CrossFit Turku

290523 MAANANTAI

OTM 12
3 sumo deadlift @50-60%
(all reps performed for speed)

290523 MAANANTAI

For time:
27-21-15-9:
Sumo deadlift high pulls 42,5/30
Thrusters 42,5/30

300523 TIISTAI

(5 x 1 legless rope climb / 2 rope lower)

4 rounds
2min work:
2-3 rope climb
AMRAP row calories
2min rest

310523 KESKIVIIKKO

For time:
100 box jump 50cm
150 db one arm hang power clean 22.5/15
100 wallball 20/14 lbs
150 db one arm shoulder to overhead 22.5/15
100 db over burpee

split reps as you wish.

010623 TORSTAI

OTM 10
5 push press
– Add load every 2:00.
Right into…
OTM 5
1 push press
– Add load every 1:00.

010623 TORSTAI

for time:
30 – 20 – 10 toes to bar
perform 10 power clean 70/50 after each set

020623 PERJANTAI

every 20s for 15 rounds
1 squat snatch with 1s pause on catch @60% 1RM
1min REST
every 30s for 10 rounds
1 squat snatch with 1s pause on catch @70% 1RM
1min REST
every 60s for 5 rounds
1 squat snatch with 1s pause on catch @80-90% 1RM

3 rounds for quality
10 snatch grip barbell row
20 flutterkicks
20 back extension

030623 LAUANTAI

4 Rounds in teams of 3
A. run around the building
B. AMRAP of
8 push-up
10 reverse lunge
12 kb swing 24/16
C. rest

B performs amrap for as long
as it takes for A to run around the building.
C rests and goes running when A arrives from the run

230523 TIISTAI

(A.
OTM 8
1. 5 hang muscle snatch @30-40% 1rm power snatch
2. 5-15s hanging l-sit hold)

B.
for time:
21 – 15 – 9
hang power snatch 45/30
toes to bar

(C.
accumulate 60 v-ups & 60 arch rock)

220523 MAANANTAI

4 rounds for reps:
1min calorie row
1min russian kettlebell swings 32/24
1min burpees
1min wall-ball shots 20/14
1min rest

240523 KESKIVIIKKO

For time with partner
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips

both athletes accumulate the designated number
of reps per round. For the alternating single-leg squats,
athletes may work simultaneously. For the ring dips,
one athlete works while the other rests.

250523 TORSTAI

For max reps of each:
5 min of double-unders
5 min of clean and jerks 42,5/30
3 min of double-unders
3 min of clean and jerks
1 min of double-unders
1 min of clean and jerks

260523 PERJANTAI

OTM 5
3 btn press + 3 tempo overhead squat @30-40%
OTM 5
3 btn pushpress + 3 heaving snatch balance @50-60%

every 2min for 4 rounds
3 snatch balance + 3 overhead squat @60-70%
every 2min for 4 rounds
2 snatch balance + 2 overhead squat @70-80%

270523 LAUANTAI

Partner workout
15min AMRAP
9 DB thrusters (15's/10's)
1 rope climb
alternating full rounds

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

280523 SUNNUNTAI

"Murph"
1 mile run
100 pull-up
200 push-up
300 air squat
1mile run

Start and end the workout with a mile Run.
Partition the Pull-Ups, Push-Ups, and Squats as needed.
Women wear a 14 lb. weight vest, and
men wear a 20 lb. weight vest (optional)
you can also perform this with a partner, both do the run at the
same time and then you split the pull-ups, push-ups and
squats

200523 LAUANTAI

WOD-LIIGA
"Legs Miserables"

3min on, 1min off until you have accumulated
60 overhead squats 35/25, max 4 rounds (15min)

3min work includes:
30 front rack lunges (in total)
30 bar hop overs (syncro)
Max OHS (syncro)

150523 MAANANTAI

For time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts 100/70
Bar over burpees

(Every 3min for 4 rounds
8 deadlift @50-70%
set of strict pull-ups (target 5-10))

