Categories
Yleinen

WOD for Sunday, Mar 17, 2024

180324 MAANANTAI

(5 x 1 legless rope climb / rope pullup + hang)

For time
buy in 8 rope climb, then
5 rounds
16 db snatch 22.5/15
12 sit-up
buy out 4 rope climb

190324 TIISTAI

For load:
Back squat
7 x 1

190324 TIISTAI

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

200324 KESKIVIIKKO

"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

210324 TORSTAI

(3 sets:
3-8 strict (c2b) pull-up
8-12 db bench press
2min rest between sets)

For time:
A.
15 – 10 – 5
db hang c&j 22,5's/15's
chest to bar pull-up

rest until 8:00 then for time:

B.
30 db hang c&j 22,5's/15's
30 chest to bar pullup

result is total time spend in part A and B

220324 PERJANTAI

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes.

(3 rounds
8 snatch grip barbell row
10 btn snatch grip pushpress
15 toes to rings)

230324 LAUANTAI

in teams of 4
A: 12min AMRAP: echo bike calories & box step overs w/ plate 15/10
B: 12min AMRAP: ski calories & wall walks
C: 12min AMRAP: shuttle runs & farmers walk w/ kb's 32's/24's (1 rep 10m)
1min rest between amraps

two working at the same time, two resting

Categories
Yleinen

WOD for Sunday, Mar 10, 2024

110324 MAANANTAI

For time w/ partner
15 rounds
6 one arm devils press 22.5/15
3 chest to bar pullup
1 power clean 100/70

you go, I go
full rounds (15 rounds/each)

120324 TIISTAI

For load:
Back squat
3 – 3 – 3 – 3 – 3+
– max reps on the last set

120324 TIISTAI

4 rounds
in 90s: 20 wallball + AMRAP sit-ups
90s rest

130324 KESKIVIIKKO

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

130324 KESKIVIIKKO

for time:
60 – 40 – 20 db shoulder to overhead 22.5/15
60 double under after each set

140324 TORSTAI

A:
5min AMRAP
12/9 cal ski
12 kb swing 24/16

140324 TORSTAI

B:
5min AMRAP
5 shuttle run (1 rep 2×7,5m)
15m walking lunge w/ plate overhead 15/10

140324 TORSTAI

5min AMRAP
10 box over jump 60/50
6 ring dip

150324 PERJANTAI

(3 sets:
3-position power snatch)

snatch pull + below knee power snatch
3 x 1+2 @60-70%
3 x 1+1 @75-85%

(3 rounds
10 snatch grip barbell row
8 btn snatch grip pushpress
15 russian twist)

160324 LAUANTAI

OPEN 24.3 (julkaistaan to klo 22)

Categories
Yleinen

WOD for Friday, Mar 08, 2024

090324 LAUANTAI

OPEN 24.2

20min AMRAP
300m row
10 deadlift 85/57,5 (scaled 62,5/45)
50 double under (scaled 50 single under)

Categories
Yleinen

WOD for Sunday, Mar 03, 2024

040324 MAANANTAI

For time
70/55 cal row
60 hang power snatch 30/20
50 toes to bar
40/30 cal row

050324 TIISTAI

For load:
Back squat
5 – 5 – 5 – 5 – 5+
– max reps on the last set

050324 TIISTAI

For time w/ partner
5 rounds (you go, I go, both do 4 rounds)
10 double db deadlift 22.5's/15's
5+5 walking lunges w/ db's 22,5's/15's

060324 KESKIVIIKKO

20min AMRAP in teams of 3
1-3 bar muscle-up
6 box over jump 75/60
12 db hang c&j 22.5/15

full rounds

070324 TORSTAI

(OTM 8
1. 20-30s (free) handstand hold
2. 20-40 (double) crossover jumps)

5 rounds
in 1min: 10 handstand push-up
AMRAP double unders
1mn rest

080324 PERJANTAI

pause clean + clean (2s pause above knee)
3 x 1+2 @60-70%
3 x 1+1 @75-85%

(3 rounds
12 snatch grip barbell row
6 btn snatch grip pushpress
15 v-up)

090324 LAUANTAI

OPEN 24.2 (julkaistaan to klo 22)

