January 2020

WOD for Thursday, Jan 02, 2020

Floor Press 10, 8, 6 + ME

Floor Press 10, 8, 6 + ME
On the last serie immediately drop down to 50% and perform a ME set

02012020

AMRAP 24 min with a Partner:
10/8 Deadlift @80/55
15m One Arm Farmer Carry Rx @22,5/15
20 (10+10) One Arm DB Push Press @22,5/15
15m One Arm Farmer Carry Lx @22,5/15

December 2019

WOD for Monday, Dec 30, 2019

MAP 8 (A)

2x 15 min Piece of with 5min rest b/t:
– 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 same result

Note:
– Post your lower result and note each round total score

30122019

5 sets of:
– 10 Back Squat @60/40
– 30 Curtsy Lunges @20/12,5
– 10 Front Squat @60/40
– 20 PERFECT Pushup
– 10 Pullup
90 sec rest b/t

WOD for Friday, Dec 27, 2019

20072016 27122019

With a continuos running clock:

From 0-7’
12-8-4
– Hang Power Snatch @40/15
– Side bar Burpees


From 7-14’
9-6-3
– Power Snatch @50/25
– Box Jump #70/60


From 14-21’
5-3-1
– Squat Snatch @60
– Double Ktb Squat @24/16 (x2)

Post the sum of all three workout

WOD for Monday, Dec 23, 2019

Charging Horses

in a 45' time frame complete:

Rx
50 Round for time:
1 HSPU
2 HR Burpees
3 American Swing @32/24

Scaled
50 Rft:
1 Push Press @50/35
2 Burpees
3 American Swing @24/16

Newbie
30 Rft:
1 HR Pushup
2 Down & Up
3 American Swing @16/12

WOD for Friday, Dec 20, 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

WOD for Thursday, Dec 19, 2019

Deadlift 5RM

Build your Deadlift 5RM in 15 min

Post your best result

Push press 2RM

Push press. Find your 2 rep max of the day

19122019

15 min AMRAP x2 with 3min rest:
– 10 Russian Swing @16/12
– 8 Box Jump #60
– 8 Situp
– 4 Pushup

Post your worst score, and avg reps

REPEATABLE AND SUSTAINABLE.

AlPo (Byke)

3 sets of: 10 seconds All-Out / 2:30 min rest with Erg bike

Post Meters

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