WOD

Featured Posts

Friday 1st March 2019

Back Squat 5-4-3-1-1-1 Suggested percentages 5 @ 70% 4 @ 75% 3 @ 80% 1 @ 84% 1 @ 87% 1 @ 90% Between each set spend 1 min Handstand walking or Handstand practice

Wednesday 27th February 2019

2 Rounds For Time: Run 400m 10 Power Cleans 50/35kg 10 Chest to Bar Pull Ups Run 400m 10 Power Snatches 50/35kg 5 Bar Muscle Ups 5 Ring Muscle Ups

Monday 25th February 2019

Open WOD 19.1 AMRAP in 15 min: 19 Wall Balls 20/14lb 19 Cal Row Alternate WOD for people who have already completed 19.1 AMRAP in 4 min: 5 Push Ups 10 Deadlifts 100/70kg 20 Unbroken Double Unders Rest 1 min AMRAP in 4 min: 5 Burpees 10 Deadlifts 100/70kg 20 Unbroken Double Unders Rest 1 Min AMRAP in 4 min: 5 Burpee Box Jump Overs 24/20" 10 Deadlifts 100/70kg 20 Unbroken Double Unders Rest 1 Min

Saturday 23rd February 2019

7AM Class today due to CrossFit Kids Seminar Team WOD (5 people) 100m Farmer's Carry Alternating Dumbbell Snatch 22.5/15kg Ball Slams 15/12kg Burpee Box Jump Overs 24/20" Rest

Friday 22nd February 2019

Mobility/stretching and/or light movement for people completing 19.1 tonight OR For Time: 3x 5 Strict Pull Ups 10 Push Ups 15 Squats 15 weighted abmat sit ups 20/15kg 100m run 5:30pm - heats Open WOD 19.1

Wednesday 20th February 2019

9-6-3 Chest to bar pull ups Front Squat 42.5/30kg Directly into…. 9-6-3 Toes to bar Hang Squat Cleans 42.5/30kg Directly into…. 9-6-3 Bar facing burpees Thrusters 42.5/30kg Extra Gains #2 DB Bench Press 3 x 10 (moderate weight) DB Bent Over Row 3 x 10 (moderate weight)

Monday 18th February 2019

EMOM x 4 Every 1 min for 20 mins, alternating between: Minute 1. 5 Overhead Squats, 42.5/30 kg Minute 2. 12/10 Row Calories Minute 3. 10 Single DB Hang C & J 22.5/15 kg (5 per side) Minute 4. 10 Wall Balls, 20/14lbs Minute 5. 5 Box Jumps, 24/20” & 5 Kettlebell Swings, 24/16 kg Extra Gains #1 25 min recovery ride on Assault bike - every 5:00 complete 10 GHD sit ups

Saturday 16th February 2019

Bring a friend day Partner WOD (share the reps however you like - scaling options for all) ‘Bradshaw’ 10 RFT: 3 Handstand push ups 6 Deadlifts 100/70kg 12 Pull Ups 24 Double Unders

Friday 15th February 2019

Spend 10 minutes to build up to a heavy power clean For Time: 20 Power Cleans 60/42.5kg 20 Alternating Pistols 20 Hang Power Cleans 50/35kg 20 Alternating Pistols Extra Gains #3 High Hang Squat Snatch, Hang Squat Snatch, Squat Snatch 1-1-1-1-1

Thursday 14th February 2019

In 12 min: Buy In 800m Run Then AMRAP in time remaining: 30 Wall Balls 20/14lb 30 Toes to bar 30 Alternating DB Snatch 22.5/15kg 10 Bar Muscle Up

Wednesday 13th February 2019

Front Squat 2-2-2-1-1 Tabata mash up Jumping lunges V Ups Extra Gains #2 Ascending ladder for 7 min: 1 Ring MU, 3/2 Calorie Assault Bike 2 Ring MU, 6/4 Calorie Assalut Bike 3 Ring MU, 9/6 Calorie Assault Bike Continue to add a single ring MU and 3/2 calories per round until the 7:00 time cap is reached.

Monday 11th February 2019

‘Open WOD 13.2’ AMRAP in 10 min: 5 Shoulder to Overhead 52.5/35kg 10 Deadlifts 52.5/35kg 15 Box Jumps 24/20” Weighted pull ups 3-3-3

Saturday 9th February 2019

‘The Chief’ 5 x 3 min rounds with 1 min rest between rounds 3 Power Cleans 60/42.5kg 6 Push Ups 9 Air Squats

Friday 8th February 2019

Squat Snatch 2-2-2 For Time: 25 Bar Facing Burpees 25 Squat Snatches 42.5/30kg 25 Bar Facing Burpees ** Upscale to 50/35kg where 1RM Squat Snatch is >85/60kg Extra Gains #3 With a running clock at: 0:00 50/35 Calorie row 4:00 30/24 Calorie row 7:00 30/24 Calorie row 10:00 15/12 Calorie row 11:00 15/12 Calorie row 12:00 15/12 Calorie row

Thursday 7th February 2019

MU and HSPU work 1/2 Nate AMRAP in 10 min: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell swings 32/24kg

Recent Posts
Archive
Search By Tags
Follow Us

Find Us

20 Serpentine Rd

Hendra 4011

Email: info@crossfitsana.com

Tel: 0407 745 551

Contact Us

  • Facebook
  • Instagram

© 2017 by CrossFit Sana. Proudly created with Wix.com