W.O.D.

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

Read More

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    

Read More

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

Read More

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,

Read More

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  

Read More

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

Read More

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

Read More

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

Read More

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

Read More

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

Read More
Scroll to Top