CrossFit Turku

140425 MAANANTAI

accumulate 1min hanging l-sit hold

5 rounds
1min shuttle run (1 rep = 10m)
1min knees to elbows
1min double under
1min rest

150425 TIISTAI

Sumo deadlift
4 x 8 @60-70% 1rm DL

3 rounds for quality:
20 DB walking lunge
10 DB Squats
15 + 15 s Copenhagen plank
Rest 1:1

150425 TIISTAI

ENGINE-WOD

5 rounds
2min walking lunges w/ db 22.5/15
2min ski
2min wallball 20/14
2min ski

160425 KESKIVIIKKO

(every 90s for 5 rounds
6-8 strict chest to bar pull-ups
– do regular strict pull-ups or assisted
c2b pull-ups if needed)

4 rounds
2min AMRAP
20 sit-up
AMRAP burpee pull-up
2min REST

170425 TORSTAI

(3 sets:
3 tall jerk
3 drop jump
90s rest)

Clean & jerk
2 x 1+3 @60-70%
3 x 1+2 @75-80%
3 x 1+1 @85-90%

170425 TORSTAI

front squat
2 – 2 – 2+ @85% of 1rm

170425 TORSTAI

STRENGTH-WOD

Test Max reps strict pull-ups

Barbell Triceps Extensions
3 x 10 reps at AHAFA.
Rest 1:00

Single arm dumbbell triceps extensions
3 x 10 at AHAFA (each arm)
Rest 1:00 after doing a set on each arm

Bulgarian Split squats 10min TEMPO 30X1
3 x 5 + 5 reps Same weight as last week 6
Rest 2:00

180425 PERJANTAI

PITKÄPERJANTAI SPECIAL

"Chad"
for time
1000 box step ups
(with a weight vest)

190425 LAUANTAI

For time w/ partner
2 rounds
80/70/60 cal row
60 deadlift 90/60
— 3min rest —
4 rounds
40/35/30 cal row
30 hang power clean 60/40

split reps

200425 SUNNUNTAI

BENCHMARK-WOD

"Ellen"
3 rounds for time
20 burpee
21 db snatch 22.5/15
12 db thruster 22.5's/15's

070425 MAANANTAI

3 rounds
3 min AMRAP
10 one arm db hang c&j 22.5/15
8 toes to bar
2 min REST
3 min AMRAP
10 hang power clean 50/35
8 bar over burpee
2 min REST

080425 TIISTAI

Sumo deadlift
4 x 10 @55-65% 1rm DL

080425 TIISTAI

4 rounds for reps
1min box step ups w/ kb 24/16
1min one arm farmers walk w/ kb 32/24
1min rest

080425 TIISTAI

ENGINE-WOD

4 rounds
3min AMRAP: sled push (you go, I go)
3min AMRAP: row
3min AMRAP: 8 box step overs w/ db's 22.5's/15's (you go, I go)
3min AMRAP: bike

090425 KESKIVIIKKO

every 90s for 5 rounds
5-7 strict chest to bar pull-ups
– do regular strict pull-ups or assisted
c2b pull-ups if needed

090425 KESKIVIIKKO

20 rounds for time:
3 pull-ups
6 push-ups
9 air squats

100425 TORSTAI

3 sets:
3 tall snatch
3 seated box jump
90s rest

100420 TORSTAI

Snatch
3 x 3 @70-75%
3 x 2 @80-85%

100425 TORSTAI

front squat
3 – 3 – 3+ @75% of 1rm

100425 TORSTAI

STRENGTH-WOD

Build to a 1RM course of 3-4 sets.
Then 3 x 1 reps at 80% of 1RM.
Every 3:00 or faster.

Biceps curl
5 x 12 AHAFA (viime vko 10)
Rest 1:00

Bulgarian Split squats 10min TEMPO 20X1
4 x 6 + 6 reps Same weight as last week 8
Rest 2:00

110425 PERJANTAI

OTM 12
1. 10-15s hanging l-sit hold
2. (double) crossovers jumps
3. rest

12 min AMRAP
10 v-up
20 db one arm shoulder to overhead 22.5/15
40 double under

120425 LAUANTAI

For time in teams of 3
120 cal ski
60 devils press 22.5's/15's
15 rope climb
60 devils press 22.5's/15's
120 cal ski

130425 SUNNUNTAI

"Andi"
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

310325 MAANANTAI

8 rounds
2min AMRAP
15 push jerk 50/35
max cal row (ski)
2min REST

20-15-10 barbell row (AHAFA)
after each set perform
10 barbell overhead triceps extensions

010425 TIISTAI

Sumo deadlift
4 x 12 @50-60% 1rm DL

010425 TIISTAI

4 rounds
12 back rack reverse lunges 60/40
unbroken set of strict knees to elbows (target 5-10)
rest while partner completes a round

