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Yleinen

WOD for Monday, Apr 04, 2022

040422 MAANANTAI

Partner workout
30min AMRAP
A. row
B. 2 rounds of
10 burpee
20 walking lunge

alternate between A. and B.

050422 TIISTAI

4 Rounds
90s WORK: 60 double under + AMRAP handstand walk / wall walk
90s REST

060422 KESKIVIIKKO

Tempo front squat (32×1)
5 x 3 @40-60% 1rm FS

060422 KESKIVIIKKO

3 Rounds
5 one arm db press right arm
5 one arm db press left arm
7 one arm db pushpress right arm
7 one arm db pushpress left arm
9 one arm db pushjerk right arm
9 one arm db pushjerk left arm
2min rest

070422 TORSTAI

2 Rounds
1min toes to bars / heels over hips
1min rest
1min toes to rings
1min rest
1min v-ups
1min rest
1min back extensions
1min rest

080422 PERJANTAI

Broad jump for max distance 5 x 1

Hi-hang power clean 3 x 3 @40-50%
(with 2s. pause on the dip & catch)

Hang power clean 3 x 2 @50-60%
(with 2s. pause on the catch)

Power clean 4 x 1 @65-75%
(with 1s. pause on the catch)

090422 LAUANTAI

6min AMRAP
10/8 cal ski
20 KB hang c&j 24/16

090422 LAUANTAI

6min AMRAP
10 pull-up / jumping pullup
14 pistol squat

100422 SUNNUNTAI

"Chad"
1000 box step ups 60/50
(with a weight vest)

Categories
Yleinen

WOD for Monday, Mar 28, 2022

280322 MAANANTAI

5 Rounds
10 sumo deadlift high-pull 42,5/30
10 hang power clean 42,5/30
10 shoulder to overhead 42,5/30

do unbroken sets, rest as needed
between the movements

290322 TIISTAI

Every 3min for 4 rounds
1 unbroken set of toes to bars / heels over hips (target 6-15 reps)
50 double under
15 wallball 20/15

300322 KESKIVIIKKO

Front squat
5 x 6 @65-75% of 1rm FS

300322 KESKIVIIKKO

Every 3min for 3 rounds
8 sumo deadlift @65-75% 1rm DL
5-12 dip

310322 TORSTAI

4 Rounds
4min of skiing calories
4min AMRAP of
10 pull-up / jumping pullup
12 KB swing 24/16
14 reverse lunge

010422 PERJANTAI

Drop jump 4 x 3

every 2min for 4 rounds
3-position snatch (hi-hang, hang, low hang)

every 2min for 4 rounds
1-2: 1 low hang pull + 2 low hang snatch @60-70%
3-4: 1 low hang pull + 1 low hang snatch @70-80%

020422 LAUANTAI

"Chief"
5 Rounds,
Max reps in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats

Rest 1 min between rounds

0304322 SUNNUNTAI

"Air force"
For Time
20 Thrusters

20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

42,5kg / 30kg
4 Burpees at the top of each minute

Categories
Yleinen

WOD for Monday, Mar 21, 2022

210322 MAANANTAI

2 Rounds
A. 5min AMRAP
6 hang power snatch + 6 overhead squat 35/25
B. easy rowing for 5min

2 Rounds
A. 3min AMRAP
4 hang power snatch + 4 overhead squat 45/30
B. easy rowing for 3min

220322 TIISTAI

8 min AMRAP
12/9 cal ski
12 toes to bar / heels over hips

4min REST

8 min AMRAP
10 box over jump 60/50
12 handstand push-up / box push-up

230322 KESKIVIIKKO

Front squat
4 x 8 @60-70% of 1rm FS

230322 KESKIVIIKKO

10!
deadlift @50% 1rm
push-up

240322 TORSTAI

5 rounds
in 1min: 12 sit-up + AMRAP burpees
30s rest
in 1min: 14 db hang snatch 22.5/15 + AMRAP burpees
30s rest

result: number of burpees done

250322 PERJANTAI

Explosive box jump 4 x 3

6 sets of the following complex:
1 Hi-hang power clean
1 Hang power clean
1 Low-hang power clean
2 Power jerk

1 set every 2,5min, start @50% 1 rm pc+pj, add
weight if technique allows

260322 LAUANTAI

Partner workout (you go, I go)
5 Rounds (both do 5 rounds)
8 pullup / jumping pullup
8 thruster 45/30

