CrossFit TurkuPull-up Foundations
“Half Barbara”
5 Rounds:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats
Rest 3 min between rounds
Pete & Monkku @ Winter War 2016
Pic: Marko Vallius
In teams of three
For time:
60 Clean & Jerk 70/50
60 Pull-ups
60 Burpee
One works at time
Tänään lauantaina mitalikahvit salilla kello 12:30-13:00. Tervetuloa!
Merkku Kallio 3rd in master category
Pic: Marko Vallius
BUDDY WOD
For time:
21-18-15-12-9
Push press 45/30
Box jump 24/20
Back squat 45/30
Pete Alho 3rd in masters category at Winter War 2016
Pic: Marko Vallius
Find 1 rep max for today,
Snatch
Clean & Jerk
Tuomo Liukkonen at Winter War 2016
Pic: Marko Vallius
As many rounds in 10 minutes of,
5 Snatch 35/20
10 Double-under
10 Snatch 35/20
20 Double-under
15 Snatch 35/20
30 Double-under
20 Snatch 35/20
40 Double-under
25 Snatch 35/20
50 Double-under
..
Joosua Eskelinen 4th at Winter War 2016
Pic: Marko Vallius
WORKOUT 14.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-up
Number 1 and 2 at Winter War 2016, Saara Laaksonen & Anette Nieminen RCFT
Pic: Marko Vallius
Front Squat 1 RM
Test Unbroken strict pull-ups
Winter War 2016 winners. 1st and 2nd place in women’s category to Reebok CrossFit Turku! Congrats Saara & Anette! Ladies Masters category 2nd and 3rd place, congrats Monkku & Merkku. Mens Master category 3rd place congrats Pete.
Pic: Marko Vallius
Team 1
Row 1k, while partner holds deadlift 100/70kg
Team 2
50 Handstand push-ups, while partner hang from a bar
Mikko H.
WORKOUT 13.3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
18 minutes on the minute,
Odd 1 Power clean & jerk
Even 1 Squat clean & split jerk
Build up to a heavy weight
Marlon H.