CrossFit Turku
“Filthy Fifty”
For time:
50 Box jump, 60 cm box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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[youtube http://www.youtube.com/watch?v=TQnoew96z-A&w=420&h=315]Remember to Post Times, Rounds, Loads and Comments
Deadlift
5-5-5
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“Hang a row”
Couples wod
AMRAP 16min
102,5kg deadlift hold
500m row
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One rows, other holds the deadlift. Rowing is allowed only when the bar is off the ground. Score is the meters rowed.
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[youtube http://www.youtube.com/watch?v=QciVTt-4MUg&w=560&h=315]
Rest Day (3+1)
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WOD From the main site
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Remember to Post Times, Rounds, Loads and Comments
Power Clean
5-5-5
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3 Rounds 15 Reps
Hang Power Clean (65%)
ring dip
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[youtube http://www.youtube.com/watch?v=DHTAAutmlJY&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments
Push Press
5-5-5
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BASELINE
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
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[youtube http://www.youtube.com/watch?v=2UNwjykyloI&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments
Front squat
5-5-5
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3 Rounds
21 Thursters (42.5KG)
21 Double under
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Remember to Post Times, Rounds, Loads and Comments
“Wendler suunnittelu”
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“Run n´ Lift”
800m Run
30 Clean & Jerk (60kg/40kg)
800m Run
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Ota mukaan muistiinpanovälineet!
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HUOMIO! Maanantaina 14.11.2011 EI OLE 20.00 – 21.00 tuntia.
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Remember to Post Times, Rounds, Loads and Comments
Shoulder Press
5-5-5-5-5
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“MORRISON”
50-40-30-20-10
Wall ball
Box jump (60cm)
KB swing (24kg/16kg)
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[youtube http://www.youtube.com/watch?v=lLFunBPgPOo&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
BackSquat
5-5-5-5-5
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“Pushin’ Frenzy”
15-12-9-6-3
Push Press (42,5/30kg)
Knees to Elbows
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[youtube http://www.youtube.com/watch?v=xSqXM0W8tRk&w=560&h=315]”
Remember to Post Times, Rounds, Loads and Comments
Power Snatch
5-5-5-5-5
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5 Rounds
30 Double Unders
200m Run
20 Burbees
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Remember to Post Times and Comments
