WOD

Home / WOD
WOD 22.4

WOD 22.4

WOD
Monday Back squat or front squat 5 x 3 (heaviest possible sets) 15-20 mins for quality 10 dual KB/DB frontrack lunge (heavy) 40s single leg plank (20/20s) 20 wall ball (unbroken set) 6-10 strict T2B 15-20s L-hang 40s weighted wall sit (heavy) Tuesday 5 sets of pull ups (more reps, heaviest possible) EMOM 20: 1: 6-10 kipping pull up 2: 12-15 heavy russian swing 3: 6-10 kipping HSPU 4: 30-50 DU Wednesday 3 sets not for time 10 floor press (heavy) 10/10 DB/KB press 60s plank For time: 15-12-9-6 hang power clean 60/40 push press 60/40 15-12-9.6 wall ball sit up Olympic: Snatch Thursday WOD (S): EMOM 10 1: 12/10 cal bike or ski 2: ME unbroken ring dip set rest 1:00 EMOM 10 1: 30-50 DU 2: ME unbroken…
Read More
WOD 15.4

WOD 15.4

WOD
Schedule for easter below: Fri WOD (Good Friday): 7:00, 10:00, 16:00, 17:00 Sat-Sun: No classes Mon: Normal excluding WOD 7:00&19:00 is off. Monday Back squat or Front squat 5 x 4 (heavier than last week) 15-20 mins for quality: 12 dual KB/DB front rack lunge (moderate weight) 20+20s side plank* 20 goblet squat 31X1 8-12 strict T2B 40s weighted wall sit or 20+20s one leg wall sit *add DB to free hand for challenge Tuesday 5 sets of pull ups: challenge yourself this week: add reps/weight. Metcon: Within 3 min 400m run max reps kipping HSPU Within 3 min 400m run max reps kipping pull up Within 3 min 400m run max reps kipping T2B Within 3 min 400m run max reps DU *Scale running distance if unable to finish…
Read More
WOD 8.4

WOD 8.4

WOD
Monday Back squat or front squat 4 x 5 (heavier than last week) Metcon: 15-20 mins for quality 12 alternating pistols (scaled to box pistols or box step up) 30s reverse plank 15 wall ball (unbroken set) 6-10 strict T2B 30s weighted wall sit (Dual KB front rack or goblet hold) Tuesday 5 sets of pull ups Examples: 5 x 8 5 x 5 weighted 5 x 5 strict C2B or 5 x 3 assisted Metcon: AMRAP 16 40 DU 10 DB/KB snatch 12 pull up Wednesday 4 sets not for time 10 strict press 12 heavy russian swing 14 sit up Metcon: EMOM20 1 hang power clean 1 push press 3 burpee 3 wall ball (Find heavy but sustainable weight) Olympic: Snatch Thursday WOD (S): 10 rounds for time…
Read More
WOD 1.4

WOD 1.4

WOD
ABOUT PROGRAMMING: Its been intense few months... After OPEN is good to take some time to rebuild base. Monday: we are still squatting. You may choose between back or front squat and focus on that for following cycle. There will be test week after 4 weeks on week 6. Week 5 is deload. Metcons are single leg focus quality workout. Tuesday: pull up focused strength work and metcon with gymnastics elements. Wednesday: horisontal push/pull combinations and S2OH focused barbell metcons. Thursday: endurance and stamina based metcons. 30min+. There will be running included on these workouts. Friday: deadlifts and ”grinder” type metcons. Movements selected so you can move with steady pace throughout the workout.   Monday A) back squat 4x6  Or B) front squat 4x6  (Build up to heavyish set) Metcon:…
Read More
WOD 26.3

WOD 26.3

WOD
Recovery week after CrossFit Open. Monday Back squat 4 x 5 tempo 31x1 Hold strict tempo and perfect positions Metcon: Move for 15-20 mins 7-10 wall ball 7-10 KBS 7-10 push up 10-20 steps lunges :30s hollow body hold / planking (each round should be within +-5s from each other) Tuesday A) 4 sets of pull ups B) 4 sets of HSPU Examples: 4 x 8 strict pull ups 4 x 5 weighted pull ups 4 x 4 assisted pull ups... Metcon: EMOM 12: 1: 5 power clean + 5 S2OH 2: 12/10 cal row/bike/ski Wednesday Press 4 x 5 (hold 2s at top) Metcon: 10-1 Floor press 3 point DB/KB row (reps per arm) 2 x amount of sit ups (20-18-16...) Olympic: Clean Thursday WOD (S): For time as…
Read More
WOD 18.3

