WOD for Thursday, Mar 07, 2019
🌪 Rock you like a hurricane 🌪4 x 6min work / 3 minrest , alternating between A and B. A: Buy-in: row 750/700m Then the rest of the time a amrap made of - 15 [...]
maaliskuu 2019
WOD for Wednesday, Mar 06, 2019
I kinda like it being down here...Pause front squats 6 x 2 - 2 sec pause at the bottom 🌹 Every metcon has it's thorns 🌹10 min amrap - 10 hollow rocks - 10 kb [...]
WOD for Tuesday, Mar 05, 2019
Power cleans and push jerks10 x Every 90 seconds power clean and push jerk (1+3) Firestarter5 rounds for time - 5 power clean and jerks 60/40kg - 10 db box step overs (pick weight) Timecap [...]
WOD for Monday, Mar 04, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Mar 03, 2019
The two most important things of lifeNarrow bench press, 6 sets of 2 reps. Misery loves company10 rounds with a partner, you go i go -7 deadlifts -9 bar over burpees -11 cal row
WOD for Saturday, Mar 02, 2019
Clean singleClean up to a heavy single Crossfit Games Open 19.2 Standards Crossfit Games Open 19.2 RxBeginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, [...]
helmikuu 2019
WOD for Friday, Mar 01, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 910x 2min on / 1min off 20 wb + 20 burpee + 20db snatch 40/30lbs+ 20stoh 40/30kg + 20 box jump - Tavoite: tasainen tahti koko [...]
WOD for Thursday, Feb 28, 2019
CrossFit buffet5-6 rounds of - 1min sled push - 1min rowing - 1min rest - 1min 10 S2O's 40/30kg + 10 airsquats (amrap) - 1min 5 T2B's + 5 burpees (amrap) - 1min rest
WOD for Wednesday, Feb 27, 2019
Thrusters and pull-ups16 minutes on the minute, alternating - Odd: 5 thrusters - Even: 6-10 kipping pull-ups Syvä pääty strikes back3 rounds for time: - 20 hang power cleans 60/40kg - 250m row
WOD for Tuesday, Feb 26, 2019
EMOM of snatch doubles10 minutes on the minute of snatch doubles. Add weight on each set of doubles. EMOM fiction: Tarinoita metconeista16 minutes on the minute of : - 5 hang snatches (AHAP) - 2-3 [...]
WOD for Monday, Feb 25, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Feb 24, 2019
Bending the barDeadlifts 10-8-6-10 reps. No touch and go's. M niinkuin Metcon4 rounds for time: - 10+10 overhead walking lunges 35/25kg - 15 kb swings 24/16 - 10 burpees
WOD for Saturday, Feb 23, 2019
CrossFit Games Open 19.1Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: RX´d: (ages 16-54) 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball [...]
WOD for Friday, Feb 22, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 8Partner workout: Leg Festival Buy in: 100cal assault bike or 2500m row 10rnd: partner a. 40m heavy (!) sled push partner b. 10 jumping air squat [...]
WOD for Thursday, Feb 21, 2019
OHS 2RMOverhead squat, 2 rep max. "Andre Agassi"3 rounds of 30sec on / 30 sec off, with a partner - Plank tennis - Banded plank pull - Wall climb
WOD for Wednesday, Feb 20, 2019
Metcon Macabre II6 x 5min amraps, alternating between A and B A: - 6 T2B's (adv: 4-6 hspu) - 8 Box jumps - 14 DB power cleans (2 dumbbells, pick weight) rest 3min B: - [...]
WOD for Monday, Feb 18, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Feb 17, 2019
All out (Model A)4-5 rounds, all out effort - 8 hang power clean (heavy unbroken set) - 15/12 cal assault bike Rest as needed between rounds All out (Model B)4-5 rounds, all out effort - [...]
WOD for Saturday, Feb 16, 2019
Heavy push press threeIn 15min push press up to a heavy three. "Jack"20min AMRAP of - 10 push presses 52,5/35kg - 10 kb swings 24/16kg - 10 box jumps --- Army Staff Sgt. Jack M. [...]