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Blog 2017-11-24T20:18:01+00:00

02/12/2018

Sandia CrossFit - CrossFitView Public WhiteboardWarm-up4 Rounds 8 Air Squats 10 PushupsStrengthBack Squat (7-5-3-3-3)1x7@70% 1x5@75% 3x3@80%MetconMetcon (AMRAP - Reps)rx 225/155 7 Minute AMRAP Wallballs EMOM 5 DeadliftsScore is reps of Wallballs. At 3,2,1 go start [...]

02/09/2018

Sandia CrossFit - CrossFitWarm-up3 Rounds: 10 Dumbbell Overhead Lunge (5 on each side) 8 PushupsStrengthFront Squat (4-4-4-4-4)Do 5 sets of 4 building in weight each time.MetconMetcon (AMRAP - Rounds and Reps)rx 115/75 10 Minute AMRAP: [...]

02/08/2018

Sandia CrossFit - CrossFitWarm-up3 Rounds 10 Overhead Squats 10 SitupsStrength2 Hang Squat Snatch + 1 Squat Snatch (1-1-1)2 Hang Squat Snatch + 1 Squat Snatch3 heavy sets of this complex.MetconMetcon (Time)rx 185/135 rx+ C2B, 275/175, [...]

02/07/2018

Sandia CrossFit - CrossFitWarm-up30 Power Snatches 45/35StrengthOverhead Squat (10 )Work up to a heavy set of 10.MetconMetcon (AMRAP - Rounds and Reps)rx 50/35 AMRAP 18: 50 Double Unders 15 Dumbell Snatches 12 Dumbbell Overhead Squats [...]

02/06/2018

Sandia CrossFit - CrossFitWarm-up15/12 Cal Ride or Row 25 Handstand PushupsStrengthPush Press (3-3-3-3-3)Your choice of weight.MetconMetcon (Time)rx 53/35, 135/95 For Time: 50/35 Calorie Row or Ride 40 Kettlebell Swings 30 Push Jerks 40 Kettlebell Swings [...]

02/03/3018

Sandia CrossFit - CrossFitStrengthChoose three 3x8 pull-ups 3x8 dips 3x8 muscle ups 3x 30 second handstand hold 3x10 handstand push-ups 3xmax handstand walk 3x5 rope climbs Choose two that you are bad at, and one [...]

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