CrossFit Santa Fe

Monday

Big congrats to our community members Jennifer Montano – Hernandez, Ivonne Lobo, Meredith Sherman, Jackie Munro, Nick Scher, Michael Chandler, Jacquaan Matherson and Coach Lorenzo for representing Undisputed at Duke City Conquest 2017!  We are proud of how strong our members and supporter are, thank you!

***Weekly challenge***
Max UB strict press
Sport 65/45
Fitness 45/25

A) 3 Push jerk + 3 split jerk x4

B) Tabata
1 Min rest in between each movement
Wall balls 20/14
Hollow rocks
Russian Kettle bell swings 24/16
Mountain climbers


Sunday

Foundations Class

Handstand Push Up


Saturday

Duke City Conquest Competitors  

Day one!

WOD 1

Ginger and Spice (Jen and Ivonne) – 8am

Nice Butts (Meredith and Jackie) – 8:15am

Old, Bald and JACKED (Nick and Michael) – 11am

Coach Lorenzo – 11:30

Jacquaan – 11 or 11:30

WOD 2

Ginger and Spice (Jen and Ivonne) – 12:25pm Tentatively 

Nice Butts (Meredith and Jackie) – 12:40pm

Old, Bald and JACKED (Nick and Michael) -3:20pm

Coach Lorenzo  – 3:50pm

Jacquaan  – 3:35 or 3:50pm

Come support your community!

Workout

Partner

Buy in
Sprint row 1400 M
50 Toes to bar
40 burpees
30 Sandbag cleans 100/60
40 Burpees
50 Toes to bar
Buy out
Sprint row 1400 M
*Toes to bar can only be performed while sandbag is held at chest height.


Friday

A) Clean + Hang Clean
4×2 @ 80%

B) 6 rounds

5 Hang clean to push jerk 135/95
15 Box jumps 24/20


Thursday

A) Kneeling barbell strict press
4×6 build to heavy

B) 12 Min

10 Cal Row
15 Abmat situps
20 Bird pickers
25 Mountain Climbers


Wednesday

A)

B) “Nancy”

5 Rounds

400 M run
15 Overhead squats 95/65


Tuesday

A) Single arm kettle bell farmer carry heavy

100m x4

B) EMOM 14 Min

1. 15 Butterfly pull ups
2. 3 Turkish get ups 24/16

*Carry is for quality, looking for upright, no lean, posture. Midline stable.


Monday

***Weekly Challenge***
50 Thrusters 95/65 Sport
50 Thrusters Bar Fitness

A) Clean Complex
Clean + Push Jerk + Split jerk
4×3 @ 75%

B) 4 Rounds

10 Dumb bell burpee box step overs S-24″/20″,45/25, F-18″/12″,30/20
20 Dubz
1 Min plank

 

S: Sport

F: Fitness


Saturday

Partner

EMOM 24
Max reps
1. Over head DB single arm lunges 70/45
2. Deadlift 135/105
3. Rest


Friday

A) 3 position Clean
4×2@75%

B) 18-15-12-9
Med ball cleans – 30/20
Toes to bar
Clapping pushups


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