WOD

Please reload

September 30, 2018

Public Holiday

Build to a 10 rep heavy Push Press

AMRAP in 12 min:

As far up the ascending ladder of:

2 Push Press 50/35kg

2 Toes to Bar

2 Box Jump Overs 24/20”

September 28, 2018

In Teams of 2 complete the following broken up any way you like.

10-1

Hang Power Snatch 42.5/30kg

Ring Dips (Upscale to Muscle Ups)

Push Ups

1 Rope Climb (per round – alternating between partners each round)

September 27, 2018

For Time:

25 Med Ball Squat Cleans 20/14lb

10 Burpees

50 Air Squats

10 Burpees

75 Kettlebell swings 24/26kg

10 Burpees

50 Air Squats

10 Burpees

25 Med Ball Squat Cleans

September 26, 2018

Overhead Squat

3-3-3

3 RFT:

400m Run

15 Overhead Squat 42.5kg/30kg

September 25, 2018

‘Mary’

AMRAP in 20 min:

5 Handstand Push Ups

10 Pistols

15 Pull Ups

September 24, 2018

Warm up to a heavy triple Hang Power Clean

‘DT’

5 RFT:

12 Deadlift 70/47.5kg

9 Hang Power Clean 70/47.5kg

6 Push Jerks 70/47.5kg

September 23, 2018

Bench Press

3-2-2-1-1-1

‘Annie’

50-40-30-20-10

Double Unders

Sit Ups

September 21, 2018

Warm up to a heavy Power Snatch + 2 Overhead Squats

In pairs, AMRAP of the ascending ladder in 10 min: (each partner will complete the reps on the ladder but will rest whilst the other person completes the whole round.

1 Power Snatch 60kg/42.5kg

1 Overhead Squat 60kg/42.5...

September 20, 2018

Weighted Pull Ups

2-2-2

‘Jackie’

For Time:

Row 1000m

50 Thrusters 20/15kg

30 Pull Ups

September 19, 2018

4 x each for time:

5 Burpees

10 DB Snatch 22.5/15kg

15 Box Jumps 24/20"

1 Rope Climb

Rest between each sprint effort

Please reload

Featured Posts
Recent Posts

December 8, 2019

December 5, 2019

December 1, 2019

November 28, 2019

Please reload

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