Rope Climbing and Running are in the WOD. Bring appropriate attire, sneakers and socks
Complete as many rounds in 20 minutes as you can of:
1 Rope Ascent
95/65 pound Clean and Jerk, 15 reps
Run 400 meters
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Split Jerk 2 Rope Climbs 2 HSPU (Strict, full range of motion HSPU (sub ONLY push-ups for 12 reps) 2 Push Press or Jerk 135#/95# 2 Rope Climbs 4 HSPU 4 Push Press or Jerk 2 Rope Climbs 6 HSPU 6 Push…
Saturday 8 and 9 AM only. Strength/Skill: Push/Split Jerk 3 @ 70% 3 @ 80% 2 @ 90% Every 2 min for 10 min 2 @ 80% of 1RM. 4 RFT 400m run 12 HSPU 16 Ring Dips 20 KB Swings 53/35
Strength: Find your 5RM deadlift 3RFT 30 Weighted Sit Ups 45/30 10 Squat Snatches 135/95 5 M/Us
Christmas party will be Dec 16th. Save the date! We will be closed Thanksgiving! Friday hours are 8 and 9am. 6 RFT: 15 DB thrusters 50/35 50 D/U (2:1 Tempo Jumps) 3 Rope Climbs (3:1)
Strength/Skill – Push Jerk Technique (Yes we are a hurting a little in that dept.) Partner WOD 3 RFT 10 C&J 135/95 250m Row 40 Air Squats 8 C&J 135/95 350m Row 30 Air Squats 6 C&J 450m 20 Air Squats CrossFit Kryptonite
We would like to welcome CrossFit Sanctuary members tomorrow @ 9 A.M. Please come down and WOD with us. Strength/Skill – O.H. Squat 1 RM 5 R.F.T. 5 C2B Pull-ups 5 Walk out walk in Push-ups 10 Deadlifts 135/95 10 Front Squats 135/95 (No Rack)