 

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