Click to see today's WOD Click to see today's WOD

The Weekly Preview 02/03/20

And with that we are now into the month of February. We closed up the Sanitas AD Bike Challenge on Friday with Michael McGowan winning the challenge by completing the most workouts and hitting the last day of the challenge with a massive 275 Calories for the 10min Max Cal AD Bike Test. If anyone wants to work on increasing there aerobic capacity on CrossFit metcons the 10min Bike test is one to build up as it falls right in line with the time domain of our most common workouts.

Next up is the Sanitas Core Challenge. We will be having a core workout added each day to the programming to work on strength and stability through the trunk of our body. A strong core equals a safe back!

Now for what coming down the pike in the next week!

Monday: Aerobic Threshold Work

40min AMRAP at 70-75%
1000/800m Row
20 Medball Cleans at 20#/14#
50 Double Unders
25/20 Cal Bike
15 Slam Balls at 30#/20#

Tuesday: Upper Body and Core Work

Mixed Modal Couplet
7 Rounds for Time
10 Sumo Deadlift High Pull at 95#/65#
10 Ring Dips

Accessory Core and Shoulder Work
10 Shoot Throughs
10 V-Ups
10 Weighted Maltese Raises
x3 sets

Wednesday: Squat Emphasis Day

Strength/Weightlifting
In 10min
Find a Squat Clean + Front Squat

Every 5min for 20min
15/12 Cal Bike
6 Front Squats at 185#/125#
6/4 Bar Muscle-Ups

Rx+: 205#/145#, 8/6 BMU

Thursday: Upper Body Pressing Strength

For Time:
15 Strict Handstand Push-Ups
500m/420m Row
15 Push Jerks at 135#/95#
500m/420m Row
15 Strict Handstand Push-Ups
500m/420m Row
15 Push Jerks at 135#/95#
500m/420m Row

Friday: Posterior Chain Strength

Deadlift Progression at 30×1 Tempo
4-4-4-4

Accessory: x 3 Sets
8-10 Hamstring Slider Curls + Eccentric
:10sec Hollow Hold + 10 Hollow Rocks + 10 V-Ups
:20sec Arch Hold + 10 Arch Rocks + 10 Supermans

Saturday: Partner WOD (equal Work:Rest)

Partner WOD
For Time:
70-50-30
Row for Cals
Wall Balls at 20#/14#
Burpees

*Split Work Load anyway you like

Sunday: Bodybuilding Day (Upper Body Pulling)

Pull-Up Strength Builder
EMOM x 10min
1 Weighted Eccentric Pull-Ups as Jump up hold for 3sec + Lower for 5sec

Strength Conditioning
4 Rounds
50ft Rope Sled Pull on Rubber at 3/2 Plates added
10 Bent Rows at 95#/65#
10 DB Hammer Curls at 30#/20#

R: 60sec after each round

 

Read More


Upcoming Events: Nutrition Seminar + Clean Challenge

You’re doing great so far this year: coming to CrossFit consistently, and you’re definitely continuing to do daily meditation. But do you feel like you still need a reset? Our focus this month is on sustainable, maintainable nutrition, and we have a couple great events for you: Nutrition Seminar Feb. 23 from 11:30 a.m. – […]

Read More


The Weekly Preview Jan 27th!

Weekly Overview This week we are emphasizing a good amount of skill work with both our olympic lifting components and gymnastics components. We will be finishing off the work week with a classic CrossFit Benchmark WOD. Focus here is simple bodyweight movements, with plenty of reps. We will be sure to check in with everyone […]

Read More


The Weekly Preview 01/20/20

This upcoming week we have in store some fun workouts that are sure to challenge you. Reminder: We’ll do the Member of the Month WOD on Thursday, Jan. 23. Our MoM Ziad usually comes in at the 4:30pm or 5:30pm WOD times, and we invite you to join him if you can!

Read More


January Member of the Month: Ziad Alwazzan

Our January Member of the Month is Ziad Alwazzan, better known as Z! Z has been a stellar member of the Sanitas CrossFit community for over a year now. He is a regular of our 5:30pm and 6:30pm WODs, and is basically built to be an olympic lifter. He always comes in with a great […]

Read More


The Weekly Preview Jan 13-Jan 19

We are starting a new cycle and we are very excited about it. We heard a lot of feedback after the goal setting seminar about your goals for the upcoming year, so we made sure to build out some progressions that will start you on the path to achieving those goals. Some big takeaways were […]

Read More


Fundamental Friday

Workout Of the Day Metcon (AMRAP – Reps) 3 Rounds for Max Reps 1min: Cal Bike 1min: Rest 1min: Russian KBS 1min: Rest 1min: Box Jumps 1min: Rest 1min: Slam Balls 1min Rest:  

Read More