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The Weekly Preview 07.29.19

We are finally to the last few days of the Wall Walk Challenge! A special surprise will be in store for any of those still going on day 31 of the challenge. Hint: there can only be 1 winner.

As we head into the final week of July and make our way into August we will be starting to head into the phase where we get ready to test some 1RMs again before the next cycle starts. Be on the lookout for the next monthly challenge test coming for August.

Monday: Focus Workout of the Week!

“A Different type of Death By”
In 5:30 to Complete, then 5:00 to Complete, 4:30 to Complete, 4:00 to Complete, 3:30 to Complete, 3:00 to complete!!
20/15 Cal Row
15 KBS at 53#/35#
10 “no jump” Burpees
15 Wall Balls at 20#/14#

The goal with this type of a workout is to challenge your ability to hold back a little in the beginning of workouts and learn how to increase pace. So as opposed to you going out fast and seeing if you can hold on, we will be challenging you today to start at about 70% effort and use a lot of the 5:30 time domain to complete the work. Then increase pace a bit and use the 5:00 to complete the work, and so on, trying to see if you can increase the pace enough to stay on task and complete the entire workload in 3:00.


Gymnastics Strength
A1) Handstand Push-Up Strength Work
*controlled Kip + 5 Count Eccentric
3-5 Reps x 5 Sets

A2) Inverted Rows
6-8 Reps x 5 Sets

Strength Conditioning
11min AMRAP
8 Strict Pull-Ups
8 Single Arm DB Push Press/side
12 Box Jumps at 30”/24”


Front Squat at 32×1 Tempo
Every 3min for 15min
4 Reps at PE of 75-85%

For Time:
9-7-5 Squat Clean at 155#/105#
21-15-9 Toes to Bar


The Triple 3
For Time:
3000m Row
300 Double Under
3 Mile Run


Conventional Deadlift
Every 90sec for 6 Sets
3 Reps as 1.1.1 at 60-80%

Strength Conditioning
EMOM x 12min
1) 8 D-Ball over Shoulder at 100#/80#
2) 15 GHD Sit-Ups
3) 20m Sled Sprint at 3/2 Plates added
4) Rest


2 Person Teams
Interval Day 1:1 

Relay Style
4 Rounds for Time
Run 300m/each
25 Overhead Squats at 45#/35#/Each
20 Box Jumps/Each
15 K2E/Each


Every 90sec for 15min (10sets)
1 Split Jerk working up to a heavy

Strength Accessory
4 Sets in 12min
Z-Press x 8
Seated Rear Delt Flys x 12-15
Ring Rows x 8-10
R: as needed between exercises

Anaerobic Sprint
4 Sets of 15sec Bike Sprint
R: 2min between sprints


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The Weekly Preview 072219

This next week we are moving into the final days of our Wall Walk Challenge! Looks like there are still a half dozen pushing through and staying strong. Keep it up!! We have a good mixture of really short, fast interval workouts along with a grueling Tuesday aerobic stamina builder!


Strength Work:
EOMOM x 8min
Even: BB Romanian Deadlift x 5-7 Reps at 60-70% PE
Odd: Double KB FR Step-Ups x 5-7/Leg at 60-70% PE

3 Rounds for Time
20 Step-Down Box Jumps at 24”/20”
20 Russian KBS at 53#/35#
400m Run


For Time:
Row 2k
200ft Walking Lunge
30 Body Blasters (Burpee + Strict Pull-Up + Strict K2E)
200ft Walking Lunge
Run 2k


Weightlifting Focus Day
Every 2min for 8min
Power Clean + Split Jerk
4 Sets at 70%
1.1.1 R: 10sec between reps

Barbell Conditioning
Every 5min for 15min
20/15 Cal Bike
15 HPC & PJ at 135#/95#
Goal 2min on/3min off


Squat Progression Continues
Back Squat at 3211 Tempo
Every 3min for 15min
4 Reps at PE of 75-85%

For Time:
Deadlift at 225#/155#
Wall Balls at 20#/14#

3 Rounds
Slider Hamstring Curls x 10-12
V-Ups x 10-12
Banded Hip Thrusts off Bench x 20

Friday: Benchmark Test!!

“Lead Foot”
4min AMRAP
27/21 Cal Row
27 Burpees
27 C2B Pull-Ups

4min Rest

4min AMRAP
21/15 Cal Row
21 Burpees
21 Toes to Bar

4min Rest

4min AMRAP
15/9 Cal Row
15 Burpees
15 Pull-Ups


Team WOD
4 Person Teams *Waterfall
4 Rounds for Time
200m Run
50ft Seal Walk as 25f/25b
20 V-Ups
3 Wall Walks

“Grunt Work Sunday”

16min AMRAP
100m Farmers Carry at 70#/53#
8 D-Ball Squats at 100#/80#
15 Hip Extensions
50 Double Unders
40m Sled Push at +3/2 Added
40m Double KB Overhead Carry at 35#/16#

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The Weekly Preview 071519

This week we have some high skill work on the docket, along with some very fun conditioning pieces meant to challenge both your muscular stamina as well as your heart! Remember that we are moving into week 3 of the wall walk challenge and will be at 15 wall walks Monday and up to 21 […]

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Welcome New Coach Applicant: Nolan Parker

Nolan will be shadowing classes and getting a feel for our coaching staff and members over the next few weeks as he starts to transition into a part-time role here at Sanitas. You will see him jumping in WODs, shadowing, and then start to be put on as a secondary before taking over lead responsibilities […]

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The Weekly Preview 070819

Monday: Member of the Month WOD! “Abs Like Chad” 28min AMRAP 71 Double Unders 19 Power Cleans at 95#/65# 12 Overhead Lunges at 95#/65# 12/8 Bar Muscle-Ups Chad’s Birthday is December 28th, 1971 and his favorite number is 12. Hence why there are two 12s in the rep scheme and the the others make up […]

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Welcome Our Newest Massage Therapist: Abby Murphy!

Hello CrossFit Sanitas! My name is Abigail Murphy and I am a licensed neuromuscular massage therapist — I am so thrilled to be joining your team! I have lived in Colorado for 4 years and have been on a health and wellness journey, looking to a number of modalities, to allow for natural healing. I […]

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The Weekly Preview 070119

We are heading into July and celebrating the week of the 4th with some fun Benchmark strength tests as well as some benchmark WODs. On the 4th of July we will be doing the hero WOD “Daniel” in celebration of Independence Day, as well as getting a group to go out and do the 4k […]

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The Wall Walk Challenge: Entire Month of July

How are those hips and ankles feeling after last month’s Bottom-of-the-Squat Challenge?! Ideally, you all gained a little more flexibility and mobility in your lower body — so for, July, we’re working on strength and stability in your upper body with a Wall Walk Challenge! But before we get into that, the winners of the […]

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Intentional Programming: The What, The Why, and The Plan!

It is our goal here at CrossFit Sanitas to cultivate an environment of teaching, learning, community, and understanding. Our team is built around individuals that are constantly learning, experimenting, and implementing new ideas while maintaining an understanding for the foundations of fitness. CrossFit is defined as “Constantly varied, functional fitness, at (relative) high intensity performed […]

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July Member of the Month: Chad Walker

Chad Walker is coming up on his 4 year anniversary with CrossFit Sanitas this July and so it’s only fitting that he is our Member of the Month! Chad is one of our most consistent members over the past 4 years. You will usually find him at the 8:30 WOD, where the shirt will come […]

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