WOD

Please reload

October 31, 2018

Spend 15 min to find Heavy Squat Clean

3 Rounds For Time:

20 Squat Cleans 50/35kg

800m Run

October 30, 2018

AMRAP in 4 min:

Buy in of 50 Double Unders

Then AMRAP in time remaining:

12 Wall Balls 20/14lb

6 Chest to Bar Pull Ups

AMRAP in 4 min:

Buy in of 50 Double Unders

Then AMRAP in time remaining:

12 Wall Balls 20/14lb

6 Toes to Bar

AMRAP in 4 min:

Buy in of 50 Double Unders

Then AMRAP...

October 29, 2018

Deadlift

1-1-1-1-1-1-1

Sally Up/Down Plank

October 28, 2018

Power Snatch + 2 OHS

1-1-1

For Time:

50/35 Cal Row

35 Lateral burpees over the bar

50 Overhead Squats

October 26, 2018

In Teams of 4, share the reps to complete

3 rounds of:

1km row

60 push ups

40 shoulder to overhead 50/35kg

October 25, 2018

In House Comp Day - AM vs PM

Daily Workout is for quality - not time, save your energy for the comp tonight!

4 rounds (not for time)

400m Run

200m Farmer’s Carry 24/16kg KB

Rest between rounds

October 24, 2018

3 rounds for max reps:

Power Clean 50/35kg 30 sec, Rest 30 sec

Power Clean 50/35kg 25 sec, Rest 35 sec

Power Clean 50/35kg 20 sec, Rest 40 sec

Power Clean 50/35kg 15 sec, Rest 45 sec

Power Clean 50/35kg 10 sec, Rest 50 sec

October 23, 2018

Press

3-3-3-3

Complete 200m row sprint between each working set.

Turkish Get Ups

3-3-3

October 22, 2018

Skills Session

then...

Alternating EMOM for 18 min:

Min 1: 1 Wall Climb

Min 2: 10 Pull Ups

Min 3: 10 Ball Slams 12/9kg

Min 4: 10 Air Squats

Min 5: 10 Box Jumps 24/20”

Min 6: Rest

October 21, 2018

Single DB OHS

3-3-3-3 (each arm)

AMRAP in 7 min:

Burpees to target

Please reload

Featured Posts
Recent Posts
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