Crossfit Sanitas http://www.crossfitsanitas.com Crossfit Boulder, CO Wed, 26 Nov 2014 03:02:18 +0000 en-US hourly 1 http://wordpress.org/?v=3.8.5 Strength 11.26.14 http://www.crossfitsanitas.com/strength-11-26-14/ http://www.crossfitsanitas.com/strength-11-26-14/#comments Wed, 26 Nov 2014 03:02:18 +0000 http://www.crossfitsanitas.com/?p=10496 Strength
*Wave 2.2*
Warm-up:
5m :30s/:30s
then;
Agility Ladder Warm-up

A. Clean Pulls
1.1.1 x 5 (>5%-10% from last week)

B. 1 1/4 Front Squats
5×3 (heavy, heavier, heaviest)

C. Tabata Mash-up
KB Thrusters
Mtn Climbers

D. AMRAP3
Shoot Throughs on boxes
(push-up/shoot through/dip/shoot through)

Post your scores to the Whiteboard.

]]>
http://www.crossfitsanitas.com/strength-11-26-14/feed/ 0
Wednesday 11-26-14 http://www.crossfitsanitas.com/wednesday-11-26-14/ http://www.crossfitsanitas.com/wednesday-11-26-14/#comments Wed, 26 Nov 2014 02:34:34 +0000 http://www.crossfitsanitas.com/?p=10494 Warm-Up

Group Dynamic

SKILL

Push Press

Workout of the Day

21-18-15-12-9-6
Calories on the Rower
Burpees over the ERG
Push Press

Levels
L1: DBs or 15,12,9,6,3
L2: 65/45
L3: 95/65

]]>
http://www.crossfitsanitas.com/wednesday-11-26-14/feed/ 0
OLYMPIC WEIGHTLIFTING 11-25-14 http://www.crossfitsanitas.com/olympic-weightlifting-11-25-14/ http://www.crossfitsanitas.com/olympic-weightlifting-11-25-14/#comments Tue, 25 Nov 2014 05:12:35 +0000 http://www.crossfitsanitas.com/?p=10491
  • Power Snatch
  • - 70%x3,
  • 75%x3,
  • 80%x2x4
  • Power Clean + Power Jerk -
  • 75%x1+1 x 5
  • Overhead Squat -
  • 80% x 2 x 5
  •  

    ]]>
    http://www.crossfitsanitas.com/olympic-weightlifting-11-25-14/feed/ 0
    Comp Prep http://www.crossfitsanitas.com/comp-prep/ http://www.crossfitsanitas.com/comp-prep/#comments Tue, 25 Nov 2014 02:31:32 +0000 http://www.crossfitsanitas.com/?p=10489 Workout of the Day
    “Bench Press

    5x 65%
    3x 75%
    2x 85%
    1x 95%
    3x 85%
    2x 95%
    1x 102%

    then
    1 x round for TIme
    50 Wallballs, 20/14
    50 Double-Unders
    40 Box Jumps, 24/20
    40 Toes-to-Bar
    30 Chest-to-Bar Pull-Ups
    30 Barbell Facing Burpees
    20 PowerCleans, 145/100
    20 Shoulder to overhead, 145/100
    10 Snatches, 145/100
    10 Front Squats 145

    Post your scores to the Whiteboard.

    ]]>
    http://www.crossfitsanitas.com/comp-prep/feed/ 0
    Tuesday 11-25-14 http://www.crossfitsanitas.com/tuesday-11-25-14/ http://www.crossfitsanitas.com/tuesday-11-25-14/#comments Tue, 25 Nov 2014 02:26:56 +0000 http://www.crossfitsanitas.com/?p=10487 Warm-Up

    15 min amrap
     RDLs 5 ea
    Hurdle lunges 15/15
    sled push 30m
    forward bear crawl 30m
    reverse bear crawl 30m

    SKILL

    Deadlift
    Work Up to heavy single

    5.4.3.2.1.1.1.1 EOTM 14 min

    Workout of the Day

    21-15-9
    Deadlift
    Box Jump
    10min Cap

    Levels:
    L1: 45%, Step ups
    L2: 55%, 24/20
    L3: 65%, 30/24”

    ]]>
    http://www.crossfitsanitas.com/tuesday-11-25-14/feed/ 0
    Endurance 11-25-14 http://www.crossfitsanitas.com/endurance-11-25-14/ http://www.crossfitsanitas.com/endurance-11-25-14/#comments Tue, 25 Nov 2014 02:16:24 +0000 http://www.crossfitsanitas.com/?p=10481 WARMUP

    Thoracic Mobility then…
    3 Rounds
    8 Band Pull Aparts
    8 Goblet Squats 
    8 KB Push Press
    8 Cossack Squats

    SKILL

    Hang Power Snatch

    WOD

    4x3min AMRAP/1min Rest
    3 Hang Power Snatch 
    6 Burpees Over Bar
    9 Wall Balls 

    L1: Scale Weight as needed
    L2: 75/55, 14/10
    L3: 95/65, 20/14

    ]]>
    http://www.crossfitsanitas.com/endurance-11-25-14/feed/ 0
    Turkey Challenge Photos & Results http://www.crossfitsanitas.com/turkey-challenge-photos-results/ http://www.crossfitsanitas.com/turkey-challenge-photos-results/#comments Mon, 24 Nov 2014 18:32:49 +0000 http://www.crossfitsanitas.com/?p=10402 What an epic weekend of fitness we had at the 2014 Turkey Challenge, Colorado’s largest CrossFit competition! CrossFit Sanitas had 6 athletes compete in five workouts over two days; some being their first competition ever.

