Happy 1-Year Anniversary CrossFit SanTan!
Today’s WOD, 12 Rounds for Time:
5 Pull-Ups
20 Air Squats
Feb 282012
2 Rounds for Time:
400m Run
200m Waiters Walk – 35M / 26W [Left]
50 Sit-Ups
400m Run
200m Waiters Walk – 35M / 26W [Right]
50 Supermans
Feb 272012
Reminder: Gym closed 7pm-8pm for Trainer Meeting
Today’s WOD: For time, Wall-ball 150 shots – 20M / 14W
Compare to 21-Nov-2011
Feb 262012
For Time:
1000m Row
50 K2E
30 HRPU
CrossFit SanTan Ragnar Racers
Feb 252012
CFS1 – The Other Total: 1RM for Clean, Bench Press, Overhead Squat
CFS2 – 4 Min AMRAP: Muscle-Ups
CFS3 – For Time: 1-2-3-4-5 Rope Climb, 3-6-9-12-15 Front Squat (135/95)
CFE1 – 3 rounds for time – 50m Sprint + 50m Burpee Broad Jumps
CFE2 – Run 8x400m with 30 sec rest in between
CFE3 – Row 5k
Feb 242012
3 rounds for time of:
500m Row
12 BW Deadlift
21 Box Jumps
Compare to 26-Nov-2011
TEAM WOD, 10am – 11am: Same WOD but AMRAP team format for 20min [155M/115W DL]
Feb 232012
For Time:
21 Hang Power Clean – 135M / 95W
600m Run
15 Hang Power Clean – 135M / 95W
400m Run
9 Hang Power Clean – 135M / 95W
200m Run
Compare to 25-Oct-2011
Feb 222012
4 Rounds for Time:
12 Burpees
12 Box Jumps
12 Burpee Box Jumps
Feb 212012
8-16-24-32 Reps for time:
KB Swing – 53M / 35W
Sit-Ups
Jumping Lunges, Alternating Legs
Feb 202012
10 Minute AMRAP:
Round 1 = 2 Shoulder-to-Overhead (95/65) + 2 Pull-Ups
Round 2 = 4 Shoulder-to-Overhead (95/65) + 4 Pull-Ups
Round 3 = 6 Shoulder-to-Overhead (95/65) + 6 Pull-Ups
Round 4 = 8 Shoulder-to-Overhead (95/65) + 8 Pull-Ups
…and so forth…
Continue increasing each exercise by 2 reps each round until time runs out, no rest between rounds.
Post rounds completed for score.
CrossFit SanTan Dodgeball 18-Feb-2012
