WOD for Saturday, May 19, 2018
Push Jerks Push jerks 3-2-1-3-2-1 "Millaista jumppaa se on se Crossfit?"For time 21 db thrusters 400m run 18 db thrusters 400m run 15 db thrusters 400m run
toukokuu 2018
WOD for Friday, May 18, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 20RUN 3x 500m -rest 1min 15sec 400m -rest 1min 15sec 300m - rest 4min kaikki matkat samaa vauhtia: cooper vauhti eli kovaa, mutta niin että olisi [...]
WOD for Thursday, May 17, 2018
Pull-up 1RM3 heavy pull-ups. "Oikein kiva" part 1in 8 minutes Run 800 meters + amrap of 12 wall balls 6 c2b pull-ups after that rest for 2 minutes aaaand ... "Oikein kiva" part 2in 8min [...]
WOD for Wednesday, May 16, 2018
Front Squat 5x3Add weight to last weeks squats Back squat 1x20Add weight to last weeks squats 50/50 work and rest5 rounds of 30sec row / assault bike 30sec rest 30sec push press 40/30kg 30sec rest
WOD for Tuesday, May 15, 2018
10 rounds of snatches and snatch balances1 hang snatch + 1 snatch balance every 90 seconds for a total of 10 rounds What a lovely jumppa3 rounds for time: 21 alternating db snatches 70/45lbs 15 [...]
WOD for Monday, May 14, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, May 13, 2018
"Triple 3""Triple 3" For time: 3000m Row 300 DUs 3mile Run 10K Gymnastics klo 13-14Vaihtuva teema. Luvassa taitoharjoittelua, liikkuvuutta, tukilihasten vahvistusta ja paljon muuta.
WOD for Saturday, May 12, 2018
Deadlift 5 x 2One second pause below the knee Partner boogie timeFor time with a partner 30 OHS 60/40kg 60 Wallballs 90 Cal row Deadlift 1 x 8One set of eight
WOD for Friday, May 11, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 19Parter workout 200 wall ball 200 sit up 100 db snatch 45/35lbs *every 90sec both do 5 burpee toistoy saa jakaa miten haluaa, yksi tekee kerrallaan [...]
WOD for Thursday, May 10, 2018
Weighted pull-up 6 x 3Weighted pull-up 6 x 3 Enimmäkseen lepoa pienten pyrähdysten välissäEvery third minute one round for a total of 8 sets 250/200m row 15 push up 10 box jump
WOD for Wednesday, May 09, 2018
Front Squat 5x3Add weight to last weeks squats Rantakelejä ootellessa10min amrap - 10 ghd sit up - 20 lying back extensions - 30 reverse crunches - 40+40m suitcase carry Back squat 1x20Add weight to last [...]
WOD for Tuesday, May 08, 2018
Barbell complex8 Sets of the following barbell complex Clean + Hang Clean + 2 x Jerk Alternating double tabataDouble tabata alternating between - Strict barbell press 20/15kg - Air squats
WOD for Monday, May 07, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, May 06, 2018
Thank god you don't have to do this alone!Partner workout, one person working at a time: 800m sled push/pull 80 t2b 80 box over burpee 80 ghd sit up 800m farmers walk 10K Gymnastics klo [...]
WOD for Saturday, May 05, 2018
Deadlift 3x3One second pause below the knee when going up Deadlift 3x4No pause on this one. Just plain good old deadlifts. Running ab-pusherfor time: 50 abmat sit up 800m run 50 push up
WOD for Friday, May 04, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 18ROW 4x 2rnds: 4 min Easy pace 2.05-2.10 45 sec Moderate+ pace 1.40-1.47 Rest 2min 30sec after second mod. pace
WOD for Thursday, May 03, 2018
Push Jerk 3-3-3Push Jerks 3 sets of 3 Mostly dumbbells in this chipperFor time: 20 pull up 20 db snatch, left arm (pick weight) 20 db push press, left arm 20 db snatch, right arm [...]
WOD for Wednesday, May 02, 2018
Front Squat 5x3 rest 3min between sets start with moderate weight same weight on all sets don't go crazy this week, we will do this again And after this Fun to watch, nasty to do12min [...]
huhtikuu 2018
WOD for Tuesday, May 01, 2018
Snatch 2 x (2+2+2+2)Two waves! First one wave with one weight and then another wave with one weight. Be afraid of the high box5 rounds 1 rope climb 5 high box jump 20 kb swing [...]