010425 TIISTAI

ENGINE-WOD

5 rounds
2min burpee broad jumps
2min ski
2min farmers walk 24's/16's
2min bike

020425 KESKIVIIKKO

OTM 6
3-5 strict chest to bar pull-ups
– do regular strict pull-ups or assisted
c2b pull-ups if needed

On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters 70/50

030425 TORSTAI

3 sets:
3 tall clean
3 seated box jump
90s rest

every 2min for 6 sets
1 clean + 1 hang clean
start @50%, build up in weight

030425 TORSTAI

front squat
5 – 5 – 5+ @65% of 1rm

030425 TORSTAI

STRENGTH-WOD

Weighted Pull Ups
Build to a 3RM course of 3-4 sets.
Then 3 x 1 reps at 100% of 3RM.
Every 3:00 or faster.

Biceps curl
5 x 10 AHAFA
Rest 1:00

Bulgarian Split squats 10min
4 x 8 + 8 reps AHAFA
Rest 2:00

040425 PERJANTAI

20min AMRAP
9 push-up
12 sit-up
15 db hang snatch

3 rounds
15-25s side plank powell raise (both sides)
20 arch rock

050425 LAUANTAI

For time w/ partner
Buy in 100/90/80 cal ski
16 rounds (you go, I go)
12 double kb deadlift 32's/24's
3 wallwalk
Buy out 100/90/80 cal ski

240325 MAANANTAI

3 rounds
20-45s handstand hold
10 turkish sit-up

For time w/ partner
12 rounds (alternating rounds, 6 for each)
12/9 cal row/ski
9 hang power clean 42,5/30
6 handstand push-up / 9 db pushpress 22.5's/15's
rest while partner completes a round

250325 TIISTAI

4 rounds
1min walking lunges w/ db's in front rack 22.5's/15's
1min rest
1min russian swing 32/24
1min rest
1min farmers walk w/ kb's 32's/24's
1min rest

250325 TIISTAI

5min AMRAP
15 v-up
20 back extension

250325 TIISTAI

ENGINE-WOD

5 rounds
90s walking lunges
90s ski
90s wallball 20/14
90s ski
90s box step-ups w/ med. ball 20/14
90s ski

260325 KESKIVIIKKO

Push press
7 x 1
– find 1rm of the day

260325 KESKIVIIKKO

For time
50 one arm devils press 22.5/15
in the beginning of each minute perform 25 double under

270325 TORSTAI

2 x 5 @30% of 1RM Power snatch
A. No heels snatch pull
B. Muscle snatch
C. Paused power snatch (3s at catch)

every 20s for 12 rounds
1 pause snatch @50-60% (2s pause at catch)
every 30s for 10 rounds
1 pause snatch @60-70% (2s pause at catch)
every 60s for 8 rounds
1 pause snatch @70-80% (2s pause at catch)

280325 PERJANTAI

Every 90s for 6 rounds
2-5 bar muscle-ups / bar muscle-up progressions

Every 3min for 4 rounds
18 wallball
12 toes to bar

270325 TORSTAI

STRENGTH-WOD

Weighted Pull Ups
Build to a 5RM course of 3-4 sets.
Then 3 x 3 reps at 100% of 6RM.
Every 3:00 or faster.

Ring rows
Max reps in 2 minutes 2 min rest
Max reps in 1 minute 1 min rest
Max reps in 30 seconds

Bulgarian Split squats 10min
3 x 12 + 12 reps AHAFA
Rest 2:00

290325 LAUANTAI

For time
Buy in: 1,5/1,2k row
75 db one arm hang c&j 22.5/15
50 box over jump 60/50
25 db one arm hang cluster
Buy out: 750m/600m row

300325 SUNNUNTAI

BENCHMARK-WOD

"Omar"
For Time
10 Thrusters 42,5/30
15 Bar-Facing Burpees
20 Thrusters 42,5/30
25 Bar-Facing Burpees
30 Thrusters 42,5/30
35 Bar-Facing Burpees

170325 MAANANTAI

ring support hold 3 x 10-15s
ring dip hold 3 x 10-15s

5 rounds
1min ring dips
1min db one arm hang c&j 22.5/15
1min shuttle runs (2 x 7m = 1rep)
1min rest

180325 TIISTAI

Hip thrust
Build to a heavy 8 reps over the course of 4 sets
Perform 1 set of one legged deadlifts (10 reps w/ both legs)
after each set

180325 TIISTAI

2 rounds w/ partner
80 russian swings 32/24 (in sets of 10)
80 wallball 20/14 (in sets of 10)

