Catch up with the latest workouts and announcements for CrossFit Sage.
More events to be announced soon!
Pre-Order Winter Wear by November 20th!
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
3 - 3 - 3 - 3 - 3
Deadlift
Ascending Weight
WOD
Tabata Wall Balls 20/14
Tabata Hand Release Push Ups
Tabata Single/Double Unders
Tabata Knees to Elbow or Toes to Bar
Rest 1:00min between each movement.
More events to be announced soon!
Pre-Order Winter Wear by November 20th!
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 Static Holds for 12 minutes.
Hold for ME then rotate.
Hollow
Arch
L-Sit/Hang
Plank
WOD
AMRAP14
Sled Drag Sprint 100ft
KB Carry 100ft
Bear Crawl 100ft
More events to be announced soon!
Pre-Order Winter Wear by November 20th!
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
3 - 3 - 3 - 3 - 3
Overhead Squat
Ascending Weight
WOD
For time:
50 Med Ball Cleans 20/14
25 Push Jerks 135/95
50 Med Ball Cleans 20/14
Friday, November 15th - 2 Year Anniversary Party / Potluck - “Friendsgiving” - 5pm to 7pm
Pre-Order Winter Wear by November 20th!
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
Back Squat
6 x 2
Build to Heavy set of 2.
WOD
15 min AMRAP
10 Handstand Push Ups
15/12 Calories on the Rower
20 Pistols
Friday, November 15th - 2 Year Anniversary Party / Potluck - “Friendsgiving” - 5pm to 7pm
Pre-Order Winter Wear by November 20th!
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 2 min for 10 rounds (20min)
35 Double Unders
9 Power Snatch 95/65
Rest in remaining time.
Friday, November 15th - 2 Year Anniversary Party / Potluck - “Friendsgiving” - 5pm to 7pm
Pre-Order Winter Wear by November 20th!
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
Front Squat
6 x 2
Build to heavy double
WOD
12 min AMRAP
12 Deadlifts @ 70% of 1 Rep Max
12 Burpees Over the Bar
Friday, November 15th - 2 Year Anniversary Party / Potluck - “Friendsgiving” - 5pm to 7pm
Pre-Order Winter Wear by November 20th!
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
3 Position Power Clean Max
Floor + Knee + Hip
WOD
3 Rounds of:
30 db/kb Snatches (15ea arm)
30 Double Unders
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Pre-Order Winter Wear by November 20th!
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 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft / 14lb. ball to 9 ft
Time cap: 20 min.
Saturday, November 16th - 2 Year Anniversary Party / Potluck - “Friendsgiving”
Pre-Order Winter Wear by November 20th!
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 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps
Minute 2 – 100ft Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 100ft Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – Strict Toes to Bar or Hanging Leg Raises x 8 reps
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
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!
"Nancy"
5 Rounds for time of:
400m Run
15 Overhead Squats 95/65
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!
Tuesday
10-9-8-7-6-5-4-3-2-1
Pull Ups
Deadlifts (@55% of 1RM)
Box Jumps
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 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps
Station 2 – Landmine Press (left) x 8 reps
Station 3 – Reverse Snow Angels x 15 reps (slow & controlled)
Station 4 – 100-Farmer’s Carry with Heavy Kettlebells
WOD
Three sets for max reps of:
60 seconds of Kettebell Front Rack Box Step-Overs
60 seconds of Strict Handstand Push-Ups or Strict Press
60 seconds of V-Ups
60 seconds of Kettlebell Swings
Rest 60 seconds
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 20.4
For time:
•30 box jumps
•15 clean and jerks, 65 | 95 lb.
•30 box jumps
•15 clean and jerks, 85 | 135 lb.
•30 box jumps
•10 clean and jerks, 115 | 185 lb.
•30 single-leg squats
•10 clean and jerks, 145 | 225 lb.
•30 single-leg squats
•5 clean and jerks, 175 | 275 lb.
•30 single-leg squats
•5 clean and jerks, 205 | 315 lb.
♀ 20-in. box
♂ 24-in. box
Time cap: 20 minutes
Scorecard for full workout details and variations: https://games-assets.crossfit.com/e0fnd09fd.pdf
Thursday, October 31st - Halloween! Last class of the day is 4pm!
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
Build to a heavy single on squat snatch
WOD
“Snake Bite”
21-15-9
Squat snatch
Pull-ups
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!
10 min of work
Even: 10 dips
Odd: 10 v ups
AMRAP 4 x 3
10 power cleans
15 box jumps
25 double unders
Rest 2 minutes between each round.
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!
5 rounds of:
400m run
15 kettlebell swings
10 pull-ups
53/35
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
Thrusters
Find a heavy set of 3
WOD
“Child’s Play”
3 rounds of:
10 thrusters
20 deadlifts
50 double unders
95/65
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 Workout 20.3
For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk
Time cap: 9 min.
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
3 Rounds for time of:
400m Run
15 Deadlifts 155/105
12 Kettlebell Push Press 53/35
9 Pull Ups
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
10 minutes of Inversion Practice
- Z- Press
- Pike Push Ups
- Wall Walks
- Handstand Push Ups
- Handstand Walks
WOD
AMRAP12
1 Bear Complex 135/95
100ft Farmer's Carry 53/35
2 Bear Complex
100ft Farmer's Carry
...etc
Add a Bear Complex every round.
Bear Complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