3min REST

5 Rounds (both do 5 rounds)
6 ringdip / assisted ringdip
8 db thruster 22,5's/15's

270322 SUNNUNTAI

HERO WOD
"Bradshaw"
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift 100/70
12 Pull-Ups
24 Double-Unders

Categories
Yleinen

WOD for Monday, Mar 14, 2022

140322 MAANANTAI

4 Rounds
5min of rowing calories
5min AMRAP of
9 push-up
12 air squat
15 sit-up

150322 TIISTAI

Front squat
3 x 10 @55-65% of 1rm FS

150322 TIISTAI

every 3min for 3 rounds
1 set of strict pullups (4-8 reps)
10 deadlift 60% 1rm

160322 KESKIVIIKKO

4 Rounds
in 1min:
10 double db hang c&j 22,5's/15's
AMRAP toes to bar / heels over hips
1min REST

170322 TORSTAI

2 Rounds
3min AMRAP
12 hang power clean 40/25
8 bar over burpee
2min REST
3min AMRAP
12 pushpress 40/25
8 box jump 60/50
2min REST

180322 PERJANTAI

Vertical jumps 4 x 2

every 2min for 4 rounds
1 hi-hang snatch pull + 3 hi-hang snatch @40-60%

every 2min for 4 rounds
1 hang pull + 2 hang snatch @60-75%

190322 LAUANTAI

Partner workout
20min AMRAP
10 rope climb
60 cal row
10 wall walk
60 cal row

split reps with partner

200322 SUNNUNTAI

HERO WOD
"The Seven"

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters 60/42,5
7 Knees-to-Elbows
7 Deadlifts 110/75
7 Burpees
7 Kettlebell Swings 24/16
7 Pull-Ups

Categories
Yleinen

WOD for Monday, Mar 07, 2022

070322 MAANANTAI

On the minute for 25min
1. 8-12 chest to bar / jumping c2b
2. 12-16 wallball
3. 10-15 toes to rings
4. 4-8m handstand walk / 2-3 wallwalk
5. 8-10 db hang squat clean (with 2 db's)

080322 TIISTAI

4 Rounds for quality
8+8 one legged deadlift
10 hip thrust
3+3 turkish get-up

090322 KESKIVIIKKO

3 Rounds
3min AMRAP row for calories
3min AMRAP
15 weighted box step ups
20 sit-ups

100322 TORSTAI

Team workout
22min AMRAP
1-3 bar muscle-up
6 power clean 50/35
9 box jump 60/50

each perform full rounds

110322 PERJANTAI

snatch + overhead squat
3 x 3+3
2 x 2+2
2 x 1+1

start with 50% 1rm snatch, add weight
as technique allows

120322 LAUANTAI

CF OPEN 22.3

Categories
Yleinen

WOD for Monday, Feb 28, 2022

280222 MAANANTAI

CF OPEN 22.1
RX:
15 min AMRAP
3 wall walk
12 db snatch 22.5/15
15 box jump-overs 60/50

scaled:
15 min AMRAP
3 wall walk
12 db snatch 15/10
15 box jump-overs 60/50 (may step over)

010322 TIISTAI

every 4min for 3 Rounds
10 bench press @60% 1rm
max unbroken set of push-ups

010322 TIISTAI

every 4min for 3 Rounds
10 bicep curl
max unbroken set of dips

020322 KESKIVIIKKO

4 Rounds
30s boxjump
30s rest
30s deadlift 80/55
30s rest
30s double under
30s rest
30s pullup /jumping pullup
30s rest

030322 TORSTAI

1min of squat cleans 75/50
3min REST
1min of squat cleans 85/55
3min REST
1min of squat cleans 90/60
3min REST
1min of squat cleans 75/50
3min REST
1min of squat cleans 85/55
3min REST
1min of squat cleans 90/60

Try for max reps each round without
dropping the barbell.

