Monday, 27 July WOD

Come join us during the AM training time to say goodbye to Coach Stacy!!! She has been a dedicated member of our team for 3 years!!!

Warm-up: 10 minutes – Squat prep

Strength/Skill – Squat/E2MOM (Every two Minutes On the Minute)

E2MOM (10 Rounds) – heavy, but all sets should be unbroken.

(2 – 3 seconds rest at the top max) 

X 5 Back Squat 

Metcon: 

12 Minute AMRAP:                         

3 HSPU  (Scale as necessary)

6 C2B Pull Ups (Scale as necessary)

9 Air Squats

Friday, 24 July WOD

Warm up: 10 minutes

Strength: 20 Minute time cap

5 RNFT – 20 Minutes – Work to a heavy working set focusing on form – complete every round unbroken, except maybe for the 5th 

x10 Push Press 

Metcon: 14 minute time cap

10 rounds for time: 

10 wall balls

10 Kettle Bell Swings

Thursday, July 22 WOD

Warm up: 10 minutes

Thursday Workout: 20 minute time cap
Strength/Skill

5 RNFT – 20 Minutes – Work to a heavy working set focusing on form – complete every round unbroken, except maybe for the 5th 

x10 Power Cleans 

AMRAP 15 min:               

7 Front Squats @ 95#/65#                 

 (Clean the bar from the floor for the first front squat of each round)

7 Burpees over the bar            

(must jump over the bar to complete the burpee)

14 Sit-Ups                               

(use an ab-mat if available)

Tuesday, 21 July WOD

Warm-up 10 Minutes

Strength/Skill

5 RNFT – 20 Minutes – Work to a heavy working set focusing on form – complete every round unbroken, except maybe for the 5th 

x10 Deadlift

Metcon

10 Rounds for time:   (time cap at 20 Minutes)         

            5 Pull Ups

            10 Push Ups

            15 Air Squats

Monday, 20 July WOD

Warm Up – 10 Minutes

Strength/Skill – 20 Minutes

5 Sets for Quality of 10 Thrusters

Work to a heavy working set focusing on form Complete every round unbroken, except maybe for the 5th 

Metcon

7 Rounds for time:                

10 burpees

200 meter run

Fundamentals Class July 18

Fundamentals Class has been postponed to July 18!!!!

Latest updates as of July 10, 2020, 2150.

Shogun athletes!!! We plan on restarting our training sessions starting on July 18 with a fundamentals class. Please bring a mask to protect your health and those around you.

Getting Started at Shogun!
•The Shogun CrossFit Fundamentals Class (SCF FC) is approximately three hours long and takes place once a month.
•Attendance at the SCF FC is REQUIRED in order to join SCF workouts REGARDLESS OF PREVIOUS CROSSFIT EXPERIENCE; with one exception. If you are a certified CrossFit Level 1 Trainer (CFL1T), the FC is waived. CFL1T’s must coordinate their participation at daily WODs by messaging us on our Facebook page.
•The SCF FC takes place at building 114 on Kadena Airbase, behind Risner Gym.
•Class will begin promptly at 9:00am and will last approximately 3 hours. All participants must complete the ENTIRE FC in order to come to daily WODs.
•The SCF FC costs $30 (all proceeds go towards operational costs and fees associated with the affiliate). All classes after the SCF FC are completely FREE.
•Please show up to the SCF FC 15min early (0845) and report to the Risner Gym front desk to pay for the FC. Your receipt will be your ticket into the FC.
•Please wear comfortable workout clothing and bring plenty of water. Additional items to bring could include, but are not limited to; sunscreen, bug spray (we’re outside) and a positive attitude!

Friday, 10 April WOD

Warm-up: 1 mile run-keep track of your time

Day 2 of 30 for the 100 burpee challenge.

METCON: Reps for time of:

50-40-30-20-10 reps, for time of:

  • Dumbbell Snatch, pick load (you could use anything that has some weight to it. (ex. gallon of ice cream, large bag of candy or a small child)
  • Sit-up