Shogun CrossFit

17/09/2024

Strict Press 10 minutes to establish a moderately heavy set of 5 strict press WOD 3 rounds 1000 m Row -Rest 3 minutes between sets-

Strict Press 10 minutes to establish a moderately heavy set of 5 strict press WOD 3 rounds 1000 m Row -Rest 3 minutes between sets-

16/09/2024

Power Sn**ch *Do a set every 90 seconds 5 Power Sn**ch @68-70% 1 RM Power Sn**ch 5 Power Sn**ch @68-70% 1 RM Power Sn**ch 4 Power Sn**ch @73-75% 1 RM Power Sn**ch 4 Power Sn**ch @73-75% 1 RM Power Sn**ch 3 Power Sn**ch @78-80% 1 RM Power Sn**ch 3 Power Sn**ch @78-80% 1 RM Power Sn**ch 2 Power Sn**ch @83-85% 1 RM Power Sn**ch…...

Power Sn**ch *Do a set every 90 seconds 5 Power Sn**ch @68-70% 1 RM Power Sn**ch 5 Power Sn**ch @68-70% 1 RM Power Sn**ch 4 Power Sn**ch @73-75% 1 RM Power Sn**ch 4 Power Sn**ch @73-75% 1 RM Power …

15/09/2024

Skill 10 minute EMOM 5/3 Strict Handstand Push-ups WOD 3 sets: AMRAP 3 Minutes 12 Deadlifts (155/105) 9 Hang Cleans (155/105) 6 Push Jerks (155/105) -rest 1 minute b/t sets-

Skill 10 minute EMOM 5/3 Strict Handstand Push-ups WOD 3 sets: AMRAP 3 Minutes 12 Deadlifts (155/105) 9 Hang Cleans (155/105) 6 Push Jerks (155/105) -rest 1 minute b/t sets-

13/09/2024

We have reached TCCOR 2, 0730 class is cancelled and Fundamentals will be rescheduled for September 21st at 0900. Thank you for your understanding!

13/09/2024

ANNOUNCEMENT: if TCCOR-2 is announced, the 0730 class and 0900 Fundamentals will be cancelled! Fundamentals will then be rescheduled to September 21st at 0900. Be safe, everyone!⛈️

10/09/2024

Fundamentals is this weekend! If you’re hoping to become a Sh**un member, be there on September 14 at 0900 ready to party 🥳 Also don’t forget: our free weightlifting seminar with Coach Natalie Burgener is on the 28th of this month! If you want to attend, you MUST be a Sh**un member 📣 So if you aren’t already, be at Fundamentals this Saturday!

06/09/2024

Bench Press *Do a set every 1 minute and 30 seconds. 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6.5/10 RPE 4 Bench Press @ 7/10 RPE 4 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8.5/10 RPE Partner WOD 5 Rounds 5 Bar Muscle Ups 10 Dumbbell Bench Press (2x50/35)...

Bench Press *Do a set every 1 minute and 30 seconds. 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6.5/10 RPE 4 Bench Press @ 7/10 RPE 4 Bench Press @ 7.5/10 RPE  3 Bench Press @ 8/10 RPE 3 Bench P…

05/09/2024

Deadlift 10 sets (Every 90 seconds) 1 Deadlift @ 70-75% of 1 RM Deadlift WOD For Time: 50/40 cal row 30 V-Ups 10 Squat Cleans (155/105) *Rest 3 min* 10 Squat Cleans (155/105) 30 V-Ups 50/40 cal Row

Deadlift 10 sets (Every 90 seconds) 1 Deadlift @ 70-75% of 1 RM Deadlift WOD For Time: 50/40 cal row 30 V-Ups 10 Squat Cleans (155/105) *Rest 3 min* 10 Squat Cleans (155/105) 30 V-Ups 50/40 cal Row

04/09/2024

Pull Up Complex 2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up 2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up 2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up *Rest as needed between sets. **Score is the Weighted pull up weight....

