Categories
Yleinen

Lauantai 280412

MAX rep
Pull-ups
Push-ups
Rest as needed in between efforts

Row for meters:

1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
4 min on, 4 min off
3 min on, 3 min off
2 min on, 2 min off
1 min on, 2 min off

(Morning class is a couple effort)


*Congratulations to our Coach Jaakko Vuorinen, 3rd in Masku marathon.*

“Believe you can and you’re halfway there.”
-Theodore Roosevelt

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Yleinen

Perjantai 270412

Deadlift
4-3-2-2-2-2

7 Rounds for time:

10 Deadlift (85/55kg)
10 Ring dips


*Happy runners from left to right: Tommi, Niko, Svante, Juhana, Jaakko, Visa, Juha, Nökö and Veera*

“Always do your best. What you plant now, you will harvest later.”
-Og Mandino

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Yleinen

Torstai 260412

Shoulder mobility

15 min AMRAP

30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold


“Game time”

“Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.”
-Henry Ward Beecher

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Yleinen

Keskiviikko 2504012

3-Position Clean
1-1-1-1-1
(Floor, Mid-thigh, High-hang)

“The IE1 protocol”
Push-press (35/20 kg)

“A creative man is motivated by the desire to achieve, not by the desire to beat others.”
-Ayn Rand

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Yleinen

Tiistai 240412

“Stay On Track”

10-9-8-7-6-5-4-3-2-1
2-4-6-8-10-12-14-16-18-20

Burpees / Sit-ups

Check your WOD-Book page 51

“Chinese teacup”

“Luck is a dividend of sweat. The more you sweat, the luckier you get.”
-Ray Arthur Kroc
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Yleinen

Maanantai 230412

“Daniel”

For time:

50 Pull-ups
400 meter run
21 Thrusters (42,5/30kg)
800 meter run
21 Thrusters (42,5kg/30kg)
400 meter run
50 Pull-ups

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”
-Courtesy of CrossFit Inc.

“In the beginning”

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”
-Buddha

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Yleinen

Sunnuntai 220412

W.O.D
” Halisten lenkki+ ” (jos sataa, tehdään jotain muuta mukavaa)

You have 2 min time to run. After every 2 min you have runned, Do:
20 Push-ups
20 Squats

Hanskat käteen ja joku kello mukaan mistä näkis vähän aikaa!

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Yleinen

Lauantai 210412

W.O.D

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

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Yleinen

Perjantai 200412

Deadlift
3-3-2-2

W.O.D

Tabata “shiiiit” 🙂
4 Rounds (1 round= 8 30s intervalls with 20s work & 10s rest). Alternating stations between each intervall

Burbees
Kb-swings
K2E
Wall-balls

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Yleinen

Torstai 190412

Practise Power clean & DU’s

W.O.D

5 Rounds

10 Hang power-clean (62,5/40kg)
50 DU-s

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