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WOD 16.4

WOD 16.4

WOD
Monday Back squat 5RM; 2x5 - 90% todays 5RM Metcon: EMOM 15 1: 10 T2B 2: 10-16 jumping lunges 35/25 3: 15 wall ball *preferably unbroken in T2B's and wallballs Tuesday EMOM 20: 1: 5-10 ring push ups 2: 30-40s push up plank 3: 10-15 V-UPS 4: 15-20 back extensions rest 2:00 EMOM 20: 1: 5-10 HSPU 2: 10-15 squats 15/10 3: 14-20 lunges 4: 10-15 G2OH Wednesday Push press 5RM; 2x5 - 90% todays 5RM Metcon: "Kind of Helen" 1000m run 63 KBS 24/16 36 pull ups Olympic: Snatch Thursday In teams of 2 complete all 3 stations in any order. 10 mins to: 2000/1600m row remaining time: max burpees over rower rest 2:00 10 mins to: 14 HSPU 28 C2B 42 push ups 56 KBS 32/24 70 DU remaining time:…
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WOD 9.4

WOD 9.4

WOD
Monday Back squat 5RM; then 2x5 - 85% of todays 5RM Metcon: AMRAP 10 12 overhead lunges 15/10 9 squats 15/10 6 pull ups Tuesday HSPU strength or progression work Metcon: "Swinging Mary" AMRAP 20 5 HSPU 10 pistols 15 KBS 24/16 Wednesday Push press 5RM; then 2x5 - 85% of todays 5RM Metcon: "Hidden Karen" 10 rounds for time 5 T2B 15 wall ball 5 burpees Timecap: 18 min Olympic: power clean + push jerk Thursday WOD (S): Teams of 3 / 3 rounds 120 double unders 60 hang power clean 35/25 60 push ups 60 KBS 32/24 Friday 3 sets of following: (split in groups) 20/16 cal row 4 trips box push 100/70 20 steps walking lunges (add load if possible) rest until rower is free again and start…
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WOD 2.4

WOD 2.4

WOD
Monday 2. pääsiäispäivä Team WOD 11:00 & 15:00 Tuesday Back squat 5RM target to fairly easy 5RM. In following weeks we will be doing back squat 5RM and drop sets based on % of 5RM. Metcon: For time 42 wall ball 21 pull ups 30 wall ball 15 pull up 18 wall ball 9 pull up Time cap: 8 min (if finished under timecap, continue with max reps of wall balls). Score is time and extra wall balls completed. Wednesday Push press 5RM same rules here as in back squats. Metcon: As far as possible in 12 mins 2+2+2 Hang power clean 40/30 Burpee over bar Airsquats add 2 reps each round Olympic: Snatch Thursday "Gymnastics chipper" AMRAP 30 5 Bar MU 10 HSPU 20 C2B 30 push ups 40…
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WOD 26.3

WOD 26.3

WOD
Deload week! After OPEN's we are deloading in workouts. Feel free to scale weights and intensity even more down if needed. Monday Back squat 5 x 5 (use around 60% your 1RM) Focus on perfect movement patterns Metcon: 3-4  rounds for quality 10 overhead squats 15 KBS 10 front squats 15 tuck crunch 10 back squats 15 back extensions use light weight or barbell only in squats Tuesday a) sPull ups 3 x ~70% of your max reps b) sHSPU 3 x ~70% of your max reps Metcon: EMOM 20 1: 5-10 strict T2B 2: 20m bearhug medball walking lunges 3: 30-40s hollow hold 4: 10-15 wall ball Wednesday Push jerk 5 x 5 (use around 60% your 1RM) Focus on explosive hip extension and proper catch position (use 2s hold in…
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WOD 19.3

WOD 19.3

WOD
Monday Hang squat clean 3-3-3-3-3 Metcon: 3 rounds / E2MOM: 30 wall balls + remaining time: burpees rest 1:00 Tuesday EMOM 20: 1: 5-10 ring push ups 2: 30-40s wall sit 3: 10-15 T2B 4: 10-15 KBS 24/16 2 min rest EMOM 20: 1: 5-10 pull ups 2: 20m walking lunges 3: 20-30 abmat sit ups 4: 10-15 KBS 24/16 Wednesday Press 5-5-5 Push press 3-3-3 Push jerk 2-2-2 Metcon: 15-12-9 hang power clean 40/30 push press 40/30 burpee over bar Olympic: Snatch Thursday WOD (S): Death by: Thrusters 35/25 + burpees 1+1 on first minute, 2+2 on second... rest 2 whole minutes when reached point where you can't continue anymore Death by: Wall ball + KBS 24/16 2+2 on first minute, 4+4 on second... rest 2 whole minutes when…
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WOD 12.3

