Category: Yleinen

030423 MAANANTAI

Every 3min for 4 rounds
10 db bench press
set of push-ups (target 8-12)

030423 MAANANTAI

Partner workout
10min AMRAP (you go, I go)
8 one arm devils press 22.5/15
12 sit-up

040423 TIISTAI

For time:
10 rope climb
75 power snatch 35/25
225 double under

050423 KESKIVIIKKO

Back squat
5 x 10 @80-90% of 10RM BS

(3 rounds
10+10 side bends (with db)
8+8 one legged deadlift with kb's
6+6 back rack reverse lunge)

060423 TORSTAI

(Pull-up skill work (3 levels))

4 rounds
in 90s.: 250/200m row + AMRAP toes to bar
90s rest

070423 PERJANTAI

"Chad"
1000 box step ups
(with a weight vest)

080423 LAUANTAI

Partner "Holleyman"
30 rounds
5 wallball 20/14
3 handstand push-up
1 power clean 100/70

you go, I go
full rounds (15 rounds/each)

270323 MAANANTAI

Partner workout
for time:
100 deadlift 60/40
50 bar over burpee
2min rest
80 hang power clean 60/40
40 bar over burpee
2min rest
60 front squat 60/40
30 bar over burpee

split reps

280323 TIISTAI

Handstand skills

OTM 20
1. shuttle run
2. toes to rings
3. row
4. wall walk
5. rest

290323 KESKIVIIKKO

3 rounds
90s AMRAP
12 pistol squat
6 strict pull-up
90s REST
after 3 rounds:
3 rounds
90s AMRAP
10 box step ups w/ db 22.5/15
10 push-up
90s REST

300323 TORSTAI

CF games quarterfinals 2023 event 2 (modified)
12min AMRAP
8 db snatch arm 1 32,5/22.5
8 oh stationary lunges arm 1
8 db snatch arm 2
8 oh stationary lunges arm 2
40 crossovers

310323 PERJANTAI

jerk in split 3 x 4

jerk balance 4 x 3

pause split jerk 4 x 3 @50-65% 1rm
(2s pause in dip & catch)

pause split jerk 4 x 2 @65-75% 1rm
(2s pause in catch)

010423 LAUANTAI

Partner workout
20min AMRAP
50 medicine ball squat clean 20/14
30 weighted partner sit-up 20/14
50 box jump
30 weighted partner sit-up 20/14

ball must stay in the air during the whole
workout

200323 MAANANTAI

"Chief"
5 Rounds,
Max reps in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats

Rest 1 min between rounds

210323 TIISTAI

(OTM 8
1. 4-8 seated leg raises
2. 15 back extension)

for time:
30 toes to bar
40 db snatch 22.5/15
50 sit-up
40 box over jump
30 toes to bar

220323 KESKIVIIKKO

Back Squat Build to a heavy 10RM.
then 4 x 10 at 80-90% of 10RM

220323 KESKIVIIKKO

Partner workout
4 rounds (you go, I go)
12 db deadlift 22.5's/15's
8 db hang squat clean 22.5's/15's
rest while partner completes a round
(both do 4 rounds)

230323 TORSTAI

Every 4min for 3 rounds
1. 500m ski
2. 2 rounds of
12 ringdip
12 KB one arm hang clean&jerk 24/16

240323 PERJANTAI

every 2min for 7 sets @50-80% 1rm
1 power snatch
1 deep power snatch
1 squat snatch

every 2min for 4 rounds
3 snatch balance @60%+

3 rounds
8 snatch deadlift @65-70% 1rm snatch
20 russian twists
1,5min rest

250323 LAUANTAI

Partner workout
18min AMRAP
40/30 cal row
30 wallball
20 pull-up / jumping pull-up

split reps

130323 MAANANTAI

Pushpress
10 – 8 – 6 – 4 – 2
start @50-60% 1rm, add weight each
round

130323 MAANANTAI

3 rounds
2min AMRAP
8 shoulder to overhead 70/50
8 chest to bar pullup
2min REST

140323 TIISTAI

Partner workout
20min AMRAP
A. row for calories
B. 1 round of
20 db one arm hang c&j 22.5/15
15 box step overs w/ db 22.5/15
alternate between A & B

(6 tabata intervals of v-ups & back extensions)

150323 KESKIVIIKKO

Back Squat 5 x 12 reps at 80-90% of
your 12RM back squat.

150323 KESKIVIIKKO

for time:
15 – 12 – 9
front squat 80/55
bar over burpee

160323 TORSTAI

OTM 10
1. 1-5 bar muscle-up / progressions
2. 2+2 turkish get-up

160323 TORSTAI

10min AMRAP
20 sit-up
20 back extension
20 kb swing 24/16

170323 PERJANTAI

OTM 4
5 power clean @45-50% 1rm pc
1min rest
OTM 4
4 power clean @55-60% 1rm pc
1min rest
OTM 4
3 power clean @65-70% 1rm pc
1min rest
OTM 4
2 power clean @75-80% 1rm pc
1min rest
OTM 4
1 power clean @85-90% 1rm pc

180323 LAUANTAI

Wod liiga laji 3

060323 MAANANTAI

For time
10!
power clean 50/35
hang squat clean
shoulder to overhead

070323 TIISTAI

OTM 8
1. 3-6 strict pull-up
2. 5-10 push-up

070323 TIISTAI

4 rounds
1min row
1min toes to bar
1min double under
1min rest

080323 KESKIVIIKKO

Back Squat Build to a heavy 12RM.
then 3 x 12 at 80-90% of 12RM

080323 KESKIVIIKKO

Partner workout
5 rounds (you go, I go)
10 box jump 60/50
15 wallball
rest while partner completes a round
(both do 5 rounds)

