November 2019

WOD for Thursday, Nov 14, 2019

Push press 2RM

Push press. Find your 2 rep max of the day

Deadlift 3RM

Find your:
Deadlift 3RM @30X1 in 15 mins

14112019

5set of 2min On + 1 min Off:
– 15 OHS @20/15
– 10 Situp
– Max Effort Down & Up

Post total Down & Up

Good & Sustainable pace

WOD for Wednesday, Nov 13, 2019

Row 30:30 x4 Test

For meters
Row 30 sec Max Effort, Rest 30 sec. 4 times.
Give all you got.

Write your lowest effort.

Strict Pullup Max Effort

In 10min:
Find your Strict Pullup Max Effort.

Note Reps & Band

Strict Handstand Pushup Max Effort

In 10min:
Find your Strict Handstand Pushup Max Effort.

Note Reps & Help (disk amount) look for 3 or more reps

Strict Pushup Max Effort

In 10min:
Find your Strict Pushup Max Effort.

Note Reps & Help (disk amount) look for 3 or more reps

13112019

3 sets of:
– 10/6 Pushup @20X0
– 30 sec Wall Sit
– 10 BB Bicep Curl @20X0
– 20m (10+10) Farmer's Carry @24/16
* 90 sec rest

Post Total time, find a comfortable and sustainable pace

WOD for Tuesday, Nov 12, 2019

MAP 8 (Test)

1 Hour Test

4x 15 min Piece of:
– 5min Row (cal)
* 1min Air Squat
* 1min 15" Plank + 15" Pushup x2
* 1min Down & Up
* 1min Alt Lunges
* 1min Box Jump (step-down)
– 2:30min Byke (cal)
– 2:30min Rope Jump (No Double-unders)

REPEATABLE & SUSTAINABLE

Note:
– Count Total Reps and note each part score for every round

WOD for Monday, Nov 11, 2019

Power Clean 2RM

Power Clean 2RM

Back Squat 3RM

Find your:
Back Squat 3RM @30X1 in 15 mins

11112019

4 Sets of:
– 10 L-sit Leg Raise
– 20 DB Push Press (alt) @20/15 | @16/12 | @10/5
– 20 DU / 10 DU / 60 SU
* 1min Rest

Post Total time, find a comfortable and sustainable pace

WOD for Saturday, Nov 09, 2019

CrossFit Total

  • 1RM Back Squat
  • 1RM Shoulder Press
  • 1RM Deadlift

Post the total amount

Back squat 1RM

Find your 1RM of the day.

Nyt vöitä kehiin, spottaajat tangon päihin ja kyykkymusiikki kovalle!

Kyykkyy

Shoulder press 1RM

1RM for shoulder press.

Deadlift 1RM

Deadlift 1RM

September 2019

WOD for Tuesday, Sep 24, 2019

CrossFit Games Open 18.0

The Open 18.0
For time complete 21-15-9 reps of:
– Dumbbell Snatches @22,5/15 kg
– Burpees.

Rules:
– Now you must change hand while the dumbbell is below eye level to make it count.
– As always both sides of the dumbbell have to touch the floor before going up again.
– In the 18.zero in the burpee you must jump or kick your feet backwards, at the same time, and jump up with both feet at the same time.
– You also had to jump with both feet over the dumbbell, you were allowed to take a step towards the dumbbell if you had somehow jumped to far or if you where not at the dumbbells side.
– If you don´t jump, just step backwards, then it will be judged as a scaled version.
– Of course as always your chest has to touch the floor when you go down.
– You must then raise yourself to a standing position before you jump over the dumbbell.
– Hips flexed for the jump, not like in a burpee over bar where you can jump almost lying down.

Scaling Weight:
M/F: @15/10

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