WOD 12.3

WOD
Monday Front squat 3-3-3-3-3 Metcon: AMRAP 15 7 T2B 14 wall ball 21 KBS 24/16 Tuesday Work with one gymnastics skill for ~15mins Metcon: EMOM 9 1: 5-10 HSPU 2: 30-50 DU 3: rest EMOM 9 1: 5-10 pull ups 2: 15 hang power clean 40/30 3: rest EMOM 9 1: 5-10 push press 40/30 2: 10-15 burpees 3: rest Wednesday Work up to heavyish complex with DB or KB 3 hang clean 3 push press 3 push jerk (both sides) Metcon: AMRAP 8 20 KB snatch 24/16 20 abmat sit ups 20 jumping lunges rest 2:00 AMRAP 6 10 KB snatch 10 abmat sit ups 10 jumping lunges Olympic: Snatch + OHS Thursday On the minute for 24 mins: 1: 1 round of Cindy 2: 15 hang power snatch…
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WOD 5.3

WOD 5.3

WOD
Monday Overhead squat 5-5-5-5-5 Metcon: AMRAP 8 10 hang power clean 40/30 10 push press 40/30 Tuesday Strength/skill sets (pick one): a) HSPU b) Ring dip c) Pull up Metcon: E2MOM for 18 mins 1: 5 burpee bar touch + 5-10 T2B 2: 5-10 heavy KBS + 5-10 pull ups 3: 20 steps walking lunges Wednesday Power clean complex 1 from ground + 2 from hang (do at least 5 heavyish sets) Metcon: 4 KB hang clean&jerk 4 KB reverse lunges 4 KB hang clean&jerk (other side) 4 KB reverse lunges (other side) 6+6... 8+8... as far as possible in 8 minutes RX: 24/16kg KB Olympic: Power snatch Thursday WOD (S): "Team ANGIE ++" 100 pull ups 100 push ups 100 sit ups 100 burpees 100 airsquats Friday OPEN 18.3…
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WOD 26.2

WOD 26.2

WOD
            Monday Barbell complex: 1 squat clean 1 hang squat clean 2 push press Aim for moderately heavy in 20mins Metcon: 2 rounds for time 15 hang power clean 40/30 20 front squats rest 1:00 15 hang power clean 20 push press rest 1:00 Tuesday EMOM 20: 1: *skill work of your choice 2: 15-20 KBS 3: 15-20 wall ball 4: rest Pick skill: pull up or HSPU and suitable rep amounts (kip or strict) Tabata mixed 6 mins 20 s on / 10 s off sit ups 20 s on / 10 s off push ups Wednesday Barbell complex: 6 deadlifts 4 hang power clean 2 push jerk Aim for moderately heavy in 20 mins Metcon: 15-12-9 T2B 3 x amount of DU's Directly…
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WOD 19.2

WOD 19.2

WOD
If you haven't sign up for the open. DO IT NOW! Fridays we are going to do OPEN workouts in WOD classes. In friday evening classes there will be as many starts as needed for registered athletes to complete workout. Scheduled starts are: first 16:30, second is 17:30. Starting times may vary depending on workout. Even you're not doing open, show up to cheer or do judging. Judges are always needed and you will be briefed before workout starts =)   Monday Front squat 3-3-3-3-3 Metcon: 10-8-6-4-2 hang power cleans 50/35 thrusters 50/35 2 x amount of frontrack lunges (20-16-12-8-4) Tuesday Work with some gymnastics skill for 15 min (pull ups, HSPU, T2B) EMOM 9 1: 5-10 HSPU 2: 20 wall ball 3: rest EMOM 9 1: 5-10 pull ups 2: 20…
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WOD 12.2

WOD 12.2

WOD
Open 2018 season is coming! Remember to sign up: https://games.crossfit.com/video/open-registration-live/open Next weeks will be focusing on basic strength and conditioning work.     Monday Overhead squat 3-3-3-3-3 Metcon: AMRAP 7 7 OHS (around 60-70% of heaviest 3) 7 C2B Tuesday Divide in 3 groups. Group 1 starts from 1 and moves to 2 and then to 3 etc.. Group 1 (Inspired by Unbroken qualifier) AMRAP 8 ME T2B Same amount of calories on rower (as ME T2B each set) Rest 2:00 Group 2 (Inspired by Battle of JKL) AMRAP 8 30 DU 5 HSPU 10 wall ball Rest 2:00 Group 3 (Inspired by Open 18.1) AMRAP 8 15 burpee box over 20 DB/KB snatch Wednesday Power clean 1-1-1-1-1 Metcon: E2MOM for 5 sets 5 hang power clean 5 thrusters 5 front…
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