CrossFit Turku

200125 MAANANTAI

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

200125 MAANANTAI

4 rounds
2,5min AMRAP
15/12 cal ski
9 pushpress 50/35
AMRAP wallwalk
2,5min REST

210125 TIISTAI

Front squat
Find 1RM

(Narrow Stance Back Squat
3 x 20 @40% of your 1RM BS
Rest for 2 min

3-4 sets of:
5-8 hamstring curls in rings
10 sec nordic hold)

220125 KESKIVIIKKO

Dumbbell Bench Press
Build to a 13RM over the course of 4 sets.
Then add weight for a 10RM.
Every 3min or faster
(result 1: 13rm, result 2: 10rm)

220125 KESKIVIIKKO

Close Grip Bench Press
3 sets of max unbroken reps @65% of your 1RM bench press.
Rest 90 seconds

220125 KESKIVIIKKO

DB Strict Press
4 sets of +4 reps @85% of your 1RM strict press.
Every 3min or faster

230125 TORSTAI

5 power clean (tng) @60-70% 1rm pc
1min rest
OTM 5
3 power clean (tng) @75-80% 1rm pc
1min rest
OTM 5
2 power clean (tng) @85% 1rm pc

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

230125 TORSTAI

VOIMA-TUNTI

EMOM, TEMPO
On the minute for 12 minutes (alternate between A and B):
A. 10 pendlay rows @60% of your 12RM pendlay rows from week 1
B. 5 bent over db rows (each arm) @70% of your 12RM bent over
db rows from week 1

Romanian Deadlift
1-10 unbroken reps at 80% of your 5RM from week 1.
30 sec rest between sets of 1-5 reps.
60 sec rest between sets of 6-10 reps.
Rest as little as possible between sets.

240125 PERJANTAI

Every 6min for 4 rounds
30/24 cal row
20 toes to bar
10 overhead squat 60/40

*each round for time, result is slowest time

250125 LAUANTAI

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

260125 SUNNUNTAI

BENCHMARK-WOD

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

130125 MAANANTAI

(OTM 8
1. 4-6 strict c2b pull-up / 1-3 negative pull-up
2. 10-20s l-sit hold)

For time w/ partner
5 rounds
12 burpee box jump 60/50
16 chest to bar pull-up
20 db one arm hang c&j 22.5/15

split reps

140125 TIISTAI

Front squat + Back squat
3 x 2+4 @80-90% of 1RM FS

140125 TIISTAI

Paused Back Squat (3s)
3 x 5 @55-60% of 1RM BS
Rest for 3-5 min between sets.

140125 TIISTAI

Alternating back rack reverse lunges
Build to a 20RM over the course of 3-4 sets.
All sets done as sets of 20.
Rest for 2-3 min between sets..

150125 KESKIVIIKKO

Dumbbell Bench Press
Build to a 15RM over the course of 3-4 sets.
Then add weight for a 12RM.
Do one set every 3 min or faster.

150125 KESKIVIIKKO

Wide Grip Bench Press
3 x 8 @50-60% of your 1RM bench press in tempo 3333.
Rest for 2 min between sets.

150125 KESKIVIIKKO

DB Strict Press
3-4 sets of +7 reps @75% of your 1RM strict press.
Do one set every 3 min or faster.

160125 TORSTAI

Snatch waves (3 waves)
3 snatch @70% / 75% / 80%
2 snatch @75% / 80% / 85%
1 snatch @80% / 85% / 90%

(3 rounds for quality
5 tempo overhead squat @50-60% (tempo 31×1)
10 barbell rollout
15 back extension)

160125 TORSTAI

STRENGTH-TUNTI

Pendlay Row (16min)
Every 2 minutes for 8 sets:
12 @75% of your 12RM from week 1

Bent over Dumbbell Rows (10min)
4 x 12 @70% of your 12RM from week 1 in tempo 30X0.
Rest for 2 min between sets.

