CrossFit Turku

290925 MAANANTAI

(3 rounds for quality
5 hang muscle clean @30-40%
15-20s copenhagen plank
20-30 crossover jump)

20min AMRAP
20 hang power clean 50/35
40 sit-up
60 double under

300925 TIISTAI

Back Squat
6 x 8 reps @80-90% of your 8RM BS

300925 TIISTAI

For time
12 rounds w/ partner (6 rounds for both)
5 of the following complex:
1 double db hang squat clean 22.5's/15's
2 db's in front rack reverse lunges
rest while partner completes a round

300925 TIISTAI

ENGINE WOD

4 rounds
4min ski
4min echo bike (you go, I go)
4min bike
4min shuttle run

011025 KESKIVIIKKO

Shoulder press
4 x 4
– go for a heavy set of 4

011025 KESKIVIIKKO

Every 2min for 5 rounds
14/10 cal row
unbroken set of pull-ups

*result is the least number of pull-ups

021025 TORSTAI

3 x 5 Muscle clean
2 x 3 Pause power clean (2s pause on catch)
2 x 3 Pause push jerk (2s pause on dip & catch)
2 x 3 Pause push jerk (2s pause on catch)

OTM 6
2 x 1+1 power clean + push jerk @70%
1min rest
OTM 6
1+1 power clean + push jerk @80-85%

clean pull
4 x 4 @85%

021025 TORSTAI

STRENGTH WOD

Back squat
8 – 6 – 4 – 4
65% – 75% – 85% – 90%

Front squat
5 – 4 – 3 – 3
70% – 80% – 85% – 90%

031025 PERJANTAI

In teams of 3
12min AMRAPs w/ 3min rests in between

A. echo bike calories

B.
12 shuttle runs (1rep = 2x7m)
36 double kb deadlift 32's/24's

C.
box step overs w/ db 30/20

041025 LAUANTAI

(3 rounds
10-20 toes to rings
15-20 back extension
1-2min rest)

For time
30 – 20 – 10
front squat 60/40
bar over burpee

051025 SUNNUNTAI

HYBRID WOD

5 rounds w/ partner
2 laps of running around the building
A. 80m sled push
B. 1k row
C. 80m burpee broad jump
D. 1k ski
E. 80 wallball 20/14

*run together, split the movements

220925 MAANANTAI

For time w/ partner
30 rounds (15 rounds for each)
5 toes to bar
4 bar over burpee
3 deadlift 70/50
2 hang power clean 70/50
1 shoulder to overhead 70/50
rest while partner completes a round

You go, I go. Full rounds

230925 TIISTAI

Back squat
Build to a heavy 8RM.
Then 5 x 8 @80-90% of 8RM.

230925 TIISTAI

For time w/ partner
10 rounds (5 for each)
10 walking lunge w/ db 30/20
10 box step over w/ db 30/20
rest while partner completes a round

230925 TIISTAI

ENGINE WOD

2 rounds
5min AMRAP row
5min AMRAP
20m burpee broad jump
4 shuttle run (1 rep = 2x10m)
5min AMRAP ski
5min AMRAP
15 sit-up
20 box step overs w/ db 22.5/15

240925 KESKIVIIKKO

Shoulder press
4 x 6
– go for a heavy set of 6

240925 KESKIVIIKKO

7min AMRAP
5 strict pull-up
10 v-up
15 back extension

250925 TORSTAI

2 x 5 Muscle snatch
2 x 3 Pause power snatch (2s pause on catch)
2 x 3 Pause deep power snatch (2s pause on catch)
2 x 3 Pause squat snatch (2s pause on catch)

OTM 10
1 power snatch + 1 hang squat snatch @70%

snatch pull
4 x 6 @75%

250925 TORSTAI

STRENGHT WOD

Back squat
8 – 8 – 6 – 6
65% – 70% – 80% – 85%

Front squat
5 – 5 – 5 – 5
70% – 75% – 80% – 85%

260925 PERJANTAI

3 x 9min AMRAP w/ partner, 4min rest
between amraps

A.
6 rope climb + 100 double under
B.
30 wallball + 30 cal ski
C.
10 devils press 22.5's/15's + 30 cal bike

270925 LAUANTAI

Accumulate
1min hanging l-sit hold &
2min wall sit

For time
2k/1,6k row
then 3 rounds of
25 kb swing 24/16
20 box over jump

280925 SUNNUNTAI

HYBRID WOD

Every 10:00 x 5
1km run
1# 500m row/ski
2# 100m farmers carry / 50m lunges
3# 500m row/ski
4# 100m farmers carry / 50m lunges
5# 500m row/ski

150925 MAANANTAI

5 rounds
1min row (cal)
1min db snatch 22.5/15
1min shuttle run (1 rep = 2x7m)
1min burpee box jump 60/50
1min rest

160925 TIISTAI

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

160925 TIISTAI

Alternating rounds w/ partner
both do 7 rounds of
5 deadlift 100/70
10 weighted sit-up 20/14

160925 TIISTAI

4 rounds
3min ski
3min AMRAP
5 shuttle run (1 rep = 2x10m)
15 kb swing 24/16
3min bike
3min AMRAP
15 wallball
15 sit-up

170925 KESKIVIIKKO

Shoulder press
3 x 8
– go for a heavy set of 8

170925 KESKIVIIKKO

4 rounds
90s AMRAP
8 db shoulder to overhead 22.5's/15's
30 double under
90s REST

180925 TORSTAI

2 x 5 Muscle clean
2 x 3 Pause power clean (2s pause on catch)
2 x 3 Pause deep power clean (2s pause on catch)
2 x 3 Pause squat clean (2s pause on catch)

OTM 10
1 power clean + 1 squat clean @80%

clean pull
4 x 6 @70%

190925 PERJANTAI

Alternating rounds w/ partner
both do 5 rounds of
250/200m row
7 pull-up
5 chest to bar pull-up
3 bar muscle-up

180925 TORSTAI

STRENGHT WOD

Back squat
8 – 8 – 6 – 6
65% – 70% – 80% – 85%

Front squat
5 – 5 – 5 – 5
60% – 70% – 75% – 80%

200925 LAUANTAI

Thruster
4 x 5

200925 LAUANTAI

5min AMRAP
10 thruster 42,5/30
8 handstand push-up / pike push-up
5min REST
5min AMRAP
10 db one arm hang cluster 22.5/15
8 push-up

210925 SUNNUNTAI

6 rounds w/ partner
25 cal ski /row
50 wallball (split)
between sets: 1 lap run
around the building

*Alternate machines w/ partner each
round, both work at the same time.
*Split wallballs

080925 MAANANTAI

For time w/ partner
4 rounds
10 power snatch 60/42,5
20 box over jump 75/60
30 toes to bar
40 wallball 20/14

split reps

090925 TIISTAI

Tempo back squat (32×1)
5 x 5 @70% of 10RM (from previous week)

Every 2min for 4 rounds
1. 10+10 bulgarian squat
2. 10 russian swing & 20m+20m one arm farmers walk 32/24
3. 10-15 russian twist 20/14 + 20 back extension

090925 TIISTAI

ENGINE WOD

2 rounds
5min AMRAP: 12 cal bike/echo bike +
16 reverse lunge w/ db 22.5/15
5min AMRAP: sled push (you go, I go)
5min AMRAP: 12 cal ski + 16 box step ups w/ db 22.5/15
5min AMRAP farmers walk (you go, I go)

100925 KESKIVIIKKO

Every 3min for 4 rounds
A.
10 db bench press 25's/17.5's
set of strict pull-ups (target 6-12)
B.
500/450m row

110925 TORSTAI

3 sets of each:
1. 5 press snatch balance
2. 3 heaving snatch balance
3. 2 snatch balance
4. 1 snatch balance + 1 overhead squat

1 set every 2min

30 snatch grip barbell row & 30 barbell rollout

110925 TORSTAI

STRENGTH

Back squat
10 – 8 – 6 – 6 – 6
60% – 65% – 70% – 75% – 80%

Front squat
5 – 5 – 5 – 5
60% – 70% – 75% – 75%

120925 PERJANTAI

OTM 8
1. 8-16 shoulder taps
2. 10-15s hanging l-sit hold

4 rounds
2min AMRAP
12 db one arm hang c&j 22.5/15
8 burpee over db
AMRAP handstand walk / wallwalks
2min REST

130925 LAUANTAI

in teams of 3
30min AMRAP
120-90 cal ski (M 40cal, N 30cal)
90 box step overs w/ db 22.5/15
60 double under for each

split ski calories & box step overs, double unders
can be performed at the same time, each do 60 reps

140925 SUNNUNTAI

HYBRID WOD

For time w/ partner
1k row/ski
 (split)
1km run
100 WB 14/10 / 80m Burpee broad jump (split)
1km run
80m Burpee broad jump/ 100 WB 14/10 (split)
1km run
1k row/ski (split)
1km run

010925 MAANANTAI

5 sets for max repetitions
On a 3 min clock complete:
500/400m row
8 burpee over rower
in the remaining time perform
max reps alternating db snatches 22.5/15
rest 3min between sets

result is the amount of db snatches completed

020925 TIISTAI

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

020925 TIISTAI

4 rounds
1min AMRAP of back rack reverse lunges 70/50
2min REST

020925 TIISTAI

ENGINE WOD

4 rounds
2,5min ski
2,5min: 20 wallball + AMRAP box step overs w/
medicine ball 20/14
2,5min bike
2,5min: 20m burpee broadjump + AMRAP
walking lunges

030925 KESKIVIIKKO

Bench press
Build to a heavy 6RM over the course
of 4 sets

030925 KESKIVIIKKO

"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat

040925 TORSTAI

3 x 5 Muscle clean
2 x 3 Pause power clean (2s pause on catch)
2 x 3 Pause split jerk (2s pause on dip & catch)
2 x 3 Pause split jerk (2s pause on catch)

every 2min for 6 rounds
1 power clean + 2 split jerk @75-85%

30 barbell row & 30 lu raises

040925 TORSTAI

STRENGHT

Back squat
10 – 8 – 6 – 4
60% – 70% – 75% – 80%

Front squat
5 – 5 – 5 – 5
60% – 70% – 70% – 70%

050925 PERJANTAI

OTM 9
1. 30-50 crossover jump
2. 10-20 toes to rings
3. 15-20 double kb deadlift 32's/24's

3min REST

9min AMRAP
40 double under
20 sit-up
10 kb swing 32/24

060925 LAUANTAI

"Partner Tommy V"
For time with a partner:
21 thrusters 50/35
12 rope climbs
15 thrusters 50/35
9 rope climbs
9 thrusters 50/35
6 rope climbs

Each partner completes the designated number
of thrusters, then split rope climbs as needed.

070925 SUNNUNTAI

HYBRID WOD

1km run
1km ski / row
1km run
200m farmers carry / 100m walking lunge
1km run
200m farmers carry / 100m walking lunge
1km run
1km row / ski
1km run

250825 MAANANTAI

6 rounds
2,5min AMRAP
10 power clean 60/42,5
14 box over jump 60/50
AMRAP row calories
2,5min REST

260825 TIISTAI

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

260825 TIISTAI

For time
30 double db deadlift 22.5's/15's
15 knees to elbows
15 double db deadlift 22.5's/15's
30 sit-up

260825 TIISTAI

ENGINE WOD

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

270825 KESKIVIIKKO

Bench press
Build to a heavy 8RM over the course
of 4 sets

270825 KESKIVIIKKO

6min AMRAP
2-4-6-8… +2 push-up
4-8-12-16… +4 db one arm shoulder to overhead 22.5/15

280825 TORSTAI

3 x 5 Muscle snatch
2 x 3 Pause power snatch (2s pause on catch)
2 x 3 Pause deep power snatch (2s pause on catch)
2 x 3 Pause squat snatch (2s pause on catch)

OTM 10
2 snatch @70%-80%
*5min with 70%, 5min with 80%

30 snatch grip barbell row & 30 behind the neck press

290825 PERJANTAI

5 rounds
1min wall walk
1min double under
1min shuttle run (1 rep = 2x7m)
1min rest

300825 LAUANTAI

3 rounds w/ partner
90 hang power clean & push jerk 45/30
60 wallball 20/14
30 toes to bar

split reps

310825 SUNNUNTAI

BENCHMARK WOD

"Mary"
20min AMRAP
5 handstand push-up
10 pistol squat
15 pull-up

180825 MAANANTAI

"DT"
5 rounds for time
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead

190825 TIISTAI

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

190825 TIISTAI

4 rounds
in 1min: 12 v-up + AMRAP of back extensions
1min AMRAP box step ups w/ db 25/17.5
1min REST

190825 TIISTAI

ENGINE WOD

4 rounds
3min AMRAP
20m burpee broadjump
AMRAP shuttle run
3min AMRAP
25 wallball + AMRAP ski
3min AMRAP
25 reverse lunges w/ db 22.5/15
AMRAP row
3min AMRAP
20 kb swing 24/16 + AMRAP bike

200825 KESKIVIIKKO

Bench press
Build to a heavy 10RM over the course
of 4 sets

200825 KESKIVIIKKO

2 rounds
3min AMRAP
8 pull-up
24 double under
3min REST

210825 TORSTAI

3 x 5 Muscle clean
2 x 3 Pause power clean (2s pause on catch)
2 x 3 Pause deep power clean (2s pause on catch)
2 x 3 Pause squat clean (2s pause on catch)

OTM 10
1 pause squat clean (1s pause on catch) + 1 front squat @80%

30 barbell row & 30 lu raises

220825 PERJANTAI

25min AMRAP w/ partner
60/55/50 cal ski
60 kb swing 24/16
60 box over jump 60/50

split reps

230825 LAUANTAI

Accumulate max reps of toes to bars
in 4 sets, rest 1min between sets

230825 LAUANTAI

2 rounds for time of:
50 alternating db snatches 22,5/15kg
40 db lunges
30 lateral burpees over the db

240825 SUNNUNTAI

BENCHMARK WOD

"Loredo"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run

110825 MAANANTAI

4 rounds
90s AMRAP
15/12 cal row
AMRAP hang power snatch 45/30
90s REST
90s AMRAP
15/12 cal row
AMRAP sumo deadlift high-pull 45/30
90s REST

120825 TIISTAI

Every 2min for 4 rounds
1. 12 russian swing + 10 goblet squat 32/24
2. 10-15 toes to rings + 20 back extension
3. 6 double db deadlift + 8 box step ups w/ db's 22.5's/15's
4. 30m+30m one arm farmers walk 32/24

120825 TIISTAI

5min AMRAP
12 reverse lunge w/ db 22.5/15
12 weighted sit-up 20/14

120825 TIISTAI

ENGINE-WOD

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

130825 KESKIVIIKKO

Max reps of strict pull-up

130825 KESKIVIIKKO

4 rounds for reps
1min bar muscle-up
1min push-up
1min box jump 60/50
1min rest

140825 TORSTAI

2 x 5 No heels snatch pull
2 x 5 Muscle snatch
2 x 3 Paused power snatch (3s at catch)
3 x 3 Tall snatch

Every 2min for 6 sets
3s snatch pull to hi-hang snatch + 1 overhead squat
Every 2min for 4 sets
1 hang snatch + 1 snatch @70-85%

150825 PERJANTAI

8min AMRAP
2 rope climb
12 db one arm thruster 22.5/15

150825 PERJANTAI

8min AMRAP
3 wall walk
15 wallball 20/14

160825 LAUANTAI

28min AMRAP w/ partner
1k row (switch every 250m)
60 power clean 60/40 (in sets of 5)
1k row (switch every 250m)
40 one arm devils press 22.5/15 (in sets of 5)

170825 SUNNUNTAI

BENCHMARK-WOD

"Hotel Hell"
For time
100 db hang cluster 15's/10's

*5 burpees to start, and at top of each
minute

040825 MAANANTAI

5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks

050825 TIISTAI

Front squat
Find 1RM

050825 TIISTAI

4 rounds
20 back rack reverse lunges 60/40
12 russian twist 20/14
rest while partner completes around

060825 KESKIVIIKKO

every 2min for 3 rounds
set of strict pull-ups (target 5-9)
set of strict presses w/ db's (target 6-10)

060825 KESKIVIIKKO

4 rounds
2min AMRAP
8 toes to bar
8 db's shoulder to overhead 22.5's/15's
2min REST

070825 TORSTAI

Clean & jerk waves
3 waves, 1 set every 2,5min
1. 1+3 @60-65-70%
2. 1+2 @70-75-80%
3. 2+1 @75-80-85%

070825 TORSTAI

2,5min AMRAP
power clean & push jerks @70% of 1rm

050825 TIISTAI

ENGINE-WOD

2 rounds
5min AMRAP: 12 cal ski + 16 kb swing 24/16
5min AMRAP: sled push (you go, I go)
5min AMRAP: 12 cal row + 12 box over jump
5min AMRAP farmers walk (you go, I go)

080825 PERJANTAI

For time
1,5k/1,2k ski
100 double under
50 box over jump
25 handstand push-up
1k/800m ski

090825 LAUANTAI

25min AMRAP w/ partner
Buy in: 3 laps of running around the building
then AMRAP of:
60 wallball 20/14
40 db hang snatch 25/17.5
30 db over burpee

280725 MAANANTAI

Power clean
Build up to a heavy 1 rep

280725 MAANANTAI

12 min AMRAP
3-6-9-12…
Power clean 60/40kg
Ring dip

290725 TIISTAI

Front squat
go for a heavy set of 2 (4-5 sets)

290725 TIISTAI

Partner workout
10 rounds (5 for both)
10 double kb deadlift 32's/24's
10 v-up
10 kb swing 32/24

290725 TIISTAI

ENGINE-WOD

5 rounds
2min: 20m burpee broadjump +
AMRAP shuttle run
2min ski (cal)
2min: 30 wallball 20/14 + AMRAP
reverse lunges w/ db 22.5/15
2min ski (cal)

300725 KESKIVIIKKO

(OTM 8
1. 6 push jerk @60-65%
2. 4-8 strict pull-up)

"Tabata something else"
Four Tabatas in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

310725 TORSTAI

(Every 90s for 5 sets
1 pause snatch to snatch balance
(2s pause on catch))

Build to a daily max in the following complex
1 power snatch + 1 hang squat snatch + 1 ohs

(OTM 10
2 power snatch
2 hang squat snatch
2 overhead squat
@60-70%)

010825 PERJANTAI

6 rounds
1min row (cal)
1min box over jumps 60/50
1min one arm devils press 22.5/15
1min rest