WOD 18.2

WOD 18.2

WOD
CrossFit OPEN is coming. Read more from Facebook group "CrossFit 40100 members". Monday 5 sets of: 3 front squat (65-70% of 1RM) 6 back squat Rest 1:30 between sets Metcon: 8min with increasing reps (2+2+2, 4+4+4..) Wall ball KBS 24/16 Burpee Tuesday EMOM 10: 1: x strict pull up 2: x strict push up Metcon: 3 rounds for time 21 hang power clean 40/30 15 pull up 9 thruster 40/30 Wednesday 4 sets of: 8 x floor press 8 x bent over row Rest 1:00 between sets Metcon: For time 10 press 10 T2B 20 push press 20 T2B 30 push jerk 30 T2B (75-80% of press 1RM) Thursday WOD (S): "Fat Amy 2.0" 100 DU 50 squat 10/5 10 burpee 40 sit up 10 burpee 30 jumping lunge 10…
Read More
WOD 11.2

WOD 11.2

WOD
Test week starts!   Monday Front squat 1RM Tuesday Gymnastics test/skill day Pick few of followings and test or practice a) sHSPU max reps b) HSPU max reps c) sPull up max reps d) pull up max reps e) T2B max reps f) weighted plank max effort 15/10 g) strict push up max reps h) ring dips max reps Metcon: "Fran" 21-15-9 thrusters 42,5/30 pull ups Wednesday Push jerk 1RM Olympic: Snatch Thursday WOD (S): "Filthy Fifty" (compare to 13.12) 50 box jump 50 jumping pull up 50 KBS 16/12 50 walking lunge steps 50 K2E 50 push press 20/15 50 back extension 50 wall ball 50 burpee 50 double under Time cap: 30 min Friday Deadlift 1RM Saturday Team WOD 11:00, gymnastics 12:00. CF masters 14-15 (ISO SALI VARATTU!…
Read More
WOD 4.2

WOD 4.2

WOD
DELOAD WEEK           Monday Front squat 5 x 2+2 (hold 15s in front rack after 2 reps, then do 2 more reps) Metcon: 3 rounds for quality 7-10 split squat (DB/KB loaded at sides) rest 15s 40-60s wall sit rest 15s 7-10 sT2B rest 15s 20-30s hollow hold rest 30s Tuesday HSPU skills for 15 mins EMOM 30: 1: x HSPU 2: 30-50 DU 3: x pull ups 4: 12-18 KBS 5: rest Go for strict if you wish to do more strength work or kipping for skill/stamina work. Wednesday Push jerk 5 x 3 (hold 2s in dip and catch, moderate loads) Metcon: 15 min of continuous work 20s one arm plank / side 10 KBS 8 goblet squat 6 single arm floor press /…
Read More
WOD 28.1

WOD 28.1

WOD
Monday Front squat 3RM (push to max) + 2 x 3 - 90% Metcon: AMRAP 10 50 wall ball 40 burpee 30 DB snatch 20 push up 10 T2B Tuesday HSPU work (strength/skill work, progressions) Metcon: 10 rounds for time 30 DU 5 power snatch 40/30 Wednesday Push jerk 3RM (push to max) + 2 x 3 - 90% Metcon: E3MOM for 5 sets 10 TNG power clean 40/30 10 thruster 40/30 * Target is to go unbroken in each set. Scale/upscale wisely. Olympic: Snatch+OHS Thursday WOD (S): AMRAP 11 30 DU 7 T2B 14 DB/KB frontrack lunge 15-12-9 HSPU hang power clean 60/40 2 rounds for time 20 back squat 60/40 20 burpee Rest 5 min between workouts, total time cap: 40min Friday Deadlift 8-6-4-2 (heavier than last week) Metcon: 20 burpee over…
Read More
WOD 21.1

WOD 21.1

WOD
Monday Front squat 3RM (push to near 3RM) Metcon: E2MOM for 10 mins 5 power clean 40/30 5 thruster 40/30 10 frontrack lunges 40/30 In unbroken set If feeling too easy, add 1-2 reps for cleans and thrusters. Tuesday HSPU work (strength/skill sets or progressions) Metcon: 4 rounds for time 40m walking lunges 30 DU 20 hollow rocks 10 HR push up Wednesday Push jerk 3RM (push to near 3RM) Metcon: 2 rounds for quality 25 strict press (athletes choose weight) 20 strict pull up 15 strict T2B 10 Z-press (dual DB or KB) rest 1:30 Olympic: Snatch Thursday WOD (S): AMRAP 10 8 KBS 24/16 4 burpee jump over KB 2 strict HSPU 21-15-9 power clean 40/30 front squat 40/30 3 rounds for time 40 DU 8 OHS 40/30…
Read More
WOD 14.1