Romanian Deadlift (10min)
On the minute for 10 minutes:
5 reps @70% of your 5RM from week 1

170125 PERJANTAI

20min AMRAP
10 kb sumo deadlift high-pull 32/24
20 sit-up
50 double under

(Barbell Front Raises 4 x 10 reps at AHAFA.
1min rest between sets)

180125 LAUANTAI

4 rounds
2min AMRAP
row calories
2min REST
2min AMRAP
10 hang power clean 50/35
15 wallball 20/14
2min REST

190125 SUNNUNTAI

BENCHMARK-WOD

“JOSHUA H. REEVES”

5 Rounds for Time
9 Toes-to-Bars
22 Alternating Dumbbell Snatches 22.5/15
7 Squat Cleans 60/42.5

060125 MAANANTAI

(OTM 10
1. 5 knees to elbows + 5 push-up
2. 3 wallwalk)

for time w/ partner
3 rounds
20 handstand push-up
30 toes to bar
40 db hang snatch 30/22.5

split reps

070125 TIISTAI

Front squat + Back squat
3 x 3+5 @75-85% 1rm fs

Tempo back squat
3 x 10 @40% of your 1RM BS in tempo 50X1.
Rest 2:00

ALTERNATING BACK RACK LUNGES
100 reps with an empty barbell in as few sets as possible.
1 min rest between sets if you break.

080125 KESKIVIIKKO

Dumbbell Bench Press
Build to a 20RM over the course of 3-4 sets.
Then add weight for a 16RM.
Do one set every 3 minutes or faster.

080125 KESKIVIIKKO

Close Grip Bench Press
3 sets of max unbroken reps @60% of your 1RM BP
Rest for 90 seconds between sets.

080125 KESKIVIIKKO

DB Strict Press
3-4 sets of +10 @65% of your 1RM strict press.
Every 3:00 or faster

090125 TORSTAI

Clean and jerk waves (3 waves)
3 c&j @70% / 75% / 80%
2 c&j @75% / 80% / 85%
1 c&j @80% / 85% / 90%

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

090125 TORSTAI

TORSTAI STRENGHT

Pendlay Row (15min)
Build to a 12RM over the course of 4-5 sets.
Do one set every three minutes or faster.

Bent over Dumbbell Rows (15min)
Build to a 12RM (each arm) over the course of 4-5 sets.
Do one set every three minutes or faster.

Romanian Deadlift (15min)
5 reps every minute on the minute.
Start at 35% of your 1RM deadlift and add 5% every
other minute until you find your 5RM of the day.

100125 PERJANTAI

6 rounds
1min ski (cal)
1min shuttle run (1 rep = 2x7m)
1min double under
1min burpee
1min rest

110125 LAUANTAI

2 rounds
5min AMRAP
5 shoulder to overhead 50/35
10 deadlift 50/35
15 box jump 60/50
2,5min REST
5min AMRAP
15/12 cal row
15 wallball 20/14
2,5min REST

120125 SUNNUNTAI

BENCHMARK-WOD

"Loredo with erg"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400m erg

301224 MAANANTAI

On the minute for 35min
1. 15/12 cal ski
2. 15 goblet squat 32/24
3. 15/12 cal ski
4. 15 toes to rings
5. rest

311224 TIISTAI

Thruster
3 x 5

311224 TIISTAI

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

020124 TORSTAI

(OTM 8:
1. 4-8 strict toes to bar
2. 20-40 crossover jumps)

For time:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100
double-unders and 30 V-ups.

030124 PERJANTAI

hang muscle snatch
3 x 3 @30-40%
hang power snatch
4 x 2 @60-70%
hang squat snatch
5 x 1 @75-85%

Overhead squat
4 x 4 @70-80% of 1rm ohs

040124 LAUANTAI

"CF Open 22.2"
For time
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 (scaled may step over the bar)

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

231224 MAANANTAI

Front Squat
Build to a heavy 2RM
then 4 x 2 @80-85%

231224 MAANANTAI

4 rounds for time w/ partner (partner a & b)
a. 4 double db hang cluster 22.5's/15's
b. 4 double db hang cluster 22.5's/15's
a. 8 double db front squat 22.5's/15's
b. 8 double db front squat 22.5's/15's
a. 12 box step ups w/ db 22.5/15
b. 12 box step ups w/ db 22.5/15

241224 TIISTAI

"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

271224 PERJANTAI

(OTM 8
1. 15-30s handstand hold
2. 10-15s hanging l-sit hold)

4 rounds
2,5min AMRAP
12 power snatch 40/30
12 box over jump 60/50
amrap wall walk
2,5min REST

281224 LAUANTAI

6 rounds
1min row
1min double under
1min ski
1min burpee
1min bike
1min rest

161224 MAANANTAI

in 10min
Find your daily max in 3 hang power clean

161224 MAANANTAI

14min AMRAP w/ partner
5 hang power clean 70/50
5 strict handstand push-up
rest while partner completes a round

intermediate: pike push-up
beginner: db shoulder press

171224 TIISTAI

Front Squat
6 x 3 @80-85% of 1rm

(OTM 12
1. 10-16 toes to rings
2. 12-16 walking lunge w/ db's 22.5's/15's
3. 15-20 back extension)

181224 KESKIVIIKKO

A.
20min row for meters

181224 KESKIVIIKKO

B.
3 rounds
8 scapular pull-up + 10 ringrow (easy)

every 2min for 5 sets
4-8 strict pull-up + set of ringrow (target 8-12)

191224 TORSTAI

"CF Open 24.1"
For time:
21 DB snatches, arm 1 22.5/15
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)

201224 PERJANTAI

Muscle clean
3 x 5 @30%
Power clean
4 x 3 @60-70%
Squat clean
5 x 2 @75-85%

Clean pull 5 x 1 @110-120%

211224 LAUANTAI

For time in teams of 3
150 wallball 20/14
120 cal ski
90 sumo deadlift high pull 50/35
120 wallball 20/14
90 cal ski
60 sumo deadlift high pull 50/35
90 wallball 20/14
60 cal ski
30 sumo deadlift high pull 50/35

221224 SUNNUNTAI

BENCHMARK WOD

"Lynne"
5 rounds for as many reps as possible
max reps bench press @bw
max reps strict pullups

Perform As Many Repetitions as Possible unbroken of
bench press. Rest as needed before completing as
many pull-ups as possible, unbroken.
Continue in this manner for 5 rounds. Score is the
total cumulative number of repetitions of bench press
and pull-ups across all 5 rounds of the workout.

191224 TORSTAI

TORSTAI STRENGTH

Wendler week 2
Back squat 3 – 3 – 3-+ @70-80-90% + 2,5-5kg
laske painot: 1RM x 90%

db one arm row 4 x 10+10
bicep curl 4 x 10

091224 MAANANTAI

Push jerk
3 x 5 @60-75% of 1rm

091224 MAANANTAI

3 rounds
2min AMRAP
20 shoulder to overhead 40/30
10 box jump 60/50
2min REST
— 2min REST —
3 rounds
2min AMRAP
10 shoulder to overhead 60/40
10 box jump 60/50
2min REST

101224 TIISTAI

Front Squat
Build to a heavy 4RM.
then 3 x 4 @80-85%

101224 TIISTAI

For time
100 sit-up
in the beginning of each minute
perform 10 goblet squat 32/24
(start with goblet squats)

111224 KESKIVIIKKO

A.
1 set of max reps of push-ups
(target 10+)

111224 KESKIVIIKKO

B.
DB bench press
Go for a heavy set of 10 (3-4 sets)

111224 KESKIVIIKKO

C.
10!
DB bench press
after each round perform set of push-ups
(30% of max reps)

121224 TORSTAI

For time
60/50 cal row
50 deadlift 90/60
50 toes to bar
50 kb swing 24/16
30/25 cal row
25 deadlift 90/60
25 toes to bar
25 kb swing 24/16

121224 TORSTAI

TORSTAI STRENGTH

Wendler week 1
Back squat 5 – 5 – 5+ @65-75-85% + 2,5-5kg
laske painot: 1RM x 90%

db one arm row 4 x 10+10
bicep curl 4 x 10

131224 PERJANTAI

Muscle snatch
3 x 5 @30%
Power snatch
4 x 3 @60-70%
Squat snatch
5 x 2 @75-85%

Overhead squat
3 x 6 @60-70% of 1rm ohs

141224 LAUANTAI

For time with partner
12 rounds (you go, I go 6+6R)
1 rope climb
6 one arm devils press 22.5/15
then
100 cal ski (split)
then
12 rounds (you go, I go 6+6R)
8 pullup
12 db one arm thuster 22.5/15

151224 SUNNUNTAI

BENCHMARK-WOD

"Bear complex"
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 BTN Push Press

021224 MAANANTAI

Accumulate 2min bar hang & 1min hanging l-sit hold

every 6min for 2 rounds
A. 1,2k/1k row or ski
B. 1 round of
15 pull-up
20 burpee box overs w/ db 22.5/15
15 pull-up

031224 TIISTAI

Paused Front Squat 5 x 3 reps at 60% of your
5 x 3 @60% of your 1RM front squat.

every 2min for 3 rounds
A. 3+3 turkish get-up
B. 20 back extension + 20 sit-up
C. 10 double db deadlift + 12 double db reverse lunge

041224 KESKIVIIKKO

(OTM 6
3-7 strict handstand push-up / pike push-up
2min rest
OTM 6
4-8 handstand push-up / 8 double db pushpress)

12min AMRAP w/ partner
10 wall walk
40 db one arm hang c&j 22.5/15

split reps

051224 TORSTAI

5 rounds
1min wallball 20/14
1min bar muscle-up
1min shuttle run (1 rep = 7m)
1min rest

061224 PERJANTAI

"SUOMI 107"
For time with partner
107 power snatch 35/25 (split reps)
107 double under (both do 107)
107 hang power snatch 35/25 (split reps)
107 double under (both do 107)
107 overhead squat 35/25 (split reps)
107 double under (both do 107)

071224 LAUANTAI

PIKKUJOULU-PARIKARKELOT

For time w/ partner (split reps)
3 rounds
20 toes to bar (intermediate 10 t2b, scaled 20 hanging knee raises)
30 db snatch 22.5/15 (int. 15/10, scaled 10/7.5)

rest exatcly 3 minutes then

40 deadlift
30 power clean
20 front squat
rx 80/55, intermediate 60/40, scaled 40/30

rest exactly 3 minutes then

120/105/90 cal row (m+m 120 / m+n 105 / n+n 90)
60 burpee over rower

051224 TORSTAI

TORSTAI STRENGTH
Wendler week 4
Back squat 3 x 5 @40-50-60%
laske painot: 1RM x 90%

Pendlay row 4 x 10
Dip 4 x 10-15

251124 MAANANTAI

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

3 rounds
30s+30s side plank hold
30s plank hold
30s back extension
60s rest

261124 TIISTAI

Front squat
5 x 5 @80-90% of last weeks heavy set of 5

261124 TIISTAI

5 rounds w/ partner
15 russian swing 32/24
20m+20m one arm farmer's walk 32/24
rest while partner completes a round

271124 KESKIVIIKKO

Every 3min for 3 rounds
10 db benchpress
set of push-ups (target 8-15)

271124 KESKIVIIKKO

Every 3min for 3 rounds
10 db press
set of strict pull-ups (target 4-10)

271124 KESKIVIIKKO

5 rounds
30s pull-up
30s rest

281124 TORSTAI

10 rounds
1min row
1min ski
1min burpee
1min rest

281124 TORSTAI

TORSTAI STRENGTH

Wendler week 3
Back squat 5 – 3 – 1+ @75-85-95%
laske painot: 1RM x 90%

Pendlay row 4 x 10
Dip 4 x 10-15

291124 PERJANTAI

Every 2min for 4 sets
1 power clean + 3 split jerk @50-60%
Every 2min for 4 sets
1 power clean + 2 split jerk @65-75%
Every 2min for 4 sets
1 power clean + 1 split jerk @75-85%

Clean pull 4 x 2 @100-110%

301124 LAUANTAI

25min AMRAP w/ partner
30 toes to bar
30 box jump 60/50
30 pistol squat

split reps

011224 SUNNUNTAI

BENCHMARK-WOD

"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/16
15 burpees

181124 MAANANTAI

Every 2min for 4 rounds
5 hang power clean + 3 shoulder to overhead @60-70%

181124 MAANANTAI

3 rounds
3min AMRAP
12/9 cal row
12 hang power clean 50/35
1,5min REST
3min AMRAP
50 double under
9 shoulder to overhead 50/35
1,5min REST

191124 TIISTAI

Front squat
Go for heavy 5 reps (4 sets)

191124 TIISTAI

5 rounds w/partner
10 double db deadlift 22.5's/15's
10 box step ups with db's 22.5's/15's
10 russian twist 20/14
rest while partner completes a round

201124 KESKIVIIKKO

(OTM 12
1. 3-6 strict chest to bar pull-up
2. 10 lu raises
3. 3-6 strict toes to bar)

For time
100 push-up
in the beginning of each minute perform
10 db snatch 22.5/15

211124 TORSTAI

8 rounds
1min ski
1min rest

211124 TORSTAI

5 rounds
1min wall walk
1min box over jump 60/50
1min rest

221124 TORSTAI

TORSTAI STRENGTH

Wendler week 1
Back squat 3 – 3 – 3-+ @70-80-90%
laske painot: 1RM x 90%

Pendlay row 4 x 10
Dip 4 x 10-15

221124 PERJANTAI

OTM 30 (10R)
1. 3 squat snatch
2. 2 squat snatch
3. 1 squat snatch
start @60% of 1rm, you can add weight after 5 rounds
and again after 8 rounds

snatch pull
4 x 2 @100-110%

231124 LAUANTAI

in teams of 3 as a relay
10 rounds
4 burpee pull-up
8 thruster 42,5/30
12 wallball 20/14

241124 SUNNUNTAI

BENCHMARK

"Roy"
5 Rounds
15 deadlift 100/70
20 box jump 60/50
25 pull-up