CompTrain Thursday *Active Recovery Day

CrossFit Sanitas – Competitor Swim Training Swim 50 Swim Ez 2×50 Kick R: 15sec 2×100 Pull R: 30sec 2×150 Kick w/Fins R: 45sec 300 Swim R: 60sec 2×150 Kick w/Fins R: 45sec 2×100 Pull R: 30sec 2×50 Kick R: 15sec 400m Swim as (25ez/25 Max Effort) 50ez Swim Cooldown *Anyone that is up for this […]

Read More


CompTrain Tuesday

CrossFit Sanitas – Competitor Gymnastics Metcon (Time) *Courtesy of CrossFit Linchpin 100ft HS Walk 50 Cal Row 80Ft HS Walk 40 Cal Row 60ft HS Walk 30 Cal Row 40ft HS Walk 20 Cal Row 20ft HS Walk 10 Cal Row Functional Body Building Metcon (No Measure) EMOM x 30min: 1) 20m Sled Push at […]

Read More


Competitor Monday

CrossFit Sanitas – Competitor   Weightlifting Snatch (60% 2×3, 70% x 3, 80% x 2, 85% x1, 88%x1) Snatch Pull (3×3 at 85% ) Strength Back Squat (3×5 at 90% of best 5RM ) Conditioning Hamstring Sally (Time) 3 Rounds for Time 15 Deadlifts at 225/155 400m Run L1: at 60% of Heavy for Day, […]

Read More


CompTrain Tuesday

CrossFit Sanitas – Competitor Track Intervals *At Centennial Track at 6:30am (Led by Coach Dwight) … Please RSVP on Facebook if you are coming so I know to show up Metcon (No Measure) Aerobic Capacity Track Workout 1 Set (300m, 400m, 300m) easy 100m walk between reps R: 5min 1 Set (300m, 300m, 300m) easy […]

Read More


CompTrain Friday

CrossFit Sanitas – Competitor Weightlifting Hang Power Snatch (5RM off Blocks at 1” above knee) Hang Power Snatch (2×5 at 90% of 5RM (off Blocks at 1” above knee)) Deadlift (5RM ) Deadlift (2×5 at 90% ) Paused Front Squat (3RM with Pause only on 3rd rep for 2sec) Paused Front Squat (2×3 at 90% […]

Read More


Competitor Monday 06.05.17

CrossFit Sanitas – Competitor Competitor *Prep Cycle #1 Has started Do this in 2 Sessions as SESSION #1 Snatch Work + Back Squats + Gymnastics SESSION #2 Front Rack Bulgarian Split Squats Controlled and Strong Reps in Main WOD Conditioning 21-15-9 Deadlifts at 225/155 Wall Balls at 20/14 C2B Pull-Ups *Focus today is the strength […]

Read More


CompTrain Monday

CrossFit Sanitas – WOD Weightlifting 1. Power Snatch 60%/2 65%/2 (70%/2)3 75%/2 2. Snatch Pull (90%/4)4 3. Back Squat (80%/4)3 Workout Of the Day Main WOD: 1) 4 Rounds of Max Unbroken Muscle-Ups if set is more than 5… if not Max Effort in :40sec 2) 8min AMRAP 12 Burpees 9 Deadlifts at 155/105 6 […]

Read More


CompTrain Saturday 03.04.17

Competitor Warm-up Group 1600m Run then… Barbell Prep for Squat cleans thrusters Weightlifting 5×6 Squat Clean Thrusters at 225/155 R: 30sec between sets Gymnastics Gymnastics Conditioning 6×4 Strict Deficit HSPU 3×10 Kipping Deficit HSPU Rest 1:00 between all sets Conditioning “Zeus” 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# […]

Read More


CompTrain Saturday

CrossFit Sanitas – WOD Warm-up 15min for Quality 30m Crawling Lunges 50 Double Unders 30m Knee Hug + Lunge and Twist 15m HS Walk 8 Strict C2B Pull-Ups 12 Pushups Weightlifting CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# Gymnastics Metcon (Time) […]

Read More


Comp WOD Saturday

CrossFit Sanitas – Competitor Warm-up EMOM x 15min 1) 15/12 Cal Row 2) 5-8 High Box Jumps 3) 10-15 GHD Situps 4) 8-12 Strict C2B Pull-Ups 5) 8-12 Strict Dips Workout Of the Day A: Metcon (Time) Tuff Love Event 3 Test For Time: Long Shuttle Sprint (both partners run together) 15 Synchro Sandbag Squat […]

Read More