Saturday 012018

CrossFit Sanitas – WOD Skill Sandbag Over Shoulder Workout Of the Day Metcon (Time) In Teams of 3 Waterfall Style 5 Rounds for Time 30/25 Cal Bike 200m Run 15 Sandbag Over Shoulder at 70#/50#

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Benchmark Friday

CrossFit Sanitas – WOD Weightlifting Snatch (Take 12min to Find a Heavy for Day) Workout Of the Day CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior […]

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Thursday 011818

CrossFit Sanitas – WOD Strength Back Squat (Work up to 4RM) Workout Of the Day Metcon (AMRAP – Reps) EMOM x 12min 1) :40sec Strict HSPU 2) :40sec KBS at 53/35 3) :40sec Alternating V-Ups

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Wednesday 011718

CrossFit Sanitas – WOD Skill Pacing! Workout Of the Day Metcon (4 Rounds for time) Every 10min for 40min Row 500m 30 Air Squats Run 400m 20 Burpees *Goal is to maintain sub 8min pace for each round! *Record each round as an interval for time and rest the remainder of 10min before starting your […]

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Comp WOD Wednesday

CrossFit Sanitas – Competitor Warm-up 15min as.. 2min on Rower then.. 2 Rounds 8 Single Arm KB Swings R/L 10 Goblet Squats 8 Single Arm OH Walking Lunges R/L 8 Inchworm Pushups Strength Back Squat (Back Squats Every 2min for 10min 4 Reps at 75%) Comp WOD Metcon (AMRAP – Rounds and Reps) Partner Workout […]

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Tuesday 011618

CrossFit Sanitas – WOD Skill DB Thrusters and Deadlifts Workout Of the Day Metcon (AMRAP – Rounds and Reps) 7min AMRAP 7 Deadlifts at 225/155 7 DB Thrusters at 50/35 L2: 185/125, 35/25 L1: 60% of 1rm deadlift Strength Accessory After WOD Strength Work 4 Sets 8 (each) Single Leg RDLs (with Barbell) 20m (then […]

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Member of the Month Monday (Jason Cerny!!)

CrossFit Sanitas – WOD Skill Overhead Squat Position and Toes to Bar Workout Of the Day Cerny 17 (AMRAP – Rounds and Reps) 17min AMRAP 4 Power Snatch at 135/95 19 Wall Balls at 20/14 8 Toes to Bar 7 Overhead Squats at 135/95 L2: Power Snatch and OHS at 95/65 L1: Hang Power Snatch […]

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Swole Session Sunday 011518

CrossFit Sanitas – WOD Strength SuperSet SuperSet with a Partner 4 Sets of 8 Single Arm DB Bench Press (each side) 8 DB Lat Tri/Pull-Overs Single Arm DB Bench (4×8 Reps (each side)) DB Lat/Tri Pull-Overs (4×8) With Single DB, Lay Supine on Bench and grab DB with both hands and extend over head and […]

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Partner WOD Saturday

CrossFit Sanitas – WOD Workout Of the Day Metcon (AMRAP – Rounds and Reps) 30min AMRAP with a Partner 100 Double Unders 40 Cal Row 30 Burpee Box Jump Overs at 24”/20” 20 L-Pull-Ups L2: 80 Double Unders, 40 Cal Row, 30 Burpee Box Jumps at 24/20, 20 Strict Pull-Ups L1: 200 Singles, 30 Cal […]

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