WOD 14.1

WOD
Monday Front squat 5RM; 2 x 5 @ 90% of todays 5RM (push to heavier than last week) Metcon: 2 rounds for time 60 wall ball 15 C2B Tuesday HSPU (strength/skill sets or progressions) Metcon: AMRAP 14 30 DU 7 T2B 14 DB OH lunge (7+7) Wednesday Push jerk 5RM; 2 x 5 @ 90% Metcon: 10 rounds not for time 3 hang power clean 60/40 3 S2OH 60/40 Olympic: Snatch Thursday WOD (S): 5 rounds for time 15 wall ball 15 hang power clean 40/30 10-1 burpee push press 40/30 21-15-9 air squat KBS 24/16 HR push up Rest 5 min between workouts. Total time cap: 40min Friday Deadlift 9-7-5-3 (heavier than last week) Metcon: 4 rounds for time 15 burpee over bar 10 front squat 50/35 5 C2B…
Read More
WOD 7.1

WOD 7.1

WOD
* New cycle starts: Following 6 weeks we will be looking forward to CrossFit Open to improve strength and conditioning in movements mostly seen in Opens. * New class added: Gymnastics saturday 12:00     Monday Front squat 5RM (push to fairly easy 5RM for the start of this cycle) Metcon: AMRAP 4 12 thruster 40/30 12 C2B rest 2:00 12 front squat 40/30 12 T2B Tuesday HSPU work for 20 mins (strength/skill sets or progressions) Metcon: EMOM 16 1: 40s of double under 2: 3-5 HSPU + 5-8 burpees 3: 20 KBS 24/16 4: rest Wednesday Push jerk 5RM (fairly easy 5RM for the start of this cycle) DB push press 3 x 10 Metcon: 3 rounds for time 15 goblet squat 24/16 20 KB front rack lunge (1KB, 10/leg)…
Read More
WOD 31.12

WOD 31.12

WOD
Monday WOD 2019 10:00 & 16:00 Tuesday - Box closed Wednesday 10-1 Floor press (bodyweight/75% of bw) Strict pull ups Metcon: 3 rounds for time 75 air squat 25 push ups 15 kipping pull ups Time cap: 14 min Thursday 4 rounds for time 20 wall ball 15 T2B 10 DB/KB push press (5+5) 3 rounds for time 30 KBS 24/16 90 DU 5 rounds for time 5 burpees 10 DB/KB front rack lunge rest 5:00 between workouts. Total time cap: 40min Friday EMOM 10: 1 heavy squat clean Metcon: As far as possible in 10 mins 1 HSPU 8 deadlifts 90/65 add +1 HSPU per round. Saturday Team WOD 11:00.
Read More
WOD 17.12

WOD 17.12

WOD
Christmas time schedule at end of this post. UPDATED! Monday EMOM 12: 1: 3 x front squat 2: 6 x back squat Athletes choose loads, same for both squats. Metcon: AMRAP 12 10 wall ball 8 KBS 24/16 6 T2B 4 burpee Tuesday HSPU work for 15 mins Metcon: EMOM 30 1: x ring dips / box dips 2: 10-15 cal bike/row/ski 3: x pull ups 4: 10-15 cal bike/row/ski 5: rest Wednesday EMOM 12: 1: 4 x press 2: 8 x push press Athletes choose loads, same for both presses. Metcon: "Barbell Baby 2.0" 20 thruster 30 front squat 20 push press 30 back squat RX: 45/30 Olympic: Snatch Thursday "LYNNE 40100" 5 rounds for reps: floor press (male: bodyweight, female: 75% of bw) strict pull ups Straight from…
Read More
WOD 10.12

WOD 10.12

WOD
TEST WEEK           Monday Back squat 1RM Tuesday Big gymnastics conditioning EMOM 40 1: x amount of HSPU 2: 8-12 burpees 3: x amount of pull ups 4: 30-50 DU 5: rest Wednesday Press 1RM Push press 1RM Thursday "FILTHY FIFTY" 50 box jump 50 jumping pull up 50 KBS 50 walking lunge steps 50 push press 50 back extension 50 wall ball 50 burpees 50 double unders Friday Clean 1RM Saturday Team WOD 11:00.
Read More