WODs & News

CrossFit Sane – CrossFit Metcon (Time) Partner WOD 5 rounds 100m DB Farmers carry (50m each) 20 DB lunges (10 each) 5 partner burpees

CrossFit Sane – CrossFit Cardi-no (AMRAP – Reps) AMRAP 35 1 min Row 1 min Rest 1 min Bike 1 min Rest 1 min Single/Double Unders 1 min RestSingles = 1 Double = 2 Score = Total cals on row/bike + [...]

CrossFit Sane – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12 3 Deadlifts 185/135 6 Burpees 9 Abmat Sit-upsRx+ – Deadlift 225/Burpees over Bar Cooldown ROMWOD

CrossFit Sane – CrossFit Metcon (5 Rounds for weight) 5 Rounds 400m Run 1 min Plank Max Overhead Squat Rest 3 min Score = 400m run time + 1 min plank – Max OHS weight

CrossFit Sane – CrossFit Metcon (Weight) EMOM 10 10 Weighted Ring Rows 10 Close Grip Bench Cooldown ROMWOD

CrossFit Sane – CrossFit Joshie (Time) 3 Rounds for time of: 21 Dumbbell Snatch Right Arm, 40# 21 L-Sit Pull-ups 21 Dumbbell Snatch Left Arm, 40# 21 L-Sit Pull-ups *Squat, Not Power Snatches* In [...]

CrossFit Sane – CrossFit Metcon (Time) For time: 200 wall-ball shots* 150 partner deadlifts 200 hand-release push-ups*

CrossFit Sane – CrossFit Weightlifting Hang Clean (2,2,2) Strength Weighted Sit-Ups (15,15,15) Weighted Step-ups (10,10,10) Prone Leg Raises (10,10,10)

CrossFit Sane – CrossFit Metcon Metcon (3 Rounds for reps) 3 Rounds 1 min Active Release Push-ups 1 min Push Press 50% 1 min Row Cals 1 min Rest Cooldown ROMWOD

CrossFit Sane – CrossFit Metcon Metcon (Time) 1 RFT: 12 Hang Power Snatches 95/65 80 Double Unders 8 Back Squats 165/110 40 Double Unders 8 Hang PS 40 Double Unders 12 Back Squats 80 Double Unders