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Tuesday 231017 E4 for 4


Every 4 minutes for 4 rounds, each for time:
40 Double Unders
20/15 Cal Row
8 Clean and Jerks (60/45kg)

Monday 231016 Front Squat 3RM

Matt, Professor Maria, and Eric power through some long rows during a recent 7am!

Front Squat
post loading to SugarWOD and new 3RM to the PR board!

Compare to: Jan 17 2022, Oct 19th 2021, Sept 1st 2021, Aug 25th 2020, Dec 11th 2019, Aug 21 2019, June 18 2019 (5×5), May 7 2019 (1RM), Dec 14 2018 (1RM), Sept 14 2018 (5,3,1)

Friday 231013 Sandbag Carry + Fun


4 rounds for quality:
3/3 Turkish Get Ups (AHAP)
25 Back Extensions (pulsing supermans)
2x30ft Sandbag Bear Hug Carry (AHAP)
Post sandbag loading and any scaling

Thursday 231012 EMOM 15

Another game night at The Hut this Friday at 5pm!

EMOM 15:
8 KB Swings (24/16kg)
8 Goblet Squats
Complete all rounds unbroken
Scale loading/volume so you have at least :25 seconds of rest each minute at the start
Post and scaling and a cue to remember

Wednesday 231011 25-20-15-10 For Time

Deb, Nico, and Eric hard at work during a recent 9am!

25-20-15-10 reps for time:
Handstand Push-up
400m Run
Post finish time and any scaling

Tuesday 231010 Push Press 5RM

A recent 4pm gets in big sets of floor presses!

Push Press
post all loading and new 5RM to the PR board!

Monday 231009 5 RFT Compare To

Peter and Eric work on the “inverted burpee” in a recent personal training session. Here is the inversion!

5 rounds for time:
21 Calorie Row
15 Box Jump Overs (24/20”)
9 Double DB Hang Snatch (40/30#)
Post finish time and any scaling
Compare to March 6 2023

Wednesday 231004 Three AMRAP 4s

Workout of the day:
12 Pull-ups
12 ACFT Pushups
-rest 2 minutes-
12 Burpee
12 Box Jumps (24/20”)
-rest 2 minutes-
12 Pull-ups
12 Burpee Box Jumps (24/20”)
Post total reps completed and any scaling

Teusday 231003 Pyramid Chipper For Time

Bike intervals on a Monday for Deb R!

For time complete:
800m run
40 Abmat sit-ups
20 Deadlifts (100/70kg)
40 Abmat sit-ups
20 Deadlifts
40 Abmat sit-ups
800m run
post finish time and any scaling

Monday 231002 For Max Meters

Make sure you look at your compare-to data from May 10th for this one! Check your notes, make a plan for exactly what you need to in each interval to set a PR. Then, execute the plan and get that new PR up on the board! No, it’s not going to be easy (just reference those notes form last time), but these are the days the community pushes each other to be better and put forth the effort that leads to changes in our work capacity. Now ROW!


Workout of the day:
10 minutes of RMU skill development
For max meters…
Row 3:00-2:30-2:00-1:30-1:00-0:30
-rest 2 minutes between intervals-
Post total meters rowed
Compare to May 10 2023

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