Friday, September 22nd, 2017 – Workout of the Day

If you have an iPhone or Android phone, please download the SugarWod APP and join CrossFit Shrewsbury. We will be posting the workouts there in the future, and there are lots of really cool features to help you track your workouts!

Strength: Push Press

Work up to a 1RM

WOD
Written by Coach Steve

13 Minute CAP
4 Rounds
200m Run
15 SDHP 135/95
10 Strict HSPU

P: 95/65, 5 Strict or 10 Kipping
F: Choice, Seated DB Press

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Thursday, September 21st, 2017 – Workout of the Day

If you have an iPhone or Android phone, please download the SugarWod APP and join CrossFit Shrewsbury. We will be posting the workouts there in the future, and there are lots of really cool features to help you track your workouts!

Strength: Hang Power Clean

Every 90s x 8 Sets
2 Hang Power Cleans

WOD

10 Minute Cap
21 – 14 – 7
Front Squat 175/120
Chest to Bar Pull-Ups

P: 145/100, Pull-Ups
F: Choice, Ring Rows

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Wednesday, September 20th, 2017 – Workout of the Day

If you have an iPhone or Android phone, please download the SugarWod APP and join CrossFit Shrewsbury. We will be posting the workouts there in the future, and there are lots of really cool features to help you track your workouts!

Strength

6 Sets
1 Snatch Balance
+ 2 Overhead Squats

Build AHAP but with perfect technique.

WOD

Regionals Event 6

For time:
30/25 Calorie Assault Bike
20 Burpees Box Jump Overs 30/24
10 Sandbag Cleans 150/100

P: 20/15 Cal, 15 BBJO 24/20, 10 Sandbag Cleans 100/70
F: 15/10 Cal, 12 BBJO Choice, 10 Sandbag Cleans Choice

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Tuesday, September 19th, 2017 – Workout of the Day

20 Minute AMRAP
50 Double Unders
200m Run
10 Toes to Bar
200m Run

P: 25 DUs, 5 TTB or 10 Knees Up
F: 75 Singles, 100m Run, 10 V-Ups

Accessory Work
4 Sets for Quality
20 Banded Tricep Extensions
1 Minute Wall Sit
150 ft Farmer Carry AHAP

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Monday, September 18th, 2017 – Workout of the Day

4 Rounds
3 Minute AMRAP
Max reps thrusters 95/65
*5 Bar Facing Burpees every drop of the bar

Rest 3 Minutes Between Rounds

Score = total reps of thrusters.

P: 75/55, 4 BFB
F: Choice, 3 Burpees

4 Sets
1 Minute Plank
1 Minute Rest

*Add weight to plank if possible

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Saturday, September 16th, 2017 – Workout of the Day

PARTNER WOD
YOU GO I GO

28 Minute AMRAP
2 Rope Climbs
4 Power Cleans 185/135
50M Sand Bag Carry 150/100

P = 1 Rope Climb, 135/95#, 100/70

F= 3 Rope Climb Progressions,
6 Power Cleans, Choice #
50M Carry, Choice #

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Friday, September 15th, 2017 – Workout of the Day

If you are an iPhone or Android user, please go download the SugarWod app! You can track your workouts and get the workouts sent to your phone!

“Sean Marino’s Wrath”
EMOM 30 Minutes
Minute 1: 15 Wall Ball 20/14
Minute 2: 15/12 AB Calories
Minute 3: 15 Row Calories

P = 12/10 AB and 12/12 Row

F= 10 Wall Ball, 6 Cal AB, 6 Cal Row

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