WOD for Wednesday, Mar 27, 2019
Mein Arsch Brennt 🔥🍑🔥4 rounds of - 12+12 double kb front rack walking lunges - rest 60sec - 12 dips / ring push-ups / push-ups - rest 60sec Choose a movement that lets you do [...]
maaliskuu 2019
WOD for Tuesday, Mar 26, 2019
Extra Core Workout IV3 rounds of 20 weighted ab mat sit ups / ghd sit ups 20 back extensions / ghd back extensions rest 90 sec between rounds Powah snäts!6-8 sets of power snatch + [...]
WOD for Monday, Mar 25, 2019
Rest dayRest day: Recovery work and mobility Everybody on rest day be like...
WOD for Sunday, Mar 24, 2019
39 minutes of sweat3 x 13min amrap with partner A: 100du 80m farmers walk (heavy) B: 80m sled push (fast) 60 bw walking lunge C: 60 cal row 40 db box step over (pick weight) [...]
WOD for Saturday, Mar 23, 2019
CrossFit Open 19.5WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. [...]
WOD for Friday, Mar 22, 2019
Rest dayRest day: Recovery work and mobility Everybody on rest day be like... ENDURANCE VKO 12Partner WOD: 2rnd: 100 wall ball 100 kb swing 24/16 (samu 40kg) 100 push up 100 air squat 10 rope [...]
WOD for Thursday, Mar 21, 2019
You vs GravityDeadlift 4 x 6 40 x 4 = ProfitFor time: - 40m heavy sled push - 40 kb swings 32/24kg - 40 abmat sit-ups - 40 db snatches 45/35lbs
WOD for Wednesday, Mar 20, 2019
Narrow grip bench press fiversNarrow grip bench press 3 x 5 - one second pause on the chest Faster! Fasterter! Fasterterter!2-3 rounds as fast as you can - 15 box over burpees - 25 cal [...]
WOD for Tuesday, Mar 19, 2019
Extra Core Workout IIIAccumulate 3 minutes of L-sit *Rest as needed (use parallettes or 2 kettle bells)
WOD for Monday, Mar 18, 2019
Rest dayRest day: Recovery work and mobility Everybody on rest day be like...
WOD for Sunday, Mar 17, 2019
Partner workout2 x 18min amrap with partner A): -20 t2b's -30 s2o 50/35kg -40 cal row / assault rest 5min B: -20 weighted sit-ups / ghd sit-ups -30 front squats 50/35kg -40 cal assault / [...]
WOD for Friday, Mar 15, 2019
Rest dayRest day: Recovery work and mobility Everybody on rest day be like... ENDURANCE VKO 118 x 3min on/1min off a. 20/15 cal assault bike + 10 t2b + rest of time farmers walk b. [...]
WOD for Thursday, Mar 14, 2019
Aah!!! Me gusta!8-10 x 90 seconds work / 30 seconds rest, alternating between A and B A: - 6-8 bw dips - 15 kb swings 24/16kg - amrap of burpees B: - 8 hang power [...]
WOD for Wednesday, Mar 13, 2019
Back squats 3-3-3Find your heavy back squat 3's for the day . Banzai!!!3 rounds for time - 10 deadlifts 100/70kg - 20 wallballs
WOD for Tuesday, Mar 12, 2019
Split jerk 8 x 28 sets of 2 reps. All of them to a split. EMOM Everything!15min on the minute - 5-8 kipping pull-ups / C2B's (adv: 3-5bar mu) - 40-50 du's - 8-10 OHS [...]
WOD for Monday, Mar 11, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Mar 10, 2019
This has a slight hint of 15.55-6 rounds In 5 minutes - 10-15 Thrusters (pick weight) - 500m row - Rest the remaining time
WOD for Saturday, Mar 09, 2019
CrossFit Open 19.3WORKOUT 19.3 For time: 200-ft. (61m) dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. (61m) handstand walk Time cap: 10 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell, [...]
WOD for Friday, Mar 08, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 10ROW 4x 12min , rest 3min Tahdit 22/24 , vaihto 2min välein. eli 0-2min/22 , 2-4min/24 , 4-6min/22…. - Vauhti siten, että pysyy pk treeninä.