Teens 11.10.2018

CrossFit Sanitas – CrossFit Teens Agility Course Skill Jumping 6 Rounds for time Speed Singles Agility Ladder PVC Jump Overs *Only slowest one counts WOD 3 Rounds for time: 200m Run 15 Hang Power Snatch 12 Sit-Ups 9 Push-Ups

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Teens 11.9.2018

CrossFit Sanitas – CrossFit Teens Warm-up 3 Rounds Row :30 Plate OH Lunge :30 Plate Sit-Ups :30 Plate GTO :30″ Hinge Death by D-Balls Cap 10 Minutes” 21-15-9 Slam Balls Rowing Calories Overhead Slam Ball Lunge Rest 2 Minutes then repeat 7minuteABSMASH

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Teens 8.24.2018

CrossFit Sanitas – CrossFit Teens Warm-up Relay Races Teams of 2 All 20m 1. Bear Crawl 2. Skips 3. Broad Jumps 4. Single Leg Hops 200m team run Skill Hinge 8 AMRAP 6 KB Sumo DL 20m Rope Sled Pull 20m Rope Sprint WOD 10 AMRAP Teams of 2 As you-go-i-go 6 KB DL 20m […]

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Teens 8.13.2018

CrossFit Sanitas – CrossFit Teens Warm-up Mixed TABATA Squats Lunges Jump Rope Side Plank Lateral Step Overs Strength/Skill 7 Sets 8 Box Jumps Overs + 8 D-Balls Metcon 9 AMRAP Partner (you-go-i-go) 20 Plate Taps 10 Jumping Lunges 5 D-Ball Over Box Cash-Out D-Ball Over Box for Height

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Teens Friday

CrossFit Sanitas – CrossFit Teens Workout Of the Day Metcon (Time) 4 Rounds For Time 100m Sandbag or Heavy Slam Ball Carry 10 Bench Press 20 Wall Balls 100m KB Farmers Carry

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Teens Friday

CrossFit Sanitas – CrossFit Teens Strength Overhead Squat (Work up to a 1RM ) Workout Of the Day Metcon (AMRAP – Rounds and Reps) 7min AMRAP 7 Hang Squat Snatch 7 Pull-Ups

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Teens Monday

CrossFit Sanitas – CrossFit Teens Weightlifting Clean (4×3 *Heavy on each set) Workout Of the Day Metcon (Time) For Time 15-12-9 Squat Cleans 9-6-3 HSPU

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Teens Wednesday

CrossFit Sanitas – CrossFit Teens Workout Of the Day Metcon (Time) For Time: 60 Cal Row 50 Box Jump Overs 40 Pull-Ups 30 Deadlifts 20 HS Push-Ups 10 Rope Climbs

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Teens Monday

CrossFit Sanitas – CrossFit Teens Weightlifting Power Snatch + Overhead Squat (Work up to a Heavy) Workout Of the Day Metcon (AMRAP – Rounds) EMOM x 15min 1) 8 Hang Power Snatch 2) Max Bar Facing Burpees 3) 12 Box Jumps 4 ) 8 Overhead Squats 5) Rest

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