CrossFit Turku

090226 MAANANTAI

(4 rounds
20s hollow hold
20s rest
20s arch hold
20s rest)

15min AMRAP
3-6-9-12… +3 burpee over db
3-6-9-12… +3 db hang c&j 22.5/15
5+5 walking lunge w/ db

100226 TIISTAI

Front squat
5 x 4 @75-80% + 2,5-5kg

100226 TIISTAI

4 rounds
2min AMRAP
20/15 cal row
AMRAP wallball 20/14
2min REST

100226 TIISTAI

ENGINE-WOD

2 rounds
5min AMRAP ski
5min AMRAP sled push (you go, I go)
5min AMRAP row
5min AMRAP echo bike (you go, I go)

110226 KESKIVIIKKO

Pushpress
4 x 5

110226 KESKIVIIKKO

For time
30 – 20 – 10
toes to bar
handstand push-up / db pushpress 20's/12,5's

120226 TORSTAI

3 x 5 tall clean
2 x 5 pause hi-hang squat clean
2 x 3 pause hang squat clean
2 x 3 low hang squat clean

Every 2min for 6 rounds
1 hi-hang squat clean
1 hang squat clean
1 low hang squat clean

3 rounds for quality
10 barbell sit-up
10+10 barbell side bends
20 arch rock

130226 PERJANTAI

5 rounds for repetitions
1min shuttle run (1rep = 2×7,5m)
1min box jump 60/50
1min hang power snatch 50/35
1min v-up
1min rest

140226 LAUANTAI

"Valentine's Day Special"

For time with partner
8 rounds
athlete a: 3 devils press 22.5's/15's + 6 chest to bar
athlete b: 3 devils press 22.5's/15's + 6 chest to bar
straight in to
100 cal ski (a&b split)
straight in to
8 rounds
athlete a: 6 one arm devils press 22.5/15 + 6 pullup
athlete b: 6 one arm devils press 22.5/15 + 6 pullup

150226 SUNNUNTAI

HYBRID WOD

4 rounds w/ partner
1k row / 800m run
60 box step overs w/ db's 22.5's/15's
800m run / 1k row

020226 MAANANTAI

Every 8min for 3 rounds
500/450m row
25 box over jump 60/50
25 chest to bar pull-up

*result is the round times
combined

030226 TIISTAI

Front squat
5 x 5 @70-75% + 2,5-5kg

030226 TIISTAI

For time w/ partner
4 rounds
12 burpee deadlift w/ db's 22.5'2/15's
20 box step overs w/ db's 22.5's/15's

*split reps

030226 TIISTAI

ENGINE WOD

Every 2min x 4 / station + 2min rest
betweeen stations
A. 15 kb swing 24/16 + AMRAP ski
B. 15 wallball 20/14 + AMRAP bike
C. 10 burpee over rower + AMRAP row
D. 20 reverse lunge w/ db 22.5715 +
AMRAP shuttle run (1 rep = 2×7,5m)

040226 KESKIVIIKKO

Pushpress
3 x 8

040226 KESKIVIIKKO

5 rounds
in 1min:
5 shoulder to overhead 80/55
AMRAP wall walk
1min REST

050226 TORSTAI

2 x 5 pause hang power clean
2 x 3 pause power clean
2 x 3 pause squat clean

Every 2min for 6 rounds
1 power clean
1 hang power clean
1 hang squat clean

3 rounds for quality
10 barbell sit-up
10+10 barbell side bends
15 back extension

060226 PERJANTAI

20min AMRAP
Buy in 1,5/1,2k ski
then AMRAP of
30 db one arm thruster 25/17.5
20 sit-up

070226 LAUANTAI

For time
90 double under
30 power snatch 42,5/30
3min REST
90 double under
20 power snatch 60/42,5
3min REST
90 double under
10 power snatch 70/50

080226 SUNNUNTAI

HYBRID WOD

For time w/ partner
2 rounds
1.6k/1.5k/1.4k row
200m farmers walk 32's/24's
1.6k/1.5k/1.4k row
100 box jump 60/50
1.6k/1.5k/1.4k row
50 double db hang c&j 22.5's/15's

260126 MAANANTAI

5 rounds for repetitions
1min inverted burpee
1min db snatch 22.5/15
1min row
1min rest

270126 TIISTAI

Front squat
5 x 3 @80-85%

270126 TIISTAI

7min AMRAP
12 pistol squat
12 sit-up

270126 TIISTAI

ENGINE-WOD

3 rounds
4min AMRAP: sled push & drag (you go, I go)
4min AMRAP: bike
4min AMRAP: burpee broad jump (you go, I go)
4min AMRAP: ski

280126 KESKIVIIKKO

(Every 2min for 4 rounds
set of strict pull-ups (target 5-10)
10 bench press 22.5's/15's)

For time
3 rounds
10 pull-up
10 kb swing 24/16
— 4min REST —
30 pull-up
30 kb swing 24/16

290126 TORSTAI

10!
hi-hang muscle snatch 20/15
btn press 20/15
overhead squat 20/15

press snatch balance 3 x 5 @30-40%
heaving snatch balance 3 x 3 @50-60%
snatch balance 3 x 2 @65-75%

Snatch grip barbell row
4 x 6

300126 PERJANTAI

10min AMRAP
2+2 turkish get-up 24/16
50 double under

300126 PERJANTAI

10min AMRAP
20 db one arm hang c&j 22.5/15
10 burpee over db

310126 LAUANTAI

For time w/ partner
40 rounds
1 power clean 90/60
6 toes to bar
8 wallball 20/14

*alternate rounds w/ partner, both do 20 rounds

010226 SUNNUNTAI

HYBRID WOD

For time w/ partner
3 rounds
1k ski
50 box step overs w/ db's 15's/10's
1k ski
50 devils press 15's/10's

190126 MAANANTAI

CF Open 17.4
13min AMRAP
55 deadlift 100/70 (scaled 60/42,5)
55 wallball 20/14 (scaled 14/10)
55 cal row
55 handstand push-up (scaled push-up)

200126 TIISTAI

Front squat
5 x 4 @75-80%

200126 TIISTAI

5 rounds
in 1min:
20 jumping split squat
AMRAP knees to elbows
1min REST

200126 TIISTAi (+KE)

ENGINE-WOD

3 rounds
2,5min ski
2,5min wallball 20/14
2,5min shuttle run (1 rep = 10m)
2,5min reverse lunge 22.5/15
2,5min bike
2,5min box step overs w/ db 22.5/15

210126 KESKIVIIKKO

Shoulder press
4 x 6

210126 KESKIVIIKKO

For time
3 rounds
80 double under
20 push press 42,5/30

220126 TORSTAI

2 x 5 tempo overhead squat
3 x 5 sotspress
2 x 3 pause power snatch
2 x 3 pause squat snatch

Every 90s for 6 rounds
1 power snatch + 1 hang power snatch
Every 90s for 6 rounds
1 squat snatch + 1 hang squat snatch

Snatch grip barbell row
3 x 8

230126 PERJANTAI

OTM 9
1. copenhagen plank
2. barbell overhead triceps extensions
3. lu raises

20min AMRAP
10 one arm devils press 22.5/15
15 v-up
20 back extension

240126 LAUANTAI

For time w/ partner
4 rounds
48/40/36 cal ski
24 hang power clean 70/50
6 rope climb

*split reps

250126 SUNNUNTAI

"IRON TRIATHLON" – Team Edition

1-20 reps of
deadlift
bench press
squat clean

*in teams of 2-3, split reps

weights: (rx+/rx/scaled)
DL M 140/120/100 / N 100/80/70
BP M 90/80/65 / N 60/55/45
SC M 70/60/50 / N 50/42.5/35

120125 MAANANTAI

For time
50 box step over w/ db 22.5/15
50 db hang snatch 22.5/15
50 burpee over db
50 db hang squat clean 22.5/15
50 burpee over db
50 db hang snatch 22.5/15
50 box step over w/ db 22.5/15

130125 TIISTAI

Front squat
5 x 5 @70-75%

130125 TIISTAI

5 sets for load
3 deadlift
3 hang power clean
3+3 reverse front rack lunges

140125 KESKIVIIKKO

Shoulder press
3 x 8

140125 KESKIVIIKKO

4 rounds
2min AMRAP
10 chest to bar pull-up
10 push-up
AMRAP row calories
2min REST

130125 TIISTAI & 140125 KESKIVIIKKO

ENGINE-WOD

4 rounds
3min AMRAP: sled push (you go, I go)
3min AMRAP: ski
3min AMRAP: farmers carry (you go, I go)
3min AMRAP: ski

150125 TORSTAI

2 x 5 tempo overhead squat
3 x 5 sotspress
2 x 3 pause hang squat snatch
2 x 3 pause low hang squat snatch

OTM 15
1 hang squat snatch
1 low hang squat snatch
*start @60%, add weight every 5min

Snatch grip barbell row
3 x 10

160125 PERJANTAI

3 x 7min AMRAP w/ 3min rests
between

A.
12/9 cal ski + 12 toes to rings

B.
12 box over jump 60/50 + 9 db's shoulder to overhead 22.5's/15's

C.
4 shuttle run + 14m walking lunge w/ db oh 22.5/15
(1 shuttle run = 2x7m)

170125 PERJANTAI

(3 rounds
20-40s handstand hold
15 back extension)

For time
3 rounds
6 wall walk
18 power clean 50/35
54 double under

180125 LAUANTAI

For time
5 rounds w/ partner
A. 500/450m row
B. 30 wallball 20/14
A. 30 wallball 20/14
B. 500/450m row
A. 500/450m row
B. 300m run
A. 300m run
B. 500/450m row

050126 MAANANTAI

4 rounds
3min AMRAP
6-15 handstand push-up / box hspu
15 box jump 60/50
AMRAP row (cal)
3min REST

060126 TIISTAI

"Linda"
10-9-8-7-6-5-4-3-2-1 reps for time:
1.5 x bodyweight deadlift
1 x bodyweight bench press
0.75 x bodyweight squat clean

070126 KESKIVIIKKO

Shoulder press
3 x 10

070126 KESKIVIIKKO

5 min AMRAP
1-2-3-4-5… +1 strict pull-up
3-6-9-12-15… +3 v-up

070126 KESKIVIIKKO

5 min AMRAP
10 sit-up
12 db one arm shoulder to overhead 22.5/15

080126 TORSTAI

ENGINE-WOD

6 rounds
2min AMRAP row
2min AMRAP shuttle run
2min AMRAP bike / echo bike (alternate)
2min AMRAP box step overs w/ db 22.5/15

080126 TORSTAI

2 x 5 tempo overhead squat
3 x 5 sotspress
2 x 3 pause hang power snatch
2 x 3 pause hang squat snatch

Every 90s for 8 rounds
1 hang power snatch
1 hang squat snatch
1 overhead squat

Snatch grip barbell row
3 x 12

090126 PERJANTAI

2 rounds
1k/850m row
60 reverse lunge 30/20
30 kb swing 24/16
5min rest between rounds

100126 LAUANTAI

25min AMRAP w/ partner
4 double db thruster 22.5's/15's
6 toes to bar
24 double under

you go, I go. full rounds

110126 SUNNUNTAI

HYBRID-WOD

For time w/ partner
5 rounds
1k ski
30 burpee
60m farmers walk 32's/24's

291225 MAANANTAI

"The Ghost"
6 rounds of:
1 minute of rowing (cal)
1 minute of burpees
1 minute of double-unders
1 minute of rest

301225 TIISTAI

For time w/ partner
6 rounds for both
5 hang power clean 70/50
10 box over jump 60/50
15 sit-up
rest while partner completes a round

311225 KESKIVIIKKO

Thruster
3 x 5

311225 KESKIVIIKKO

"Fran"
21 – 15 – 9
Thruster 42,5/30
Pull-up

020126 PERJANTAI

Power snatch
Build to a heavy set of 3reps in 10 min

020125 PERJANTAI

4 rounds
2min AMRAP
8 power snatch 50/35
12 toes to bar
2min REST

030126 LAUANTAI

For time w/ partner
3 rounds
80/70/60 ski (cal)
60 box step overs w/ db 30/20
40 double kb deadlift 32's/24's

*split reps

221225 MAANANTAI

(OTM 9
1. hollow&arch hold
2. copenhagen plank
3. good morning)

CF Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift 100/70 (scaled 60/42,5)
Bar facing burpee

231225 TIISTAI

3 rounds for repetitions
2min/station, 1min rest between stations
1. row (cal)
2. wallball 20/14
3. shuttle run (1 rep = 2×7,5m)
4. box over jump 60/50

241225 KESKIVIIKKO

"12 Steps of Christmas"

1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Pull-up / jumping pullup
8 Sit-up
9 DB snatch 22.5/15
10 Kb Swing 32/24
11 Toes to bar
12 DB one arm devils press 22.5/15

271225 LAUANTAI

"Barbara with partner"
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 1:30 between rounds. Split reps

