Catch up with the latest workouts and announcements for CrossFit Sage.
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400M Row
Station 2 – 20 Dips
Station 3 – 60 Double Unders
Station 4 – 15 Strict Toes 2 Bar
Station 5 – 10 Renegade Rows (Top of Plank with a Row on each arm is one rep.)
We are looking for 1:30 secs of work and 30 secs of rest. Scale reps accordingly.
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Minute 1: Rope Climb/Sled Drag Over Rig
Minute 2: 2 Burpees
Minute 3: Rope Climb/Sled Drag Over Rig
Minute 4: 4 Burpees
Minute 5: Rope Climb/Sled Drag Over Rig
Minute 6: 6 Burpees
Minute 7: Rope Climb/Sled Drag Over Rig
Minute 8: 8 Burpees
etc... till unable to complete the work.
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Strength
Deadlift
5 - 5 - 5 - 5 - 5
WOD
21-15-9
KBS
Single KB Thruster
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Strength
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Barbell Lunge x 10 reps
Station 2 – Right Leg Barbell Lunge x 10 reps
Station 3 – Barbell Roll-Outs x 8 reps
Station 4 – Reverse Snow Angels x 15 reps
WOD
For time:
500 Meter Row
50 Wall Ball Shots
500 Meter Row
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
“Isabel”
30 Snatches for Time
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
GOAT work for 10 min
Possibly Jump Rope, Pull-ups, Gymnastics, light Olympic lifts, etc.
Partner WOD
150 Burpees for time
(Split reps however you’d like, doesn’t have to be even split)
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
EMOM 10
2 Back Squats (Heavy)
WOD
30-20-10
Ring Push-ups
KB Swings
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
WOD
6 rounds of
4 Power Cleans (Heavy)
8 Hand Stand Push Ups
12 Toes to Bar
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Strength
5x5 Chin Ups
*weighted if experienced
WOD
AMRAP 15
400m Row
10 Front Squats 135/95
15 Weighted Sit-ups
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations - Free Shirt if you Donate $10!
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Strength
Back Squat
5 x 5 Ascending Weight
WOD
Buy In: 500m Row
50 KBS
40 Box Jumps
30 Toes 2 Bar
Buy Out: 500m Row
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations - Free Shirt if you Donate $10!
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
10 Minutes for Quality
Push Up Plank Hold on Rings/Plank Hold
3-5 Controlled Breaths
1 Arm Overhead Hold
3-5 Controlled Breaths each arm
8 Romanian Deadlift
For Quality
30 Turkish Gets Ups
Try to get as heavy as possible with proper form.
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations - Free Shirt if you Donate $10!
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
WOD
4 Rounds for time:
200m Farmer's Carry
20 Hand Release Push Ups
20 Ring Rows
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations - Free Shirt if you Donate $10!
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
WOD
3 Rounds
AMRAP5
200m Run
10 Thruster
40 Double Unders
Rest 1:30 Between Rounds
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations - Free Shirt if you Donate $10!
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Strength/Gymnastics
3 Rounds
40 Seconds Work / 20 Seconds Rest
-Active Hang
-L-Sit
-Hollow Hold
-Arch Hold
WOD
EMOM 10
Snatch Grip Deadlift
Power Snatch
Overhead Squat
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations - Free Shirt if you Donate $10!
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
WOD
AMRAP 15
3 Bear Complex Reps 135/95
(Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press)
200M Run
The weight should be manageable to attempt to do all three reps of the complex unbroken, or with a touch and go between reps.
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations - Free Shirt if you Donate $10!
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
It’s been a hard week so let’s take some time stretching it all out!
ROMWOD
then…
WOD
22-16-10
Calories
kB/dB Snatch
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations - Free Shirt if you Donate $10!
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Strength
Pause Front Squat
7x3
Use same weight for every set.
Rest 1 min after each.
WOD
10 Min 3 Up Ladder
Wall Balls
Burpees
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations - Free Shirt if you Donate $10!
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Midline Work
30 bird dogs
30 leg raises
30 around the worlds
For time:
50 double unders
15 power cleans 155/105
50 double unders
12 power cleans 155/105
50 double unders
9 power cleans 155/105
Scale as needed, power cleans should feel heavy!
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations - Free Shirt if you Donate $10!
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
AMRAP 16
Buy In: 800M Run
Then…
Max Rounds/Reps of Cindy
5 Pull-ups
10 Push-ups
15 Squats
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.
Write your scores on the board!
Strength
Overhead Barbell Hold w/ challenging weight
4 x 1 min.
Rest 2 - 3 minutes between each set.
WOD
3 Rounds
30 Wallballs
30 Push Ups
30 V-Ups
