04/16/2015

By | 2015-04-14T19:39:19+00:00 April 16th, 2015|WODs|

Sandia CrossFit - CrossFitView Public WhiteboardWeightliftingShoulder Press (3-3-3-3-3)Strict. Increasing each set.MetconMetcon (Time)Choose any 4. Break up reps anyway you choose. 150 Double Unders 75 Situps [...]

04/15/2015

By | 2015-04-14T19:39:24+00:00 April 15th, 2015|WODs|

Sandia CrossFit - CrossFitView Public WhiteboardStrengthFront Squat (3-3-3-3-3-3-3-3)3 reps every minute for 8 minutes. You choose the weight.MetconMetcon (Time)rx 135/95 44/35 rx+ 155/105 53/44 3 [...]

04/14/2015

By | 2015-04-14T02:24:38+00:00 April 14th, 2015|WODs|

Sandia CrossFit - CrossFitView Public WhiteboardStrengthPull-ups (5-5-5-5-5)Weighted Pullups or whatever is hardest for you. In between sets work on Handstand pushups and Muscle ups.MetconMetcon (AMRAP [...]

04/13/2015

By | 2015-04-13T01:54:35+00:00 April 13th, 2015|WODs|

Sandia CrossFit - CrossFitView Public WhiteboardStrengthDeadlift (3-3-3-3-3)Increasing each set.MetconMetcon (AMRAP - Rounds and Reps)9 Min Amrap rx 20/14 rx+ 25/18 30 Double Unders 20 Wallballs [...]

4/11/2015

By | 2015-04-11T15:24:33+00:00 April 11th, 2015|WODs|

Sandia CrossFit - CrossFitView Public WhiteboardSkillMetcon (AMRAP - Rounds)Sprints 4x1MetconMetcon (AMRAP - Rounds and Reps)10 min AMRAP Rx 35/15 135/95 Rx+ 45/25 155/115 15 weighted [...]

04/10/2015

By | 2015-04-07T05:11:40+00:00 April 10th, 2015|WODs|

Sandia CrossFit - CrossFitView Public WhiteboardStrengthComplex (1-1-1)Above the knee Squat Snatch + Below the knee Squat Snatch + Full Squat Snatch All 3 sets ame [...]

04/09/2015

By | 2015-04-07T04:54:08+00:00 April 9th, 2015|WODs|

Sandia CrossFit - CrossFitView Public WhiteboardStrengthBent Over Row (5-5-5-5-5)Perfect technique. No using the hips or bouncing.MetconMetcon (Time)For time you choose any 4 50 Cal Row [...]

04/08/2015

By | 2015-04-07T04:54:09+00:00 April 8th, 2015|WODs|

Sandia CrossFit - CrossFitView Public WhiteboardStrengthBack Squat (5-5-5-5-5)Increasing each set.MetconMetcon (Time)rx 115/75 rx+ 155/105 3 Rounds 10 Handstand Pushups 30 Double Unders 10 Hang Power [...]

04/07/2015

By | 2015-04-07T15:24:07+00:00 April 7th, 2015|WODs|

Sandia CrossFit - CrossFitView Public WhiteboardStrengthClean and Jerk (3)10 Min Emom. Every minute do three reps. You choose the weight. Should be heavy. Can be [...]

04/06/2015

By | 2015-04-06T01:40:55+00:00 April 6th, 2015|WODs|

Sandia CrossFit - CrossFitView Public WhiteboardStrengthLunges (6-6-6-6-6-6)Front rack 6 steps per set. Same weight across.MetconMetcon (Time)rx 115/75 rx+ 135/95 C2B Pullups 4 Rounds 10 Jerks [...]

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