Workout of the Day (WOD)

Thursday Competitors

CrossFit Sands – CrossFit Competitors

HSW

15min HSW Workshop
Work on turning every 5m.

Front Squat (5 x 3 @ 87%)

Push Press (6 x 2 (AHAP))

Santiago (Time)

7 Rounds for time:

18 Dumbbell Hang Squat Clean, 35#

18 Pull-ups

10 Power Clean, 135#

10 Handstand Push-ups
In honor of U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, died on July, 18, 2010
To learn more about Santiago click here
Female Rx: DB = 20# , PC = 95#

Fitness Thursday

CrossFit Sands – CrossFit Fitness

Squat W/U 1 (No Measure)

2 rnds

30sec Inactive Squat

10 Glute Bridges

10 Ninja Band Walks (Lateral)

10 Superman Folds

5 Min Double unders (AMRAP – Reps)

5 Minutes Max effort Double unders
*PRACTICE*

Front Squat (5-5-5-5-5)

For Time: (Time)

20-15-10-5-10-15-20

Wallballs 20/14

Double Unders x2

*Singles x 3

*15mins Time Cap

Wednesday Competitors

CrossFit Sands – CrossFit Competitors

Snatch Balance (5-5-5-5)

Snatch (2-2-2-2-2)

Deadlift (2 x 5 @ 75% , 2 x 4 @ 80% , 2 x 3 @ 85% , 2 x 20)

2 x 5 @ 75%

2 x 4 @ 80%

2 x 3 @ 85%

2 x 20 (AHAP)

Hortman (AMRAP – Rounds and Reps)

45-Minute AMRAP of:

800m Run

80 Squats

8 Muscle-ups
In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011
To learn more about Hortman click here

Fitness Wednesday

CrossFit Sands – CrossFit Fitness

Shoulder W/U 1 (No Measure)

25 Star Jumps (Side)

25 Star Jumps (Front)

30 Arm Circles (Small, Medium, Large…Fwd & Bwd)

10 Push Up Plus (Separate Scaps)

30sec Chest Opener (Pole)

Bench Press (5-5-5-5-5)

*Superset with Pull Ups

Pull-ups (5-5-5-5-5)

*Pull Ups are strict

*Bands can be used

AMRAP in 18mins (AMRAP – Reps)

Row / AB Cals

*Every 3mins complete:

15 Hand-Release Push Ups

Tuesday Competitors

CrossFit Sands – CrossFit Competitors

Active Rest 3 (No Measure)

A) ROMWOD or 15min Stretch and Foam Roll

B) Run

8 x 400m Run

HR < 140
Rest as needed between intervals

C) 5 Sets

15 Push Ups

15 Ring Rows

Turbo Tuesday

CrossFit Sands – CrossFit Performance

Joff Dynamic 1 (No Measure)

2 Rounds

100m Run

10 Scorpian Kicks

20 Lunges

20 Back Extensions

20 Shoulder Rolls (10 forward 10 back)

Metcon (Time)

100 cal Row

80 Box Jump Over (24/20)

60 Power Snatch (95/65)

40 Burpee Pull ups

60 Power Snatch (95/65)

80 Box Jump Over (24/20)

100 cal Row

Fitness Tuesday

CrossFit Sands – CrossFit Fitness

Warm-up (No Measure)

2 Rounds of:

20 High Knees (on the spot)

20 Butt Kicks (on the spot)

40 Calf Pumps

10 Jumping Lunge

EMOTM for 8mins (No Measure)

Sprint 50m

EMOTM for 21mins (AMRAP – Reps)

1) Max Russian KB Swings

2) Max Goblet Squats

3) Max Russian Twists

*Use one KB for all the movements

Max Flutter Kicks in 5mins (AMRAP – Reps)

*Every break complete 10 Straight Leg Sit Ups

Monday Competitors

CrossFit Sands – CrossFit Competitors

Metcon (No Measure)

EMOM20

1) 10 T2Rings

2) 15 GHD Sit-ups

3) 1-3 Strict Ring MU

4) 20 Glute Bridges 2sec pause in the top

Split Jerk (3-3-3-2-2-2)

Front Rack Lunge (5 x 10 (AHAP))

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here

Mega Monday

CrossFit Sands – CrossFit Performance

Posterior 5 (No Measure)

2 Rounds:

10 Leg Swings

10 Alt Toe Touches

5 Floor-Facing Angels

10 Back Extensions

Deadlift (10-10-10-10)

*Practice Wall Climbs after each set

5 Rounds Each For Time: (5 Rounds for time)

25 Wallballs 20/14

15 V Ups

5 Wall Climbs

*Rest 3mins

*Can only break WB’s up once…anymore and 5 reps will be added each round
Scaling

1. WB Weight

2. WB Height

3. Tuck Crunches

4. Sit Ups

5. 1/2 WC

Sunday Competitors

CrossFit Sands – CrossFit Competitors

Metcon (Weight)

EMOM10

1 Power Snatch + 2 OH Squat

(Same weight through all 10 minutes)

Metcon (Weight)

EMOM10

1 Power Clean + 2 Hang squat Clean

(Same weight through all 10 minutes)

Back Squat (4-4-3-3-2-2-1-1)

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

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