Crossfit Sentry

CrossFit WOD, April 19, 2019

Friday, April 19th 2019 Brief Train. Perform. Recover. With a proper workout program you’ll have the information and coaching to apply these workouts to what will get you the BEST results. Different days, different skills, and overall...

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Friday, April 19th

Train. Perform. Recover. With a proper workout program you’ll have the information and coaching to apply these workouts to what will get you the BEST results. Different days, different skills, and overall different types and feelings of workouts...

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CrossFit WOD, April 18, 2019

Thursday, April 18th Metcon Metcon 5 rounds: 10 Front rack lunge steps 35/20 15 cal row 20 hollow rocks Metcon (AMRAP – Reps) 18 min AMRAP: 10 DB step ups (left hand and left leg 10 bent over row (left) 5 strict T2B 10 DB step ups (right)...

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Wednesday, April 17th

Happy Birthday Natalie! A) “Danny”20 minute AMRAP30 Box Jumps 24/2020 Push Press 115/7530 Pull-Ups This is our first Hero WOD of spring. Pick a weight/scaling you can do for at least 10 reps of each movement–you’ll have to break this one up early...

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CrossFit WOD, April 17, 2019

April 17th Brief Happy Birthday Natalie! Metcon Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009...

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Tuesday, April 16th

A) 10 rounds:Max effort bike in 10-15 seconds2 Back Squats at 70-80% 1RMrest 60 seconds between rounds Score = heaviest squat Training day. Can you squat when you’re tired? Work up to about 70% in the warm up, then grab a machine and go. For “max...

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Monday, April 15th

LVL1 A) Three sets of:Pause Bench Press x 8 reps Rest 45 secondsSingle-Arm DB Row x 6-8 reps each armRest 45 secondsV-Ups x 10-15 repsRest 45 seconds LVL2 A) 3 sets of: Paused Bench Press x 5 reps 2 second pause at the bottom. Build over the sets...

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Saturday, April 13th

Happy Birthday Lisa, Trent and Blake! A) In teams of two:Row 4000 meters Then… 150 Double unders30 Power snatch 95/65150 Double unders12 Ring muscle-ups150 Double unders30 Bar facing burpees150 Double unders12 Bar muscle-ups Then… Row...

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