WOD

Please reload

January 31, 2020

Beach WOD - Sutton's Beach (near the Pavilion where we were last time) 7:30am

No Class at the gym

Join us at the beach for a WOD and breaky if you can.

January 30, 2020

3 Rounds for Time:

400m Run

25 Pull Ups

25 Push Ups

25 Wall Balls 20/14lb

ShredWOD

EMOM

1 Prowler Push lap

Add an extra

January 30, 2020

Front Squat 

5-3-3-3-2-2-1

January 28, 2020

3 x 4 min AMRAP:

30/20 Cal Row

20/14 Cal Assault Bike

10m Shuttle runs

Rest Approx 4 min

ShredWOD

‘Randy’

For Time:

75 Snatch 35/25kg

January 27, 2020

2020 Rogue Invitational Online Qualifier #2

For time:

3-6-9-12 reps of:

Pull-up

Squat Clean 61kg/43kg

-- then --

12-9-6-3 reps of:

Bar Muscle-up

Squat Clean, 84/57kg

January 26, 2020

Open Gym 4-5:30pm

With a partner, in 20 mins do:

Partner Carry, 300 m

-- then --

AMRAP

Partner A:

15 American Kettlebell Swings, 24/16kg

10 Burpees

5 Ground-to-Overheads 42.5/30kg

Partner B: max rep Wall Balls, 20/14 lbs

Partners rotate each round until 150 reps are completed, t...

January 24, 2020

Australia Day WOD

Partner WOD -

Every minute complete 1 burpee and say Aussie, Aussie, Aussie, Oi, Oi ,Oi, clapping hands with your partner at the top of the burpee.

For Time:

100 Front Squats 42.5/30kg

80 Toes to bar / sit ups

60 Front rack lunge 42.5/30kg

40 Ball Slams 15/1...

January 23, 2020

EMOM x 3:

Min 1: Max Bike Calories

Min 2: 10 Box Step Ups 24/20” 22.5/15kg

Min 3: Max Row Calories

Min 4: Max Ring Muscle Ups in 30 sec (or Ring Rows 15 sec/Push Ups 15 sec)

Min 5: Wall Climb in 30 sec

Min 6: 5 DB Hang Clean and Jerk/side 22.5/15kg

ShredWOD

For Time:

50 Wall Ba...

January 22, 2020

EMOM 8 min:

Hang Power Snatch + Hang Squat Snatch

10 Min to find 1RM Squat Snatch

January 21, 2020

For Time:

12 Burpees

12 Thrusters 50/35kg

12 Burpees

12 Hang Power Snatch 50/35kg

12 Burpees

12 Push Jerk 50/35kg

12 Burpees

12 Hang Squat Cleans 50/35kg

12 Burpees

12 Overhead Squats 50/35kg

ShredWOD

3 rounds:

Row 300m sprint

Rest 1:1

Please reload

Featured Posts
Recent Posts

February 23, 2020

February 20, 2020

February 16, 2020

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