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Super Saturday

CrossFit Sands – CrossFit Performance CF Warm Up 1 (No Measure) 3 Rounds 5 Burpees 4 Air sqauts 3 Inch Worms 2 Push Ups 10 PVC Shoulder dislocates DB Walking Lunge (20-20-20) Metcon (No Measure) Banded Runs 5x20m Metcon (AMRAP – Rounds and Reps) 15…

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Saturyay!

CrossFit Sands – CrossFit Teens Warm-up Warm-up (No Measure) 5 min on AB 5 squats => Inch worms 5 push ups => lunges 5 sit ups => broad jumps 5 tuck jumps=> backward lunges Push Press (6×2) Metcon (AMRAP – Rounds) Death by: Dumbbell push…

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Super Saturday

CrossFit Sands – CrossFit PreTeens Warm-up Warm-up (No Measure) 250m row Mixed tabata of Squats Tuck Jumps Push ups Sit ups Front Rack Lunge (5×4) Toes-To-Bar (1×1) Metcon (AMRAP – Rounds and Reps) AMRAP 12 15 toes to bar 10 Front rack lunge 5 dumbbell…

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Freaky Friday

CrossFit Sands – CrossFit Performance Metcon (Time) ‘Pick your poison’ In teams of 3, chose 5 from the following exercises. Teams must complete 120 reps of each exercise before moving to the next, dividing work as needed. 1 works, 1 holds, 1 rests. If the…

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Friday Competitors

CrossFit Sands – CrossFit Competitors Metcon (AMRAP – Reps) Friday Funday! Gymnastics: 1) ME Ring Muscle Ups 2) ME HSPU 3) ME Pull-ups all attempts have to be 1 and done. warm up a little before. Score is total unbroken score of all 3. Metcon…

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Thirsty Thursday

CrossFit Sands – CrossFit Fitness Posterior 1 (No Measure) 10m Inchworm to Camel 10m Walking toe touch (Elephant) 20 Alternate Toe Touches 10 Superman Folds Deadlift (5×5) Supine Med Ball Throw (3×10) Metcon (AMRAP – Rounds and Reps) 15 min Amrap 10 Deadlifts 155/105 20…

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Thirsty Thursday

CrossFit Sands – CrossFit Performance Posterior 4 (No Measure) 2 rnds 15 Leg Swings (Fwd/Bwd & Side-Side) 10 Lower Back Rolls 10 Band Bent-Over Row 10 Band Goodmornings Deadlift (20mins to Establish a 1RM) 5 Rounds For Quality: (No Measure) 10 Hip Thrusts 5 Hollow…

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Thursday Competitors

CrossFit Sands – CrossFit Competitors Metcon (No Measure) EMOM15 1) 2-5 Muscle Ups 2) 10m HSW 3) 15 GHD Back etx Metcon (Weight) 5 Rounds Not for time 5 OH Squats @ 75% 15 GHD Sit-ups Metcon (Time) 6 RFT 8 Strict Pul-ups 8 Strict…

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Wacky Wednesday

CrossFit Sands – CrossFit PreTeens Warm-up Coaches Warm Up (No Measure) Metcon (Time) ‘Don’t drop the baby’ *In teams of 2 *MB (baby) must be carried throughout entire WOD * for exercises where 1 works and 1 rests, ball must be held OH or in…

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Wild Wednesday

CrossFit Sands – CrossFit Performance Shoulder W/U 3 (No Measure) 3 rnds: 10 Crab Raises 20 Alt Arm Rotations 10 Hand-Release Push Up 20sec Active Bar Hang Bench Press (15-12-9-6-3) *Superset with Chin over bar hold Chin Over Bar Hold (5xMax) Complete a Max effort…

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