090323 TORSTAI

(4 Rounds
1min Handstand walk / wall walk + 5s handstand hold
1min rest)

3 rounds for time:
15 deadlift 100/70
15 handstand push-up

100323 PERJANTAI

OTM 6
2 pause snatch @50-60% 1rm
(1s pause on knees & catch)
OTM 6
2 pause snatch @65-75% 1rm
(2s pause on catch)

(3 rounds
10 snatch deadlift @60% 1rm snatch
20 russian twists
1,5min rest)

110323 LAUANTAI

30min AMRAP in teams of 3
60 cal ski
45 one arm devil's press 22.5/15
60 cal ski
45 one arm db hang cluster 22.5/15

270223 MAANANTAI

On the minute for 25min
1. 4-6 strict toes to bar
2. 10-14 box over jump
3. 8-15 toes to rings
4. 8-12 weighted box step over 22.5/15
5. 15-20 back extension

280223 TIISTAI

20min AMRAP
25 burpee
15 body weight back squat

010323 KESKIVIIKKO

5 rounds
in 2min:
16/12 cal ski
AMRAP wall walk
2min rest

020323 TORSTAI

For time with partner
100 – 80 – 60 cal row
80 – 60 – 40 sumo deadlift high pull 45/30
60 – 40 – 20 pullup

030323 PERJANTAI

every 1,5min for 3 sets
5 muscle snatch @30-40%

every 1,5min for 4 sets
3 hi-hang snatch @40-60%

every 2min for 3 sets
2 snatch balance + 2 overhead squat @50-70%

every 2min for 3 sets
1 snatch balance + 3 overhead squat @60-80%

040323 LAUANTAI

CF Open 23.3

250223 LAUANTAI

CF OPEN 23.2

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups (scaled: target burpee)
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

250223 LAUANTAI

CF OPEN 23.2

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

200223 MAANANTAI

Find 1RM of
weighted pull-up or
OTM 8
1 slow strict pull-up / 1 negative pull-up

200223 MAANANTAI

3 rounds
2min AMRAP
8 chest to bar
10 db hang c&j 22.5/15
2min row for calories
2min REST

210223 TIISTAI

Deadlift
5 x 4 @75-85%

210223 TIISTAI

5 rounds
in 1min
8 front rack reverse lunges 70/50
AMRAP deadlift 70/50
1min REST

220223 KESKIVIIKKO

For time
2 rounds
1k/850m row
50 wallball 20/14
40 box over jump 60/50
30 burpee

(3 rounds
15s side plank dip + 15s side plank hold R
15s side plank dip + 15s side plank hold L
15s hollow rock + 15s hollow hold
30s rest)

230223 TORSTAI

For time
4 – 3 – 2 rope climb
12 – 9 – 6 power snatch 60/40
(cap 6min)

230223 TORSTAI

for time:
15 – 12 – 9 deficit handstand push-up
9 – 7 – 5 thruster 60/40
(cap 6min)

240223 PERJANTAI

For time and quality:
15 power clean + push jerk @50%
1min rest
12 power clean + push jerk @65%
1,5min rest
9 power clean + push jerk @75%
2min rest
6 power clean + push jerk @85%

(3 rounds
15 barbell side bends
8-12 barbell rollouts
rest as needed )

250223 LAUANTAI

CF Open 23.2

180223 LAUANTAI

CF Open 23.1
Complete as many reps as possible in 14 min of:

60-calorie row
50 toes-to-bars
40 wall-ball shots 20/14
30 cleans 60/43
20 muscle-ups

scaled:
Complete as many reps as possible in 14 min of:
60-calorie row
50 hanging knee raises
40 wall-ball shots 14710
30 cleans 43/30
20 chin-over-bar pull-ups

130223 MAANANTAI

Deadlift
4 x 6 @70-80%

130223 MAANANTAI

2 Rounds
3min AMRAP
12 deadlift 80/55
10 box jump 60/50
2min REST
3min AMRAP
6 front squat 80/55
8 bar over burpee
2min REST

140223 TIISTAI

“Valentine’s day special”

Couple wod
In 20 minutes:
“Karen” + “Randy” + “Cindy”
150 Wallball 20/14
then,
75 power snatches 35/25
remaining time as many rounds of “Cindy” as possible
5 pull-ups (strict)
10 push-ups
15 squats

split repetitions with a partner.

150223 KESKIVIIKKO

On the minute for 25min
1. ski
2. toes to bar
3. ski
4. wall walk
5. rest

(3 rounds
10+10 side plank dip
20 mountain climber
1min rest)

160223 TORSTAI

Pushpress
Find daily 2RM

160223 TORSTAI

For time:
90 double under / 150 single under
15 shoulder to overhead 60/40
60 double under / 100 single under
12 shoulder to overhead 60/40
30 double under / 50 single under
9 shoulder to overhead 60/40

170223 PERJANTAI

5 rounds
2min AMRAP
squat snatch
1min REST

50% – 60% – 70% – 80% – 90% of 1RM

(3 rounds
8 snatch grip barbell row
12-16 v-up
1min rest )

180223 LAUANTAI

CF Open 23.1