Mar 262015
 

A. 10 MIN EMOM – 1 Squat Snatch (Build up to a 1RM)

B. 5 Rounds for Time:
9 Bar-Over Burpees
12 Hang Power Snatch – 75/55
15 Wall Ball – 20/14

11081472_10206473904672052_7613008958943691499_n

#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire #crossfit #ironman

Mar 252015
 

For Time:
200m Sled Pull Buy-In (135/90)
Then, 3 Rounds of:
1 Rope Climb (10:1 Pull-Up Conversion)
20 Floor Wipers – 135/95
30 H2H KB Swings – 35/26

IMG_6041

#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire #crossfit #ironman

Mar 242015
 

A. 10 MIN to Est. 1RM DL

B. 5 Rounds, Each at Max Effort:
7 TNG DL
14 K2E
21 DU (3:1 Singles)
Rest 2 MIN
Score is the lowest load used.

1455964_10206454670831218_304208405206993398_n

#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire #crossfit #ironman

Mar 232015
 

For Time:
400m Run
25 HRPU
25 Box Jump Overs – 24/20
50 Sit-Ups
800m Run
50 Sit-Ups
25 Box Jump Overs – 24/20
25 HRPU
400m Run

11069486_10206426718052416_1603999421713188326_n

#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire #crossfit #ironman

Mar 222015
 

21-15-9 Reps For Time:
Thrusters – 95/65
Pull-Ups
Compare to 2-Sep-2014

10622908_10206434246600625_8686654449180541165_n

#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire #crossfit #ironman

Mar 202015
 

Rx, 8 MIN AMRAP:
Round 1 = 3 HSPU + 3 Cleans (185/125)
Round 2 = 6 HSPU + 3 Cleans (185/125)
Round 3 = 9 HSPU + 3 Cleans (185/125)
Round 4 = 12 HSPU + 6 Cleans (185/125)
Round 5 = 15 HSPU + 6 Cleans (185/125)
Round 6 = 18 HSPU + 6 Cleans (185/125)
Round 7 = 21 HSPU + 9 Cleans (185/125)
And so forth, until time runs out.
Score is total reps completed in time allowed.

Scaled, 8 MIN AMRAP:
10 Push Press (95/65)
10 Cleans (115/75)

10614293_10206420572418779_348016029111135805_n

#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire #crossfit