Pull Up Complex 2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up 2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up 2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Stri…

03/09/2024

Clean Complex 5 Sets (1 Set every 60 Seconds) 1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean *Focus on perfect technique. WOD 3-6-9-12-15-18-21 Kettlebell Swings (70/53) Box Jump Overs (30/24)

Clean Complex 5 Sets (1 Set every 60 Seconds) 1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean *Focus on perfect technique. WOD 3-6-9-12-15-18-21 Kettlebell Swings (70/53) Box Jump Overs (30/24)

02/09/2024

0900 Class Only Back Squats 10 Sets (1 Set every 30 Seconds) 1 Back Squat @70-75% of 1 RM Back Squat WOD 20 min AMRAP 200 m Run 45 Double Unders 15 Wall balls (20/14) -1 minute Rest-

0900 Class Only Back Squats 10 Sets (1 Set every 30 Seconds) 1 Back Squat @70-75% of 1 RM Back Squat WOD 20 min AMRAP 200 m Run 45 Double Unders 15 Wall balls (20/14) -1 minute Rest-

01/09/2024

0900 Class Only Partner Hero WOD “Big Sexy” 5 Rounds For Time 12 Deadlifts (275/175) 12 Burpees 10 Cleans (185/125) 10 Chest-to-Bar Pull-Ups 8 Thrusters (135/105) 8 Ring Muscle-Ups Split Reps Evenly

0900 Class Only Partner Hero WOD “Big Sexy” 5 Rounds For Time 12 Deadlifts (275/175) 12 Burpees 10 Cleans (185/125) 10 Chest-to-Bar Pull-Ups 8 Thrusters (135/105) 8 Ring Muscle-Ups Split Reps Evenl…

30/08/2024

0900 Partner WOD For Time 150 Wall Ball Shots 120 Chest-to-Bar Pull-ups 80 Burpees 60 Handstand Push-ups 40 Pistols 200 m Partner Run *Split reps equally between partners

0900 Partner WOD For Time 150 Wall Ball Shots 120 Chest-to-Bar Pull-ups 80 Burpees 60 Handstand Push-ups 40 Pistols 200 m Partner Run *Split reps equally between partners

30/08/2024

Labor Day holiday schedule 😎 Have a safe weekend!

29/08/2024

Sn**ch 10 Minutes (every minute on the minute) Min 1: 1 Sn**ch @65% 1RM Sn**ch Min 2: 1 Sn**ch Min 3: 1 Sn**ch Min 4: 1 Sn**ch Min 5: 1 Sn**ch Min 6: 1 Sn**ch Min 7: 1 Sn**ch Min 8: 1 Sn**ch Min 9: 1 Sn**ch Min 10: 1 Sn**ch *Start around 65% and build to a heavy single for the day. WOD 20 minute AMRAP 400m Run 5 Wall Walks 20 Single DB Box Step Ups (50/35)(24”/20”)

Sn**ch 10 Minutes (every minute on the minute) Min 1: 1 Sn**ch @65% 1RM Sn**ch   Min 2: 1 Sn**ch  Min 3: 1 Sn**ch  Min 4: 1 Sn**ch  Min 5: 1 Sn**ch  Min 6: 1 Sn**ch&nb…

28/08/2024

0530 & 1730 Class only on Thursdays Rack Delivery 1 set of 10 reps with just the bar Tall Muscle Cleans 1 set of 10 reps with just the bar Tall Clean & Tall Jerk 5 sets of 5 reps at @ 4 RPE Clean & Jerk 15 minutes to build to a heavy single Clean & Jerk

0530 & 1730 Class only on Thursdays Rack Delivery 1 set of 10 reps with just the bar Tall Muscle Cleans 1 set of 10 reps with just the bar Tall Clean & Tall Jerk 5 sets of 5 reps at @ 4 RPE…

27/08/2024

Back Squat 10 Minutes (Every minute on the minute) Min 1: 1 Back Squat @ 60-65% 1RM Back Squat Min 2: 1 Back Squat Min 3: 1 Back Squat Min 4: 1 Back Squat Min 5: 1 Back Squat Min 6: 1 Back Squat Min 7: 1 Back Squat Min 8: 1 Back Squat Min 9: 1 Back Squat Min 10: 1 Back Squat…...

