Wednesday 9th January 2019
‘Diane’ For Time: 21-15-9 Deadlift Handstand Push Ups * Spend time warming your deadlift up beyond WOD weight to a minimum of 5 reps Extra Gains #2 Push Jerk 3-3-3 Split Jerk 3-2-1
WOD
Featured Posts
Tuesday 8th January 2019
CrossFit Sana 1 Year Anniversary “Nasty Girls” For Time: 3 x 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 60/42.5kg
Monday 7th January 2019
Bench Press 5-5-5-5-5 Superset with: 10 x Bent Over Row Extra Gains #1 3 RFT: 10 Ball Slams 15/12kg 10 jumping lunges 10 Slam Ball twists twists 15/12kg (scale with feet on floor)
Saturday 5th January 2019
3 rounds, 1 min per station for max reps of: Wall Balls 20/14lb SDHP 35/25kg Box Jumps 24/20” Push Press 35/25kg Row Calories Rest
Friday 4th January 2019
Back Squat 2-2-2-1-1 Bring Sally Up Back Squat 60/40kg
Thursday 3rd January 2019
‘Helen’ 3 RFT: 400m Run 21 KB Swings 24/16kg 12 Pull Ups
Wednesday 2nd January 2019
Press 2-2-2-1-1 Push Press 2-2-2-1-1 Tabata Squat Jumps