CrossFit Turku

260922 MAANANTAI

3 Rounds
2min AMRAP
6 power clean & push jerk 60/42,5
6 bar over burpee
1min REST
2min AMRAP
ski (cal)
1min REST

270922 TIISTAI

Deadlift
8 – 6 – 4 – 4
65% – 70% – 80% – 85%

270922 TIISTAI

3 rounds
10 db deadlift 22.5's/15's
10 db box step ups 22.5's/15's
rest while partner completes a round

280922 KESKIVIIKKO

Partner workout
22min AMRAP
A: 2 rounds of
14 db snatch 22.5/15
14 wallball 20/14
B: row for calories for as long as your
partner completes 2 rounds of A

alternate between A & B

290922 TORSTAI

Pushpress
4 x 6 @60-80%

290922 TORSTAI

For time:
30 v-ups
15 strict handstand push-up
40 sit-ups
20 handstand push-up

300922 PERJANTAI

tall clean 4 x 3

hang clean + low hang clean 4 x 1+2

low hang clean + clean 4 x 1+1

011022 LAUANTAI

10 min AMRAP
30 toes to bar
15 devils press 22.5's/15's

011022 LAUANTAI

10 min AMRAP
90 double under
15 box over jump 60/50

021022 SUNNUNTAI

HERO WOD

"Donny"
21-15-9-9-15-21
deadlift 100/70
burpee

190922 MAANANTAI

Partner workout
For time:
120 – 80 – 40
row calories
weighted box step ups

200922 TIISTAI

4 Rounds for quality
10 good morning
8+8 one legged deadlift
10 hip thrust

200922 TIISTAI

8min AMRAP
3+3 turkish get-up
10 goblet squat

210922 KESKIVIIKKO

Partner workout (you go, I go, full rounds)
12 min AMRAP
1-4 bar muscle-up / progression
8 db one arm hang cluster

220922 TORSTAI

Shoulder press
5 x 4 @70-85%

220922 TORSTAI

4 rounds
6 strict handstand push-up / pike push-up
12 v-ups
18 back extension

230922 PERJANTAI

btn press + tempo overhead squat
(tempo 32×1)
4 x 3+3

230922 PERJANTAI

btn pushpress + snatch balance
3 x 3+3 @50-60% 1rm snatch
2 x 2+2 @60-70% 1rm
2 x 1+1 @70-80% 1rm

240922 LAUANTAI

(OTM 12
1. 3-6 strict pull-up / assisted pull-up
2. 1-2 (legless) rope climb / 3-4 rope lower
3. rest)

Every 2min for 4 rounds
10-15 pull-up / jumping pull-up
10 thruster 42.5/30

result: time of each round in total

250922 SUNNUNTAI

HERO WOD
"Oscar"

23 min AMRAP
9 devil's press 2×17,5/10
20 alternating DB lunges
9 DB push press
20 sit-up

120922 MAANANTAI

4 rounds
1min db snatch 22,5/15
1min toes to bar / hees over hips
1min db hang c&j 22,5/15
1min wall walk
2min rest

130922 TIISTAI

Deadlift
8 – 8 – 6 – 6
65% – 70% – 80% – 85%

130922 TIISTAI

Partner workout
4 Rounds (you go, I go)
10 db front rack squats 22,5's/15's
10 db front rack walking lunges 22,5's/15's

140922 KESKIVIIKKO

For time
Buy in 1k row
then
40 – 30 – 20 hang power snatch 40/25
20 – 15 – 10 bar over burpee

150922 TORSTAI

Shoulder press
4 x 6 @60-80%

150922 TORSTAI

10min AMRAP
3 strict pullup
6 push-up
12 sit-up

STRENGTH 15.9 bench press

Bench Press
1 x 1 rep at 90% of your 1RM.
3 x 5 reps at 80% of your 1RM.
Every 3 min

STRENGTH 15.9 bicep curl & bb rollouts

Biceps Curl
5 x 10 reps at AHAFA.
Rest for one minute between sets.

Barbell Roll-Outs
5 x 10 reps.
Rest for one minute between sets.

160922 PERJANTAI

every 30s for 10 rounds
1 power clean @65% 1rm
1min rest
every 45s for 8 rounds
1 power clean @75% 1rm
1min rest
every 60s for 6 rounds
1 power clean @85% 1rm

170922 LAUANTAI

For time:
20 – 15 – 10 wallball
12 – 9 – 6 ring dip

rest until 8min then complete for time:

45 wallball
27 ring dip

result is time of each part in total

180922 SUNNUNTAI

HERO WOD
"Ship"

9 rounds
7 Squat clean 85/60
8 Burpee box jump 75/60

050922 MAANANTAI

Every 8min for 3 Rounds
750m ski (cap 3,5min)
30 thruster 30/20
15 bar over burpee

result: time of each round in total

060922 TIISTAI

Deadlift
10 – 8 – 6 – 6 – 6
60% – 65% – 70% – 75% – 80%

060922 TIISTAI

2 Rounds
1min AMRAP
back squat @50% 1rm
1min REST
1min AMRAP
russian KB swing 32/24
1min REST

070922 KESKIVIIKKO

(4 x 4-6 strict toes to bar)

15min AMRAP
40 double under
20 sit-up
20 back extension

080922 TORSTAI

Shoulder press
4 x 8 @50-70%

080922 TORSTAI

for time:
21 – 15 – 9 Pullup / jumping pullup
12 – 9 – 6 Shoulder to overhead 70/50

090922 PERJANTAI

tall snatch 4 x 3

hang snatch + low hang snatch 4 x 1+2

low hang snatch + snatch 4 x 1+1

100922 LAUANTAI

30min AMRAP in teams of 3
A. 2 rounds of
6 pushup
8 box over jump 60/50
10 v-up
B. row for calories
C. rest

110922 SUNNUNTAI

HERO WOD
"Kalsu"

100 thruster 60/42,5
5 Burpees to start and at the top of every minute

290822 MAANANTAI

Max reps of strict pullups

290822 MAANANTAI

"Jackie"
1k row
50 thruster 20/15
30 pullup

300822 TIISTAI

"CrossFit Total 1"
Back squat 1-1-1
Shoulder press 1-1-1
Deadlift 1-1-1

310822 KESKIVIIKKO

Find daily max in
power clean + push jerk

310822 KESKIVIIKKO

"Grace"
30 clean & jerk 60/42,5

010922 TORSTAI

"Diane"
21 – 15 – 9
Deadlift 102,5/70
Handstand push-up

020922 PERJANTAI

"CrossFit Oly Total"
3 attemps to establish
max snatch
max clean & jerk

030922 LAUANTAI

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

040922 SUNNUNTAI

HERO WOD
"Holleyman"

30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

220822 MAANANTAI

"Elizabeth"
21 – 15 – 9
Clean 60/42,5
Ring dip

230822 TIISTAI

Overhead squat
5 x 2 @75-90%

230822 TIISTAI

3 rounds
12 db squat snatch / deep power snatch
12 box step overs with db
1 min rest between rounds

240822 KESKIVIIKKO

On the minute for 8 min
1. 10-20s L-sit hold
2. 4-8 strict pullup

240822 KESKIVIIKKO

2 rounds
2min rope climb
1min rest
2min toes to rings
1min rest
2min back extension
1min rest

250822 TORSTAI

for time:
1k ski
40 kb swing 24/16
30 burpee box over
750m ski
30 kb swing 24/16
20 burpee box over
500m ski
20 kb swing 24/16
10 burpee box over

260822 PERJANTAI

4 x 3 push jerk

260822 PERJANTAI

4 rounds for time of:
15 jerks at ¾ body weight
50 squats

270822 LAUANTAI

Partner workout
6 rounds (both do 6 rounds)
12/9 cal row
10 db one arm thruster
8 pullup / jumping pullup
rest while partner completes a full round

280822 SUNNUNTAI

HERO WOD

"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60

STRENGTH 25.8 back squat

Back Squat
5 reps at 65% of your 1RM back squat.
5 reps at 70%.
Then 4 sets of max reps in 1 minute at 50% of your 1RM back squat in tempo 11X1.

STRENGTH 25.8 dip

Weighted Dips, rest 2 min
Build to a 5RM.
Then 3 x 3 reps at 100% of 5RM.
Then on the minute for 6 minutes: 1 rep at 100% of 5RM.

150822 MAANANTAI

"Karabel"
10 rounds
3 power snatch 60/42,5
15 wallball 20/14

160822 TIISTAI

Back squat
4 – 3 – 3 – 2 – 2 @75-93%

160822 TIISTAI

3 rounds
1min pullup
1min rest
1min ring dip
1min rest

170822 KESKIVIIKKO

Partner workout
for time:
2k row (switch every 250m)
80 double db hang c&j 22.5's/15's (sets of 5)
1,5k row (switch every 125m)
120 one arm db hang c&j 22.5/15 (sets of 10)

180822 TORSTAI

4 rounds
2min work:
50 double under
10 box over jump 60/50
AMRAP wall walk
2min rest

190822 PERJANTAI

every 30s for 10 rounds
1 snatch @60% 1rm
1min rest
every 45s for 8 rounds
1 snatch @70% 1rm
1min rest
every 60s for 6 rounds
1 snatch @80% 1rm

200822 LAUANTAI

Deadlift
4 x 6 @60-75%

200822 LAUANTAI

For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
deadlift 102,5/70
bar facing burpee

210822 SUNNUNTAI

HERO WOD

"Barbara"
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between rounds.

STRENGTH 18.8 back squat

Back Squat
5 reps at 65% of your 1RM back squat.
5 reps at 70%.
5 reps at 75%.
5 reps at 80%
Rest for 3-5 minutes between sets.

STRENGTH 18.8 weighted pullup

Weighted Pull Ups, rest 2 min
Build to a 3RM.
Then 4 x 1 reps at 100% of 3RM.
Then AMRAP of pull-ups with bodyweight (skaalaa niin että saat väh. 5 putkeen aluksi väsymättä)

080822 MAANANTAI

"Lane"
5 Rounds
¾ bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds

090822 TIISTAI

Front squat
5 x 2 @80-90%

090822 TIISTAI

Partner workout
3 Rounds
20 front rack reverse lunges 50/35
15 toes to bar / heels over hips
rest while partner completes a round

100822 KESKIVIIKKO

every 4min for 3 rounds
A.
15 double kb deadlift 32's/24's
250m/200m ski
15 double kb deadlift 32's/24's
B.
10 one arm devils press 22.5/15
60 double under / 100 single under
10 one arm devils press 22.5/15

110822 TORSTAI

Shoulder press 1-1-1-1-1 reps

110822 TORSTAI

Push press 3-3-3-3-3 reps

110822 TORSTAI

Push jerk 5-5-5-5-5 reps

120822 PERJANTAI

Power clean
5 – 5 – 3 – 3 – 2 – 2 – 1

3 rounds for quality
15-20 v-up
15-20 back extension
10+10 KB/DB side bends

130822 LAUANTAI

Weighted / Strict pullup
4 x 5

130822 LAUANTAI

for time:
60/50 cal row
40 wallball
80 db hang c&j 22.5/15
40 wallball
60/50 cal row

STRENGTH 11.8 back squat

Back Squat
4 reps at 70% of your 1RM back squat.
4 reps at 75%.
4 reps at 80%.
4 reps at 85%.
Rest for 3-5 minutes between sets.

STRENGTH 11.8 DB pull overs

Dumbbell Pull Overs
4 x 10 reps at AHAFA.
One minute rest between sets.

STRENGTH 11.8 DB lateral rises

Dumbbell lateral rises
3 x 10 reps at AHAFA.
One minute rest between sets.

010822 MAANANTAI

"Hope"
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches 35/25
1 minute Box Jumps 60/50
1 minute Thrusters 35/25
1 minute Chest-to-Bar Pull-Ups
1 minute Rest

020822 TIISTAI

Back squat
6 – 6 – 4 – 4 @60-80%

020822 TIISTAI

12min AMRAP
5 deadlifts 110/75
10 weighted box step-ups 15's/10's

030822 KESKIVIIKKO

20min AMRAP
12 handstand push-ups
8 bar muscle-ups
4 power cleans 90/60

040822 TORSTAI

For time:
500m row

040822 TORSTAI

4 Rounds
90s work:
6+6 db one arm hang power clean 22.5/15
6+6 db one arm push jerk 22.5/15
AMRAP row (cal)
90s REST

050822 PERJANTAI

every 2,5min for 5 rounds
1 hang snatch
2 snatch balance
3 overhead squat
start @50% of 1rm snatch, add weight as needed

050822 PERJANTAI

every 2min for 5 rounds
1 snatch pull + 1 snatch
start @70% of 1rm snatch, add weight as needed

250722 MAANANTAI

"Cindy full of Grace"
3 cycles for time
3 rounds of "Cindy"
10 clean & jerk 60/42,5

(1 round of "Cindy":
5 pull-up
10 push-up
15 squat)

260722 TIISTAI

Overhead squat
5 x 3 @75-85%

260722 TIISTAI

3 rounds
1min turkish get-up
1min banded hip bridge
1min farmers carry
1min rest

270722 KESKIVIIKKO

For time:
1k ski
rest until 8min, then perform
21 kb swing 24/16
12 box facing burpee box over 60/50
15 kb swing 24/16
9 box facing burpee box over 60/50
9 kb swing 24/16
6 box facing burpee box over 60/50

result: ski time + swing-burpee time

280722 TORSTAI

On the minute for 6 min
1-3 bar muscle-up / bar muscle-up progression
or
every 90s for 4 rounds
4-6 bar muscle-up

280722 TORSTAI

"Annie"
50 – 40 – 30 – 20 – 10
double under
sit-up

290722 PERJANTAI

Cluster
5-3-3-2-2-1-1

300722 LAUANTAI

For time:
3 rounds
10 power snatch 50/35
15 wallball 20/14
— recovery walk outside–
run 3 times around the building
— recovery walk inside–
3 rounds
10 power snatch 50/35
15 wallball 20/14