CrossFit Turku
Tabata 32
Sit-Ups
Sumo deadlift HP 30/20kg
Air Squats
Row
I always turn to the sports section first. The sports page records people’s accomplishments; the front page has nothing but man’s failures.
~Earl Warren
[youtube http://www.youtube.com/watch?v=fusy8vOQKyQ&w=420&h=315]
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“Man who dares to waste one hour of time has not discovered the value of life.”
Charles Darwin
[youtube http://www.youtube.com/watch?v=vJt96aOI9_M&w=420&h=315]
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Pair WOD
10 min AMRAP
30m sprint
10 Squats/5 Burpee
30m sprint
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew — again with the basics — this time paying closer attention.”
-Greg Glassman
[youtube http://www.youtube.com/watch?v=mRWzeGs_Y8A&w=560&h=315]
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For Time:
15-12-9-6
Back Squat 80/55kg
Push-up
“Always desire to learn something useful.”
-Sophocles
*Miikka E. Muscle-Up*
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For Quality:
3 x 22 GHD Sit-ups
Rest as needed in between sets
For Time:
5 x 40m Dog sled pull 60/40 kg
Rest 2 min betweet sets
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For time:
30 Kb Swing 24/16
800m Run
30 Pistol Squats (alternating legs)
800m Row
*Antti P. Hockey prodigy*
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[youtube http://www.youtube.com/watch?v=kN7UIsH7Bh4&w=560&h=315]
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5 rounds for time:
1 min Deadlift 102,5/72,5kg
1 min Muscle-Up
1 min Rest
“Don’t go through life, grow through life.”
-Eric Butterworth
*Jonna M. Clean*
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5 rounds for time:
400m Run
40 Double-Under
20 Overhead Squat 45/30kg
Mikko Aronpää made it to the Reebok CrossFit Games
*Reebok CrossFit Games Regionals @ Copenhagen*
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strength/technique
SNATCH
“JAYBIRD”
5 rounds
3x Power Snatches with 70% body-weight
5x Hand Stand Push-Ups
7X Box Jumps 24″
[youtube http://www.youtube.com/watch?v=Dz9IhgL9RGI&w=560&h=315]
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