WOD 18.3

WOD
CrossFit OPEN päätösbileet lauantaina salilla! Lisätietoja löytyy facebookin members ryhmästä. Kaikki jäsenet tervetulleita!   Monday 4 sets of: 3 front squat 6 back squat rest 1:30 Heaviest possible. Metcon: 20 mins for quality 10 wall ball 20 goblet lunge 5-10 T2B 10 push up 20 KBS 24/16 Tuesday EMOM 10: 1: x HSPU 2: x pull up Strict for strength, kipping for skill/stamina. You choose. AMRAP 7: 30 DU 5 burpee rest 2:00 AMRAP 7: 7 pull up 7 box jump 7 hang power clean 50/35 Wednesday 1a) Floor press x 8 rest 30s 1b) Weighted/banded/clapping push up x 20s AMRAP rest 90s 2a) Bent over row x 8 rest 30s 2b) Chest to rings hold x 20-30s rest 90s (scale back to pronated chin over bar hold) Metcon: 15 min AMRAP…
Read More
WOD 11.3

WOD 11.3

WOD
Monday 3 sets of: 3 front squat 6 back squat rest 1:30 Aim for bit heavier weights than last weeks. 3 sets of: 5/5 front foot elevated split squat (front rack) 50 ft walking lunges (farmers carry) rest 1:30 Metcon: For time 40 wall ball 30 KBS 24/16 20 goblet squat 24/16 10 burpee Tuesday E2MOM12: 1: 50 DU + 15 T2B 2: 20 ft walking lunges + 10 burpee E2MOM12: 1: 12/10 cal row/ski/bike + 15 pull up 2: 30-40s wall sit + 30-40s planking E2MOM12: 1: 12 DB snatch + 10 HSPU 2: 30/30s side plank *adjust reps if needed. you can add weight to wall sit, lunges etc. Wednesday 1a) floor press x 8 rest 30s 1b) weighted push up x 20s AMRAP rest 90s x 3…
Read More
WOD 4.3

WOD 4.3

WOD
Monday 1) 3 sets: 3 x front squat 5/5 x split squat (KB front rack, front foot elevated) 2) 3 sets: 6 x back squat 10 steps walking lunges (KB farmer hold) Metcon: AMRAP 2 Wall ball AMRAP 3 KBS 24/16 AMRAP 2 Wall ball Tuesday EMOM 5: x strict pull up / sC2B EMOM 5: x HSPU / sHSPU Metcon: "Air Force" 20 thruster 40/30 20 sumo deadlift hi pull 20 push jerk 20 OHS 20 front squat EMOM: 4 burpees Time cap: 12 min Wednesday 1a) floor press x 8 rest 30s 1b) push up x 30s AMRAP rest 90s x 3 sets 2a) bent over row x 8 rest 30s 2b) pronated chin over bar hold x 20s rest 90s x 3 sets Metcon: 10-1 Hand release…
Read More
WOD 25.2

WOD 25.2

WOD
Monday 4 sets of: 3 front squat 6 back squat rest 1:30 between sets (add from last week or use 65-70% of front squat 1RM) Metcon: AMRAP 10 6 C2B 8 OHS 40/30 10 push up Tuesday EMOM 9: 1: 5-10 HSPU 2: 20 wall ball 3: rest EMOM 9: 1: 5-10 pull up 2: 20 KBS 3: rest EMOM 9: 1: 5-10 T2B 2: 15 burpees 3: rest Depending on what you want focus, either strict movements = pure strength or kipping movements = stamina/endurance. Wednesday 4 sets of 8 floor press 8 bent over row rest 1:00 between sets, add from last week Metcon: 21-15-9 Hang power clean 50/35 Push press 50/35 Burpee over bar Thursday On the minute for 32 mins: 1: 1 round of Cindy 2: 15…
Read More
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