CrossFit Turku“Filthy Fifty”
For time:
50 Box jump 24/20″
50 Jumping pull-ups
50 Kettlebell swings 16kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double unders
Niko P.
For time:
1-2-3-4-5-4-3-2-1
Muscle-up / Chest to bar pull-up
Wallclimb
Muscle-ups / Chest to bars must be done unbroken
Anette N. @Unbroken
Back Squat
5-5-5-5-5
Shoulder press
Find heavy 3 rep
Monaliisa K. @Unbroken
Team workout
3 person teams,
6 rounds:
30 Pull-up
40 Push-up
50 Sit-up
60 Squat
Rest 2 min between rounds
Mikko Wikman at Unbroken
Deficit Deadlift
3-3-3-3-3
Weighted lunge
8-8-8-8
Rami Jokela at Unbroken
Find 1 Repetition max of the day,
Snatch
Unbroken champion 2015 Saara Laaksonen
You can find Saaras blog here (in finnish)
30 seconds work 30 seconds rest for 4 rounds:
1st Box jump
2nd Jumping pull-up
3rd Kettlebell swing 16
4th Walking lunges
5th Knees to elbows
6th Push press 20/15
7th Back extensions
8th Wallball 20/14
9th Burpees
10th Double-unders
Toni Koivula placed 6th at the Unbroken competition
“Christine”
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
Tuomo L. Unbroken competition
Back Squat
5-5-5-5-3-8
Push Press
Find heavy 5rep
Alina V.
Deload Week
Rope climb
Foundations
On the minute for 25 minutes,
2 Rope climb
4 Burpee box jump 20″
6 Thruster 42,5/30
8 Toes to bar
10 Push-up
