Monday, September 30, 2013


Kyle and Nate from CrossFit Santa Fe Crushed It!


Level 2

A. Strength: Front Squat: Build to a Heavy 1RM Front Squat (12)

AMRAP at 85% of Heaviest A for max reps set is over (1 attempt)

WOD: 2 min on, 2 min off x 4 rounds (start over at the top of push-ups at the beginning of every AMRAP)
5  Clapping Push Ups (sub to regular push ups)
7  2fer Wall Ball (sub to regular wall ball)
9  Box Jump + jump down/step down (Open Standards)


Level 1

A. Skill Builder/Strength: Build to a heavy 5 Rep front squat (10)
AMRAP at 80% of A in 1 attempt (max reps)

WOD: 2 min on, 2 min off x 4 sets
5 Hand Release Push Ups
7  Wall Ball
9  Box Jumps/Step Ups + step down


Level 2

Pre-Skill: 400m run x 3 sets, Rest 3 min after each set: Score is total time

WOD: For time: 21-15-9
DB Snatch
Toes to Bar


Level 1

Pre-Skill: 200m Run x 3, Rest as needed

Skill Builder: Kipping Pull Up Progressions


100m Run
10 KB Swings
5 Pull Ups/Jumping Pull Ups/Ring Rows

Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now. - Denis Waitley

Post time, load or completed reps to comments.

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