BACK SQUAT
3-2-1
“Michael”
3 rounds
Run 800m
50x situps
50x backextensions
[youtube http://www.youtube.com/watch?v=fLtTNQtZfDw&w=560&h=315]
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Category: Yleinen
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Torstai 240512
“Pain is nothing compared to what it feels like to quit.”
~Author Unknown~
*Huhtikuun On-Ramp
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Keskiviikko 230512
Sumo DeadLift
3-2-1
8 rounds for max reps
20 seconds deadlift (85/55kg)
10 seconds rest
20 seconds burpees
10 seconds rest
“The man who has no imagination has no wings.”
~Muhammad Ali
[youtube http://www.youtube.com/watch?v=ZZdp59yyG0M&w=560&h=315]*What is CrossFit?
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Tiistai 220512
“ELIZABETH”
21-15-9
Cleans 62,5/40kg
Ring Dips
Yläsali, Aleksi & Lauri
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Maanantai 210512
Thruster
3-2-1
For time:
21-15-9-15-21
Wall ball shots (20/14)
2-4-6-4-2
Wall Climb
“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.”
-Colin Powell
*Emilia*
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Sunnuntai 200512
*Warm-up for “Illinois agility test”*
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Lauantai 190512
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Perjantai 180512
Push Jerk/Split Jerk
3-3-3-2-2-1-1
21-15-9
Ring Row
Push Press 42,5/30kg
*”Blonde Rich Froning” -Maukka, Pia and Lotta*
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Torstai 170512
Back Squat
2-2-2-2-2
“The plate frenzy”
Move your bodyweight in plates (one at a time) back and forth 50m with 4 plates
*Row @Liukkonen*
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Keskiviikko 160512
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises
Akkayev 210kg Snatch + 245 Clean & Jerk
*Outdoors team Snatches*
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