180325 TIISTAI

ENGINE WOD

4 Rounds (you go, I go)
4 min AMRAP: Run

4 min AMRAP: Burpee Broad Jump
4 min AMRAP: Sled Push

190325 KESKIVIIKKO

Push press
6 x 2
– go for a heavy set of 2

190325 KESKIVIIKKO

OTM 5
3-5 strict pullup + 6-10 push-up
5min REST
5min AMRAP
10 pullup
12 weighted sit-up 20/14

200325 TORSTAI

2 x 5 @30% of 1RM C&J
A. No heels clean pull
B. Muscle clean + press
C. Paused power clean + paused split jerk (2s at catch)

in 12min find your daily 1RM
1 squat clean + 2 front squat + 1 split jerk

every 2,5min for 5 sets
1 clean & jerk @80-85% of daily max
3 high box jumps

200325 TORSTAI

STRENGTH WOD

Weighted Pull Ups
Build to a 6RM course of 3-4 sets.
Then 3 x 2 reps at 100% of 6RM.
Every 3:00 or faster.

Standing close grip upright row
3 x 12 AHAFA
Rest 1:00

Bulgarian Split squats 10min
3 x 8+8 reps AHAFA
Rest 2:00

210325 PERJANTAI

3 rounds
2,5min AMRAP
12/9 cal ski
9 sumo deadlift high pull 40/30
2,5min REST
2,5min AMRAP
12 hang power clean 40/30
9 knees to elbows
2,5min REST

220325 LAUANTAI

For time w/ partner
40 burpee
100 box step overs w/ db 22.5/15
40 burpee
120 db hang snatch 22.5/15
40 burpee
100 reverse lunges w/ db 22.5/15
40 burpee

230325 SUNNUNTAI

BENCHMARK WOD

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

100325 MAANANTAI

4 rounds
3min AMRAP
20/15 cal row / ski
15 db snatch 30/22.5
AMRAP wall walks
3min REST

3 sets:
10 barbell biceps curls
10 barbell overhead triceps extensions

110325 TIISTAI

Hip thrust
Build to a heavy 10 reps over the course of 4 sets
Perform 1 set of one legged deadlifts (8 reps w/ both legs)
after each set

110325 TIISTAI

4 rounds
1min front rack reverse lunges 50/35
30s rest
1min v-ups
30s rest

120325 KESKIVIIKKO

Push press
5 x 3
– go for a heavy set of 3

120325 KESKIVIIKKO

For time:
15 shoulder to overhead 70/50
100 double under
10 shoulder to overhead 70/50
100 double under
5 shoulder to overhead 70/50

130325 TORSTAI

2 x 3 @30% of 1RM Power snatch
A. No heels snatch pull
B. Muscle snatch
C. Paused power snatch (3s at catch)

in 10min find your daily 1RM
1 Power snatch + 1 Squat snatch

every 3min for 5 sets
2 squat snatch @80-85% of daily max
3 high box jumps

130325 TORSTAI

STRENGTH

Weighted Pull Ups 16min
Build to a 8RM course of 3 sets.
Then 3 x 3 @100% of 8RM.
Every 3:00 or faster.

Gorilla row 10min
3 x 10+10 AHAFA
Rest 2:00

Bulgarian Split squats 10min
3 x 10+10 reps AHAFA
Rest 2:00

140325 PERJANTAI

CF OPEN 25.3

150325 LAUANTAI

For time in teams of 3
3 rounds
120 double kb deadlift 24's/16's
90 box over jumps 60/50
60 toes to bar

split reps

030325 MAANANTAI

Every 2min for 4 rounds
3 Power snatch (tng)

For time w/ partner
10 rounds (10r for both)
3 power snatch 60/42,5
4 bar over burpee
5 chest to bar pull-up
rest while partner completes a round

040325 TIISTAI

Hip thrust
Build to a heavy 12 reps over the course of 4 sets
Perform 1 set of one legged deadlifts (6 reps w/ both legs)
after each set

040325 TIISTAI

For time
21 – 15 – 9 Deadlift 90/60
9 – 6 – 3 Front squat 90/60

050325 KESKIVIIKKO

Push press
4 x 5
– go for a heavy set of 5

050325 KESKIVIIKKO

4 rounds
2,5min AMRAP
8 push-up
10 db one arm shoulder to overhead 22.5/15
12 sit-up
2,5min REST

060325 TORSTAI

2 x 3 @30% of 1RM Power clean
A. No heels clean pull
B. Muscle clean
C. Paused power clean (3s at catch)

in 10min find your daily 1RM
Power clean

every 3min for 5 sets
3 Power clean @75-80% of daily max
3 High box jumps

060325 TORSTAI

STRENGTH

Pull-up
Find your 10RM (weighted)

Barbell row
3 x 10reps AHAFA
Rest 2:00

Bulgarian Split squats
3 x 10+10 reps AHAFA
Rest 2:00

070325 PERJANTAI

CF OPEN 25.2

080325 LAUANTAI

8min AMRAP
3 rope climb
15/12 cal ski

4min REST

8min AMRAP
12 toes to rings
21 wallball 20/14

280225 PERJANTAI

CF OPEN 25.1

15min AMRAP
3 lateral burpees over the dumbbell
3 db hang clean-to-overheads
30-foot walking lunge (2 x 4.57m)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

RX 22.5/15
Scaled 15/10

240225 MAANANTAI

25min AMRAP
Alternating rounds w/ partner:
4 db thruster 22'5's/15's
6 toes to bar
24 double under

250225 TIISTAI

Back Squat
5-3-2-2-1
at 60-70-80-90-100%
Rest 3:00-5:00

250225 TIISTAI

1.5 Back Squats for time:
20-15-10 reps at 50-60-70% of your 1RM back squat
(alternating with partner)

250225 TIISTAI

3 Sets of Hamstring curls in rings:
6-10 hamstring curls in rings
Rest 1:00

260225 KESKIVIIKKO

Dumbbell Bench Press
Build to a 6RM over the course of 4 sets.

Then 3 x 3 reps at 100% of 6RM.
Do one set every three minutes or faster.

260225 KESKIVIIKKO

Strict Press
Build to a 3RM over the course of 4 sets.
Every 3:00 or faster

260225 KESKIVIIKKO

Ring Push Ups (6min)
30 sec on/30 sec off x 6 sets.

270225 TORSTAI

tall snatch
4 x 3

snatch balance + overhead squat
3 x 3+3 @50-65%
3 x 2+2 @65-75%
3 x 1+1 @75-85%

3 sets
10 snatch grip barbell row
10 barbell sit-up

280225 PERJANTAI

CF OPEN 25.1

270225 TORSTAI

STRENGHT

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

270225 TORSTAI

STRENGHT

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

270225 TORSTAI

STRENGHT

Romanian Deadlift
Max unbroken reps at 55-45-35% of your 1RM deadlift.
Do one set every five minutes or faster.

010325 LAUANTAI

5 rounds
1min row
1min box over jump 60/50
1min wallwalk
1min rest

3 rounds
10-20 hanging knee raises
15 back extension
1min rest

170225 MAANANTAI

4 sets of strict handstand push-ups
2min rest between sets

4 rounds
2min AMRAP
8 handstand push-up / db pushpress
12 one arm db thruster 22.5/15
2min REST

180225 TIISTAI

Back Squat
5-5-2-3-1
70-80-85-90-100% 1RM
Rest for 3-5 minutes between sets.

180225 TIISTAI

Tempo Back squat
5 x 5 @60% of your 1RM BS in tempo 50X1.
Rest 1:00

180225 TIISTAI

Jumping Lunges
100 reps with bodyweight in as few sets as possible.
One minute rest between sets/breaks.

180225 TIISTAI

ENGINE WOD

4 rounds
2min ski
2min wallball 20/14
2min ski
2min box step ups w/ db 22.5/15
2min rest

190225 KESKIVIIKKO

Dumbbell Bench Press (10min)
Max sets in 10min of 6 unbroken reps @100% of your 15RM
Alternating with partner.

190225 KESKIVIIKKO

Z press (with barbell) 12 min
Build to 8 RM in 3 sets.
Do one set every 3 min or faster.

190225 KESKIVIIKKO

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

200225 TORSTAI

Pull + squat clean (pause on knee)
3 x 1+2 @40-50%

in 12min find daily max in the following complex:
1 Pull
1 Hang squat clean
1 Squat clean

3 sets
8 snatch grip barbell row
12 russian twist

200225 TORSTAI

STRENGHT

Superset Pendlay + Bent row (12 min)
5 supersets of:
8 pendlay rows @60% of your 10RM in tempo 30X0
8 bent over dumbbell rows @60% of your 10RM
Rest 1:00

Romanian Deadlift (20 min)
Max unbroken reps @50-40-30% of your 1RM deadlift.
Do one set every five minutes or faster.

Death March (6min)
3 x 20-30 unbroken alternating steps. Rest 1:00

210225 PERJANTAI

Every 8min for 2 rounds
A. 1k row
B. 2 rounds of
15 target burpee
90 double under

220225 LAUANTAI

For time:
50 hang power snatches 42,5/30
50 push presses
50 sumo deadlift high pulls
50 front squats

4 rounds
10-20 v-up
15 back extension
1min rest

230225 SUNNUNTAI

BENCHMARK WOD

"Kelly with erg"
5 rounds
400m ski/row
30 box jump 60/50
30 wallball 20/14