WOD

Please reload

July 31, 2019

EMOM x 3:

Min 1: Pull Ups x max set UB (stop at 30 sec) - if < 5 complete 10 in total

Min 2: 10 DB Thrusters (UB choose weight)

Min 3: 10 Box Jumps 24/20”

Min 4: 10 KB Swings 32/24kg

Min 5: Max Effort DU in 30 sec

July 30, 2019

4 rounds, each for time:

Row 300m

10 Burpee to target

Rest as needed

July 29, 2019

Barbell Cycling

EMOM in 7 min:

Min 1: 7 Hang Squat Clean + 2 Alternating Lunge 42.3/30kg

Min 2: 6 Hang Squat Clean + 4 Alternating Lunge 42.3/30kg

Min 3: 5 Hang Squat Clean + 6 Alternating Lunge 42.3/30kg

Min 4: 4 Hang Squat Clean + 8 Alternating Lunge 42.3/30kg

Min 5: 3 Han...

July 28, 2019

Handstand walking practice

10 min E2MO2M:

Min 0: Handstand walking until 90 sec

Min 2: 10 Alternating DB Snatch 22.5/15kg (if you usually use this weight, upscale to 25/20kg)

Toes to Bar practice

OR

3 Rounds for Time:

1 min handstand hold (against the wall)

15 Toes to Bar

July 26, 2019

In Teams of three: 

2 rounds, 1 min at each:

Assault Bike Calories

Burpees

Tyre Flips and jump through

Sandbag walking lunge 45kg/15kg

Box Jumps 24/20”

Med Ball Squat Clean 20/14lb

Ski Erg Calories

July 25, 2019

Deadlift

15-12-9-6-3

July 24, 2019

3 Rounds for Time:

10 Hang Power Clean 50/35kg

10 Thrusters 50/35kg

10m HS Walk

2 Rope Climbs

July 23, 2019

2 Rounds:

10 Power Snatch 60/42.5kg

20 Double Unders 

Rest exactly 3 min

2 Rounds:

10 Power Snatch 42.5/30kg

10 Bar Muscle Ups

July 22, 2019

“Holleyman”

30 rounds for time:

5 Wall Balls 20/14lb

3 Handstand Push Ups

1 Clean 100/70kg

July 21, 2019

Front Squat @ 75-80% of 1RM for all 5 sets

3-3-3-3-3

(As close to and E2MO2M as possible) 

For Time:

50 Ball Slams 15/12kg

Ab Finisher:

20 Overhead biased leg lifts

20 Alternating Single Leg V Ups

10 Single Arm Turkish Sit Ups (KB)

20 Dual Leg Lift Overs (KB)

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