WOD for Sunday, Nov 04, 2018
"Ei pysty, liian hapokasta.”12 x 90 seconds work / 90 seconds rest. Alternate between A and B. A) 6-8 pull-ups 15-20 wallballs Rest of the time bw walking lunge B) 6-8 bw dip 15-20 KB [...]
marraskuu 2018
WOD for Saturday, Nov 03, 2018
Lifting the deadIn honor of this weeks day of the dead we do deadlifts. Four sets of six reps. Advanced: Hold the dead two seconds below your knee. 40 / 403 rounds - 40 seconds [...]
WOD for Friday, Nov 02, 2018
Rest dayRest day: Recovery work and mobility
lokakuu 2018
WOD for Thursday, Nov 01, 2018
Narrow grip bench pressSix sets of four reps. Use the same weights you used on the four sets of four earlier. 15 minutes of fun15min on the minute of: - power clean and jerk 60/40kg [...]
WOD for Wednesday, Oct 31, 2018
Back squat 4 x 6Use the same weight as you did on the earlierback squat fives or just a teenyweeny bit more. Poor man's Seven7min amrap of - 7 kb swing 24/16kg - 7 goblet [...]
WOD for Tuesday, Oct 30, 2018
Snatching8 to 10 sets of 3 snatches. Optional: Strict wide grip pull-ups5 sets of 5 strict wide grip pull-ups.
WOD for Monday, Oct 29, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Oct 28, 2018
+358COMFORTZONEFor time: 1000m / 900m row 50 alternating heavy DB snatches 30 t2b's rest 5min 1000m / 900m row 50 kb swing 32/24kg 30 burpee box jumps rest 5min 1000m / 900m row 50 thrusters [...]
WOD for Saturday, Oct 27, 2018
My name is Squat, Front SquatPause front squat 4 x 4 - 2 second pause in the bottom I hope it's not wallballs and DU's...... well, it sort of is... 5 x 2min amraps - [...]
WOD for Friday, Oct 26, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 43PARTNER WORKOUT (not for time) Row 8000m with little plank hold Mies/mies pari 8000m, N/M 7500m, N/N 7000m Vaihdot 500m välein niin, että toinen parista suorittaa [...]
WOD for Thursday, Oct 25, 2018
Each three minutes you do this!6 x E3MOM - 2 rope climbs - 6 push presses (AHAP) Advanced Do the rope climbs legless. I wish it was Cindy3 rounds for time - 10 high box [...]
WOD for Wednesday, Oct 24, 2018
Back squat 8x5Back squat 8 x 5 - same weight as in previous sets Optional workout of the dayThis workout is completely optional. You just want to squat? Go ahead kyykkää kyykkää! For time: - [...]
WOD for Tuesday, Oct 23, 2018
Power complexPower clean and push jerk 8 x (2+2) - work up to heavy complex Typical Crossfit Workout Vol. 18min amrap of: - 2-4-6-... hang cleans 60/40kg - 3 pull up's advanced 8min amrap of: [...]
WOD for Monday, Oct 22, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Oct 21, 2018
Narrow grip bench pressNarrow grip bench press, four sets of four reps. "Markku Uusipaavalniemi"3-4 rounds of: 10+10 front rack walking lunge 40/30kg 10 thrusters 10 cal row Rest 1min between rounds Advanced 3-4 rounds of: [...]
WOD for Saturday, Oct 20, 2018
Deadliftsdeadlift 5 x 4 5 second count on the way down. Use those straps if you got em! Fingerlicking good pumping7min AMRAP of 8 db power cleans 8 db box step overs Advanced 7min AMRAP [...]
WOD for Friday, Oct 19, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 42Row 3 RNDS: 500m (1.55 / 2:10) / rest 90 sec 500m (1.50 / 2:05) / rest 90 sec 500m (1.45 / 2:00) / rest 180 [...]
WOD for Thursday, Oct 18, 2018
Pull-ups and dips5 supersets of: - 6 weighted pull-ups - 6 weighted dips rest 2-3min between sets. Partner workout 💃🕺3 rounds with a partner for time - 50 cal row - 50 kb swings 32/24kg [...]
WOD for Wednesday, Oct 17, 2018
Back squatsSix sets of five reps of back squats. Same weight you used on last thursday 11.10. DU's + Burpees = 🤪10min OTM alternating between - 40-60 DU's - 8-12 burpees Advanced Hit the higher [...]