WOD

Please reload

April 30, 2019

For Time:

4 Thrusters 60/42.5kg

1 Rope Climb

8 Thrusters 60/42.5kg

2 Rope Climbs

12 Thrusters 60/42.5kg

3 Rope Climbs

Then directly into 75 Wall Balls 20/14lb

April 29, 2019

Time Trial - Row 2000m

Weighted Pull Ups

3-3-3-3

April 28, 2019

Bench Press

Build to a 1 RM

Core Strength to finish

April 26, 2019

Team WOD shared between 2-3 people (tag in and out as needed)

2 x:

25 Strict HSPU

20 Deadlifts 60/42.5kg

15 Overhead Squats 60/42.5kg

10 Burpee Box Jump Overs 24/20”

800m row (1600m Bike)

*Every 2 min 30 sec hollow hold

April 25, 2019

EMOM: 14 min

Even: Power Clean + Hang Power Clean

Odd: 30 Double Unders

Extra Gains:

5-4-3-2-1

Bar Muscle Ups

Push Jerks 70/50kg

April 24, 2019

7:30am Class Only

ANZAC DAY

“MURPH”

1 mile run

100 Pull Ups

200 Push Ups

300 Air Squats

1 mile run

April 23, 2019

Pause Front Squat (3 sec pause at bottom)

3-3-3-3-3

Ab finisher

April 23, 2019

1 ¼  Front Squat (https://barbend.com/one-and-quarter-squat-training/)

2-2-2-2-2

Ab finisher

Extra Gains

9 Cal Assault Bike

12 DB Hang Clean & Jerk (6 each side) 22.5/15kg

15 Box Jumps 24/20”

April 22, 2019

5 rounds for time:

10 Hang Power Snatches 42.5/30kg

10 Burpees

April 21, 2019

AMRAP in 12 min:

Buy In 800m Run

then AMRAP in the time remaining:

12 Deadlift 100/70kg

9 Ball Slams 15/12/kg

6 Toes to bar

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