Oct 302014
 

Reminder: No afternoon / evening classes – Happy Halloween!

A. 4 sets of:
1min Max Burpees
Rest 1min
1min Max V-ups
Rest 1min
1min Max Deadlifts (75% of 1RM)
Rest 3 min

B. 3 sets of:
20 HS Shoulder Taps or 30sec Hold
15 Ring Rows w/ Feet Elevated

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Oct 292014
 

A. 3 sets of:
Powell Raise x10@30×1 (each arm)
Rest 1min
CGBP x8
Rest 1min

B. Every 2mins for 18mins:
1 Snatch High Pull
1 Hovering Power Snatch

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire

Oct 282014
 

10min AMRAP:
200m Run
6 Pull-Ups
6 Thrusters

Rest 5mins

10min AMRAP:
300m Row
10 T2B
10 OH Lunges w/ BB – 45/35

Rest 5mins

10min AMRAP:
10 Burpee Box Jump Step Downs – 24/20
100m Sled Drag – 135/90
30 DU (3:1 Singles)

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Oct 272014
 

A. Front Squats 3-3-3-3-3@33×2

B. Push Press x2 + Split Jerk x1…Build to heavy single

C. 16min EMOM:
1st min – 12 Heavy Russian KB Swings
2nd min – 10 Burpees
3rd min – 8 Ring Dips (Matador, Parallettes, Boxes)
4th min – 6 Power Cleans (Heavy TNG)

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Oct 262014
 

A. Ab Rollouts 3×10 (Use wheel,rings,Foam, BB)

B. 18min AMRAP:
12 Wall Balls (12pts)
30sec side plank L (10pts)
30sec side plank R (10pts)
8 Pull-Ups (8pts)
300m Run (10pts)

50 pts possible per round

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2014 Phoenix Europa Throwdown – Andy Timm = 1st Place, Cassidi Klingler = 10th Place overall

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Oct 242014
 

Reminder: No Saturday morning classes.

Join us at 5pm for the WOD followed by Pumpkin Carving with the Kids!

For time with a partner:
800m Run (Both run)
1000m Row (Break it up)
100-Push ups
80-Box jumps – 24/20
60-Pull ups
40-Walking lunges w/kbs – 44/26
20-Power Cleans – 155/135

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire