Category: Yleinen

Merry X-mas!

No coached classes. Enjoy holidays!
Open gym is available as always.

Hyvää Joulua!

Ei ohjattuja tuntja, nauttikaa pyhistä.
Open gym auki normaalisti.

HYVÄÄ JOULUA!

CHRISTMAS WOD 12 DAYS OF CHRISTMAS:
1- SNATCH
2- CLEAN & JERK
3- BURPEE BOX OVER
4- BOX JUMPS
5- HANG POWER CLEAN
6- TOES TO BAR
7- DEADLIFT
8- PULL-UP
9- WALLBALL 20/14
10- PUSH-UP
11- FRONT SQUAT
12- BAR MUSCLE-UP

BARBELL: 60/40KG BOX: 60/50CM
DONE WITH A PARTNER. START WITH 1 REP OF SNATCH, THEN 1 SNATCH + 2 CLEAN&JERK,
THEN 1 SNATCH + 2 CLEAN&JERK + 3 BURPEE BOX JUMP,
THEN 1 SN+2 C&J + 3 BBJ + 4 BOX JUMPS AND SO ON..

4 ROUNDS:
1 MIN DEVILS PRESS
1 MIN SIT-UP
1 MIN DOUBLE UNDER
2 MIN REST

“RICKY”

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
10 PULL-UPS
5 DUMBBELL DEADLIFTS
8 PUSH PRESSES 60/40kg

Winter War qualifying workout 20.3

MUSCLE CLEAN 3 X 3

BUILD TO 1 RM OF:
SQUAT CLEAN + FRONT SQUAT + HANG SQUAT CLEAN

Mirka Henriksson competed last weekend at Dubai CrossFit championship as part of Team Finland with Laura Isopoussu, Joosua Eskelinen and Petteri Peuronen. The team finished 4th in really tough company! RCFT congratulates Team Finland for an amazing performance.

FOR TIME:
200 DOUBLE-UNDERS
100 WALLBALL 20/14
50 DB BOX STEP-UPS 22,5/15KG 60/50CM

Teens weightlifting group competition participants.

Winter War qualifying workout 20.2,

6 ROUNDS EVERY 4 MINUTES ALTERNATING BETWEEN A & B:
A.
30/22 CAL ROW
6/5 MUSCLE-UPS / 12 PULL-UP
B.
30/22CAL ROW
12M HANDSTAND WALK / 20 SHOULDER TAPS

Suvi G.

DEADLIFT 3 X 5 AT 85%

MAX UB PULL-UPS
REST 5 MINUTES
MAX UB CHIN-UPS

50 HIP BRIDGES

Oona L.

5 ROUNDS
1 MIN AMRAP
8 HANG POWER CLEAN 50/35
6 BAR OVER BURPEE
1 MIN REST
1 MIN AMRAP
8 SIT-UP
8 KB SWING 24/16
1 MIN REST

Jaana T.

TEAM WORKOUT

50-40-30-20-10-20-30-40-50
SKI CAL
WALLBALL 20/14LBS
KB SWING 24/16KG

TEAMS OF THREE. SPLIT REPETITIONS AS DESIRED.

Ilona P.