CrossFit TurkuEvery minute on the minute for 20 minutes,
1st Rope climb 2 ascends
2nd 6 Burpee box jump 24/20
3rd 8 Toes through rings
4th 6 Handstand Push-up
5th 8 Triple-under
Kari V. T2b
Hyvää joulua!
Christmas special,
Buddy workout
“12 Steps of christmas”
Clean and Jerk and Double-under Workout With Margaux Alvarez
On the minute for 15 minutes,
3 Clean & Jerk @40%
3 Toes to bar
For 25 min @moderate pace
15 Cal row
2 Skin the cat (5 second pause at the bottom)
10 Wallball 20/14
1 min Rest
Dave Durante: Bar Muscle-Up Variations
Team workout,
For time:
150 Thruster 42,5/30
150 Toes to bar
150 Kettlebell swing 32/24
150 Cal Row
Mona V.
Shoulder press
1*10
1*8
1*6
1*6
1*6
For time:
30 Strict pull-up
30 Handstand push-up
30 Pull-up
30 Ring dip
Cops, Coping and CrossFit
On every 90 second,
3 Front squat
Until failure
increasing weights
2 min Rest
3 min Handstand hold,
as many seconds as possible, 5 attempts
Monaliisa K.
Power clean
5*3 @max80%
5 Rounds:
6 Bar muscle-up / chest to bar pull-up
7 Power clean 80/55
Weighted pull-up
1*10 60 %
1*8 65 %
1*6 70 %
1*6 75 %
1*6 80 %
5 Rounds for reps:
1 min Row (Calories)
1 min Double-unders
1 min Walking lunges
1 min Burpees
Chan and Dorian Swim the Ironman Course
Back Squat
1*10 60 %
1*8 65 %
1*6 70 %
1*6 75 %
1*6 80 %
5 Rounds:
9 Burpee box jump 24/20
9 Deadlift 120/85
Greenhorn Challenge 2014