160523 TIISTAI

(OTM 8
1. 4-8 strict hspu / pike push-up
2. 10-15 v-up)

For time:
buy in 1,5k/1,2k ski
then
40 box over jump
30 handstand push-up
30 box over jump
20 handstand push-up

170523 KESKIVIIKKO

Back Squat
Build to a heavy 5RM.
Then 4 x 5 @80-85% of 5RM

170523 KESKIVIIKKO

10 min AMRAP
4 left-arm DB Turkish get-ups 15/10
4 right-arm DB Turkish get-ups
16 reverse lunges w/ db 15/10

180523 TORSTAI

Partner workout
40min AMRAP
A. 16 db snatch 22.5/15
B. Run around the building (430m)

190523 PERJANTAI

OTM 7
1 pause power clean (knee)
1 squat clean
– Build up to 60%.

OTM 15
1 squat clean
– Start @70% 1RM.
– Add load once every 3:00.

5 x 2 clean pull @110% 1RM
– Rest 30s between sets

200523 LAUANTAI

WOD-LIIGA
"Legs Miserables"

210523 SUNNUNTAI

HERO WOD
"Eleanor"

for time:
1 mile run
100 devils press (2×22.5/15)
1 mile run

080523 MAANANTAI

For time with a partner:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots 20/14
Toes-to-bars

Then…

10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars

– Non-working partner hangs from the pull-up bar.

090523 TIISTAI

(every 2min for 5 rounds
30 crossover jumps
3 push jerk @50% +)

For time
5 rounds
55 double under
5 pushjerk 85/55

100523 KESKIVIIKKO

Back Squat
7 x 6 @80-90% of 6RM

100523 KESKIVIIKKO

Partner workout
10min AMRAP
9 db deadlift 22,5's/15's
6 box step overs w/ db's 22,5's/15's
rest while partner completes a round

110523 TORSTAI

(10min warm-up run)

4 rounds
1min shuttle run
1min pull-up
1min push-up
1min squat
1min rest

120523 PERJANTAI

Power snatch
3-3-2-2-1-1
start @60% 1rm

120523 PERJANTAI

For time:
15 – 12 – 9 – 6 – 3
power snatch 60% 1rm

(4 rounds
15s hollow hold
15s v-ups
30s rest)

130523 LAUANTAI

"Andi" with partner
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20

split reps

140523 SUNNUNTAI

HERO WOD
"Josie"

For time
1 mile run
then, 3 rounds
30 burpee
4 power clean 70/50
6 front squat 70/50
then,1 mile run

(wear a weight vest)

020523 TIISTAI

On the minute for 28min (7R)
1. 18/14 cal row
2. 60 double under
3. 1 round of cindy
4. rest

0305323 KESKIVIIKKO

Back squat
Build to a heavy 6RM
Then 6 x 6 @80-90% of 6RM

030523 KESKIVIIKKO

for time:
21 – 15 – 9
deadlift 90/60
wallball 20/14

040523 TORSTAI

(OTM 8
1. 15-30s handstand hold
2. 8-12 plate steps)

4 rounds
in 90s:
20 db snatch 22.5/15
AMRAP handstand walk / wall walk
90s rest

050523 PERJANTAI

Every 2min for 9 rounds
1-3: 3 muscle clean
4-6: 3 power clean
7-9: 3 squat clean

4 rounds
10 clean pull @40-50% 1rm
10 barbell rollout
1-2min rest

060523 LAUANTAI

For time with partner:
50 – 40 – 30 – 20 – 10
ski (cal)
shoulder to overhead 60/40
box over jump 60/50

070523 SUNNUNTAI

"Glen"
For time
30 clean & jerk 60/42.5
1 mile run
10 rope climb
1 mile run
100 burpee

240423 MAANANTAI

3 rounds
5 min AMRAP
20 db hang c&j 22.5/15
20 box step overs w/ db 22.5/15
5min AMRAP
easy paced rowing

