Endurance Thursday 4.18.2019

CrossFit Sanitas – Endurance “It’s one thing to be gifted at a couple things in life but then you have to do something with that you have to have the mentality to go with it you have to have the drive and the focus.” -Mat Fraser’s Mom Warm-up Warm-up (No Measure) Dynamic 3 Rounds High […]

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Endurance Tuesday 4.16.2019

CrossFit Sanitas – Endurance “Those who have endured some misfortune will always be set apart but that it is just that misfortune which is their gift and which is their strength and that they must make their way back into the common enterprise of man for without they do so it cannot go forward and […]

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Endurance Saturday 4.13.2019

CrossFit Sanitas – Endurance Warm-up Warm-up (No Measure) 3 Rounds Row :30 KB side bend + press 8e Bird dogs 8e 1/2 TGUs 8e 1/2 Burpees 8 Metcon Metcon (4 Rounds for time) E10MOM for 40min 1. Row 150m/120m 2. SA Overhead lunges R/L 10e 3. Push-Ups 8 4. Turkish Get-Ups 1e 5. Burpees 6 […]

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Endurance Tuesday 4.9.2019

CrossFit Sanitas – Endurance “An excuse is when you blame something that you could have controlled.” Jocko https://www.youtube.com/watch?v=8V1sq65OTWA Warm-up Warm-up (No Measure) Running Dynamic into… 3 way cone touch 9e SL lands 8e Ice skater jumps 8e Metcon Metcon (4 Rounds for reps) 4 Rounds 5:15on/5:15off Run 400m Lateral box step overs 12, 20″/16″, 50/35 […]

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Endurance Saturday 4.6.2019

CrossFit Sanitas – Endurance Warm-up Warm-up (No Measure) 2 Rounds Bike :10easy/:10hard 3 Strict pull-ups into… Anti rotation palof press 8e D-ball 3way hold :30 Bent over banded pulls x20 Metcon Metcon (No Measure) 2 Rounds 3on/:90off Calorie Bike 16/12 Rope Climbs 1 3on/:90off Sled Push 40m D-Ball Carry 40m 2on/1off Calorie Bike 16/12 Rope […]

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Endurance Thursday 4.4.2019

CrossFit Sanitas – Endurance “Embrace what you learned from the weak days.” -Jocko https://www.youtube.com/watch?v=1kDoeaeS3no Warm-up Warm-up (No Measure) 3 Rounds Cossack R/L + lateral skip 40m 2 forward fops + 1 backwards hop 40m (ankles, knees, hips) Ipsi. inchworms :30 Row :30 into… 3 Rounds Explosive jumps :20 DB GTO :20 Row :20 Metcon Metcon […]

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Track Wednesday

CrossFit Sanitas – Endurance Warm-up 800m Run then… Specific Running Drills Track Intervals Metcon (3 Rounds for time) 0:00-15:00 Run 2400m as… 1000m at 10k Pace 400m at 5k Pace 800m at 10k Pace 200m at Mile Pace then.. Walking Rest until 15min Mark 15:00-27:00 Run 2000m as 800m at 10k Pace 400m at 5k […]

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Endurance Tuesday 4.2.2019

CrossFit Sanitas – Endurance “Nobody achieves anything great by being happy and cozy.” – Alex Honnold Warm-up Warm-up (No Measure) Dynamic into… 3 way cone touch x10 KB lunge + twist x10 into… Hurdles + Sprints 1. Bilateral hurdle jumps + 10m sprint 2. Unilateral hurdle jumps 10m sprint Metcon Metcon (AMRAP – Rounds and […]

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Endurance Saturday 3.16.2019

CrossFit Sanitas – Endurance “Don’t ask for guarantees. And don’t look to be saved by any one thing, person, machine, or library. Do your own bit of saving and if you drown, at least die knowing you were heading for shore.” Ray Bradbury Warm-up Warm-up (No Measure) 200m Carry (farmer carry or d-ball) 3 Rounds […]

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Endurance Tuesday 3.12.2019

CrossFit Sanitas – Gymnastics Warm-up 10 PVC Pass Thrus 5 Thread the Needles per side 10 Reverse Press Walks 3-5 Over Extension Handstand Drill Core Prep/Activation 3x 10 Ab roll outs 10 Pikes :20 Weighted Arch Hold Skill Handstand Walking – Step Out Series – Partner Spotting Circuit 3 Attempts of Wall Balancing w/Forward Roll […]

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