    • Heather Tagg placed 9th in the Women’s Masters Division
    • Debbie Atwell placed 12th in the Women’s Open Division
    • Bria Lee placed 29th in the Women’s Open Division
    • Dylan Stewart placed 15th in the Men’s Open Division
    • Coach Steve Parsoneault placed 9th in the Men’s Masters Division
    • Coach Caleb Diebolt placed 7th in the Men’s Pro Division

    Check out the photos below and on our community page on Facebook.

    IMG_0747 IMG_0750 IMG_0755 IMG_0757 IMG_0759 IMG_0762 IMG_0770 IMG_0771 IMG_0772 IMG_0774 IMG_0775 IMG_0777 IMG_0779 IMG_0781 IMG_0783 IMG_0784 IMG_0785 IMG_0786 IMG_0789 IMG_0793 IMG_0796 IMG_0797 IMG_0799 IMG_0804 IMG_0806 IMG_0808 IMG_0809 IMG_0810 IMG_0812 IMG_0813 IMG_0814 IMG_0816 IMG_0818 IMG_0820 IMG_0821 IMG_0824 IMG_0826 IMG_0832 IMG_0834 IMG_0840 IMG_0841 IMG_0843 IMG_0848 IMG_0853 IMG_0854 IMG_0857 IMG_0861 IMG_0867 IMG_0870 IMG_0874 IMG_0876 IMG_0878 IMG_0880 IMG_0883 IMG_0887 IMG_0888 IMG_0890 IMG_0892 IMG_0895 IMG_0897 IMG_0901 IMG_0903 IMG_0906 IMG_0911 IMG_0912 IMG_0914 IMG_0916 IMG_0917 IMG_0920 IMG_0924 IMG_0925 IMG_0926 IMG_0927 IMG_0930 ]]>
    http://www.crossfitsanitas.com/turkey-challenge-photos-results/feed/ 0
    Monday 11-24-14 http://www.crossfitsanitas.com/monday-11-24-14/ http://www.crossfitsanitas.com/monday-11-24-14/#comments Mon, 24 Nov 2014 02:57:24 +0000 http://www.crossfitsanitas.com/?p=10350 Warm-Up

    Three sets for quality
    400m Row
    10x Lateral Squat (5 ea)
    10x Russian KB “Heavy”
    10x Cat + Camel

    SKILL

    Short style KB swings

    Workout of the Day
    2 min AMRAP
    10 HR push Ups
    15 KBS
    20 Goblet squats
    30 Double unders”
    REST 2 MIN
    4min AMRAP
    10 HR push Ups
    15 KBS
    20 Goblet squats
    30 Double unders”
    REST 4 MIN
    6min AMRAP
    10 HR push Ups
    15 KBS
    20 Goblet squats
    30 Double unders

    Post your scores to the Whiteboard.

     

    ]]>
    http://www.crossfitsanitas.com/monday-11-24-14/feed/ 0
    Comp Prep 11-24-14 http://www.crossfitsanitas.com/comp-prep-11-24-14/ http://www.crossfitsanitas.com/comp-prep-11-24-14/#comments Mon, 24 Nov 2014 02:55:06 +0000 http://www.crossfitsanitas.com/?p=10362 Warm-Up

    Three rounds

    Row 300m
    8 DB Burpee Box Step overs
    5 Strict Pull ups + 5 Kipping
    40 Double Unders

    SKILL

    Clean + Front Squat + Jerk

    Workout of the Day
    “Complete as many rounds and reps as possible in 4,6,8 minutes of:
    10 Muscle-Ups
    15 Box Jump Overs (24″”)
    20 Wallball Shots (30lb.)
    25 Pull-Ups
    30 Double-Unders”

    Rest 2min Between each round

     

    ]]>
    http://www.crossfitsanitas.com/comp-prep-11-24-14/feed/ 0
    Strength 11.24.14 http://www.crossfitsanitas.com/strength-11-24-14/ http://www.crossfitsanitas.com/strength-11-24-14/#comments Mon, 24 Nov 2014 01:52:54 +0000 http://www.crossfitsanitas.com/?p=10399 Strength
    Wave 2.1
    Catalyst Warm-up

    A. Power Clean
    1.1.1 x 7 @ 78%-85%
    **up 3%-5% from last week**

    B. Back Squat
    -2×10 55%-65%
    -2×8 (+5%-10%)
    -2×6 (+3%-5%)
    -1×10 @ 65%

    C. 10 down to 1 of:
    Pendlay Rows
    Push Press w/ 2ct lockout
    Floor Wipers

    Post your scores to the Whiteboard.

    ]]>
    http://www.crossfitsanitas.com/strength-11-24-14/feed/ 0