Sunday Workout of the Day

CrossFit Sanitas – WOD Performance Metcon (Time) 5 Rounds for Time 100ft D-Ball Carry at 100#/80# 2 Turkish Get-Ups (each side) at 53#/35# KB 3 Rope Climbs 5 Bench Press at 155#/105# Longevity Metcon (Time) 5 Rounds for Time 100ft D-Ball Carry at 60#/40# 3 Dumbbell Reverse Lunge + Press and Stand (each side 2 […]

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Team WOD Saturday

CrossFit Sanitas – WOD Workout Of the Day Knocked Up (Time) In Pairs For Time: *1 partner working 1 partner resting except partners run together 400m Run *Holding Medball 100 Medball Alt Step-Ups 80 Medball Cleans 60 Medball Weighted Pull-Ups 80 Partner Toss Sit-Ups 200ft Medball Weighted Walking Lunge 400m Run *Holding Medball Time Cap: […]

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Friday

CrossFit Sanitas – WOD Strength Shoulder Press (Take 10-12min to Find a 1RM) Gymnastics Conditioning Death by Strict HSPU (AMRAP – Reps) Start with 1 and increase by 1 every minute until failure. Record total repsFor those that can get past 10 minutes … increase deficit Core Conditioning Metcon (Time) 8 minutes to complete 2-3 […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm-up 2min Row Foam Roll Hamstring and Quads Splits/Shoulder Warm Up: 2x – Knuckle Drags – Scap Push Ups – Needle kicks – Inchworm Push Ups – Cartwheels – :30 Handstand Hold – Box SL Kicks Splits Stretch Skill Skin the Cat Box Handstand Balance Circuit 3x 3 STC :60 Box […]

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Thursday

CrossFit Sanitas – WOD Workout Of the Day Functional Threshold Power Test (3 Rounds for reps) EMOM x 40min 1) Max Cal Row 2) Max Cal Bike 3) Max Rep Shuttle Run *25ft=1rep 4) Rest *lowest score is rep count Round 1=Cal Row *lowest count during workout Round 2=Cal Bike *lowest count during workout Round […]

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Wednesday

CrossFit Sanitas – WOD Odd Object Conditioning Metcon (AMRAP – Reps) KB Flow Complex at 44#/26# 7min AMRAP Right Arm KB Row KB Kneel and Clean KB Press and Stand KB Split Snatch KB Cossack Squat (Right) Left Arm KB Row KB Kneel and Clean KB Press and Stand KB Split Snatch KB Cossack Squat […]

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Tuesday

CrossFit Sanitas – WOD Gymnastics Metcon (AMRAP – Reps) Gymnastics Skill Work EMOM x 9min Min 1: 30sec Handstand Walk Min 2: 2 Rope Climbs Min 3: Rest Workout Of the Day Strict Helen (Time) 3 Rounds for Time 400m Run 21 KBS at 53#/35# 12 Strict Pull-Ups Goal time: Elite Sub 8:00 Level 1 […]

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Monday *Veteran’s Day

CrossFit Sanitas – WOD Workout Of the Day Klepto (Time) 4 Rounds For Time 27 Box Jumps (24”/20”) 20 Burpees 11 Squat Cleans (145#/100#) ***U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, […]

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Sunday Press Day

CrossFit Sanitas – WOD Strength Dumbbell Circus Clean and Press (E2MOM x 10min (3 Reps/side)) 21×1 Tempo Bench Press (E2MOM x 10min (5 Reps)) Strength Accessory Metcon (AMRAP – Rounds) In as little sets as possible complete 100 Z-Press 100 Barbell Bicep Curls Monthly Challenge Rowing Challenge Nov 10 (Calories) 5 Sets for Max Cals […]

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Saturday

CrossFit Sanitas – WOD Workout Of the Day Metcon (5 Rounds for time) Every 2min for 10min 10 Deadlift at 185#/125# 10 Box Jump Overs at 24″/20″ 10 Toes to Bar R: 5min Metcon (AMRAP – Rounds and Reps) 10min AMRAP 25ft Seal Walk Forward 25ft Seal Walk Backward 15 V-Ups 10sec Hollow Hold Monthly […]

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