#jigsawathome

[dalbeezy]

Holiday schedule

Holiday schedule Thanksgiving week, Wed 11/25 7:30am & 9am, Thursday 11/26 Closed, 11/27 7:30am & 9am

Workout 11/18/2020

A - ALT EMOM x 10

3 Heaving snatch Balance

:30 Sec handstand hold

B - 2 rounds for time (14 minute cap)

20 Right arm DB snatch (50#/35#)

20 Box jump (24”/20”)

20 Left arm DB Snatch

20 Toes 2 bar

[dalbeezy]

Spotted..

Patrick and Logan spotted our turkeys making their annual pilgrimage in our parking lot. Will you spot them this week too?

Workout 11/17/2020

A - 15 minutes to find 5 rep max thruster

B - AMRAP 8 min

10/8 calories

2 Thruster @ 5RM load

*Note load in comments

[dalbeezy]

Looks a little different..

We are still working on the optimal space and position for all of our equipment, come in to be surprised on what I moved/installed…

Workout 11/16/2020

A - Every :90 x 5

3 Pull-up (any style, prep for workout) + 3 complex (work up to workout load) Complex = Power clean + Hang power clean + Push jerk

B - AMRAP 12 minutes

Run 800 meters (buy in)

then

5 Pull-up

5 Complex

1 Complex = Power clean + Hang power clean + Push jerk

Barbell - 115#/85#, DB 50#/35#

*scale pull-up to band assisted or Bent over row

[dalbeezy]

Recipe of the week - Gluten free cornbread stuffing

Recipe of the week - Gluten Free Cornbread Stuffing

Workout 11/15/2020

A - ALT EMOM x 10

5/5 Single arm floor press + 8 V-up

15 Russian KB swing + 3 Goblet squat

B - AMRAP 7

10 floor Press

20 Double Under

Rest 3 minutes

AMRAP 7

10 Deadlift

20 Air Squat

*Whole rounds only, score each AMRAP total rounds is score (not reps)

*Floor Press/DL = 2 x Db 50#/35# or BB

[dalbeezy]

Material process

Working on a new project to help complete our gym and choosing materials that will last us a lifetime.

Workout 11/13/2020

A - Alt EMOM x 10

5 Overhead squat (esc load)

4/4 1.25 Lunge + 4 Box step up

B - For time

30 Box Step-up (50#/35#) (24”/20”)

30 Overhead Lunge

30 Alt DB Snatch

30 Overhead Lunge

30 Box Step-up

*Time cap 15 minutes

[dalbeezy]

Keeping track

How do you keep track of your rounds? Workouts? Nutrition? For your workouts download the SugarWOD app (free resource for our members) to note scores and see your progress over time. If you haven’t been using anything time to get started so we know where you are headed!

Workout 11/12/2020

A - ALT EMOM x 8

4/4 1-Arm push jerk + 4 broad jump

20 Seated leg lift

B - For time

Row/Ski 1k, Bike 1.5 miles

Then 5 rounds

15 Med ball Clean (20#/14#)

10/10 1 Arm-Push Jerk (50#/35#)

Then Row/ski 1k, Bike 1.5 miles

*Time cap 20 minutes

[dalbeezy]

ARMISTICE

Happy Veterans Day - 7:30am and 9am classes only today

Coach Sarah will be in for the 7:30am class today

What is Veterans Day? Wikipedia

Workout 11/11/2020

A - Every 2 minutes x 6

1 Clean Complex (esc load)

Complex = 1 Power clean + 2 Hang power clean + 1 Power clean

B - “ARMISTICE”

AMRAP 11 minutes

11 Power clean (135#/95#)

11 Burpee over Bar

19 Deadlift

18 Push-up

[dalbeezy]

Holiday Schedule 11/11

Holiday Schedule Wednesday 11/11 7:30am and 9am class only

https://en.wikipedia.org/wiki/Veterans_Day

Workout 11/10/2020

A - Back Squat 6 sets x 4 reps,10 minutes to warmup then level load. 1 Set every 2 minutes.

B - For total time

20/15 Calories

Rest 1 minute

30/25 Calories

*sprint! All out effort on both portions