Categories
Yleinen

WOD for Sunday, Feb 25, 2024

260224 MAANANTAI

For time w/ partner
5 rounds
5 bar over burpee
4 deadlift – 4 hang power clean – 4 front squat 60/40
rest while partner completes a round (both do 5 rounds)
Rest 2min then
5 rounds
5 bar over burpee
3 deadlift – 3 hang power clean – 3 front squat 70/50
rest while partner completes a round (both do 5 rounds)
Rest 2min then
5 bar over burpee
2 deadlift – 2 hang power clean – 2 front squat 90/60
rest while partner completes a round (both do 5 rounds)

270224 TIISTAI

4 rounds
3min AMRAP of
3 wall walk
12 kb swing 24/16
18 walking lunge
2min ski
1min rest

280224 KESKIVIIKKO

4 rounds
15 db snatch 22.5/15
50 double under

280224 KESKIVIIKKO

For time
21 – 15 – 9 power snatch 45/30
15 – 12 – 9 ring dip

290224 TORSTAI

3 sets of weighted push-ups

290224 TORSTAI

15min AMRAP w/ partner
8 knees to elbows
12 pistol squat
rest while partner completes a round

010324 PERJANTAI

(behind the neck power jerk 3 x 5
behind the neck split jerk 3 x 5 )

every 2min for 4 rounds
3 power jerk @60-80%
3 seated box jump
every 2min for 4 rounds
3 split jerk @60-80%
3 box jump

020324 LAUANTAI

OPEN 24.1 (julkaistaan to klo 22)

Categories
Yleinen

WOD for Sunday, Feb 18, 2024

190224 MAANANTAI

On the minute for 30min
1. 3 squat clean 100/70
2. 15/12 cal row

200224 TIISTAI

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 reps for time of:
Deadlift 102,5/70 (scaled 62,5/45)
Bar facing burpee

210224 KESKIVIIKKO

For time with partner
10 rope climb
40 box over jump 60/50
80 sit-up
320 double under
80 sit-up
40 box over jump 60/50
10 rope climb

split reps

220224 TORSTAI

Pushpress
4 x 3 (go for a heavy set)

220424 TORSTAI

For time:
50 – 40 – 30 – 20 – 10
Air squat
5 – 10 – 15 – 20 – 25
Push jerk 60/42,5

230224 PERJANTAI

Power snatch
5 – 5 – 3 – 3 – 1 – 1 – 1

(3 rounds
2 tempo front squat @70-80% (slow down, 2s pause, fast up)
10-15 toes to rings
10+10 side plank dips
rest about 2min between rounds)

240224 LAUANTAI

5min AMRAP
3-6-9-12-15… +3
chest to bar pull-up
thruster 42,5/30

240224 LAUANTAI

5min AMRAP
2-4-6-8-10… +2
handstand push-up
db one arm hang c&j 22.5/15

Categories
Yleinen

WOD for Sunday, Feb 11, 2024

120224 MAANANTAI

4 rounds for repetitions
1min ring muscle-ups
1min double db hang c&j 22.5's/15's
1min shuttle run (1 rep = 2 x 7m)
1min rest

130224 TIISTAI

Deadlift
20 reps @50% 1rm + 20-35g
(add 2,5-5kg to last week)
then 3 x 10 (same weight)
OR 4 x 10 reps

130224 TIISTAI

10min AMRAP w/ partner
15 pulls on a rower
8 box step overs w/ db 22.5/15
rest while partner completes a round
(result calories accumulated)

140224 KESKIVIIKKO

“Valentine’s day special”

In 20 minutes w/ partner:
“Karen” + “Randy” + “Cindy”
150 Wallball 20/14
then,
75 power snatches 35/25
remaining time as many rounds of “Cindy” as possible
5 pull-ups
10 push-ups
15 squats

split repetitions with a partner.

150224 TORSTAI

Weighted pull-up 3 x 8

150224 TORSTAI

For reps:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.

