WOD for Wednesday, Mar 16, 2022
Liikepari4 rounds of: 10-12 shoulder press - rest 90sec 10-12+10-12 reverse lunge with two dumbbells - rest 90sec AMRAP10AMRAP10 8 power clean 60/40kg 8-10 push up/ ring push up 12/9 cal erg
maaliskuu 2022
WOD for Tuesday, Mar 15, 2022
Hi-hang power snatch8 x E2MOM 2-3 hi-hang power snatch Overhead Squat5 x 5 OHS rest as needed
WOD for Monday, Mar 14, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Mar 13, 2022
GymnasticsVoimistelutunti, teema vaihtelee
WOD for Saturday, Mar 12, 2022
Open 22.3For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) 95 lb, then 115 lb, then [...]
WOD for Friday, Mar 11, 2022
LepopäiväRest day- what did you do?
WOD for Thursday, Mar 10, 2022
Split jerkSplit jerk 1 RM Metcon5 rounds 6-8 c2b/pull up 15 abmat sit up/ 10 ghd 40 du Tc 12 min
WOD for Wednesday, Mar 09, 2022
MetconEMOM32 1.15-20 wb 2. 15-20 kb swing 24/16 kg 3. 15/12 cal erg 4. rest
WOD for Tuesday, Mar 08, 2022
Hang power clean8 X E2MOM 2-3 hang power clean Metcon4-5 rounds for time 10 kb shoulder to over head (pick weight) 20 m kb front rack carry 15 air squat Tc 15 min
WOD for Monday, Mar 07, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Mar 06, 2022
GymnasticsVoimistelutunti, teema vaihtelee Narrow grip bench pressNarrow grip bench press 5 RM AMRAP22AMRAP22 for quality: 8 barbell glute bridge 8+8 split stance romanian deadlift with KB 6+6 deficit reverse lunge with goblet KB 8+8 KB [...]
WOD for Saturday, Mar 05, 2022
CF Open Workout 22.21-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Male: 102kg / 225-lb barbell Female: 70kg / 155-lb barbell Time cap: 10 minutes Scaled: 61/43kg Full details for all divisions and workout standards [...]
WOD for Friday, Mar 04, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Mar 03, 2022
DeadliftDeadlift 3 RM MetconFor time 10-8-6-4-2 thruster 60/35kg 10/8 cal erg Tc 7 min
WOD for Wednesday, Mar 02, 2022
Split jerkE90SEC 8 x split jerk Quality workA) AMRAP 8 for quality: 3 (weighted) chin up 6+6 box step down 5+5 half kneeling DB windmill rest as needed B) AMRAP 8 for quality: 7+7 double [...]
helmikuu 2022
WOD for Tuesday, Mar 01, 2022
Power snatchE90SEC 5 x 2 power snatch rest 3 min E90SEC 5 x 1 power snatch Metcon4 rounds for time 20 db snatch (pick weight) 10+10 single arm db overhead walking lunge 40 du Tc [...]
WOD for Monday, Feb 28, 2022
LepopäiväRest day - what did you do? Askon merkkipäivän erikoisjumppa “Filthy Fifty” 50 Box jumps (60/50 cm) 50 Jumping pull-ups 50 Kettlebell swings (16/12kg) 50 steps walking lunge 50 Knees to elbows 50 Push press [...]
WOD for Sunday, Feb 27, 2022
GymnasticsVoimistelutunti, teema vaihtelee Narrow grip bench press5 x 5 narrow grip bench press use same weight as in 4 x 4 rest 3 min btw sets Metcon”tailpipe” with partner 3 rounds for time 250m row [...]
WOD for Saturday, Feb 26, 2022
CF Open Workout 22.1Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs Rx: 50lbs, 61cm / 35lbs 51cm Must jump with both feet Scaled: 35lbs, [...]