Workout of the day

Wednesday August 12, 2020 

‘Celebrate!!!!!’ 

Happy Anniversary CrossFit Sanctuary – 8 Years!!!

Buy In: Run 400m 

Rep Scheme: 21-15-9 

Deadlifts (225/155) 

Dumbbell Snatches (53/35)

Goblet Squats

Cash Out: ?

Tuesday August 11, 2020 

‘We Are Rising Above’ 

For Time: 

30 Power Cleans (115/75) 

40 Air Squats  

50 Mountain Climbers (each leg) 

60 Kettlebell Swings (53/35) 

Monday August 10, 2020 

‘Release’ 

Parking Lot WOD 

6 Squat Cleans (115/75) +2 

6 Shoulder to Overhead +2 

Row 10 Cal +2 

Run 100m 

At Home WOD 

(if possible, you will need a jump rope) 

14 Min AMRAP 

40 Double Unders or 90 Singles or 100 Jumping Jacks 

7 Handstand Pushups## 

12 Dumbbell Snatches or Kettlebell Snatches 

18 Dumbbell Squats 

20 Bicycles (Each leg) 

##Perform 14 Hand Release Push Ups if you cannot perform handstand pushups 

Saturday August 8, 2020

‘Sexy Saturday’

At Home

For Time:

16 Min AMRAP:

11 Inchworms

11 Kettlebell/Dumbbell Swings

11 Kettlebell/Dumbbell Snatches

11 Kettlebell/Dumbbell Squats

Friday August 7, 2020

‘Fitness Friday’

At Home

Run ½ Mile or 1 Mile or 2 Mile, or more!!!