160224 PERJANTAI

Snatch
2 x 3 @70-80%
3 x 2 @80-90%
4 x 1 @90%+

(3 rounds
3 tempo front squat @60-70% (slow down, 2s pause, fast up)
14-20 alternating leg v-up
10+10 db/kb side bend
rest about 2min between rounds)

Categories
Yleinen

WOD for Sunday, Feb 04, 2024

050224 MAANANTAI

CF Open 19.4 (modified)

For total time:
3 rounds of:
10 power snatch 42.5/30
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 burpees

060224 TIISTAI

Deadlift
20 reps @50% 1rm + 17,5-30g
(add 2,5-5kg to last week)
then 3 x 10 (same weight)
OR 4 x 10 reps

060224 TIISTAI

4 rounds with partner
10 front rack reverse lunges 50/35
15 weighted sit-up 20/14
rest while partner completes a round

070224 KESKIVIIKKO

8min AMRAP
19 cal row
19 wallball 20/14

070224 KESKIVIIKKO

8min AMRAP
14 chest to bar pull-up
14 box over jump 60/50

080224 TORSTAI

(4 x 3-6 pike push-up)

10 rounds for time:
10 push-ups
5 single-arm KB push jerks, right 24/16
5 single-arm KB push jerks, left 24/26
10 KB sumo deadlift high pulls 24/16

090224 PERJANTAI

OTM 10
3 power clean @75%
rest 2min then
every 30s for 10 rounds: 1 power clean @85%

3 rounds
5 tempo front squat @50% (slow down, 2s pause, fast up)
15 russian twist
10+10 side plank dips
rest about 2min between rounds

100224 LAUANTAI

5 rounds for time with a partner:
50/40 calorie row
10 wall walks
– One person works at a time.
– Split the work as needed.

Categories
Yleinen

WOD for Sunday, Jan 28, 2024

290124 MAANANTAI

For time with partner
3 Rounds (you go, I go)
12 power clean @50/35
9 front squat
6 push jerk
2min Rest
3 Rounds (you go, I go)
8 power clean @70/45
6 front squat
4 push jerk
2min Rest
3 Rounds (you go, I go)
6 power clean @85/55
4 front squat
2 push jerk

300124 TIISTAI

For quality:

3 Rounds
12 hip thrust
30+30m one arm farmers walk
10-15 v-ups

3 rounds
8+8 one legged kb deadlift
12 front rack walking lunges (2dbs)
10-15 toes to rings

310124 KESKIVIIKKO

3 rounds for repetitions
2min AMRAP of rope climbs
1min AMRAP of double unders
1min REST
2min AMRAP of wall walks
1min AMRAP of double unders
1min REST

010224 TORSTAI

Every 5min for 3 rounds
A.
10 rower over burpee
500m row
B.
3 rounds
5 devils press 22.5's/15's
10 db one arm hang c&j 22.5/15

020224 PERJANTAI

10!
hi-hang muscle snatch
behind the neck press
overhead squat
*perform rounds unbroken, rest as needed between rounds

Every 90s for 5 Rounds
6 hang power snatch
6 overhead squat
*40-60% of 1rm snatch, start @40%, you can add weight as you go

030224 LAUANTAI

For total time
4 rounds
12 db power snatch 22.5/15 + 10 toes to bar
3min rest
4 rounds
12 db hang squat snatch 22.5/15 + 15 back extension
3min rest
4 rounds
12 db one arm overhead squat / thruster 22.5/15 + 15 sit-up

Categories
Yleinen

WOD for Sunday, Jan 21, 2024

220124 MAANANTAI

Power snatch
3 x 3 @70-85%

220124 MAANANTAI

20 rounds (you go, I go)
1 power snatch 80/55
3 box jump 75/60
5 wallball 20/14

both do 20 rounds

230124 TIISTAI

Deadlift
20 reps @50% 1rm + 15-25g
(add 2,5-5kg to last week)
then 3 x 10 (same weight)
OR 4 x 10 reps

230124 TIISTAI

3 rounds
6-10 barbell rollouts
15 barbell side bends
30+30s side plank hold
rest as needed

240124 KESKIVIIKKO

3 rounds
1min ski
1min pull-up
1min ski
1min db one arm hang squat clean 22.5/15
2min rest

250124 TORSTAI

(OTM 8
1. 6+6 db one arm shoulder press
2. 8-12 ringrow)

4 rounds
90s AMRAP
6 ring dip
9 v-up
12 back extension
90s REST

260124 PERJANTAI

(3 sets:
4 tall clean + 4 seated box jump
rest 2min between sets

3 sets:
2 squat clean with 2s pause on catch @60-70%
rest 2min between sets)

Find daily max in 10min:
1 squat clean + 1 front squat

270124 LAUANTAI

"CF Open 20.1"
For time
10 rounds
8 ground to overhead 42,5/30
10 bar over burpee