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 [...]
maaliskuu 2022
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, [...]
WOD for Friday, Feb 25, 2022
LepopäiväRest day- what did you do?
WOD for Thursday, Feb 24, 2022
Front squatFront squat 3 RM AMRAP6AMRAP6 with partner max reps hang clean 80/55kg YGIG, aim for 1-3 reps
WOD for Wednesday, Feb 23, 2022
Metcon6 x E2MOM 3 strict hspu + 6-8 alternating hanging strict oblique knee raise EMOM24EMOM24 8 c2b / kipping pull up 15/12 cal row 6+6 db thruster 45/35 lbs 15/12 cal row 8 db burpee [...]
WOD for Tuesday, Feb 22, 2022
Power cleanE90SEC 8-10 x 1-2 power clean LiikeparitreeniEMOM14 Odd: 5 touch and go push jerk (bar from the floor) Even: 2 weighted pull up seven sets each
WOD for Monday, Feb 21, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Feb 20, 2022
GymnasticsVoimistelutunti, teema vaihtelee Deadlift5-5-3-3 deadlift adding weight in every set to heavy 3 Metcon5 rounds for time of 9 ring push up 9 front squat 60/40 kg (bar from the floor) 9/7 cal row TC [...]
WOD for Saturday, Feb 19, 2022
Split jerkE2MOM Split jerk 4 x 3 4 x 2 Partner metcon8 rounds for time: 15 m double DB walking lunge 45/25 lbs 12 double DB hang squat clean 9 c2b / kipping pull up [...]
WOD for Friday, Feb 18, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Feb 17, 2022
Narrow grip bench press2 x 5 narrow grip bench press leave two reps in the tank rest 3 min btw sets 2 x 2 narrow grip bench press leave one rep in the tank rest [...]
WOD for Wednesday, Feb 16, 2022
Partner metcon10-9-8-…-1 double db power clean (pick weight) 3 km row 10-9-8-…-1 t2b 2 km row 10-9-8-…-1 box jump 1 km row Time cap 40 min. I do 10 reps, you do 10 reps, I [...]
WOD for Tuesday, Feb 15, 2022
Snatch8-10 x E90SEC 1-2 snatch Open 11.1Open 11.1 AMRAP10 30 du 15 power snatch 35/25kg (scaled: 10 hang power snatch)
WOD for Monday, Feb 14, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Feb 13, 2022
Deadlift2 x 3 Deadlift leave one rep in the tank rest 4 min btw sets 2 x 5 Deadlift leave two reps in the tank rest 3 min btw sets Metcon3-4 rounds 10-12 cyclist squat [...]
WOD for Saturday, Feb 12, 2022
Metcon3 x 7 min work/ 3 min rest A) 4-5 rounds of 5-8 push up 15 ohs 20/15 kg - rest of the time erg for cal B) 4-5 rounds of 5-8 t2b 15 s2o [...]