WOD for Tuesday, Oct 16, 2018
Power snatchesEight sets of two power snatches. Piece of 🍰5 x E2MOM: 200m run + max reps DB snatches Run 200m every two minutes and after that do max reps DB snatches for the rest [...]
lokakuu 2018
WOD for Monday, Oct 15, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Oct 14, 2018
DeadliftsDeadlift 4 x 5 - 5 second count on the way down OHS + Burpee time with a partner10min partner amrap - Max reps OHS, one working at a time - Whenever you drop the [...]
WOD for Saturday, Oct 13, 2018
Longer EMOM5 x 90sec work / 30sec rest - 12cal row/assault + double kb front rack walk (pick weight) rest 4min 5 x 90sec work / 30sec rest - 10 push jerk 60/40kg + farmers [...]
WOD for Friday, Oct 12, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 4130min EMOM 15/12 cal row 40m sled push + AMRAP burpee over rower Rest Soutuun saa mennä 45-55 sec. (cal skaalaus tarvittaessa) Kelkkaan kevyehkö paino, reipas [...]
WOD for Thursday, Oct 11, 2018
Back squat 4x54 sets of 5 reps. Vähän heiluttelua ja kipittämistä5 rounds - 30kb swings 32/24kg - 200m run
WOD for Wednesday, Oct 10, 2018
Narrow grip bench pressnarrow grip bench press sets of 6-5-4-4-5-6 Call 21-15-9 for a fun time3 rounds for time 21 push press 50/32,5kg 15 box jumps 9 pull-ups Advanced 3 rounds for time 21 push [...]
WOD for Tuesday, Oct 09, 2018
Clean and jerks10 x e90sec - clean and jerk 2 x (2+2) #entee9min AMRAP 5 front squat 70/50kg (bar from the ground) 5 t2b 5 burpees Advanced 9min AMRAP 8 front squats 70/50kg (bar from [...]
Kaveritreeni sunnuntaina 21.10. klo 14
CrossFit 10K, Espoo ja Herttoniemi järjestävät sunnuntaina 21.10. klo 14-15:30 kaveritreenin, jossa harrastajat voivat tuoda ystävänsä mukanaan kokeilemaan CrossFit-harjoittelua. Paikkana CrossFit 10K (Ruosilantie 10, Helsinki). Ilmoittautumiset sähköpostitse: TÄYNNÄ
WOD for Monday, Oct 08, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Oct 07, 2018
I hope it's not rowing and sleds...... and it's rowing and sleds, but in teams of three: 5K row switch person rowing every minute rest 5min 900m sled push Switch pusher every 40m 20min timecap [...]
WOD for Saturday, Oct 06, 2018
SiivoamistaHang clean 5 x 5 Lauantain tankoralli3 or 4 x 3min amraps / rest 2min between rounds - 10 power clean 42,5/30kg - 10 shoulder to overhead - 10 back squat
WOD for Friday, Oct 05, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 40Run 6 x 400m (200m + 200m) / rest 2min Selkeä vauhdin himmaus matkan puolessa välissä. Ensimmäinen 200m kovempaa kuin cooper-vauhti -> toinen 200m hitaampaa kuin [...]
WOD for Thursday, Oct 04, 2018
Down and up5 x E2MOM - 7 front squats - 5-8 pull-ups Gluteenitonta peruscrossfittiaFor time: 15-12-9-6-3 OHS 42,5kg 3-6-9-12-15 bar over burpee
WOD for Wednesday, Oct 03, 2018
Pressing and lunging5 x E2MOM - 10 barbell presses - 8+8 dumbbell reverse lunges Kettlebell extravaganza12min amrap with a single kettlebell 10 push press L 10 walking lunge 10 push press R 10 walking lunge [...]
WOD for Tuesday, Oct 02, 2018
3-position power snatches7 sets of 3-position power snatches. From the hips, mid-thigh and from the floor AB Positive8 x 1min work/ 30sec rest, alternating between A and B A) 5 hang snatches + max reps [...]
syyskuu 2018
WOD for Monday, Oct 01, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Sep 30, 2018
"Seppo Räty"5 rounds for time - 500m row - 25 burpees - 400m run - 25 box jumps 45min time cap. GYMNASTICS klo 13-14 Tunneilla harjoitellaan lajinomaisia gymnastics -liikkeitä vaihtuvin teemoin. Ota alle itsenäisesti yleislämpöä [...]
WOD for Saturday, Sep 29, 2018
Front squatsDo 4 sets of 8 reps of front squats. "Mika Häkkinen"3 rounds for time - 7 thrusters 60/40kg - 14 kb swings 24/16kg - 250m row Go fast, like Mika did.