Oct 202014
 

A. Front Squats 4-4-4-4@33×2

B. Push jerks 3-3-3-3-3

C. 10min EMOM in Teams:
Wall Balls x10

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Oct 192014
 

A. Midline Test:
FLR Hold for Time
Side Plank Holds for Time

B. 10min AMRAP:
3 TNG Power Cleans (Heavy)
6 T2B
9 Burpees

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Oct 172014
 

5 Rounds in Teams of 4:
12 Box Jump Step Downs
8 Tire Flips
4 S2S (Heavy weight)
2 Rope Climbs

Teams will rotate only when each member has completed all their reps.

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Oct 162014
 

A.For times:
500m row sprint
Rest 90sec
500m row sprint

B.For times:
200m run sprint
Rest 45 sec
200m run sprint

C.3 sets of:
Hammer kb curls x15 e/arm
20 sec of holding in support on the rings

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Oct 152014
 

A. 5 sets of:
Bench Press x6@3030
Rest 1min
Bent Over Reverse KB Flies x12
Rest 1min

B. 1 Attempt for Max Reps of Wall Balls

C. Handstand Work 10min

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire

Oct 142014
 

A. 10 MIN AMRAP:
14 Box Jump Step-Downs (24/20)
8 Pull-Ups
12 V-Ups

** Rest 5 MIN **

B. 10 MIN AMRAP:
8 Burpees
200m run
12 KB Swings (Moderate weight)

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire