Uutiset AllRCFT NEWSYleinen All RCFT NEWS Yleinen 100720 PerjantaiCLUSTER BUILD UP TO A TECHNICAL 1 REP OF 80-90%.... 090720 Torstai5 ROUNDS EVERY 4 MINUTES: 16 DB BENCH PRESS 20... 080720 KeskiviikkoFOR QUALITY: 10 ROPE CLIMBS (LEGLESS) ACCUMULATE 2 MINUTES OF... 070720 TiistaiEVERY 3 MINUTES FOR 10 ROUNDS: A. RUN 400M B.... 060720 MaanantaiEVERY MINUTE ON THE MINUTE FOR 20 MINUTES: 1. DB... 040720 LauantaiPARISKABA 4 LAJI “OLY SPRINTS” 4 ROUNDS OF EACH: 10/7... 030720 PerjantaiSNATCH BUILD UP TO A DAILY MAX IN HANG POWER... 020720 Torstai“HELEN” 3 ROUNDS FOR TIME: 400M RUN 21 KETTLEBELL SWING... 010720 KeskiviikkoBACK SQUAT 3-3-3-3-3 THEN, ROW 1K FOR TIME 300620 Tiistai5 ROUNDS FOR TIME OF: 5 SHOULDER PRESS 10 PUSH... 290620 Maanantai“MICHAEL” THREE ROUNDS FOR TIME OF: RUN 800 METERS 50... 270620 LauantaiPARISKABA 3 LAJI “PENKKI” 80 DB WALKING LUNGES 22,5’S /... PariSkaba lajit 3 &4Laji 3 80 DB Walking lunges 22,5’s / 15’s 80s.... 260620 PerjantaiPUSH PRESS + PUSH JERK BUILD TO A DAILY MAX.... 250620 Torstai5 ROUNDS FOR TIME: 20 WALLBALL 20/14 LBS 10 DEADLIFT... 240620 Keskiviikko20 MIN AMRAP OF: 300M RUN 5 POWER SNATCH 50/35KG... 230620 TiistaiTHRUSTER 3-3-3-3-3-3-3 ACCUMULATE PLANKS & INVERSION PLANK 2 MIN SIDE... 220620 MaanantaiFOR TIME: 21-15-9 SQUAT CLEANS 40/30 KG STRICT PULL-UPS DEFICIT... Hyvää Juhannusta! Happy midsummer!Perjantaina & lauantaina ei ohjattuja tunteja. Open gym normaalisti. Friday... 180620 TorstaiBACK SQUAT 5-5-5-5-5 COMPARE 21.4. TABATA: (14 MIN) LUNGES REST... 170620 Keskiviikko5 ROUNDS FOR REPS OF: 1 MINUTE SUMO DEADLIFT HIGH... 160620 TiistaiAS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF: 5... 150620 MaanantaiON THE MINUTE FOR 15 MINUTES: MINUTE 1-5: 3 POWER... 130620 LauantaiPARISKABA LAJI 2 “K” AKA “KAREN” Athlete A. 150 Wallball... SaliskaBailut 2020ILMOITTAUDU MUKAAN MIEHET / NAISET TÄYTÄ TREENITIETOSI JA PAITAKOKOSI MIEHET ... 120620 PerjantaiDB SPLIT PRESS 3 X 5 JERK BALANCE 4 X... 110620 TorstaiEVERY 3 MINUTES FOR 5 ROUNDS: 3 FRONT SQUAT @60%... 100620 Keskiviikko3 ROUNDS OF: 3 MINUTES OF TURKISH GET-UPS 2 MINUTES... 090620 Tiistai2 ROUNDS: 4 MINUTE AMRAPS OF: A. 600M RUN REMAINING... 080620 MaanantaiAS MANY ROUNDS AS POSSIBLE IN 10 MINUTES OF: 4-6... 060620 LauantaiPARISKABA LAJI 1 “DB101 DEVIL’S PRESS” 20-2 (20-18-16-…2) OF DEVIL’S... PARISKABAT LAJI 1 ja 2PARISKABA LAJI 1 “DB101 DEVIL’S PRESS” 20-2 (20-18-16-…2) OF DEVIL’S... 050620 PerjantaiSPLIT SNATCH 1-1-1-1-1 HANG SNATCH 1-1-1-1-1 PRESS SNATCH BALANCE 3... 040620 TorstaiEVERY MINUTE ON THE MINUTE FOR 30 MINUTES OF: 1.... 030620 KeskiviikkoWEIGHTED DIP 3-2-2-2-1-1-1-1 ACCUMULATE PLANKS & INVERSION PLANK 2 MIN... 020620 Tiistai5 ROUNDS 300M RUN 12 BOX JUMP 60/50 6 DEADLIFT... 010620 Maantaina4 ROUNDS: 600M ROW 20 PULL-UP 15 DB THRUSTER 22,5/15KG... 300520 Lauantai30 MIN AMRAP OF: 400M RUN 3 ROUNDS OF STRICT... 290520 Perjantai2 X 2 CLEAN + 1 SPLIT JERK AT 65-70%1RM... PariSkaba 2020Kolmatta kertaa SaliskaBailujen esikilpailuna järjestetään tänäkin vuonna parikilpailu nimeltään PariSkaba.... 280520 TorstaiOVERHEAD SQUAT 3-3-3-3-3 ACCUMULATE PLANKS: HIP LIFT 4 MIN PLANK... 270520 KeskiviikkoCOMPLETE AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES OF:... 260520 Tiistai5 ROUNDS: 1 MINUTE ERG METERS 1 MINUTE WEIGHTED SIT-UPS... Korttien sisällöt ja hinnatKesäkuussa kortit normalisoituvat. RCFT Online treenit jatkuvat ja members kortteihin... 250520 Maanantai4 ROUNDS, IN 2 MINUTES: 10 HANG POWER SNATCH 50/35KG... 230520 LauantaiAS MANY ROUNDS AS POSSIBLE IN 15 MINUTES OF: 10... 220520 PerjantaiON THE MINUTE FOR 18 MINUTES OF: 3 HANG POWER... 210520 Torstai5 ROUNDS FOR TIME OF: 500M ERG 30 SIT-UPS 30... 200520 KeskiviikkoDEADLIFT 5-5-5-5-5-5-5 190520 Tiistai5 ROUNDS FOR TIME: 15 THRUSTER 42,5/30KG 15 PULL-UP 180520 Maanantai6 ROUNDS EVERY 3 MINUTES, 300M RUN ALTERNATING ROUNDS: ODD... 160520 Lauantai“PARTNER BERT” FOR TIME: 50 BURPEES 400 METER RUN 100... 150520 Perjantai2 X 3 CLEAN + 1 SPLIT JERK AT 60-65%1RM... 140520 Torstai20 MINUTE AMRAP OF: 8 TOES TO BAR 10 PUSH-PRESS... 130520 Keskiviikko3 ROUNDS: 800M RUN 20 KETTLEBELL SWING 24/16KG 20 BOX... 120520 TiistaiTHRUSTER 1-1-1-1-1-1-1-1-1-1 110520 Maanantai5 Rounds for max repetitions: 1 minute on, 1,5 minute... Poikkeusajan -hinnastoRCFT Support pitää sisällään: Open gymin käyttö RCFT Online, 6... Support Your Local Box -Fundraiser Starttaa 3.4.(voit liittyä mukaan kolmen viikon ajan) Kyseessä on CrossFit... Ohjatut tunnitToistaiseksi tauolla. Palaamme asiaan! 200320 PerjantaiSPLIT JERK 5 X 1 REP AT 70% OF YOUR... 190320 Torstai5 TUCKED LEVER LOWERS REST AS NEEDED TOES TO BAR... Covid-19 päivitystä 170320Moikka! Raskain sydämin joudumme pistämään ohjatut tunnin tauolle vähintään 13.4.... 170320 TiistaiDELOAD WEEK BEAR COMPLEX-STYLE 15 ROUNDS FOR TIME: 1 POWER... 180320 KeskiviikkoFOR TIME: 30 BOX OVER JUMPS/STEP-OVERS 24″ 30+30 ONE-ARM DB/KB... 160320 MaanantaiDELAOD WEEK 5 ROUNDS FOR REPETITIONS: 30S BURPEE 30S REST... 150320 Sunnuntai“TOMMY MAC” 2 ROUNDS FOR TIME: 12 BURPEES 12 THRUSTERS... 140320 Lauantai9TH 12 MINUTES ON THE MINUTE “MACHO MAN”: 3 POWER... 130320 Perjantai3 SETS OF 3 REPS SNATCH BALANCE (POWER) 3 SETS... 120320 Torstai“JACKIE” FOR TIME: 1000M ROW 50 THRUSTER 20/15 30 PULL-UPS... 110320 Keskiviikko3 X MAX HOLD TUCK LEVER HOLD ON THE MINUTE... 100320 TiistaiFRONT SQUAT 5-5-2-3-1 70-80-85-90-100% FROM 1RM FRONT SQUAT BACK SQUAT... 090320 Maanantai5 ROUNDS, IN 2:00 MINUTES; 300M RUN AMRAP BURPEE BOX... 070320 Lauantai15 MINUTES ON THE MINUTE “MACHO MAN”: 2 POWER CLEAN... 060320 PerjantaiSPLIT JERK 5 X 3 REPS AT 65% OF YOUR... 050320 TorstaiON THE MINUTE FOR 8 MINUTES: 3-5 REPS TOES TO... 030220 KeskiviikkoPARTNER WORKOUT FOR TIME: 150 CALORIES ROWING 150 POWER SNATCH... 030320 TiistaiFRONT SQUAT 6-6-3-2 70-80-90-95% FROM 1RM FRONT SQUAT BACK SQUAT... 020320 MaanantaiTEST MAX REPS STRICT HSPU 3 ROUNDS EVERY 2,5 MIN:... 290220 Lauantai10 MINUTES ON THE MINUTE “MACHO MAN” -PROGRESSION 5 POWER... 280220 PerjantaiHANG SNATCH 1RM THEN, 5 X 1 AT 90% OF... 270220 TorstaiFOR TIME 50-40-30-20-10 REPS OF: DOUBLE-UNDER KETTLEBELL SWING SIT-UP 260220 KeskiviikkoAMRAP 8 MINUTES OF: 2-4-6-8-10… PUSH JERK 80/55KG STRICT PULL-UP... 250220 TiistaiFRONT SQUAT 8-6-4-4 65-75-80-90% FROM 1RM FRONT SQUAT BACK SQUAT... 240220 MaanantaiMAX REPS TOES TO BARS 5 ROUNDS EVERY 3 MIN:... 220220 LauantaiDT FOR DELOAD: ON THE MINUTE FOR 18 MINUTES: 4... 210220 Perjantai7 SETS 3 -POSITION CLEAN HIGH HANG CLEAN + HANG... 200220 TorstaiCOMPLETE AS MANY REPS AS POSSIBLE IN 15 MINUTES OF:... 190220 KeskiviikkoPARTNER WORKOUT FOR TIME: 70-60-50-40-30-20-10 CAL ROW SECONDS L-SIT SPLIT... RCFT BARBELL CLUB 20.2 WORK SHOPTavoitteena on syventää urheilijan ymmärrystä painonnostostoliikkeistä ja antaa lisätyökaluja harjoitteluun.... 180220 TiistaiFRONT SQUAT 8-8-6-6 65-70-80-85% FROM 1RM FRONT SQUAT BACK SQUAT... 170220 MaanantaiDELOAD WEEK 5 ROUNDS, IN 1 MINUTE: 2-6 BAR MUSCLE-UPS... 160220 Sunnuntai“MCGHEE” AMRAP IN 30 MINUTES 5 DEADLIFTS 125/85KG 13 PUSH-UPS... 150220 LauantaiMACHO MAN PROGRESSION 18 MINUTES ON THE MINUTE: 3 POWER... 140220 Perjantai“VALENTINE’S DAY SPECIAL” COUPLE WOD IN 20 MINUTES: “KAREN” +... 130220 Torstai4 ROUNDS OF EACH FOR TIME OF: 1000M/750M ROW REST... 120220 KeskiviikkoPARTNER WORKOUT, AS MANY ROUNDS AS POSSIBLE IN 18 MINUTES... 110220 TiistaiFRONT SQUAT 8-8-6-6 65-70-80-85% FROM 1RM FRONT SQUAT BACK SQUAT... 100220 Maanantai4 ROUNDS FOR REPETITIONS, 30 SECONDS WORK 30 SECONDS REST:... 080220 LauantaiMACHO MAN PROGRESSION 15 MINUTES ON THE MINUTE: 2 POWER... 070220 PerjantaiHANG CLEAN 1RM THEN, 5 X 1 AT 90% OF... 060220 Torstai“CINDY” AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:... 050220 Keskiviikko6 ROUNDS ALTERNATING ROUNDS ROW/SKI: 50S WORK 10S REST 40S... 040220 TiistaiFRONT SQUAT 10-8-6-6-6 60-65-70-75-80% 1RM FRONT SQUAT BACK SQUAT 4... 030220 Maanantai3 ROUNDS FOR REPETITONS: 90 SECONDS WORK, 60 SECONDS REST:... 010220 LauantaiMACHO MAN PROGRESSION, 12 MINUTES ON THE MINUTE: 4 POWER... 310120 PerjantaiBUILD TO 1RM SNATCH THEN 5 X 1 AT 80%... 300120 Torstai“ELIZABETH” FOR TIME: 21-15-9 CLEAN 62,5/40 RING DIPS COMPARE YOUR... 290120 KeskiviikkoPARTNER WORKOUT 4 ROUNDS: A.600/500M SKI B.ACCUMULATE MAX 1 MINUTE... 280120 TiistaiFRONT SQUAT 10-8-6-4 60-70-75-80% OF 1RM FRONT SQUAT BACK SQUAT... 270120 Maanantai3 ROUNDS 3 MIN AMRAP OF, 10 DB BURPEE BOX... 250120 LauantaiMACHO MAN PROGRESSION 25 MINUTES ON THE MINUTE OF: 4... 240120 PerjantaiPOWER CLEAN + SPLIT JERK 2 X 3 + 3... 230120 TorstaiTEAM WORKOUT, 5 ROUNDS FOR TIME OF: 8 LEGLESS ROPE... 220120 Keskiviikko15 MINUTES ALTERNATING MOVEMENTS WITH A PARTNER: 30 DOUBLE-UNDER 200M... 210120 Tiistai5 ROUNDS FOR QUALITY: 10 + 10 ONE-LEGGED ROMANIAN DB... 200120 MaanantaiDELOAD WEEK 7 ROUNDS EVERY 2 MINUTES: 7 RING DIP... 180120 Lauantai“MACHO MAN” -PROGRESSION 16 MIN OTM: 2 POWER CLEAN 2... 170120 PerjantaiHANG SNATCH + SNATCH 3 X 1 AT 30-40% SNATCH... GYMNASTICS COURSE 6.0 2020GYMNASTICS COURSE 5.0 Keskiviikkoisin (alkaen 12.02.20) kello 20.00 – 21.00... 160120 TorstaiPARTNER WORKOUT, 1 ROUND OF: 300 DOUBLE-UNDERS 60 PUSH-PRESS 30/20KG... 150120 Keskiviikko7 ROUNDS FOR REPETITIONS: 1 MINUTE OF ERG CALORIES 1... 140120 TiistaiDEADLIFT BUILD UP TO A 1RM FLOOR LEG RAISES MAX... 130120 MaanantaiON THE MINUTE FOR 5 MINUTES: 10 PULL-UP + 10... 110120 LauantaiMACHO MAN PROGRESSION, 20 MIN OTM: 3 POWER CLEAN 3... 100120 PerjantaiCLEAN + FRONT SQUAT + SPLITJERK BUILD TO A DAILY... 090120 TorstaiFOR TIME: 100 PUSH-UPS 50 FRONT SQUATS 70/50KG 100 TOES... 080120 Keskiviikko3 ROUNDS FOR TIME OF: 21 HANG POWER SNATCHES 50/35KG... 070120 TiistaiDEADLIFT WEEK 15: 3 X 1 AT 95% 3 SUPER... 060120 Maanantai3 ROUNDS 3 MIN WORK: 20/15 CAL ROW 60 DOUBLE... 040220 Lauantai“MACHO MAN” ON THE MINUTE FOR MAX 20 MINUTES OF:... 030120 PerjantaiSNATCH + OVERHEAD SQUAT BUILD TO A DAILY MAX IN... 020120 Torstai3 X 4 MIN AMRAP WITH 4 MIN REST 21... 311219 Tiistai“FRAN” 21-15-9 THRUSTER 42,5/30KG PULL-UP COMPARE YOUR SCORE. Jussi... 301219 MaanantaiDEADLIFT 3 X 3 AT 90% PARTNER WORKOUT, 12 MIN... 281219 LauantaiTEAM WORKOUT: 21-15-9 A. BENCH PRESS 85/55KG B. SQUAT CLEAN... 271219 PerjantaiPARTNER WORKOUT 30 MIN AMRAP OF: 100 CAL SKI 100... 25.-26.12.19 Keskiviikko & TorstaiMerry X-mas! No coached classes. Enjoy holidays! Open gym is... 241219 TiistaiHYVÄÄ JOULUA! CHRISTMAS WOD 12 DAYS OF CHRISTMAS: 1- SNATCH... 231219 Maanantai4 ROUNDS: 1 MIN DEVILS PRESS 1 MIN SIT-UP 1... 211219 Lauantai“RICKY” COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES... 201219 PerjantaiWinter War qualifying workout 20.3 MUSCLE CLEAN 3 X 3... 191219 TorstaiFOR TIME: 200 DOUBLE-UNDERS 100 WALLBALL 20/14 50 DB BOX... 181219 KeskiviikkoWinter War qualifying workout 20.2, 6 ROUNDS EVERY 4 MINUTES... 171219 TiistaiDEADLIFT 3 X 5 AT 85% MAX UB PULL-UPS REST... RCFT DIESELKoskaan ei ole liian myöhäistä aloittaa uutta harrastusta! CrossFit on... 161219 Maanantai5 ROUNDS 1 MIN AMRAP 8 HANG POWER CLEAN 50/35... 141219 LauantaiTEAM WORKOUT 50-40-30-20-10-20-30-40-50 SKI CAL WALLBALL 20/14LBS KB SWING 24/16KG... 131219 PerjantaiLOW HANG SNATCH BUILD TO A 2RM. THEN 4 SETS... 121219 TorstaiEVERY 2 MINUTES FOR 10 ROUNDS: 20/15 CAL ROW 15... 111219 KeskiviikkoFOR TIME: THRUSTER 40/30KG 9-15-21-27 TOES TO BAR 27-21-15-9 Winter... 101219 TiistaiDEADLIFT 4 X 1 AT 90% 3 SUPER SETS UB... 091219 Maanantai4 ROUNDS 20S HOLLOW HOLD + 20S ARCH HOLD 40S... 071219 Lauantai12-9-6 REPS FOR TIME OF: HANG SQUAT CLEANS 75/52,5 BURPEE... 061219 PerjantaiINDEPENDENCE DAY PARTNER WORKUT, IN 20 MINUTES: “JACKIE” 1000M ROW... 051219 TorstaiCOMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:... 041219 KeskiviikkoPARTNER WORKOUT, 5 ROUNDS: A. SKI/ROW 400M B. AMRAP DUMBBELL... 031219 TiistaiDEADLIFT 4 X 3 AT 85% BUILD TO 3RM WEIGHTED... 021219 MaanantaiON THE MINUTE FOR 7 MINUTES: 30 DOUBLE UNDER +... 301119 LauantaiDELOAD WEEK TEAMS OF TWO: 100/90/80 CAL ROW 100 TOES... 291119 PerjantaiDELOAD WEEK PAUSED HANG SNATCH 3 SETS OF 3 REPS... 281119 TorstaiDELOAD WEEK 4 ROUNDS FOR TIME OF: A. SKI 500... 271119 KeskiviikkoDELOAD WEEK 3 ROUNDS: 25 STRICT PULL-UPS 50 PUSH-UPS 75... Joulu 2019 aikataulu6.12. tunnit klo 9, 10 ja 11 (la 7.12. normaalisti)... 261119 TiistaiDELOAD WEEK DEADLIFT 5 X 4 REPS AT 60% OF... 251119 MaanantaiDELOAD WEEK RING MUSCLE-UP SKILLS 4 ROUNDS 2 MIN WORK... 231119 LauantaiTEAM WORKOUT COMPLETE AS MANY ROUNDS AS POSSIBLE IN 16... 221119 PerjantaiBUILD TO A MAX IN: 1 POWER CLEAN + 1... RCFT First Pull-up Program 1.0Kurssin tavoite on kehittää yläkropan vetävää voimaa. Osallistujien henkilökohtaisena tavoitteena... RCFT BARBELL CLUB 9.0 WORK SHOPTavoitteena on syventää urheilijan ymmärrystä painonnostostoliikkeistä ja antaa lisätyökaluja harjoitteluun.... 211119 Torstai3 ROUNDS 90 SECONDS PER MOVEMENT: CAL ROW SINGLE DB... 201119 KeskiviikkoCOMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:... 191119 TiistaiDEADLIFT 4 X 5 AT 80% BUILD TO 1RM WEIGHTED... 181119 Maanantai2 ROUNDS: 4 MIN AMRAP: 6+6 ONE ARM DB PUSH... 161119 LauantaiCOMPLETE AS MANY ROUNDS AS POSSIBLE IN 18 MINUTES OF:... 151119 PerjantaiPOWER SNATCH ON THE MINUTE FOR 20 MINUTES OF: 1.... 141119 TorstaiFOR TIME: 9-7-5 FRONT SQUAT 90/70KG MUSCLE-UP / JUMPING MUSCLE-UP... 131119 KeskiviikkoFOR TIME: 50 DOUBLE-UNDER 10 SHOULDER PRESSES 75 DOUBLE-UNDER 20... 121119 TiistaiDEADLIFT 5 X 1 AT 85% 3 ROUNDS: 10 ROMANIAN... 111119 Maanantai10 ROUNDS 1 MIN: 12 KB SWING 24/16 AMRAP BURPEE... 091119 LauantaiOPEN 20.5 For time, partitioned any way: 40 muscle-ups 80-cal.... 081119 PerjantaiCLEAN & JERK BUILD TO A 1RM. THEN 3 X... 071119 Torstai2 MINUTE AMRAP’S FOR 3 ROUNDS, REST 1 MINUTE BETWEEN... 061119 KeskiviikkoPARTNER WORKOUT, 50-40-30-20-10 REPS FOR TIME OF: ROW (CALORIES) THRUSTERS... 051119 TiistaiDEADLIFT 5 X 3 AT 80% 1RM 5 ROUNDS FOR... 041119 Maanantai3 ROUNDS EVERY 2MIN (MAX 1 MIN WORK) 10 PULLUP... 021119 LauantaiOpen 20.4 For time: 30 box jumps, 24 in. 15... 011119 PerjantaiOTM 12 3 LOW HANG CLEAN 55% 1RM C&J REST... 311019 TorstaiEVERY 5 MINUTES FOR 4 ROUNDS: 5 TOES TO BAR... 301019 KeskiviikkoFOR TIME: 50 KB SWING 24/16KG 50 CAL ERG 50... 291019 TiistaiDELOAD WEEK DEADLIFT 5 X 5 REPS AT 55% OF... 281019 MaanantaiDELOAD WEEK MUSCLE-UP EVERY 3 MINUTES FOR 5 ROUNDS: 10... 261019 LauantaiOpen 20.3 For time: 21 deadlifts 155 lb. /225 lb.... 251019 PerjantaiSNATCH BUILD TO A 1RM. THEN 3 X 1 REPS... 241019 TorstaiPARTNER WORKOUT (TEAM SERIES) 2 ROUNDS FOR TIME OF: 100-CAL.... 231019 KeskiviikkoPARTNER WORKOUT (TEAM SERIES) 10-9-8-7-6-5-4-3-2-1 REPS EACH* OF: BAR MUSCLE-UPS... 221019 TiistaiDEADLIFT 5 X 5 AT 75% 3 ROUNDS: 10 DEADLIFT... 211019 Maanantai5 ROUNDS: 90 SEC AMRAP OF, 10 HANG POWER CLEAN... 191019 LauantaiOPEN 20.2 Complete as many rounds as possible in 20... 181019 PerjantaiLOW HANG CLEAN 2 X 3 REPS AT 70% OF... 171019 TorstaiFOR TIME: 50 CALORIE ROW 50 HANDSTAND PUSH-UPS REST 3... 161019 Keskiviikko10 MIN AMRAP OF: 1-2-3-4.. SQUAT CLEAN 60/40KG CHEST TO... 151019 TiistaiDEADLIFT 5 X 1 AT 80% FOR QUALITY: 60 ROMANIAN... 141019 Maanantai3 ROUNDS: 90 SECONDS WORK 90 SECONDS REST 10 TOES... 121019 LauantaiOPEN 20.1 10 rounds for time of: 8 ground-to-overheads 10... 111019 PerjantaiPOWER SNATCH BUILD TO A 1RM POWER SNATCH THEN, 4... 101019 Torstai12-9-6-3 REPS FOR TIME OF: CLEAN AND JERKS 85KG/57,5KG BAR... 081019 TiistaiDEADLIFT 5 X 3 AT 75% EMOM 12: A. 5-8... 091019 KeskiviikkoFOR TIME: 50-40-30-20-10 BOX JUMPS 60/50CM PUSH-UP Johannes S. Greenhorn Challenge 2019ILMOITTAUDU MUKAAN! Greenhorn Challenge -mestaruuksista on kamppailtu salillamme vuodesta 2014... 071019 Maanantai3 ROUNDS EVERY 2 MIN: 8 POWER SNATCH 30/20 8... 050919 LauantaiPARTNER WORKOUT FOR TIME: 150 M SYNCRO DUMBBELL WALKING LUNGES... 040919 Perjantai2 ROUNDS: 1. POWER CLEAN X 5 2. HANG CLEAN... 030919 TorstaiPARTNER WORKOUT, AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES... CrossFit Open 2020CrossFit harrastajan kisavuoden kohokohta eli CrossFit Open alkaa 10.10.19. Tämä... 020919 Keskiviikko3 ROUNDS OF 3 MINUTE AMRAPS WITH 1 MINUTE REST:... 011019 TiistaiDEADLIFT 5 X 5 REPS AT 50% OF YOUR 1RM... 300919 MaanantaiMUSCLE-UPS SKILLS ON THE MINUTE FOR 20 MINUTES: 1# 5-6... 280919 Lauantai“FILTHY FIFTY” FOR TIME: 50 BOX JUMPS 50 JUMPING PULL-UPS... 270919 PerjantaiEVERY 30 SECONDS FOR MAX 20 ROUNDS: SNATCH AT 75%... 260919 TorstaiFOR TIME: SKI 1K 30 STRICT HANDSTAND PUSH-UPS ROW 1K... 250919 Keskiviikko“NANCY” 5 ROUNDS FOR TIME OF: 400-METER RUN 15 OVERHEAD... 240919 TiistaiDEADLIFT BUILD UP TO A HEAVY 1 REP THEN, 3... 230919 Maanantai4 ROUNDS: 1 FULL ROUND IN 3MIN OR 3 MIN... 210919 Lauantai“DIANE” FOR TIME: 21-15-9 DEADLIFT 102,5/70 HANDSTAND PUSH-UP COMPARE YOUR... 200919 PerjantaiCLEAN & JERK 10 MIN EMOM OF: A. 3 PAUSE... 190919 TorstaiOpen 12.3 COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE... 180919 Keskiviikko4 ROUNDS EVERY 2 MIN: A. 14 DB SNATCH 22,5/15... 170919 TiistaiFRONT SQUAT BUILD TO A 1RM. THEN 4 X 1... RCFT Unbroken 2019 kilpailijatUnbroken 2019 -kilpailu käydään perjantaina 20.09. Helsingin Uimastadionilla ja lauantaina... 160919 Maanantai“JACKIE” 1000M ROW 50 THRUSTER 20/15 30 PULL-UPS COMPARE YOUR... 140919 Lauantai“NASTY GIRLS” 3 ROUNDS FOR TIME OF: 50 SQUATS 7... 130919 PerjantaiBUILD UP TO A HEAVY 3 REP “TNG” POWER SNATCH... 120919 TorstaiEVERY 75 SECONDS FOR 10 ROUNDS: 3 HANG CLEAN &... 110919 KeskiviikkoAS MANY ROUNDS AS POSSIBLE IN 5 MINUTES OF: 21... Emilia Leppänen Back to Roots Training DaySuurelle osalle Emppu ei ole tuttu salin valmentajana vaan CF-kilpailijana,... 100919 TiistaiBACK SQUAT BUILD TO A 2RM. THEN 4 X 2... 090919 MaanantaiPARTNER WORKOUT, 16 MIN AMRAP (U GO, I GO, FULL... 070919 LauantaiDELOAD WEEK TEAMS OF THREE, AS MANY ROUNDS AS POSSIBLE... 060919 PerjantaiDELOAD WEEK EVERY MINUTE FOR 10 SETS: 1 HANG POWER... 050919 TorstaiDELOAD WEEK HANDSTAND WALK SKILL 4 ROUNDS FOR TIME OF:... 040919 KeskiviikkoDELOAD WEEK “NICOLE STRICT” AS MANY REPETITIONS AS POSSIBLE IN... 030919 TiistaiBACK SQUAT 5 X 5 REPS AT 50% OF YOUR... 020919 MaanantaiDELOAD WEEK 2 ROUNDS: 3 MIN ARMAP OF, 2 +... 310819 LauantaiFOR TIME: 30 THRUSTER 60/40KG 30 BOX JUMP 32/24″ 30... 300819 PerjantaiBUILD UP TO A HEAVY 5 REP “TNG” POWER SNATCH.... 290819 Torstai3 ROUNDS FOR TIME: 300M RUN 20 BURPEES 300M RUN... 280819 KeskiviikkoFOR TIME: 21-15-9 CLEAN 60/40 HANDSTAND PUSH-UP (STRICT) COMPARE YOUR... 2708019 TiistaiFRONT SQUAT 5 X 2 REPS AT 85-90% OF YOUR... Mamatraining dayMAMATRAINING DAY on siirtynyt: päivämäärä on su 27.10! Voit edelleen... 260819 Maanantai4 ROUNDS 1 MIN: 4-8 STRICT PULLUP + AMRAP DB/KB... 240819 LauantaiFOR TIME: BUY IN 1000M ROW THEN, 21 WALLBALL 20/14... 230819 Perjantai5 SETS OF: 3-POSITION CLEAN HIGH HANG – HANG –... 220819 TorstaiFOR TIME: TEAM WORKOUT (IN TEAMS OF THREE) 10 ROPE... 210819 Keskiviikko20 MIN AMRAP OF: 600M RUN 35 POWER SNATCH 35/20KG... 200918 TiistaiBACK SQUAT 5 X 6 REPS AT 70-75% OF YOUR... 190819 Maanantai5 ROUNDS: A. SKI ERG CALORIES (RECOVERY PACE) B. 20... 170819 LauantaiFOR TIME: 70 WALLBALL 20/14 50 CLEAN & JERK 45/30KG... 160819 PerjantaiBUILD TO A 2RM TOUCH AND GO SNATCH. THEN ON... 150819 TorstaiPARTNER WORKOUT. 5 ROUNDS: A. RUN 300M B. ROW 400/350M... 140819 KeskiviikkoSHOULDER PRESS BUILD TO A 3RM. AS MANY ROUNDS AS... 130819 TiistaiFRONT SQUAT BUILD TO A 6RM. THEN 4 X 6... 120819 Maanantai3 ROUNDS, 90 SECONDS WORK 90 SECONDS REST: A. “CINDY”... 100819 LauantaiPARTNER WOD, “YETI” FOR TIME: 25 PULL-UPS 10 MUSCLE-UPS 1.5... 090819 PerjantaiCLEAN & JERK 2 SETS OF 3 REPS AT 30%... 080819 TorstaiEVERY 4 MINUTES FOR 5 ROUNDS: 9 THRUSTER 40/30 9... 070819 KeskiviikkoHANDSTAND PUSH-UP ON THE MINUTE FOR 15 MINUTES: 1.... 060819 TiistaiBACK SQUAT 5 X 5 REPS AT 50% OF YOUR... 050819 MaanantaiDELOAD WEEK MUSCLE-UPS EVERY 4 MIN FOR 4 ROUNDS: 8... 030819 LauantaiSali kiinni, SaliskaBailut! AIKATAULU 08.50- 09.00 Kilpailijoiden rekisteröityminen 09.05... 020819 PerjantaiSNATCH EVERY 2:30 X 5 SETS: 3-POSITION POWER SNATCH 3-POSITION... 010819 Torstai10 ROUNDS, ALTERNATING ROUNDS WITH A PARTNER: 2 POWER CLEANS... 310918 KeskiviikkoFOR TIME: 50 DB SNATCH 22,5/15KG 50 TOES TO BAR... 300919 TiistaiFRONT SQUAT BUILD TO A 4RM. THEN 4 X 4... 290719 Maanantai3 ROUNDS EVERY 8 MIN 600M SKI SPLIT WITH A... 270719 LauantaiTEAM WORKOUT, TEAMS OF THREE FOR TIME: 60 BAR MUSCLE-UPS... 260719 PerjantaiBUILD UP TO THE PERCENTAGES OF THE DAY AND COMPLETE:... 250719 Torstai2 ROUNDS 2 MINUTE AMRAP EVERY MOVEMENT: ROPE CLIMB (LEGLESS)... 240719 KeskiviikkoAMRAP 40 MINUTES OF: 900M RUN 900M ERG 600M RUN... 230719 TiistaiBACK SQUAT BUILD TO A HEAVY 5RM. THEN 4 X... 220719 Maanantai4 ROUNDS EVERY 2 MINUTES: A. 12 KB SWING 24/16... 200719 Lauantai“FIGHT GONE BAD!” THREE ROUNDS OF: WALL-BALL 20/14LBS SUMO DEADLIFT... 190719 PerjantaiHANG POWER SNATCH + LOW HANG POWER SNATCH 8 X... 180719 TorstaiFOR TIME: 900M RUN 60 DB ONE ARM HANG CLEAN... 170719 KeskiviikkoPARTNER WORKOUT, 5 ROUNDS ALTERNATING ROUNDS: 8 BURPEE BOX OVER... 160719 TiistaiFRONT SQUAT BUILD TO A 6RM. THEN 3 X 6... 150719 Maanantai4 ROUNDS EVERY 5 MINUTES: 300M RUN 20 WALLBALL 20/14... 130719 LauantaiBAR MUSCLE-UPS AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES... 110719 TorstaiFOR QUALITY WITH A PARTNER: 60 DOUBLE-UNDER BOTH 60 STRICT... 100719 KeskiviikkoHANDSTAND PUSH-UPS WITH PARTNER, ACCUMULATE HANDSTAND HOLD AS PARTNER ROWS... 090719 TiistaiBACK SQUAT 5 REPS AT 50-60-70% OF YOUR 1RM BACK... 080719 Maanantai3 ROUNDS EVERY 3 MIN OF: A. 20 DB SNATCH... 060719 LauantaiPariskaba laji 4 Complete back to back with 12 minute... 050719 PerjantaiPAUSED LOW HANG POWER SNATCH 2 SETS OF 3 REPS... 040719 Torstai“DEADLIFT & RUN” RUN 300 21 DEADLIFT 100/70 RUN 300... 030719 KeskiviikkoPARTNER WORKOUT, 3 ROUNDS OF: 1K ROW 50 RING DIPS... 020719 TiistaiBACK SQUAT 5 X 2 REPS AT 80-90% OF YOUR... 010719 Maanantai4 ROUNDS 90S AMRAP 30 DOUBLE UNDER 10 SIT-UP 60S... PARISKABAT 2019 LAJIT 3 & 4 + OHJEETLaji 3 For Time (with a Partner) 30 Synchronized knees... 290619 LauantaiPariskaba laji 3 For Time (with a partner) 30 Synchronized... 280619 Perjantai“CROSSFIT OLY TOTAL” 3 ATTEMPTS TO ESTABLISH, MAX SNATCH MAX... 270619 TorstaiAS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF, 300M... 260619 KeskiviikkoFOR TIME: 50 PULL-UP 50 SUMO DEADLIFT HIGH-PULL 35/25KG 50... 250619 TiistaiFRONT SQUAT BUILD TO A HEAVY 2RM. THEN 4 X... 240619 MaanantaiEVERY 3 MINUTES FOR 4 ROUNDS: A. 300M RUN B.... 200619 TorstaiFOR TIME (WITH A PARTNER) 120 DOUBLE-UNDERS (EACH IN RELAY)... 190619 KeskiviikkoAS MANY ROUNDS AS POSSIBLE IN 25 MINUTES: ALTERNATING ROUNDS... 180619 TiistaiBACK SQUAT BUILD TO A HEAVY 3RM. THEN 4 X... 170619 Maanantai2 ROUNDS OF 2 MINUTES WORK 2 MINUTES REST: A.... 150619 LauantaiLaji 2 6 Rounds 1 min work / 1 min... 140619 PerjantaiDELOAD WEEK EVERY 2 MINUTES FOR 7 SETS: SNATCH PULL... 130619 Torstai3 ROUNDS: IN 5 MINUTES, RUN 600M REMAINING TIME 1ST... 120619 KeskiviikkoHANDSTAND PUSH-UPS 4 ROUNDS EVERY 4 MINUTES: 20 BARBELL ROW... 110619 TiistaiPaused Front Squat 5 x 3 reps at 60% of... 100619 MaanantaiMUSCLE-UP 4 ROUNDS: 20/17 CAL ROW UNBROKEN SET OF MUSCLE-UPS... Pariskabat 2019 Lajit 1 & 2 + ohjeetLaji 1 50 Burpee over DB 100/90/80 cal Row (2M... 070619 PerjantaiPower Clean Build to a 1RM. Then 5 x 2... 060619 Torstai“Helen” 3 rounds for time: 400m run 21 kettlebell swing... 050619 KeskiviikkoPartner workout As many rounds as possible in 20 minutes... 040619 TiistaiFront Squat Build to a heavy 4RM. Then 3 x... 030619 Maanantai“The Joker” 1-10 Toes to bar 10-1 Deadlift 100/70 010619 LauantaiEvery 4 minutes for 5 rounds: 300/250m row 30 double-unders... 310519 PerjantaiPower Snatch + Snatch Build to a max Then 5... 300519 Torstai“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups... 290519 Keskiviikko”J.T.” For time 21-15-9 reps of: Handstand push-ups Ring dips... 280519 TiistaiBack Squat 7 x 6 reps at 80-90% of your... 270519 Maanantai5 Rounds for time: 300m run 15 box jump 60/50cm... 250519 LauantaiComplete as many rounds as possible in 12 minutes of:... 240519 PerjantaiBuild to a power clean 2RM then, Clean + AMRAP... 230519 TorstaiStrict toes to bar 5 rounds for max repetitions: 1... 220519 KeskiviikkoEvery 2 minutes for 10 rounds: 9 deadlift 6 hang... 210519 TiistaiBack Squat Build to a heavy 6RM. Then 6 x... 200519 MaanantaiFor time: 50 Db Snatch 20/15 50 Push-up 50 Plate... 180519 LauantaiDELOAD WEEK Team workout 10 minutes of wallballs 10 minutes... 170519 PerjantaiDELOAD WEEK muscle snatch complex snatch pull complex Tall snatch... 160519 TorstaiDELOAD WEEK Partner workout, 4 rounds: A. run 600 B.... 150519 KeskiviikkoMuscle-up 5 Rounds of: 10 toes to rings 4 muscle-up... 140519 TiistaiDELOAD WEEK Front Squat 5 x 5 reps at 60%... 130519 MaanantaiDELOAD WEEK Handstand / handstand push-up 5 Rounds, every 3... 110519 Lauantai“Deadlift & Run” run 300 21 deadlift 100/70 run 300... 100519 PerjantaiShoulder press 1RM 4 sets of 1 hang clean +... 090519 TorstaiMax repetitions muscle-ups / ring-dips / dips Complete as many... 080519 Keskiviikko“Triple 1” For time: 1 mile row 100 double-unders 1... SaliskaBailut 2019Kesää tekee tuloaan ja samalla lähestyvät myös kesän ehdoton kohokohta:... 070519 TiistaiBack Squat 6 x 8 reps at 80-90% of back... 060519 Maanantai5 Rounds every 2 minutes: A. 12 kb swing +... 040519 Lauantai“BEAR COMPLEX” 5 Rounds For Load, Complete 7 Unbroken Sets... RCFT PariSkaba 2019Ilmoittautuminen Toista kertaa SaliskaBailujen esikilpailuna järjestetään tänäkin vuonna parikilpailu nimeltään... 030519 Perjantai3-position power snatch high hang – hang – below knee... RCFT DieselKoskaan ei ole liian myöhäistä aloittaa uutta harrastusta! CrossFit on... 020519 TorstaiRow 2k for time At 15:00 3 rounds: 300m run... 010519 KeskiviikkoHyvää vapunpäivää! Ei ohjattuja tunteja. Open gym normaalisti. 300419 TiistaiHyvää vappua! Hero WOD “The Chief” 5 Rounds, Max rounds... 290419 MaanantaiBack squat Build to a heavy 8RM. Then 5 x... 270419 LauantaiFor time: 300m run 50 ring dips 300m run 50... 260419 PerjantaiPower Clean + Power Jerk 5 sets of 2 power... 250419 TorstaiTest: Strict pull-up or ring row Strict handstand push-up or... 240419 Keskiviikko3 Rounds for time: 600m run 9 power snatch 70/50kg... 230419 TiistaiBack squat 5 x 10 reps at 80-90% of 10RM... 220419 MaanantaiHero WOD “TK” AMRAP in 20 minutes 8 Strict Pull-Ups... 200419 LauantaiDELOAD week Handstand walk skills. 5 Rounds: 15 sumo deadlift... 190419 PerjantaiDELOAD week Snatch Pull + Power Snatch + Snatch balance... 180419 TorstaiDELOAD week Partner workout, 4 rounds: 40 Thruster 35/25 300m... 170419 KeskiviikkoDELOAD week On the minute for 30 minutes of: 6... 160419 TiistaiDELOAD week Front Squat 4 x 8 reps at 55%... 160419 MaanantaiDELOAD week Turkish get-up 5 x 2 (1+1) 2 rounds... 130419 LauantaiAs many rounds as possible in 15 minutes of: 300m... 120419 PerjantaiClean pull + hang clean + clean Build up to... 110419 Torstai10 Rounds for time: 10 box over jumps 24/20″ 3... RCFT BARBELL CLUB 8.0 WORK SHOP Ryhmään otetaan 8 henkilöä ilmoittautumisjärjestyksessä (kurssi toteutuu, jos ilmoittautuneita... 100419 Keskiviikko3 rounds for time of: 5 strict L pull-ups 15... 090419 TiistaiBack Squat Build to a heavy 10RM Then, 4 x... 080419 MaanantaiOn the minute for 25 minutes: 1. 15/12 cal row... 060419 Lauantai4 rounds for repetitions: 2 minute row for calories rest... 050419 PerjantaiPower snatch + snatch balance + snatch 5 sets at... 040419 TorstaiPartner workout for time: 100-80-60-40-20 Double-under (both do 100-80..) Sit-up... 030419 KeskiviikkoFor time: run 600m 21 push press 50/35 15 strict... 020419 TiistaiBack Squat 5 x 12 reps at 80-90% of your... 010419 Maanantai3 Rounds for repetitions: 2 min as many rounds as... 300319 LauantaiRun 1 mile. then, 5 rounds for time: 6 deadlift... 290319 PerjantaiPower jerk 5-3-3-2-1-1 Build up in weight Power Cleans 3... 280319 Torstai“Filthy Fifty” For time: 50 Box jump 24/20″ 50 Jumping... 270319 KeskiviikkoWith constant motion and slowly: 21 single-arm dumbbell rows, each... 260319 TiistaiBack Squat Build to a heavy 12RM Then, 3 x... 250319 Maanantai4 Rounds 1 min push-ups 1 min rest 1min sit-ups... 230319 LauantaiOpen 19.5 Kaisa N. 220319 PerjantaiDeload week Every 2 minutes for 7 sets: Snatch pull... 210319 TorstaiDeload week Partner workout As many rounds as possible in... 200319 KeskiviikkoDeload week Muscle-up practise Every 90 seconds for 7 sets:... Open 19.5 & OpenbileetOpen tulee päätökseen ja viimeinen laji suoritetaan viikonloppuna 23.3. (mahdollisuus... 190318 TiistaiDeload week Front squat 9-9-9 at max 50% 1RM front... 180319 MaanantaiDeload week On the minute for 20 minutes: 20 seconds... 160319 LauantaiOpen 19.4 For total time: 3 rounds of: 10 snatches... 150319 Perjantai1 Clean + 1 Front squat + 1 Split jerk... 140319 Torstai4 rounds for repetitions: 2 minutes of erg calories 2... 130319 Keskiviikko”J.T.” For time 21-15-9 reps of: Handstand push-ups Ring dips... 120319 TiistaiPartner workout For time: 1-10-1 Back squat at 100/70kg 65%... 110319 MaanantaiMuscle-up technique On the minute for 10 minutes: 1. 10... 090319 LauantaiOpen workout 19.3 For time: 200-ft. dumbbell overhead lunge 50... RCFT Health Challenge 201912 viikon matka kohti kevyempää tai vahvempaa kesää sekä terveempää... 080319 PerjantaiPower Snatch 3 x 4 reps at 65% of your... 070319 Torstai5 rounds for time: 9 deadlift 110/77,5 9 strict handstand... 060319 KeskiviikkoPartner workout As many rounds as possible in 20 minutes... Open 19.3. +AfterbrunchHaluamme järjestää yksityisbrunssin RCFT:n jäsenille Ravintola Kolmas Linja:ssa lauantaina 9.3.19... 050319 Tiistai4 rounds for weight and reps: 2 minutes to complete... 040319 Maanantai3 Rounds for reps: 1 min devils press 1 min... 020319 Lauantai19.2. Beginning on an 8-minute clock, complete as many reps... 010319 PerjantaiPower clean + split jerk 2 x 3 reps at... 280219 Torstai3 rounds for time of: 15 power snatches 15 thrusters... 270219 KeskiviikkoPartner workout For time: 40-36-32-28-24-20-16-12-8-4 calories erg burpees Mikko H. 260219 Tiistai5 rounds for repetitions: 1,25 BW front squat strict pull-ups... 250219 Maanantai3 Rounds 90 s work / 60 s rest A.... 230219 LauantaiCrossFit Games Open 19.1 Complete as many rounds as possible... 220219 PerjantaiDeload week On the minute for 6 minutes 1 Tall... 210219 TorstaiDeload week Handstand practice for 12 minutes L-sit practice for... 200219 KeskiviikkoDeload week Partner workout: 100 Box jump 60/50 80 Jumping... 190219 TiistaiDeload week Back squat 5-5-5 40-50-60% 10 Rounds: 100m row... 180119 MaanantaiDeload week Team workout, teams of three, 3 Rounds: 2... 160219 LauantaiTeams of three: For time: 10-1 deadlift 100/70 push-press 60/40... 150219 PerjantaiLow Hang Snatch 3 x 3 reps at 75% of... 140219 Torstai“Valentine’s day special” Couple WOD In 20 minutes: “Karen” +... 130219 Keskiviikko5 rounds for time of: 1-minute handstand hold 21 toes-to-bars... 120219 TiistaiTest 1RM Back squat Test 2k row for time 110219 MaanantaiEvery 2 minutes for 3 rounds: 5 shoulder to overhead... 090219 LauantaiTeam workout For time: 150 Pull-ups 150 Push-ups 150 Sit-ups... 080219 PerjantaiBuild to a heavy 5RM TNG Power clean Build to... 070219 Torstai5 rounds for time: 12 dumbbell snatch 10 db front... 060219 KeskiviikkoFor time: 9 thrusters 30/20kg 1,000-m row 15 thrusters 30/20kg... 050219 TiistaiBack squat 5-3-1(+) 75-85-95% (from 90% 1RM) add 2,5-5kg to... Winter War 2019 raporttiWinter War -kilpailu käytiin 1.-2.2.2019 Tampere Areenalla, Tampereella. Kilpailun tarkoituksena... 040219 Maanantai5 rounds every 90 seconds: A. 10 burpee 50 double-unders... 020219 LauantaiPartner workout 5 rounds for time of: 30/25/20 cal ski... 010219 Perjantai3-position Power snatch high hang – hang – floor 3... 310119 Torstai“Macho man” As long as possible or maximum 20 minutes... 300119 KeskiviikkoWeighted push-up 3 x 3 For time: 50 strict pull-ups... 290119 TiistaiBack squat 5-5-5(+) 65-75-85% add 2,5-5 kg to last sets... 280119 Maanantai4 rounds for repetitions, 2,5 minutes work 2,5 minutes rest:... 260119 LauantaiDeload week Muscle-up practise Teams of three, For time: 150... 250119 PerjantaiDeload week On the minute for 20 minutes: 1 clean... 240119 TorstaiDeload week Complete as many reps as possible in... 230119 KeskiviikkoDeload week Partner workout alternating rounds. Complete as many rounds... 220119 TiistaiDeload week Back squat 5-5-5 40-50-60% 3 rounds; 15 box... 210119 MaanantaiHandstand push-up technique 4 rounds: 2 min on 2 min... 190119 Lauantai“DT” Five rounds for time of: 12 Deadlift 70/50 9... 180119 PerjantaiSnatch touch and go 2 x 3 reps at 70-80%... 170119 Torstai5 rounds for repetitions: wallball 20/14 row calories db hang... CrossFit Open 2019CrossFit harrastajan vuoden kohokohta eli CrossFit Open lähestyy kovaa vauhtia!... 160119 KeskiviikkoA. 3 rounds: 10 sec max hanging hollow hold 15... Winter War 2019 kilpailjatWinter War -kilpailu järjestetään 1.-2.2.2019 Tampere Areenalla, Tampereella. Kilpailun tarkoituksena... 150119 TiistaiBack squat 3-3-3(+) 70-80-90% add 2,5-5kg to last sets of... 140119 MaanantaiWeighted push-up 3 x 5 2 rounds: 5 minutes on... 120119 LauantaiTeam workout: As many repetitions as possible: 4 minutes rope... 110119 PerjantaiBuild to a heavy set of, 3-position clean high hang... 100119 TorstaiComplete as many rounds as possible in 20 minutes of:... 090119 KeskiviikkoA. 3 rounds: 10 sec max hanging hollow hold 20... Usein kysyttyjä kysymyksiä-Miten saan jälkikäteen leimattua itseni tunnille, jos unohdin näyttää lätkää... 080119 TiistaiBack squat 5-3-1(+) 75-85-95% (from 90% 1RM) add 2,5-5kg to... 070119 Maanantai3 rounds for repetitions: 3 min on 3 min off... 050119 LauantaiTeams of three 10 rounds: 30 wallball 20/14 24 toes... 040119 PerjantaiPower Snatch + Hang Snatch 2 sets of 1 power... 030119 TorstaiPartner workout, 5 rounds: A.15/12 cal ski B.30 double-unders 40... 020119 KeskiviikkoA. 4 rounds: 20 second hollow rock 20 second arch... 010119HYVÄÄ UUTTAVUOTTA! Ei ohjattuja tunteja. Open gym normaalisti. 311218 Maanantai“Fran” For time: 21-15-9 Thruster 42,5/30 Pull-up Compare your score... 291218 LauantaiIsosali kaksi varattu 11.00 – 12.15 Deload week 3 rounds:... 281218 PerjantaiDeload week 2 x 3 reps every 90s A. No... 271218 TorstaiDeload week Partner workout: As many rounds as possible in... 251218 TiistaiHYVÄÄ JOULUA! Ei ohjattuja tunteja 25. ja 26. päivä. Open... 241218 MaanantaiHYVÄÄ JOULUA! Working with a partner 12 -steps of Christmas... 221218 LauantaiTeam workout for time: 5 rounds for time: 30 m... 211218 PerjantaiHang Clean Build to a 1RM hang clean. Then 3... 201218 TorstaiPartner workout, For time: 120 calories ski 100 overhead squat... 191218 KeskiviikkoA. 4 rounds: 15 second hollow rock 15 second arch... 181218 Tiistai3-3-3(+) 70-80-90% add 2,5-5kg to last times sets of threes.... 171218 Maanantai5 Rounds: 1 min on 1 min rest A. 15... 151218 LauantaiTeam workout, 3 rounds for time of: 90 dumbbell hang... 141218 PerjantaiEvery minute on the minute for 20 minutes: 1 hang... 131218 Torstai4 rounds: 3 minutes of, shuttle run 3 minutes of,... 121218 KeskiviikkoWinter war qualification workout 4 4 Rounds for time: 20 ... 111218 TiistaiBack squat 5-5-5(+) 65-75-85% Add 2,5-5kg to last times sets... Joulun aikataulut 201824.12 jouluaattona jouluwod klo 9 ja 10. 25.12 tiistaina ja... 101218 Maanantai6 2-minute rounds with 2 minute rest: 10 hang power... 081218 LauantaiA. 5 rounds: 10 second hollow 10 second arch 20... 071218 PerjantaiModified mainsite workout With a running clock, every minute perform... 061218 Torstai“Suomi 101” Partner workout, For time: 101 calories ski erg... Itsenäisyyspäivän teinien painonnostokisatRCFT: teinien painonnostoryhmä kilpailee salilla 6.12. kello 12:30 alkaen. Tervetuloa... 051218 KeskiviikkoWinter War 2018 qualification Event 3 As many rounds as... 041218 TiistaiBack squat 5-3-1(+) 75-85-95% (from 90% 1RM) Add 2,5-5kg to... 031218 Maanantai5 Rounds 90s work / 90s rest A. 20/15 cal... 011218 LauantaiDeload week Team workout, As many rounds as possible in... 301118 PerjantaiDeload week On the minute for 6 minutes: 1 tall... 291118 TorstaiDeload week 6 rounds: 1 min row 1 min ski... 281118 KeskiviikkoWinter war 2019 qualification workouts event 1 and 2 Event... 271118 TiistaiBack squat 5-5-5 40-50-60% from 90%1rm For quality: 50 windshield... Winter war 2019 -karsintaWinter War karsinta (27.11.-16.12.) alkaa tällä viikolla. Salin ohjelmoinnissa karsintatreeni... 261118 Maanantai4 rounds: 90 seconds burpee box overs with db’s 60/50cm... 241118 LauantaiPIKKUJOULUSPESIAALI PARTNER WOD 6R (you go, I go) 12 box... 231118 PerjantaiClean & jerk warm-up Clean & jerk waves x 5... 221118 Torstai5 2-minute rounds of: 15-cal. row Max strict weighted toes-to-bars... 211118 Keskiviikko“Cindy” As many rounds as possible in 20 minutes of:... 201118 TiistaiBack squat 3-3-3(+) 70-80-90% add 2,5-5kg to last sets of... 191118 MaanantaiTeam workout, 30 min AMRAP of, 60/45 cal erg, done... 171118 LauantaiStrict pull-up 3 x 12 “Karen” 150 wallballs for time... 161118 Perjantai50 reps 1 snatch + 1 bar over burpee start... 151118 Torstai3 rounds of: 2 minutes of rope climbs 2 minutes... 141118 Keskiviikko40 min Team AMRAP of, 90 calories 90 kb swing... RCFT:n LinnaMasters 2018 kilpailijatLinnaMasters 2018 käydään 15.-16.12.2018 Hämeenlinnassa, Aulanko Areenalla. Miehet +35 Sami... 131118 TiistaiBack squat 5-5-5(+) 65-75-85% add 2,5-5kg Barbell roll-outs 5 x... 121118 MaanantaiFor time: 20-18-16-14…-2 Deadlift 70/50 Push-up Matias Salmela was 23rd... 101118 LauantaiStrict pull-up 4 x 10 Kettlebell DT As many rounds... 091118 PerjantaiPower clean 3 x 3 at 33% 2 x 3... Greenhorn Challenge 2018 lajitLaji 1 “Tens” For time: 10 Front squat 45/30 10... 081118 TorstaiAs many rounds as possible in 20 minutes: 15 air... 071118 KeskiviikkoWeighted pull-up 10-8-6-4-2 10 rounds for calories: 1 minute on... 0601118 TiistaiBack squat 5-3-1(+) 75-85-95% (from 90% 1RM) For quality: 50... 051118 Maanantai“Dork” 6 rounds for time of: 60 double-unders 30 kettlebell... 031118 LauantaiDeload week Partner workout Bar hang 50 sumo deadlift high-pull... 021118 PerjantaiDeload week Tall snatch 3-3-2-2-1-1 Snatch balance 3-3-2-2-1-1 Hang power... Unbroken 2018 raporttiLajiaan viides Unbroken kilpailu käytiin lokakuun 26. ja 27. päivä... 011118 TorstaiDeload week Partner workout As many rounds as possible in... 311018 KeskiviikkoDeload week Handstand push-up technique 4 Rounds every 4 minutes:... Greenhorn Challenge 2018 aikataulu ja lajinimetGHC AIKATAULU 08.35 Kilpailijoiden rekisteröityminen 08.45 Lajien 1-3 briiffaus... 301018 TiistaiDeload week Back squat 5-5-5 40-50-60% For quality: 40 bulgarian... 291018 MaanantaiDeload week On the minute for 16 minutes: 20 seconds... 271018 LauantaiStrict pull-up 5 x 6 For time: 9,000m row in... 261018 PerjantaiClean deadlift + hang clean pull + TNG clean +... 251018 Torstai5 rounds for time of: 5 deadlifts 10 burpees 125/85kg... 241018 KeskiviikkoWeighted pullup 10 x 2 Partner workout, complete as many... 231018 TiistaiBack squat 3-3-3(+) 70-80-90% (from 90% 1rm) For quality:... 221018 MaanantaiFor time: 100 walking lunges 80 dumbbell/kettlebell one-arm hang clean... 201018 LauantaiStrict pullup 4 x 8 21-15-9 For time: deadlift 102,5/70... 191018 PerjantaiHang power snatch 5 x 2 at 70% 1rm snatch... 181018 Torstai10 rounds for time: 7 wallball 20/14 6 hang power... Syysmyrsky by CrossFit Myrsky -kilpailut Helsingissä 2018Menneenä viikonloppuna 13.10.2018 kisattiin Teens yksilökilpailussa ja Masters parikilpailussa CrossFit... 171018 KeskiviikkoWeighted pullup 8 x 3 Partner workout: 60 toes... 161018 TiistaiBack squat 5-5-5(+) 65-75-85% (from 90% 1RM) On the... 151018 Maanantai3 rounds: 1 minute on, 1 min rest after round... 131018 Lauantaistrict pullup 3 x 10 2 rounds for time... 121018 PerjantaiOn the minute for 5 minutes: 3 cleans at 65%... 111018 TorstaiFor time: 10 Sumo deadlift high-pull 1 rope climb 9... 101018 Keskiviikkoweighted pullup 6 x 4 5 rounds alternating rounds with... 091018 Tiistai“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep... 081018 Maanantai3 rounds: 2 min work 1 min rest A. 5... 061018 LauantaiDeload week Partner workout: Death by wallball & push-up, up... 051018 PerjantaiDeload week Power snatch + snatch 5 x 1 set... 041018 TorstaiDeload week On the minute for 20 minutes: 1. calories... 031018 KeskiviikkoDeload week Technique: toes to bar Complete as many rounds... 021018 TiistaiDeload week For time, in teams of 3: 90 cal... Greenhorn Challenge 2018Ilmoittaudu mukaan! Greenhorn Challenge -mestaruuksista on kamppailtu salillamme vuodesta 2014... 011018 MaanantaiDeload week Partner workout For Time 30 Thrusters (42,5/30) 30... 290818 Lauantai“Helen” 3 rounds for time: 400m run 21 kbs 24/16... 280918 PerjantaiClean & Jerk Find your 1RM Split jerk 5 x... 270918 TorstaiPartner workout, For time: 20-18-16-14-12-10-8-6-4-2 calories walking lunges sit-ups One... 260918 Keskiviikko“DT” Five rounds for time of: 12 Deadlift 70/50 9... 250918 TiistaiFront squat Build to 1RM of the day Weighted pullup... 240918 Maanantai“Saved by the Barbell” 3 rounds for max reps of:... 220918 LauantaiTeam workout: 2 min air squats 2 min rope climbs... 210918 PerjantaiHang snatch 3 at 70% 2 at 80% 1 at... 200918 Torstai4 Rounds for time: 300m run 20 burpee Elina J. 190918 KeskiviikkoPartner workout, 42-30-18 Strict HSPU Row (cal) Toes to bar... 180918 TiistaiBack squat / Deadlift Build to 1RM of the day... 170918 Maanantai5 Rounds for time: 20 db/kb snatch alternating 20 push-ups... 150918 LauantaiFor time: 100/80 cal ski 75 wallball 20/14 25 chest... 140918 PerjantaiPower jerk + split jerk 5 x 1 at 50%... 130918 TorstaiFor time: 21-15-9 clean 60/40 handstand push-up Pauli S. 120918 Keskiviikko3 Sets UB strict pull-ups Partner workout 15 min AMRAP... Unbroken 2018 -osallistujatUnbroken 2018 -kilpailuihin saliltamme lähtee: Miehet avoin Joosua Eskelinen Petteri... 110918 TiistaiBack squat or deadlift Build to a heavy 3 rep... 100918 Maanantai5 rounds for time: 400m run 20 kb one-arm hang... 080918 LauantaiDELOAD WEEK Muscle-up technique 10-1 burpee db snatch 15/10 (10+10,9+9…)... 070918 PerjantaiDELOAD WEEK Snatch high pull 2 x 3 at 65%... 060918 TorstaiDELOAD WEEK Team workout, AMRAP 20 300m run (all run)... 050918 KeskiviikkoDELOAD WEEK 4 rounds every 5 minutes: 8 Romanian deadlift... 040918 TiistaiDELOAD WEEK Partner workout, start from opposite movements, For time:... 030918 MaanantaiDELOAD WEEK Partner workout For time: 100 pull-ups 80 db/kb... 020918 SunnuntaiSunday special Team workout For time: 300m run 90 deadlift... 310818 PerjantaiLow hang power clean 5 x 3 at 70% 1rm... 300818 Torstai5 Alternating rounds with a partner 2 minute amrap of,... 290818 KeskiviikkoFor time: 2,2 km run then, 21-15-9 of db push... 280818 TiistaiBack squat or deadlift 5 x 5 build up at... 270818 MaanantaiFor time: 20 air squat + sit-ups 19 db snatch... 250818 Lauantai“Diane” 21-15-9 deadlift 102,5/70 handstand push-up Compare your score Martti... 240818 Perjantai2 x 4 snatch at 70 at 1rm 3 x... 230818 TorstaiFor time: 10 cal row 10-1 burpee over rower Finisher:... 220818 Keskiviikko3 rounds for time: 800m run 30 db snatch 3... 210818 TiistaiSquat / deadlift 5-5-3-3-2-2 Build up to a heavy weight... 200818 MaanantaiPartner workout As many rounds as possible in 15 minutes:... 180818 LauantaiAs many rounds as possible in 3 minutes of, 27... 170818 PerjantaiLow hang clean + split jerk 2 x 1+1 at... TuntilaajennuksiaSyksyllä tarjoamme lisää vaihtoehtoja erikoistunteihin. Kaikki tunnit ovat vastaavia kuin... 160818 Torstai5 rounds: 18 weighted db walking lunges 6 muscle-ups/ 12... 150818 KeskiviikkoPartner workout 3 rounds for time: 1k erg 40 box... 140818 TiistaiSquat / deadlift 5-5-3-3-1-1 Build up to a heavy weight... 130818 MaanantaiDeficit handstand push-up, build up in depth for a max... 110818 LauantaiDeload week Team workout 4 rounds every 5 minutes: 600m... Barbell club syksy 2018Kenelle: RCFT Barbell Club:n käyneille tai perusteet hallussa ILMOITTAUDU Maanantaisin... 100818 PerjantaiDeload week Power snatch + btn snatch grip thruster +... 090818 TorstaiDeload week Handstand skills 3 rounds of: 15 weighted sit-ups... 080818 KeskiviikkoDeload week Partner workout: 50 dumbbell snatch 50 dumbbell hang... 070818 TiistaiDeload week Muscle-up technique On the minute for 12 minutes:... 060818 MaanantaiDeload week Partner workout 5 rounds: 300m run 20 burpee... Ilmoitus SaliskaBailuista ja aukioloajoistaKilpailujärjestelyiden johdosta, sali on suljettu kilpailijoilta perjantaina 3.8. kello 18... 030818 PerjantaiFront squat + split jerk 2 x 1+2 at 60%... 020818 Torstai5 rounds: 20 weighted walking lunges 10+10 side bend 20... SaliskaBailut aikataulu 201808.50- 09.00 Kilpailijoiden rekisteröityminen 09.05 Lajin 1 briiffaus 09.30 Laji... 010818 Keskiviikko3 rounds for time: 75 double-unders 50 one -arm db... 310718 TiistaiSquat / deadlift 5 x 5 at 80% of last... 300718 MaanantaiPartner workout, For time: 50-40-30-20-10 ski calories burpees Split repetitions... 280718 Lauantai3 rounds for time of: Run 800 meters 1 rope... 270718 PerjantaiSnatch 2 x 2 at 70% 1rm sn Snatch 5... 260718 Torstai5 rounds: 10 box jump 24/20″ 10 dumbbell snatch 25/15... 250718 KeskiviikkoFor Quality: 30 Strict Chest to Bar Pull-ups 30 Strict... 240718 TiistaiBack squat 10 reps +2,5kg-5kg 3 x 10 @70% (10rep... 230718 MaanantaiPartner workout: Annie + row 50-40-30-20-10 row calories 50-40-30-20-10 double-unders... 210718 Lauantai“Fight gone bad” Three rounds of: Wall-ball 20/14lbs Sumo deadlift... 200718 PerjantaiBuild to 1 RM split jerk from rack Build to... 190718 Torstai“Nancy” 5 Rounds for time of: 400m run 15 overhead... 180718 KeskiviikkoPartner workout As many rounds as possible in 15 minutes... 170718 TiistaiBack squat 10 reps +2,5kg-5kg 3 x 10 @70% (20rep... SaliskaBailut ilta 2018SaliskaBailut jatkuvat luonnollisesti Bailuilla (4.8.18). Hinta iltabileisiin on 25€/hlö. Ruuat... 160718 Maanantai10 1-minute rounds of: 10 burpees over the bar Max... 140718 Lauantai30 sec max work 30 sec rest, 3 rounds: 1.... 130718 PerjantaiSnatch balance 1x 3 at 33%,1×3 at 50%, 1×3 at... 120718 TorstaiHandstand push-up skills 5 x 3 deficit hspu (compare 120618)... 110718 KeskiviikkoEvery 3 minutes for 6 rounds: 20 double-unders 300m run... 100718 TiistaiMuscle-up technique Partner workout for quality, AMRAP 10 minutes you... 090718 MaanantaiDeload week OTM 20 1. L-sit 2. Kettlebell swing... 070718 LauantaiPariskaba event 4 As many repetitions as possible in 10... 060718 PerjantaiBuild up to a heavy 1RM power clean then, 6... 050718 TorstaiPartner workout, 3 rounds for time of: Row 1500 meters... 040718 Keskiviikko“Cindy” As many rounds as possible in 20 minutes of:... 030718 TiistaiBack squat 10 reps +2,5kg-5kg 3 x 10 @70% (20rep... Beers, Barbells & Barbeque 2.0Lauantaina 7.7. RCFT esittää: BBB eli Beers, Barbells & Barbeque... 020718 MaanantaiBuild up to a heavy push press 1rep As... PARISKABAT LAJI 3 & 4 OHJEITAPariskaba event 3 Total repetitions: 0:00-2:00 A. wallball 20/14 2:00-4:00... 300618 LauantaiPariskaba event 3 Total repetitions: 0:00-2:00 A. wallball 20/14 2:00-4:00... 290618 PerjantaiMuscle Snatch + Tall Snatch+ Snatch balance +Sots Press (3+3+3+3)... 280618 TorstaiEvery 3 minutes 4 rounds: 5 muscle-up / ring dip... 270618 KeskiviikkoPartner workout, As many repetitions as possible in 30 minutes,... 260618 Tiistai10 rep deadlift +2,5-5kg 3×10 at 70% or 10 rep... 250618 MaanantaiPartner workout As many rounds as possible in 20 minutes... 220618 PerjantaiHYVÄÄ JUHANNUSTA! Ei ohjattuja tunteja. Avoin sali normaalisti. Iiro Lius... 210618 TorstaiFor time: 100 double-under 40 db snatch 75 double-under 30... 200618 Keskiviikko4 rounds: 1 min erg 1 unbroken set of shoulder... 190618 Tiistai3 Rounds: 10+10 db front rack reverse lunge 12 banded... 180618 MaanantaiFor time:800m run 30 power snatch 40/30kg 30 toes to... 160618 LauantaiPariskaba Event 2 For time: 2 rounds: 50 cal /... 150618 PerjantaiDeload week 5 x 2 scarecrow snatch tall snatch pause... 140618 TorstaiDeload week 5 rounds: 5 power cleans at 70%1rm pc... 130618 KeskiviikkoDeload week Pull-up skills 5 rounds alternating movements with a... 120618 TiistaiDeload week handstand skills & walk 5 x 3 deficit... 110618 MaanantaiDeload week 4 rounds: 10 box jump 36/30″ 30 sit-up... 090618 LauantaiPariskaba Event 1 For time: 42 hang clean & jerk... Pariskabat laji 1 & 2 ohjeitaPariskaba Event 1 For time: 42 hang clean & jerk... 080618 PerjantaiBuild up to a hang clean 1RM then, do 5... 070618 Torstai3 rounds for time: 10 dumbbell hang squat snatches, left... 060618 KeskiviikkoRunning drills 5 rounds every 4 minutes: 600m run remaining... Beers, Barbells & BarbequeLauantaina 9.6. RCFT esittää: BBB eli Beers, Barbells & Barbeque... 050618 Tiistai3 Rounds: 10+10 db front rack reverse lunge 12 banded... 040618 MaanantaiFor time: 10 rope climb 20 muscle-up 30 chest to... 020618 LauantaiFor time: 800m run 30 box jump 24/20″ 3 rope... 010618 PerjantaiPower snatch 1RM at 80% of PS 1RM 10 x... 310518 Torstai“The Ghost” 6 rounds of: 1 minute of rowing 1... 300518 Keskiviikko“Grace” 30 Clean & jerk 60/40 Compare your score Artur... Hengailutila 2018Tila on uusittu ja avoinna kaikille! Käyttötarkoitus on treenaajiemme hengailutilaksi,... 290518 Tiistai20 rep deadlift @50% 1rm 3×10 at same weight or... 280518 Maanantai10 rounds for time: 5 wallball 3 handstand push-up 1... 260518 LauantaiPartner workout, alternating rounds. 13 min amrap: 12 db sntach... 250518 Perjantai5 rounds: 3 power clean + 3 push press rest... 240518 Torstai5 rounds for time of: 1 sub-0:45 250-m row 50... 230518 Keskiviikko“Helen” 3 rounds for time: 400m run 21 kbs 24/16... 220518 Tiistai20 rep deadlift @50% 1rm 3×10 at same weight or... 210518 MaanantaiFor Time: 50-40-30-20-10 Walking Lunges Sit-ups Push-ups 190518 LauantaiFor quality reps: 16-15-14-13-12-…1 from movement to movement overhead squat... 180518 Perjantaihigh hang power clean 3 x 1 at 75% hang... 170518 TorstaiPartner workout split reps, 3 rounds: 1600m ski 40 walking... 160518 Keskiviikko20 min AMRAP of, 2 turkish get-up 2 rounds of... 150518 Tiistai4 Rounds: 10+10 one leg&arm DL (DB) 8+8 bulgarian squat... 140518 MaanantaiMuscle-up skillwork On the minute for 20 minutes: 1. 1... 120518 LauantaiIn teams of three, 1 Round of Barbara: 60 Pull-ups... 110518 Perjantaiclean pull + clean + 2 x jerk 60-65-70-75-80%% 2... 100518 TorstaiComplete as many rounds as possible in 9 minutes of:... 090518 Keskiviikko4 rounds for time: 500m row 400m run 30 double-unders... 080518 Tiistai20 rep deadlift @50% 1rm 3×10 at same weight or... SaliskaBailut 2018 ilmoittautuminenKesää tekee tuloaan ja samalla lähestyvät myös kesän ehdoton kohokohta:... 070518 Maanantai“Elizabeth” For time: 21-15-9 clean 62,5/40 ring dips Compare your... 050518 LauantaiAs many rounds as possible in 15 minutes of: 12... 040518 Perjantaihigh hang power clean 3 x 3 at 60% hang... 030518 TorstaiFor time: 21 cal 21 handstand push-up 27 cal 27... 020518 KeskiviikkoAdd 2,5-5kg to last weeks lifts. 20 rep deadlift +2,5/5kg... 300518 MaanantaiHyvää Vappua! Jokaisessa treenissä palkitaan paras asu palkkarilla! “Viola” Complete... 280418 LauantaiPartner workout For time: 12-11-10-9… swtiching movements erg calories sumodeadlift... 270418 Perjantaiclean pull + clean + 2 x jerk 50-55-60-65-70% 2... 260418 TorstaiFor time: 400m run 1 rope climb 8 power clean... 250418 KeskiviikkoAs many rounds as possible in 15 minutes: 100 double-under... 240418 Tiistai20 rep deadlift @50% 1rm 3×10 at same weight or... 230418 MaanantaiFor time: 40-30-20-10 erg calories db snatch 20/15 weighted lunges... 210418 LauantaiDeload week Team workout for time: 3k ski 45 clean...
