Blog Search

Higher Ground

By: 0

Spartan SGX

Strength/Skill

Dead Hang / Jump Rope

Dead Hang / Jump Rope Complex

10:00 EMOM

Odd: 30 Seconds Dead Hang

Even: 30 Seconds Max High Knee Single Unders

Spartan SGX WOD

Higher Ground (AMRAP – Rounds and Reps)

12:00 Cap:

1500m Row

Then…

AMRAP in time remaining:

5 Knees-to-Elbows

10 Jumping Lunges

20 Mountain Climbers

30 High Knee Single Unders
Mountain Climbers: 2-count

Power Output

By: 0

Spartan SGX

Strength/Skill

Pause Goblet Squat (3 x 8)

1-2 second pause at bottom of the squat

Explode out of the bottom
Aim for a heavier weight than last week

Spartan SGX WOD

Power Output (AMRAP – Rounds and Reps)

18:00 AMRAP:

10 Jump Squats

10 Plyo Pushups

10 Jumping Lunges

50m Lateral Ape Walks

250m Row

10 Dumbbell Renegade Rows (50#/35#)

10 Dumbbell Power Cleans (50#/35#)

10 Dumbbell Push Presses (50#/35#)

50m Lateral Ape Walks

250m Row

Dork

By: 0

Spartan SGX

Spartan SGX WOD

Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees

Scaling:

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here

Mountain Climb

By: 0

Spartan SGX

Strength/Skill

Bucket Carry (Weight)

EMOM 5:

5 Bucket Deadlifts

50m Bucket Carry
Perform with heavier weight compared to previous time

Spartan SGX WOD

Mountain Climb (Time)

For Time:

2 Rounds of…

50m Dumbbell Single-Arm Overhead Carry (50#/35#)

20 Mountain Climbers

50m Dumbbell Single-Arm Overhead Carry (50#/35#)

-1 Minute Rest-

Then…

2 Rounds of:

200m Run

10 Dumbbell Hang Clean and Jerks (50#/35#)

-1 Minute Rest-

Then…

2 Rounds of:

20 Mountain Climbers

20 Dumbbell Goblet Squats (50#/35#)

Hands Up

By: 0

Spartan SGX

Strength/Skill

Pause Goblet Squat

1-2 second pause at bottom of the squat

Explode out of the bottom

Spartan SGX WOD

Hands Up (Time)

3 Rounds for Time:

10 Single-Arm Kettlebell Snatches (53#/35#)

5 Burpees

10 Single-Arm Kettlebell Overhead Lunges (53#/35#)

5 Burpees

10 Single-Arm Kettlebell Snatches (53#/35#)

5 Burpees

10 Single-Arm Kettlebell Overhead Lunges (53#/35#)

5 Burpees