Back Squat 10 Minutes (Every minute on the minute) Min 1: 1 Back Squat @ 60-65% 1RM Back Squat Min 2: 1 Back Squat Min 3: 1 Back Squat Min 4: 1 Back Squat  Min 5: 1 Back Squat  Min 6: 1 B…

26/08/2024

Deadlift 10 Minutes EMOM Min 1: 1 Deadlift @60-65% 1RM Deadlift Min 2: 1 Deadlift Min 3: 1 Deadlift Min 4: 1 Deadlift Min 5: 1 Deadlift Min 6: 1 Deadlift Min 7: 1 Deadlift Min 8: 1 Deadlift Min 9: 1 Deadlift Min 10: 1 Deadlift *Start around 60-65% and build to a heavy single for the day WOD 5 rounds: 15/12 Calorie Row 12 Deadlifts (185/125) 9 Box Jump Overs (24/20)

Deadlift 10 Minutes EMOM Min 1: 1 Deadlift @60-65% 1RM Deadlift Min 2: 1 Deadlift Min 3: 1 Deadlift  Min 4: 1 Deadlift Min 5: 1 Deadlift Min 6: 1 Deadlift Min 7: 1 Deadlift Min 8: 1 Deadlift M…

25/08/2024

Strict Press 10 Minute EMOM Min 1: 1 Strict Press @60-65% 1 RM Strict Press Min 2: 1 Strict Press Min 3: 1 Strict Press Min 4: 1 Strict Press Min 5: 1 Strict Press Min 6: 1 Strict Press Min 7: 1 Strict Press Min 8: 1 Strict Press Min 9: 1 Strict Press Min 10: 1 Strict Press…...

Strict Press 10 Minute EMOM Min 1: 1 Strict Press @60-65% 1 RM Strict Press Min 2: 1 Strict Press Min 3: 1 Strict Press Min 4: 1 Strict Press Min 5: 1 Strict Press Min 6: 1 Strict Press Min 7: 1 St…

23/08/2024

0900 Partner WOD 2000 m Row -into- 10 rounds 10 Front Squats (185/125) 15 Toes to Bar 20 Push-Ups -into- 2000 m Row *split row and reps as needed between partners

0900 Partner WOD 2000 m Row -into- 10 rounds 10 Front Squats (185/125) 15 Toes to Bar 20 Push-Ups -into- 2000 m Row *split row and reps as needed between partners

22/08/2024

Mark your calendars: Sh**un is hosting a FREE weightlifting clinic taught by Olympian and USAW/CF-L1 Coach Natalie Burgener! This class will focus on improving your form and technique for the Clean & Jerk. If you’re looking to tighten the screws on this lift, this clinic is for you! Only Sh**un members are able to attend, so if you are hoping to do this class please take our next Fundamentals course on September 14! The weightlifting clinic will be on September 28 from 0900-1030. We can’t wait to see you there!

22/08/2024

Sn**ch Complex *Do a set every 2 minutes. 2 Sn**ch Pull + 1 Power Sn**ch + 1 Sn**ch 1 @ 65-68% 1 RM Power Sn**ch 1 @ 68-70% 1 RM Power Sn**ch 1 @ 70-73% 1 RM Power Sn**ch 1 @ 73-75% 1 RM Power Sn**ch 1 @ 75-75+% 1 RM Power Sn**ch *All touch n go. WOD For Time: 5-5-4-4-3-3-2-2-1-1 Power Sn**ch (135/95) 10-9-8-7-6-5-4-3-2-1 Burpee Box Get Overs (30"/24")

Sn**ch Complex *Do a set every 2 minutes. 2 Sn**ch Pull + 1 Power Sn**ch + 1 Sn**ch  1 @ 65-68% 1 RM Power Sn**ch 1 @ 68-70% 1 RM Power Sn**ch 1 @ 70-73% 1 RM Power Sn**ch 1 @ 73-75% 1 RM Powe…

21/08/2024

We are thrilled to announce that we have 3 athletes going to the Japan Championship to represent Sh**un CrossFit this year! The competition will be held in Tokyo in November to find the Fittest in Japan. We are so excited to see how our Sh**un athletes do. Congrats to Laura, Molly, and Nova! 🎉💪🏼

21/08/2024

Deadlift 5 sets: 5 reps – @ 75% 1 RM Deadlift *Rest 2:00-2:30 b/t sets Clean & Jerk Complex *Do a set every 2 minutes. 1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk 1 @ 62-65% 1 RM Power Clean and Jerk 1 @ 65-70% 1 RM Power Clean and Jerk 1 @ 70-73% 1 RM Power Clean and Jerk 1@ 73-75% 1 RM Power Clean and Jerk 1 @ 75-75+% 1 RM Power Clean and Jerk *Rest as needed between sets