151225 MAANANTAI

"CF OPEN 23.1"

14min AMRAP
60 cal row
50 toes to bar (intermediate knee raises)
40 wallball 20/14 (intermediate 14/10)
30 clean 61/43 (intermediate 43/30)
20 ring muscle-up (intermediate 10 ring mu)

161225 TIISTAI

Deadlift
Build to a heavy set of 5
(in 5 sets)

161225 TIISTAI

For time
3 rounds
15 sumo deadlift high-pull 42,5/30
20 sit-up

161225 TIISTAI

ENGINE WOD

3 rounds
4min AMRAP: bike
4min AMRAP: sled push & drag (you go, I go)
4min AMRAP: ski
4min AMRAP : 20 reverse lunge w/ db 22.5/15
& 15 hollow rock

171225 KESKIVIIKKO

Accumulate max reps of strict chest to bar pullups in 4 sets,
rest 90s between sets

171225 KESKIVIIKKO

4 rounds
90s AMRAP
10 pullup
50 double under
amrap chest to bar pullups
90s REST

181225 TORSTAI

2 x 5 tempo overhead squat
3 x 5 sotspress
2 x 3 pause power snatch

3 x OTM 6 , 1min rests between
A. 4 power snatch + 4 overhead squat @40-50%
B. 3 power snatch + 3 overhead squat @50-60%
C. 2 power snatch + 2 overhead squat @60-70%

3 rounds
10+10 barbell side bends
20 arch rock

181225 TORSTAI

STRENGTH WOD

Back squat
5 x 4 @75-80% of 1RM + 2,5-5kg

Alternating front rack lunges
3 x 10

Death march 15's/10's
3 x 30

191225 PERJANTAI

in teams of 3
2 rounds
5min AMRAP
accumulate echo bike calories
1min REST
5min AMRAP
accumulate max reps of wall walks
*one person must hold kettlebells in farmers carry 32's/24's
1min REST
5min AMRAP
accumulate ski calories
1min REST

201225 LAUANTAI

5 rounds
30 reverse lunge w/ db 22.5/15
20 db one arm hang squat clean 22.5/15
10 one arm devils press 22.5/15

211225 SUNNUNTAI

HYBRID WOD

For time
4k row
every 3min perform 15 kb swing 24/16
(starts with swings)
3min rest
4k ski
every 3min perform 15 wallball 20/14
(starts with wallballs)

081225 MAANANTAI

"CF Open 24.1"
For time:
21 DB snatches, arm 1 22.5/15 (scaled 15/10)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell

3 sets
30s plank hold + 10-15 v-up

091225 TIISTAI

Deadlift
5 x 6 @75-80% 1rm DL

091225 TIISTAI

For time w/ partner
4 rounds
10+10 box step ups w/ db's in front rack 22.5's/15's
10+10 kb russian swing 32/24

101225 KESKIVIIKKO

OTM 7
6-8 deficit push-up

Every 5min for 3 rounds
500/450m row
10 db bench press 25's/17.5's
15 pullup

result is total time combined

091225 TIISTAI

ENGINE WOD

4 rounds
2,5min echo bike / bike (alternate)
2,5min box step overs w/ db 17.5/12.5
2,5min ski
2,5min amrap 15 kb swing 16/12 + 15 sit-up

111225 TORSTAI

5 x OTM 4, 1min rests between
A. 5 power clean + pushjerk @40%
B. 4 power clean + pushjerk @50%
C. 3 power clean + pushjerk @60%
D. 2 power clean + pushjerk @70%
E. 1 power clean + pushjerk @80%

3 rounds
10+10 barbell side bends
15 back extension

111225 TORSTAI

STRENGHT WOD

Back squat
5 x 5 @70-75% of 1RM + 2,5-5kg

Every 2min for 3 rounds
A. 12 Alternating front rack lunges
B. 12 DB romanian deadlift

121225 PERJANTAI

6 rounds for reps
1min shuttle run (1rep = 2×7,5m)
1min cross over jump
1min toes to rings
1min rest

131225 LAUANTAI

A.
For time
21 – 15 – 9
front squat 60/42,5
box over jump 60/50

131225 LAUANTAI

B.
For time
12 – 9 – 6
front squat 80/55
box over jump 75/60

141225 SUNNUNTAI

HYBRID WOD

2 rounds for time
2k row / ski
80 reverse lunge w/ db 22.5/15
2k ski / row
100m farmers walk 32's/24's