Saturday

CrossFit Sanitas – WOD Workout Of the Day Metcon (Time) With a Partner *You each do the Reps relay style 5 Rounds for Time 17 Abmat Situps (each) 13 Slam Ball Cleans with 40/30 (each) 9 Pull-Ups (each) So Partner 1 does 13 then partner 2 does 13 then partner 1 does the 9 pull-ups […]

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Benchmark Friday

CrossFit Sanitas – WOD Workout Of the Day Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereL1: DB Push Press with […]

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Thursday

CrossFit Sanitas – WOD Strength Bent Over Row (Every 2min for 10min (5 Reps) ) Workout Of the Day Metcon (4 Rounds for reps) EMOM x16min 1) :40sec Double Unders 2) :40sec TTB 3) :40sec Wall Balls at 20/14 4) Rest for a Full Minute *Score each 4 minute segment as a round

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Wednesday

CrossFit Sanitas – WOD Skill Footwork in the Jerk and core stability in the Front Squat Workout Of the Day Front Squat + Jerk (E2MOM x 20min (1 Front Squat + 1 Split Jerk)

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Tuesday

CrossFit Sanitas – WOD Skill Running Form and Bracing the Midline Workout Of the Day Straight Cruisin (AMRAP – Reps) From 0:00-5:00 *at 65% effort 500m Run 15 Deadlifts at 225/155 15 Bar Facing Burpees From 5:00-9:00 at 75% effort 500m Run 15 Deadlifts at 225/155 15 Bar Facing Burpees From 9:00-16:00 at 85-90% effort […]

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Monday

CrossFit Sanitas – WOD Workout Of the Day Skill Muscle-Up Transitions and Progressions Johnny Bravo (Time) 5 Rounds for Time 10 RA SA KB Thrusters at 53#/35# 3 Muscle-Ups 10 LA SA KB Thrusters at 53#/35# 3 Muscle-Ups L1: Single Arm DB Thrusters, and 6 Pull-Ups L2: 8 Thrusters, 2 Muscle-Ups, 8 Thrusters, 2 Muscle-Ups […]

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Saturday (Centennial Middle School at 7:30 and 8:30am

CrossFit Sanitas – WOD Workout Of the Day Metcon (AMRAP – Rounds and Reps) Partner Workout Relay Style for Each Movement 16min AMRAP 200m Run (as 100m out and back) 6 Sandbag Squat Cleans 6 Sandbag Backsquats 6 Burpees over Sandbag

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Friday 07.14.17

CrossFit Sanitas – WOD Weightlifting Snatch Balance (Take 12-15min to find a heavy ) Workout Of the Day Metcon (Time) 3 Rounds For Time 15 Cal Row 12 Power Snatches at 95/65 9 Burpees

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Thursday

CrossFit Sanitas – WOD Workout Of the Day Turtle (AMRAP – Rounds and Reps) 21min AMRAP 18 Wall Balls at 20/14 15 Pull-Ups 12 Squat Cleans at 95/65 9 TTB

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