Catch up with the latest workouts and announcements for CrossFit Sage.
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
WOD
5 Rounds
500m/400m Row
15 Bench Press 135/95
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Back Squat
2 - 2 - 2 - 2 - 2
WOD
5 Rounds for time of:
15 Wallballs 20/14
15 Power Cleans
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Workout 20.2
Complete as many rounds as possible in 20 minutes of:
4 Dumbbell Thrusters
6 Toes-to-bars
24 Double-unders
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Accumulate 1 minute in each position.
One Leg Hold on Left and Right Side
Bottom of an Active Squat
Kossack Hold Left and Right Side
10 minutes for Quality
One Arm Front Rack Lunges for 50ft
Every Step opposite of the front rack, do an Overhead Press
-Switch Arms every 50ft.
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength Complex
6 Sets of Power Clean + Front Squat
WOD
75/50 Calories Rowing
50 Dumbbell/Kettlebell Box Step Overs
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength
Every 90 secs for 12 minutes.
3 Muscle Snatches
WOD
3 Rounds for time of:
10 Power Snatches
200m Run
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
3 Rounds for Quality of:
10 Hanging Med-ball Hamstring Curl
100ft Double KB Front Rack Carry
10 Barbell Good Mornings
60 second Plank Hold
AMRAP12
12 Russian Kettlebell Swings
12 Alternating Lunges w/ Goblet Hold
12 V-Ups
Thursday, October 10th - 2020 CrossFit Open Begins
Friday, October 11th - Ladies Night @ 5PM
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
CrossFit Open 20.1
10 Rounds for time of:
8 Ground to Overheads 95/65
10 Bar-facing Burpees
Thursday, October 10th - 2020 CrossFit Open Begins
Friday, October 11th - Ladies Night @ 5PM
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
WOD
4 rounds for time:
500m row
15 hand release pushups
15 weighted sit-ups
15 plate overhead lunges
Thursday, October 10th - 2020 CrossFit Open Begins
Friday, October 11th - Ladies Night @ 5PM
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
WOD
Death by Back Squat @ 60% of 1RM
Each minute do 1 additional rep of back squat
Thursday, October 10th - 2020 CrossFit Open Begins
Friday, October 11th - Ladies Night @ 5PM
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Gymnastics
Tabata
L sit and plank (4 rounds of each)
WOD
12 min AMRAP
50 Double Unders
10 Burpee Pull-ups
Thursday, October 10th - 2020 CrossFit Open Begins
Friday, October 11th - Ladies Night @ 5PM
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength
Press/jerk complex
3 push press + 2 push jerk + 1 split jerk
10-15 min to establish a heavy set
WOD
For time:
800m run
8 squat cleans 155/105
600m run
6 squat cleans 155/105
400m run
4 squat cleans 155/105
200m run
2 squat cleans 155/105
Thursday, October 10th - 2020 CrossFit Open Begins
Friday, October 11th - Ladies Night @ 5PM
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
WOD
6 Intervals, each for time of:
10 Burpees, Bar-over
10 Push Press 95/65
10 Front Squats 95/65
Rest 3 minutes between each interval.
Score is last round’s time.
Thursday, October 10th - 2020 CrossFit Open Begins
Friday, October 11th - Ladies Night @ 5PM
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Skill Work
Double Unders
WOD
4 Rounds, 1 Minute of Work at Each Station.
Calorie Row
Abmat Sit Ups
Push Ups
Jump Rope
Rest
Thursday, October 10th - 2020 CrossFit Open Begins
Friday, October 11th - Ladies Night @ 5PM
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Skill Work
Bar Muscle Up Transition
-Hips to Bar
- Dip
Jackie
1000m Row
50 Thrusters 45/35
30 Pull Ups
Thursday, October 10th - 2020 CrossFit Open Begins
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Clean and Jerk Complex
Clean Pull + Power Clean + Hang Clean + Power Jerk
WOD
4 Rounds
15 Wall Balls
200m Run
100ft Farmer's Carry
Thursday, October 10th - 2020 CrossFit Open Begins
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 2nd - Concept 2 Rower Seminar
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
WOD
5 Rounds for time:
12 Toes to Bar
15/12 Calories
12 American Kettlebell Swings
Thursday, October 10th - 2020 CrossFit Open Begins
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Strength
5 sets of:
Clean + 2 Front Squats + Jerk
WOD
AMRAP 12
200M Run
10 Push-ups
10 Pull-ups
Thursday, October 10th - 2020 CrossFit Open Begins
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
Every 2min for 8 rounds:
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead
135/95
Goal should be unbroken sets!
Thursday, October 10th - 2020 CrossFit Open Begins
Saturday, October 19th - Barbell for Boobs Charity Event @ 9AM
Saturday, October 19th - Halloween Party @ 6PM
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Record and post videos for our weekly challenge!
Write your scores on the board and update into SugarWOD! We are working to add improvements in the gym, and welcome feedback from any and all of you!
WOD
For time:
30 wall balls
15 burpee box overs
30 wall balls
15 burpee box overs
30 wall balls
15 burpee box overs