250423 TIISTAI

For total reps:
On the minute for 18min (3 min of each)
1-3: shoulder presses, ⅔ body weight
4-6: strict pull-ups
7-9: push presses, ⅔ body weight
10-12: strict pull-ups
13-15: push jerks, ⅔ body weight
16-18: strict pull-ups

260423 KESKIVIIKKO

tempo back squat
4 x 4 @50% 1RM (32×1)

4 Rounds for quality
10 good morning
8+8 one legged deadlift
3+3 turkish get-up

270423 TORSTAI

For time:
100 sit-up
80 back extension
60 v-up
in the beginning of each minute perform 5 burpees (starts with burpees)

280423 PERJANTAI

every 2min for 4 rounds
2 tall snatch
3 high box jump

every 2min for 4 rounds
2 hi-hang snatch + 2 btn pushpress + 2 heaving
snatch balance

every 2min for 4 rounds
2 hang snatch + 2 snatch balance + 2 ohs

290423 LAUANTAI

For time in teams of 3
15 rope climb
60 toes to rings
75 front squat 60/40
90 bar over burpee
75 front squat 60/40
60 toes to rings
15 rope climb

one works at a time, split reps

170423 MAANANTAI

"Fight gone bad"
3 rounds
1min wallball 20/14
1min sumo deadlift high pull 35/25
1min box jump
1min pushpress 35/25
1min row cal
1min rest

180423 TIISTAI

6min AMRAP
12 toes to bar
16 db hang snatch 22.5/15

180423 TIISTAI

6min AMRAP
12 sit-up
16 db snatch 22.5/15

190423 KESKIVIIKKO

Back Squat
6 x 8 @80-90% of 8RM.

(for quality
40 hip thrust
60 jumping split squat)

200423 TORSTAI

Bench press
10 – 8 – 6 – 4 – 2

200423 TORSTAI

Death by burpee pull-ups
1st minute perform 1 burpee pull-up, 2nd minute 2 reps etc until you can't
finish the repetitions in one minute

210423 PERJANTAI

every 90s for 4 rounds
3 x 1 power clean + 1 push jerk @60-70%

every 90s for 4 rounds
2 x 1 power clean + 1 push jerk @75-85%

3 rounds
10 barbell row
15 v-up
15 back extension
1min rest

220423 LAUANTAI

For time in teams of 3
10 rounds
30 cal ski
30 double kb deadlift 32's/24's
30 russian swing 32/24

split reps

150423 LAUANTAI

WOD-LIIGA
"Paljonko nousee rinnalle?" (osa2)
in 4min min (11:00-15:00)
1rm Clean (both can work at the same time)

100423 MAANANTAI

in Teams of 4
A.
10min AMRAP of echo bike calories & weighted
box step overs 22.5/15
B.
10min AMRAP of row calories & burpees
C.
10min AMRAP of ski calories & db hang c&j 22.5/15

2min rest between amraps

110423 TIISTAI

3 rounds
2min AMRAP
3 wall walk
9 power clean 60/40
2min REST
2min AMRAP
9 strict handstand push-up / box hspu
9 power clean 60/40
2min REST

120423 KESKIVIIKKO

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

120423 KESKIVIIKKO

4 rounds
in 1min:
8 front squat 70/50
AMRAP deadlift 70/50
1min REST

130423 TORSTAI

"Tabata That!"

Tabata Medicine ball clean 20/14
Rest 1 minute
Tabata Double under
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata KB swing 24/16

The Tabata interval is 20s of work followed
by 10s of rest for 8 intervals.
Tabata score is the least number of reps
performed in any of the eight intervals.
for example 10 – 50 – 12 – 18 = 90

140423 PERJANTAI

every 2min for 5 rounds
3 pause snatch @50-70% 1rm
(1s pause on knees & catch)

every 2min for 5 rounds
1 hang snatch + 1 snatch + 1 snatch balance
@60-80% 1rm

3 rounds
6 snatch deadlift @75-80% 1rm snatch
20 russian twists
1,5min rest

150423 LAUANTAI

WOD-LIIGA laji