Crossfit Sanitas http://www.crossfitsanitas.com Crossfit Boulder, CO Mon, 28 Jul 2014 16:10:45 +0000 en-US hourly 1 http://wordpress.org/?v=3.8.3 Teens 7.28.14 http://www.crossfitsanitas.com/teens-7-28-14/ http://www.crossfitsanitas.com/teens-7-28-14/#comments Mon, 28 Jul 2014 16:10:45 +0000 http://www.crossfitsanitas.com/?p=8691 Warmup

3 rounds: 
250m Row
30m Crawling Lunges
10 Pumpkin Squats
10 KB Push Press
10 KB Halo

Skill/Strength

Back Squats:
3.3.3.3.3.3RM

WOD

7min AMRAP
10 Power Cleans
8 Front Rack Walking Lunges
6 Shoulder to Overhead

 

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http://www.crossfitsanitas.com/8689/ http://www.crossfitsanitas.com/8689/#comments Mon, 28 Jul 2014 03:16:19 +0000 http://www.crossfitsanitas.com/?p=8689 Strength
**DAY 4 DELOAD**
Warm-up
75 du’s
50 pushups
25 KB cleans
50 air squats
75 du’s

A. Narrow grip bench press, 5×5 reps @ 40% of 1RM bench

B. Axle press
3×8 reps

C. 3 count pullups x 12 reps

D. SWOD
4 rope climbs
30m sled push
3 rope climbs
60m sled push
2 rope climbs
90m sled push
1 rope climb
120m sled push

Post your scores to the Whiteboard.

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Monday 7-28-14 http://www.crossfitsanitas.com/monday-7-28-14/ http://www.crossfitsanitas.com/monday-7-28-14/#comments Mon, 28 Jul 2014 01:47:41 +0000 http://www.crossfitsanitas.com/?p=8614 Warm-Up

5 min Jump rope skills and drills
Then…
3 rounds for quality

Banded scap retraction 10
5x BB muscle snatch 
5x snatch push press 
10x split lunge 

SKILL
Power Snatch

Workout of the Day
Every Other minute for 16 minutes
Even: 4 Power snatch+ 8 Box Jumps
Odd : 6-8 HSPU

LEVELS:
L1: 3 HPS+ 4 Box Jumps
** Use DBs for HSPU substitute
L2: 95/65
L3: 135/ 95

 

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Sunday 7- 27-14 http://www.crossfitsanitas.com/sunday-7-27-14/ http://www.crossfitsanitas.com/sunday-7-27-14/#comments Sun, 27 Jul 2014 01:45:57 +0000 http://www.crossfitsanitas.com/?p=8612 Warm-Up

3 rounds for qualty
10 Mountain Climbers
:30 squat hold
10 abmat sit ups
jog 400  

SKILL

Tuck to extensions

Workout of the Day
“Every 3 minutes for 18 minutes (6 rounds)
1 minute at each station

A.KB suitcase Split Squat
3-4 reps each leg

B. 6-8 Barbell roll outs

C. 6-8 tuck to extentions

 

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Sunday Fun Run http://www.crossfitsanitas.com/sunday-fun-run/ http://www.crossfitsanitas.com/sunday-fun-run/#comments Sat, 26 Jul 2014 20:17:17 +0000 http://www.crossfitsanitas.com/?p=8679 betassobanner

Tomorrow, Sunday the 27th, we will be hitting up the Betasso Preserve for a nice run. You can follow the link to get directions to Betasso. http://www.bouldercounty.org/os/parks/pages/betassopreserve.aspx

There are multiple trail options so we can plan on seeing how far people want to go once we are at the start of the trail and head out from there.  Let’s plan on a 60min run with multiple pace options. Dogs are allowed on the trails, so bring them along for the run. 

See you all tomorrow morning at 8am! 

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Endurance 7-26-14@BHS http://www.crossfitsanitas.com/endurance-7-26-14bhs/ http://www.crossfitsanitas.com/endurance-7-26-14bhs/#comments Sat, 26 Jul 2014 01:45:05 +0000 http://www.crossfitsanitas.com/?p=8618 Warm-Up

Pose drills

SKILL

pacing your 400s

+ Proper heel pull height

Workout of the Day
5 x 400m repeats
(90 second rest)

 

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Saturday 7-26-14 http://www.crossfitsanitas.com/saturday-7-26-14/ http://www.crossfitsanitas.com/saturday-7-26-14/#comments Sat, 26 Jul 2014 01:37:22 +0000 http://www.crossfitsanitas.com/?p=8609 Warm-Up

Slamball Group Dynamic

SKILL

Push press
“solid core”

Workout of the Day
“Partner DAY:
Every other minute for 10 minutes
Even: Push Press x 10
ODD:Air squat x 15

LEVELS:
L1: 6 Push press+ 10 Air squats
** Use DBs if mobility limiting
L2: 95 / 65
L3: 115 / 80

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Teens 7.25.14 http://www.crossfitsanitas.com/teens-7-25-14/ http://www.crossfitsanitas.com/teens-7-25-14/#comments Fri, 25 Jul 2014 18:21:21 +0000 http://www.crossfitsanitas.com/?p=8676 Warmup
3 Rounds:
10 Goblet Squats
10 Russian KB Swings
10 Hollow Rocks
10 Supermans
10 Pushups

SKILL:
Burpee Box Jump Overs

WOD: 
Every 3min for 15min
15 KB Swings
10 Burpee Box Jump Overs
1 Sled Push (60m)

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Strength 7.25.14 http://www.crossfitsanitas.com/strength-7-25-14/ http://www.crossfitsanitas.com/strength-7-25-14/#comments Fri, 25 Jul 2014 03:51:04 +0000 http://www.crossfitsanitas.com/?p=8670 Strength
***Deload Day 3***
Warm-up
3 rounds for virtuosity
10 kip swings (** feet should NOT come apart)
10 roll/shoulder stand/narrow squat or pistol
:30 handstand hold *facing wall*
:30 side split (ea. side)

A. Muscle snatch, 8×3 reps @ 45% of 1RM snatch

B. Pendlay row x 50 reps @ 75#(55#)

C. Every 3m for 15m
12 DB burpee clean and press (30/15)
**(Chest to deck, high hips, muscle DB clean, OH press)

D. 6 Rounds for quality:
:15 second superman hold followed immediately by 5 superman
:15 second rest

Post your scores to the Whiteboard.

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Oly 7.24.14 http://www.crossfitsanitas.com/oly-7-24-14-2/ http://www.crossfitsanitas.com/oly-7-24-14-2/#comments Fri, 25 Jul 2014 02:00:51 +0000 http://www.crossfitsanitas.com/?p=8594 Workout of the Day
Clean & Jerk – 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1×3

Clean Pull – 100% (of cln) x 3 x 2, 105% x 2 x 2

Front Squat – 70%x2, 75%x2, 80%x2, 85%x2x3

Post your scores to the Whiteboard.

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