WOD

Please reload

October 31, 2019

Push Press

3-3-3

Push Jerk 

3-3-3

Split Jerk

October 30, 2019

For Time:

50/40 Cal Row

100 Double Unders

10 Pull Ups

50 Wall Balls 20/14lb

100 Double Unders

10 Chest to Bar Pull Ups

400m Run

100 Double Unders

10 Muscle Ups (Ring)

October 29, 2019

Spend 15 to work up to heavy 1RM Cluster (Squat Clean Thruster)

2 x, each for time: Rest between rounds

10/5 Assault Bike Calories 

20 Thrusters 20/15kg

October 28, 2019

Alt EMOM 16 mins: 

Every 1 min for 16 mins, alternating between:

10 Box Jumps, 24/20 in

10 Alternating Dumbbell Snatches, 22.5/15 kg

10 Alternating Pistols

10 Hang Power Cleans, 50/35 kg

October 27, 2019

Open 20.3

For time:

21 Deadlifts, 225/155 lbs

21 Handstand Push-ups

15 Deadlifts, 225/155 lbs

15 Handstand Push-ups

9 Deadlifts, 225/155 lbs

9 Handstand Push-ups

21 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

15 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

9 Deadlifts, 315/205 lb...

October 25, 2019

Open 20.3

For time:

21 Deadlifts, 225/155 lbs

21 Handstand Push-ups

15 Deadlifts, 225/155 lbs

15 Handstand Push-ups

9 Deadlifts, 225/155 lbs

9 Handstand Push-ups

21 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

15 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

9 Deadlifts, 315/205 lb...

October 24, 2019

3 Position Snatch

(High Hang Squat Snatch, Hang Squat Snatch, Squat Snatch)
1-1-1-1-1-1-1

October 23, 2019

In 12 min:

Buy In - 50/40 Cal Row

AMRAP 

25 Strict HSPU

50 Foot SA DB Overhead Walking Lunge 22.5/15kg

25 Pull Ups

50 Foot HS Walk

October 22, 2019

Bench Press

15-12-9-6-3

Max Reps Rope Climbs in 1 min immediately after bench set

Rest after each set of rope climbs before hitting next set of bench press

October 21, 2019

For time:

60 Wall Balls, 20/14 lbs

40 Box Jumps, 24/20 in

20 Squat Cleans, 60/42.5 kg

Rest 5 mins

60 Wall Balls, 20/14 lbs

40 Box Jumps, 24/20 in

20 Squat Cleans, 60/42.5 kg

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