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The Weekly Preview 12-23-18

The Weekly Outlook

Happy Holiday’s everyone!! Hope you are enjoying the season with family and friends. Here is the weekly outlook. Take note that we have a modified schedule Monday, Tuesday, and Wednesday and then are back to our normal routine on Thursday. Friday is a special Benchmark workout that should get you ready to test out “Karen” the following Friday! Get after it and have fun this week.

Monday: Christmas Eve (8:30am, 9:30am, 10:30am) ONLY

Strength
Back Squat 5RM

Conditioning
50 Hang Clusters for Time at 95#/65#
Every time you Drop the Bar you must perform
8 Toes to Bar

Tuesday: Christmas Day (No Classes)

Rest Day or 100 Burpees for Time

Wednesday: (8:30am, 9:30am, 10:30am, 11:30am) Only

Skill/Plyo
Take 6min to Find a Max Height Hurdle Jump
Then lower by a touch and
Perform 1 Jump Every 15sec for 5min

Conditioning
Every 4min for 16min
15/12 Cal Bike
15 KBS at 70#/53#
60sec Row for Max Calories *only your lowest cal row counts

Thursday:

Weightlifting
3 Rounds of Increasing Load
Every 90sec Perform
Set 1: 3 Power Snatch
Set 2: 2 Power Snatch
Set 3: 1 Power Snatch

Strength Conditioning
EOMOM x 12min
Even: 5 Deadlift at 275#/185# + 50 Double Unders
Odd: 7 Pull-Ups + 12 Push-Ups

Friday:

Strength 
Double KB Front Rack Step-Ups
Every 2min for 8min
5 Step-Ups on Each Leg

Conditioning
“The Crippler”
For Time:
75 Wall Balls at 20#/14#
50 Burpee Box Jump Overs at 24”/20”
75 Wall Balls at 20#/14#

Saturday:

19min AMRAP as
1min on/1min off *every time you come back in you just pick-up where you left off
14/10 Cal Row
10 DB Hang Power Clean and Press
8 Ring Rows
6 Strict Handstand Push-Ups

Sunday:

Strength
Take 15min to Find
20m Farmers Carry for Max Weight

Conditioning
Every 4min for 16min
10 Bench Press at 135#/95#
10 Power Cleans at 135#/95#
20 Hip Extensions on GHD

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The Weekly Preview 12-10-18

The Weekly Outlook

Monday:

8min AMRAP
1000m Run Buy-In then
AMRAP of
9 Hang Power Cleans at 115#/75#
6 Bar Facing Burpees

4min Rest

6min AMRAP
Max Clean and Jerks at 185#/125# *from the floor

4min Rest

8min AMRAP
1000m Run Buy-In then
AMRAP of
9 Hang Power Cleans at 115#/75#
6 Bar Facing Burpees

Rx+: 155#/105# for AMRAPs and 205#/145# for Max Rep Clean and Jerks

Tuesday:

A) Every 2min for 10min
Push Press x 5 Reps at 75-80%
Strict Pull-Up x 5-7 Reps *weighted if you can get rep range easy

B) EMOM x 15min (5 Sets)
1) 45sec DB Bench Press at 50#/35#
2) 45sec Ring Rows *body parallel, feet elevated
3) Rest

Wednesday:

A) Every 90sec for 15min (10 Sets)
1 Back Squat w/5sec Pause
*start at 40-50% and increase weight as you go

B) 10min AMRAP
35 Double Unders
10 Double KB Front Squats at 53#/35#
10 Box Jump Overs at 24/20

Thursday:

A) Take 12min to Find a
Heavy 3RM TnG Power Snatch

B) Every 4min for 16min
100m Shuttle Run
15 Double DB Ground to Overhead at 35#/25#

Benchmark Friday:

For Time:
50/40 Cal Row
50 Wall Balls

R: 4min

40/32 Cal Row
40 Wall Balls

R: 3min

30/25 Cal Row
30 Wall Balls

R: 2min

20/16 Cal Row
20 Wall Balls

R: 1min

10/8 Cal Row
10 Wall Balls

Saturday:

A) EMOM x 10min
10 Toes to Bar
*once you fail 10 toes to bar, drop to 9 toes to bar, once you fail 9 toes to bar, go to 8 toes to bar and so on for 10min

B) 3 Partner Tag Team Style
15min AMRAP
Partner 1: 200m Run
Partner 2: Plank Hold
Partner 3: Max Burpees (only if plank is held)

Sunday:

A) Bench Press
E3MOM
5 Reps at 75%
3 Reps at 80%
7 Reps at 70%
5 Reps at 80%
3 Reps at 85%

B) 12min AMRAP
1 Rope Climb
6 Strict Pull-Ups
30sec Handstand Hold
6 DB Strict Press at 50#/35#

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Self care: what is it and how does it relate to healthy habits?

self care makes healthy habits

Self care means something different for everyone. For some, it means spending a day at the spa, free from pressures from the outside world. For others, it’s maintaining a strict diet. I don’t know exactly what’s right for you, but I know the answer for me, and it’s actually not either of those things. For […]

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The Weekly Preview 12-3-18

CrossFit Sanitas Workouts

The Weekly Outlook We’re continuing the cycle we started last week, aiming to build up your long aerobic capacity. We’ll continue this for the next 5 weeks, then will re-test to gauge how the progressions have gone. Monday: A) Paused Front Squat (5sec) Every 2min for 12min 3 Reps of increasing load B) 4 Rounds for Time: […]

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Strength WOD Preview 11-26-18

Monday: Snatch Balance EMOM x 10min: 1 Rep *increasing load Every 2min for 10min 2 Squat Snatch + 2 Overhead Squats Back Squat Every 3min for 15min 4 Reps at 70% 2 Reps at 80% 8 Reps at 70% 4 Reps at 80% 2 Reps at 85% Strength WOD 5 Rounds for Time 10 DB […]

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The Weekly Preview 11-26-18

The Weekly Outlook We hope you all had a great Thanksgiving Holiday! Looking forward to getting back into the normal rhythm of workouts this week. We are starting the week off with a long aerobic capacity workout and finishing off the week with a challenging anaerobic threshold workout to test where we are at. We […]

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The Weekly Preview 11-19-18 to 11-25-18

The Weekly Outlook!! Happy Turkey Week everyone! This week we will have a modified schedule as we have the 6:30/7:30 classes cancelled on Wednesday, Thursday we have only the 8:30am and 9:30am WODs, and on Friday we have 8:30/9:30/10:30/11:30am WODs only. As per usual we will be doing Hero WOD on Thanksgiving Day, and the […]

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Turkey Challenge 2018 Results

Thanks to everyone who came to cheer on all our awesome Sanitas athletes this weekend at the biggest competition in Colorado: MBS CrossFit’s 2018 Turkey Challenge! Congratulations to all the athletes who competed–you all worked so hard! Here are the placements for all the athletes who competed: Teens & Kids Jackson Holley: Second Place in […]

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4-Week Handstand Course w/ Mike Aidala

Learn trade secrets for how to balance and control yourself upside down. This 4-week intensive course is designed to help you learn how to build a rock solid core, strong and stable shoulders and gain tools towards body weight mastery. WHO IS IT FOR? You want to learn how to hold a handstand and control […]

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The Weekly Preview 11-12-18 to 11-18-18

The Weekly Outlook!! This week we will be a having he Member of the Month WOD on Tuesday, November 13th! Remember that this will be a day without music and speaking – find out why. So come in ready and prepared to be walked though the workout with visual and tactile cues. This weekend we […]

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