Deadlift 5 sets: 5 reps – @ 75% 1 RM Deadlift *Rest 2:00-2:30 b/t sets Clean & Jerk Complex *Do a set every 2 minutes. 1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk  1 @ 62-65…

20/08/2024

Back Squats 10 Minutes (Every minute on the minute) Min 1: 1 Back Squat @ 60-65% 1RM Back Squat Min 2: 1 Back Squat @ 65-70% 1RM Back Squat Min 3: 1 Back Squat @ 70-75% 1RM Back Squat Min 4: 1 Back Squat @ 75-80% 1RM Back Squat Min 5: 1 Back Squat @ 80-83% 1RM Back Squat Min 6: 1 Back Squat @ 83-85% 1RM Back Squat…...

Back Squats 10 Minutes (Every minute on the minute) Min 1: 1 Back Squat @ 60-65% 1RM Back Squat Min 2: 1 Back Squat @ 65-70% 1RM Back Squat Min 3: 1 Back Squat @ 70-75% 1RM Back Squat Min 4: 1 Back…

19/08/2024

Skill Work Every 90 seconds for 5 sets 3-5 Strict Chest-to-bar pull-ups WOD Rx WOD (25 minute time cap) 100 Double Unders -straight into- 6-4-2 Burpee Bar Muscleups DB Thrusters (2x50/35) -straight into- 100ft Double Dumbbell Front Rack Walking Lunge (2x50/35) -straight into- 15-12-9 Burpee Pull Up Hang DB Clean and Jerk (2x50/35) -straight into- 100 Double Unders Scaled 150 Single Unders…...

Skill Work Every 90 seconds for 5 sets 3-5 Strict Chest-to-bar pull-ups WOD Rx WOD (25 minute time cap) 100 Double Unders -straight into- 6-4-2 Burpee Bar Muscleups DB Thrusters (2×50/35) -str…

18/08/2024

Strict Press 5 sets: 5 reps @ 75% 1 RM Strict Press “Nancy” 5 Rounds For Time 400m Run 15 Overhead Squats (95/65)

Strict Press 5 sets: 5 reps @ 75% 1 RM Strict Press “Nancy” 5 Rounds For Time 400m Run 15 Overhead Squats (95/65)

16/08/2024

0900 Ed’s Going Away WOD With a partner… 30 minute AMRAP 10 Handstand Push-ups 20 Toes-to-bar 30 Back Squats (135/95) 40 Box Jump Overs (24/20) 400 m Partner Run *split reps between partners

0900 Ed’s Going Away WOD With a partner… 30 minute AMRAP 10 Handstand Push-ups 20 Toes-to-bar 30 Back Squats (135/95) 40 Box Jump Overs (24/20) 400 m Partner Run *split reps between partners

15/08/2024

Bench Press 5 sets: 5 reps – @ 72% 1 RM Bench Press *Rest 2:00-2:30 b/t sets WOD 15 min AMRAP 5-10-15-20 etc… Shoulder to Overhead (135/95) 250/200m row in between each set

Bench Press 5 sets: 5 reps – @ 72% 1 RM Bench Press *Rest 2:00-2:30 b/t sets WOD 15 min AMRAP 5-10-15-20 etc… Shoulder to Overhead (135/95) 250/200m row in between each set

14/08/2024

Muscle-up Low Ring work 15 EMOM alternating movements 10 ring face pulls 7 ring dips 5 ring muscle-up transitions OR 10 inverted rows 7 box dips 5 banded pull-ups Sn**ch Complex *Do a set every 2 minutes. 1 Sn**ch Deadlift + 1 Sn**ch Pull + 1 Power Sn**ch + 1 Pause Sn**ch 1 @ 60-65% of 1 RM Power Sn**ch…...

Muscle-up Low Ring work 15 EMOM alternating movements 10 ring face pulls 7 ring dips 5 ring muscle-up transitions OR 10 inverted rows 7 box dips 5 banded pull-ups  Sn**ch Complex *Do a set eve…