040322 PERJANTAI

Partner workout
18min AMRAP
60 cal row
50 db snatch
40 wallball
30 burpee
20 toes to bar / heels over hips

050322 LAUANTAI

CF OPEN 22.2

Categories
Yleinen

WOD for Monday, Feb 21, 2022

210222 MAANANTAI

2 Rounds
3min AMRAP
12/9 cal ski
8 db snatch 22.5's/15's
1,5 min REST
3min AMRAP
12 pull-up / jumping pullup
15 wallball
1,5 min REST

220222 TIISTAI

5 Rounds
1min ring muscle-up / jumping ring mu / ring dip
1min row
1min rest

230222 KESKIVIIKKO

Partner workout (you go, I go)
4 Rounds
5 deadlift @75%
10 box step ups w/ db's 22.5's/15's
15 weighted sit-ups 20/14

240222 TORSTAI

For time:
100 double-under
21 front squat 50/35
21 push press 50/35
100 double-under
15 front squat
15 push press
100 double-under
9 front squat
9 push press

Categories
Yleinen

WOD for Monday, Feb 14, 2022

140222 MAANANTAI

“Valentine’s day special”

Couple wod
In 20 minutes:
“Karen” + “Randy” + “Cindy”
150 Wallball 20/14
then,
75 power snatches 35/25
remaining time as many rounds of “Cindy” as possible
5 pull-ups (strict)
10 pushups
15 squats

split repetitions with a partner.

150222 TIISTAI

Every 8min for 3 Rounds
40/30 cal ski
20 hang power clean 50/35
10 bar over burpee

160222 KESKIVIIKKO

Deadlift
10 – 8 – 6 – 4 – 2

160222 KESKIVIIKKO

5min AMRAP
8 db hang snatch 22.5/15 (right arm)
8 db overhead reverse lunge 22.5/15 (right arm)
8 db hang snatch 22.5/15 (left arm)
8 db overhead reverse lunge 22.5/15 (left arm)

170222 TORSTAI

Every 2min for 3 rounds
A.
10 db hang c&j 22.5's/15's
8-12 box over jump 60/50
B.
10-15 toes to bar / heels over hips
30-60 double under

alternate between A. and B.

180222 PERJANTAI

Every 3min for 7 sets
thruster
push press
push jerk
split jerk

start with 60% of thruster
1rmax and add weight as you go

190222 LAUANTAI

16min AMRAP
A. row for meters
B. 1 round of:
2 wallwalk
10 sumo deadlift high pull 40/30
2-5 bar muscle-up / jumping bar mu

partners alternate between A and B

200222 SUNNUNTAI

HERO WOD
"Dallas 5"

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Categories
Yleinen

WOD for Monday, Feb 07, 2022

070222 MAANANTAI

Partner workout
20min AMRAP (you go, I go, full rounds)
3 pull-up
6 push-up
9 squat

080222 TIISTAI

for time:
20 – 16 – 12 – 8 – 4 pistol squat
10 – 8 – 6 – 4 – 2 turkish get-up

090222 KESKIVIIKKO

Partner workout
10min AMRAP (you go, I go, full rounds)
5 burpee
1 rope climb
30 double under / 50 single under

090222 KESKIVIIKKO

Partner workout
10min AMRAP (you go, I go, full rounds)
2 wall walk
10 kb swing 24/16

100222 TORSTAI

Every 4min for 4 rounds
1-5 ring muscle-up
15 wallball 20/14
20 db one arm hang c&j 22.5/15

110222 PERJANTAI

Snatch grip behind the neck press 2 x 5
Sotspress 2 x 5
Press snatch balance 3 x 3
Heaving snatch balance 3 x 3
Snatch balance 3 x 3
Snatch balance + overhead squat 3 x 1+3

120222 LAUANTAI

2 Rounds
4min Ski
4min AMRAP 10 ringrow + 15 sit-up
4min Row
4min AMRAP weighted box step overs

Categories
Yleinen

WOD for Monday, Jan 31, 2022

310122 MAANANTAI

"DT"
5 Rounds
12 deadlift
9 hang power clean
6 shoulder to overhead
70/50

010222 TIISTAI

2 Rounds
3min AMRAP
15/12 cal row
15 wallball 20/14
1min REST
3min AMRAP
12 toes to bar / heels over hips
16 db one arm overhead lunge 22.5/15
1min REST

020222 KESKIVIIKKO

On the minute for 12 min
1. 4-8 strict pullup / 8 assisted pullup
2. 10 db benchpress
3. rest

020222 KESKIVIIKKO

10!
push-up
kb swing 32/24

030222 TORSTAI

30 – 20 – 10
box jump 60/50
db snatch 22.5/15

2min rest

20 – 15 – 10
box step-ups db 22.5/15
one arm db hang squat clean 22.5/15

040222 PERJANTAI

Find your 1RM Clean & Jerk

040222 PERJANTAI

CF OPEN 11.3
5min AMRAP
Squat clean 75/50
Jerk 75/50

050222 LAUANTAI

"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

060222 SUNNUNTAI

HERO WOD

"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60