Catch up with the latest workouts and announcements for CrossFit Sage.
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
Skill
Muscle Up Transition
AMANDA
9 - 7 - 5
Muscle Ups
Snatches (135/95)
Scaling the movement of Muscle Ups, we will do a 1 to 1 of Pull Ups and Dips.
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
Skill
Press to Inversion
WOD
5 Rounds for time of:
1 minute Handstand Hold
21 Toes to Bar
Scaling - We can do Overhead Holds with a barbell, dumbbells, or kettlebells. Objective is to keep a tight midline throughout the hold of the movement. Toes to Bar will challenge our grip and shoulder endurance with added abdominal work.
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
WOD
Every 10 minutes for 30 minutes.
1000m Row
15 Burpees
30 Kettlebell Swings
Earn your rest!
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
Strength
Find a Heavy Single Deadlift
WOD
AMRAP 15
12-9-6
Deadlift
Hang power clean
Push jerk
*in between each round, 50 double unders
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
WOD
30 Toes to Bar
400m Run
30 Goblet Squats
400m Run
30 Toes to Bar
400m Run
30 Goblet Squats
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
Corework
12 minutes for quality.
20 V Ups
20 Oblique Crunches
20 Sit-ups
20 Russian Twists
WOD
“Elizabeth”
21-15-9
Power Cleans
Dips
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
WOD
5 rounds:
1 min Wall Balls
1 min Kettlebell Swings
1 min Calories
1 min Rest
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
Strength
Build to a heavy Front Squat single.
WOD
3 Rounds for time:
10 Pull Ups
10 Front Squats
10 Burpees
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
Strength/Technique
Tire Flips
20 Reps - Scale 10x each partner.
AMRAP 12
15 deadlifts
15 box jumps
50 double unders
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
Strength
Chin Up and Dip
Superset
4x8 for Quality
WOD
4 rounds:
20 calories
20 plate g2o
20 weighted lunges
Time cap: 20 min
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
Strength
EMOM 12
2 heavy power cleans
WOD
3 rounds of:
20 sumo deadlift high pull 75/55
10 burpees over the bar
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
Write your scores on the board!
Skill/Corework
Tabata Hollow/Arch
WOD
200m run
20 pull-ups
20 push-ups
400m run
15 pull-ups
15 push-ups
800m run
10 pull-ups
10 push-ups
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Strength
EMOM8
2 Heavy Squats
WOD
AMRAP10
10 dB/KB clusters
10 V Ups
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
WOD
4 Rounds
5 minutes intervals of.
10 Pull Ups
15 Toes to Bar
20 Push Ups
25 Wall Balls
Rest the remaining time.
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Strength/Skill
Snatch up to a 3RM in 15 minutes.
WOD
3 Rounds for time:
400m Run
15 Hang Power Snatch
9 Lateral Bar Burpees
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Corework:
Accumulate a minute at each station.
Plank
Left Side Plank
Right Side Plank
L-Sit/Hang
WOD
Death by Thruster (115/75)
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Strength
Tempo Strict Press 3 sec down
5 x 5
WOD
For time:
1000 Meter Row
30 Alternating Single-Arm KB Snatches
50ft Left Arm Overhead KB Walking Lunges
50ft Right Arm Overhead KB Walking Lunges
Monday Jan.14 - Clean Eating Challenge for 30 Days Starts
Wednesday Feb.13 - Clean Eating Challenge for 30 Days Ends
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Strength
Romanian Deadlift
4 x 8
WOD
Run 800m
50 KBS
25 Dips
Saturday Jan.12 - Clean Eating Challenge for 30 Days
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
WOD
AMRAP16
5 Snatch (95/65)
10 Bar Over Burpees
15 Toes to Bar
20 Walking Lunge (Bodyweight)
Saturday Jan.12 - Clean Eating Challenge for 30 Days
We have punch cards ripe for the picking • 10 classes for $100 • NO CONTRACT!
Write your scores on the board!
Skill
Handstand Pushups
Strength
5 sets of max Handstand Pushups or Z-Press
WOD
20 Power Clean and Jerks for time.
*Load - moderate to heavy. Make it a challenge.
