WODs & News

CrossFit Sane – CrossFit Strength Box Squat (2,2,2,2) Metcon Off the Walls (AMRAP – Rounds and Reps) AMRAP 10 3 Muscle Ups 10 Wall Balls 20/14

CrossFit Sane – CrossFit Metcon (Time) 5 RFT: 20 Ring Rows – Plank Hold 20 Russian Twists – Hollow Hold Cooldown – ROMWOD

CrossFit Sane – CrossFit Metcon Lunges or Lungs? (Time) 4 RFT 100m Lunges 300m Run *wear 20lb vest

CrossFit Sane – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 Sumo DL 65% 4 Burpees Over Bar 30s Plank Cooldown – ROMWOD

CrossFit Sane – CrossFit Metcon Devil’s Gymnasty Tricycle (Calories) EMOM 8 20s Airdyne 2 Muscle-Ups EMOM 8 30s Airdyne 1 Muscle-Up

CrossFit Sane – CrossFit Strength Push Press (5,5,5) Push Jerk (3,3,3) Split Jerk (1,1,1) Extra Work – Dumbbells & Abs

CrossFit Sane – CrossFit Strength Pause Back Squat (2RM) 3sec Pause Metcon Metcon (Time) 21-15-9 Ring Dips Overhead Squat 95/55 Row Cals

CrossFit Sane – CrossFit EOD 131 Memorial (Time) In a 20lb vest or body armor.. For time: 65 Front Squats 135/95 65 Kettlebell Swings 70/53 16 Partner over burpees 65 Hang power cleans 135/95 65 [...]

CrossFit Sane – CrossFit Metcon Flipper (Time) 3 RFT 6 Tire Flips Big/Lil’ 800m Run

CrossFit Sane – CrossFit Warm-up – Strong shoulder protocol Metcon Death by Pullups (AMRAP – Reps) min 1 – 1 pullup min 2 – 2 pullups min 3 – 3 pullups… go until you cant finish your reps within [...]