WOD BLOGWOD BLOGhttp://www.crossfitsandy.com/wod-blog/2012-05-31T02:15:30ZSquarespaceThurs May 31 2012http://www.crossfitsandy.com/wod-blog/2012/5/30/thurs-may-31-2012.htmlAndrew Landau2012-05-31T02:12:21Z2012-05-31T02:12:21ZIt was pretty cool seeing the Utah teams! 

STRENGTH 

Split Jerk 

6x2

WOD 

AMRAP 10min 

5 Press 135/95

10 Toes-to-bar

100m SPRINT 

 

]]>Wed May 30 2012http://www.crossfitsandy.com/wod-blog/2012/5/29/wed-may-30-2012.htmlAndrew Landau2012-05-30T03:39:30Z2012-05-30T03:39:30ZI know you've seen this before, but it's still pretty good... 

STRENGTH 

Deadlift 

3x5

WOD 

21-15-9

Deadlift 255/175

Wallball Shots 20/14

Sit-ups 

 

]]>Tues May 29 2012http://www.crossfitsandy.com/wod-blog/2012/5/28/tues-may-29-2012.htmlAndrew Landau2012-05-29T03:37:09Z2012-05-29T03:37:09ZYesterday was a great Hero WOD.  40 people all working out at once was a lot of fun!!! 

 

STREGNTH 

Snatch 

4x3 - Linear 

WOD 

4 Rounds 

15 Box Jumps 24/20 

15 Ring Dips 

40 Mt. Climbers 

]]>Mon May 28 2012http://www.crossfitsandy.com/wod-blog/2012/5/27/mon-may-28-2012.htmlAndrew Landau2012-05-27T22:07:46Z2012-05-27T22:07:46ZHappy Memorial Day!!!

There is only one WOD today at 9am. 

 

WOD

Show up and find out!

]]>Fri May 25 2012http://www.crossfitsandy.com/wod-blog/2012/5/24/fri-may-25-2012.htmlAndrew Landau2012-05-25T04:16:27Z2012-05-25T04:16:27ZThanks for the video Layle.  

Standing on the scale everyday and hoping it changes doesn't do you any good! Chances are that as you work out you'll weigh the same, but look different.  

 

STRENGTH 

Bench Press 

5x3

WOD 

10-9-8-7-6-5-4-3-2-1

Push Press 95/75

Sumo Deadlift High Pull 70/53

]]>Thurs May 24 2012http://www.crossfitsandy.com/wod-blog/2012/5/24/thurs-may-24-2012.htmlAndrew Landau2012-05-24T01:45:14Z2012-05-24T01:45:14Z

Come to yoga this saturday at 8am.

Moody is holding a pull-up clinic this Saturday. Sign up at the gym.

SKILL
15 minutes to establish a max height box jump.

WOD
5 rounds
10 KB Squats 70/53
20 Jump to target - 6 inches above your reach
100m farmers carry 35/25 in each hand.

]]>Wed May 23 2012http://www.crossfitsandy.com/wod-blog/2012/5/22/wed-may-23-2012.htmlAndrew Landau2012-05-23T03:38:48Z2012-05-23T03:38:48ZWallball targets are up. 

 

STRENGTH

Deadlift

3 reps on the minute for 5 mn.  Should be about 80% of your one rep max.

WOD

AMRAP 10 min

5 Deadlifts 225/155

10 Pull-ups

15 Sit-ups

]]>Tues May 22 2012http://www.crossfitsandy.com/wod-blog/2012/5/22/tues-may-22-2012.htmlAndrew Landau2012-05-22T01:27:23Z2012-05-22T01:27:23Z

Tons of PR's this past week. Nice work everyone. Keep hittin' it hard.

STRENGTH
Hang Power Clean
5x3

WOD
AMRAP 7 min
Alternating one arm kettlebell snatch 70/53

]]>Mon May 21 2012http://www.crossfitsandy.com/wod-blog/2012/5/20/mon-may-21-2012.htmlAndrew Landau2012-05-20T23:55:24Z2012-05-20T23:55:24Z

Seattle was fun! Lex and I are exited to get back and see you guys.


STRENGTH
Push Press
4x4

WOD
4 Rounds
10 Thrusters 115/75
10 Toes-to-bar
200m SPRINT

]]>Fri May 18 2012http://www.crossfitsandy.com/wod-blog/2012/5/18/fri-may-18-2012.htmlAndrew Landau2012-05-19T02:00:00Z2012-05-19T02:00:00ZI miss your socks Lucas. No one can PR without them.

STRENGTH

Power Clean

4x4

WOD

4 Rounds

10 Burpees

20 Wallball Shots 20/14

30 Double Unders

400m Run

Rest 2 minutes

*The time for each round will be recorded on the board. Try to maintain intensity through out the 4 rounds.

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