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Summer Shred 2020

Over the last 6 weeks, GCF members participated in the 2nd Summer Shred Challenge. The contest started with before pictures, weight, measurements and “fitness tests/goals”. A weekly email was sent out to participants with ways to reach their “fitness tests/goals” and nutrition advice, tips and recipes…and each week presented a new challenge in nutrition. Participants …

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WOD 200918

Benchmark Friday! “Jackie” For time: Row 1,000m 50 Thrusters (45lbs) 30 Pull-ups *Same weight for men & women Then, 4rds – 30sec ON/15sec OFF – rotate through movements Sit-ups Spidermans Alt Leg V-ups “Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers    

WOD 200917

Get ready to vote for your Summer Shred winner! Details coming… 10min Stations – 2m rest between Station 1 15 Calorie Row 5, 10, 15 – Box Jump (24/20) Station 2 5, 10, 15 Calorie Bike 15 DL (225/155) *Start over after 15s “Progress is impossible without change, and those who cannot change their minds …

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WOD 200916

More links posted to the SugarWOD app for mobility work! OHSQ *Work up to mod/heavy single *Take 60% of that single for 4×3 (5sec lower/5sec pause in each rep) Then, AMRAP 7 2, 4, 6, 8, 10… Wall Ball (20/16) Burpee “The difference between a successful person and other is not a lack of strength, …

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WOD 200915

Every 90sec – 200ft Farmer Carry (53/35+) 15 Double Unders *Double Unders increase by 5 each round – go until you cannot complete that set of Double Unders in the 90sec. Then, 100 Rollouts NFT “If you cannot convince them, confuse them.” – Harry S. Truman  

WOD 200914

As we come to a close on our Summer Shred 2020 contest remember, it’s never too late to get started. Keep the ball rolling. Get back on track if you fell off. Grab a coach and ask for help. These 6 weeks have been a real game-changer for a lot of you! Who’s going to …

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WOD 200911

If you need to get your final measurements for Summer Shred – DON’T FORGET!!! “9/11 Tribute” WOD For time 2001m Run 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 C2B 11 PCL (175/115) 11 HSPU 11 KB Swings (70/53) 11 T2B 11 DL (170/115) 11 PJ (110/75) 2001m Row *Only one barbell, you must change …

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WOD 200910

Check your SugarWOD announcements for a fun & beneficial link you should take advantage of! EMOTM 15 1. 2 Rope Climbs 2. 16/12 Calorie Row 3. 10 Platform Burpees *Stay at one station for 5rds (5mins), then rotate to next station Then, Tabata 8rds – 20/10 Sit-ups “If you don’t live on the edge, you …

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WOD 200909

Only a few days left of Summer Shred! Stay on track, you’re almost there. And don’t forget your measurements/photos at the end of the week. EMOTM 10 1 SN (Build by feel) Then, 3×50/40 Calorie Bike Sprints “Never allow someone to be your priority while allowing yourself to be their option.” – Mark Twain

WOD 200908

5rds for total time: 20 UB Wall Ball (20/16) 40 Double Unders 3 Muscle-ups Rest 1m “Death is more universal than life; everyone dies but not everyone lives.” – A. Sachs

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