Categories
Yleinen

WOD for Monday, Jan 24, 2022

240122 MAANANTAI

3 Rounds
2min box step overs with db's 22.5's/15's
2min ski (cal)
2min handstand push-ups / box hspu
2min rest

250122 TIISTAI

3 Rounds
90s AMRAP
15 overhead squat 40/25
15 bar facing burpee
90s REST
90s AMRAP
20 db hang snatch 22.5/15
15 db over burpee
90s REST

260122 KESKIVIIKKO

Deadlift 5 x 3 @70-90% 1rm

260122 KESKIVIIKKO

5 Rounds
4-6 strict toes to bar / knee raises
12 back extension
12 sit-up
rest while partner performs full round

270122 TORSTAI

"Jackie"
1k row
50 thruster 20/15
30 pull-up

270122 TORSTAI

for reps:
unbroken set of pull-ups / jumping c2b
2min rest
unbroken set of pull-ups / jumping c2b

290122 LAUANTAI

Partner workout
For time:
60 one arm devils press 22.5/15
100 double under
80 db overhead reverse lunge 22.5/15
200 double under
80 db overhead reverse lunge 22.5/15
100 double under
60 one arm devils press 22.5/15

split reps as you wish

280122 PERJANTAI

Power snatch 5 x 3 (go for a heavy set or 3RM)

280122 PERJANTAI

"Ingrid"
10 rounds
3 snatch 60/42,5
3 bar over burpee

300122 SUNNUNTAI

HERO WOD

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

Categories
Yleinen

WOD for Monday, Jan 17, 2022

170122 MAANANTAI

Open 13.1

For time:
40 burpees
30 snatches 35/20 (30-40%)
30 burpees
30 snatches 60/35 (50-60%)
20 burpees
30 snatches 75/45 (65-75%)
10 burpees
As many snatches as possible 95/55 (85-95%)

cap 17min

180122 TIISTAI

For time:
100 db one arm hang cluster 22.5/15
perform 30 double unders in the beginning of each minute
(workout starts with double unders)

scaling double unders: do 1 set of double unders or
40 single unders

cap 15min

190122 KESKIVIIKKO

Pause front squat 4 x 3 (from the floor, go for a heavy set)
1 set every 3min, start with about 60% of 1rm front squat

190122 KESKIVIIKKO

For time:
12 – 9 – 6 front squat 90/60
21 – 15 – 9 toes to bar / heels over hips

cap 7min

200122 TORSTAI

For time:
55 cal row
55 wallball 20/14
55 deadlift 80/55
55 chest to bar / jumping chest to bar

cap 18min

220122 LAUANTAI

Partner workout
16min AMRAP
5 devils press 22.5's/15's
7 db thruster 22.5's/15's
9 box jump 60/50

You go, I go
Full rounds

210122 PERJANTAI

3 x 3 Power clean & Push jerk @65-80% 1rm

210122 PERJANTAI

"Heavy Grace"
for time:
30 Clean & Jerks
Pick a load that is heavier than the last time you performed
Grace (60/42,5)

Categories
Yleinen

WOD for Sunday, Jan 16, 2022

160122 SUNNUNTAI

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

Categories
Yleinen

WOD for Monday, Jan 10, 2022

Treeni 1 (open gym & kotitreeni)

Open gym

Every 8min for 3 Rounds
1. Round
60/50 cal erg
50 sumo deadlift high-pull 37,5/25
2. Round
60/50 cal erg
50 hang power clean 37,5/25
3. Round
60/50 cal erg
50 shoulder to overhead 37,5/25

Kotitreeni

20min AMRAP
20 russian twist
10 push-up
20 arch rock
20 reverse lunge

Treeni 2 (open gym & kotitreeni)

Open gym

4 Rounds (2min work / 2min rest):
12 toes to bar
14 thruster 42,5/30
AMRAP row

Kotitreeni

4 Rounds

2min AMRAP:
16 V-ups
14 Jumping squat

2min Rest

Treeni 3 (open gym & kotitreeni)

*Open gym
*

A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold

B) For time 21-15-9
Overhead squat 50/35
Handstand push up
Erg (cal)

*Kotitreeni
*

A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold

B) For time 21-15-9
Sit-up
Pike push-up
Burpee

100122 Maanantai

A) AMRAP 8
2-4-6-8… KB deadlift 32/24
2-4-6-8… squat jump

Rest 3min

B) AMRAP 8
2-4-6-8… push-up
2-4-6-8… KB swing 32/24

Same kettlebell in both movements: deadlift & KB swing

110122 Tiistai

For time
400m run
40 plate ground to overhead 15/10
30 plate reverse lunge 15/10
400m run
30 plate ground to overhead
20 plate reverse lunge
400m run
20 plate ground to overhead
10 plate reverse lunge

120122 Keskiviikko

20min AMRAP
20 sit-up
20 medball squat clean 20/14
100m medball front rack carry

130122 Torstai

6 rounds for reps
1min squat
1min one arm DB hang clean & jerk 22,5/15
1min rest

140122 Perjantai

By in 800m run

21-15-9 for time:
DB snatch 22,5/15
DB oh lunge 22,5/15
Burpee

Cash out 800m run

150122 Lauantai

Partner workout
For time
200 one arm DB thruster 22,5/15
200 one arm DB bent over row
200 mountain climber
200 back extension

Share repetitions anyhow with your partner

Categories
Yleinen

WOD for Saturday, Jan 08, 2022

080122 Lauantai

For time
100 one arm DB thruster 22,5/15
100 one arm DB hang snatch

Every minute on the minute perform 10 jumping jacks

Categories
Yleinen

WOD for Friday, Jan 07, 2022

070122 Perjantai

For time 10-1
Dowel squat snatch
Push-up

For time 1-10
Dowel overhead squat
KB sumo deadlift high-pull 24/16

Categories
Yleinen

WOD for Thursday, Jan 06, 2022

060122 Torstai

Mäkijuoksutreeni
30min AMRAP
Hill run with partner
work : rest = 2:1

*Loppiaisen yhteistreeni Portti X CrossFit Turku järjestetään Pähkinämäellä, Kuralan sillan edustalla.
Tulethan jo valmiiksi treenipaikalle omalla- tai kimppakyydillä. Kimppakyytiä voi sopia esim. Facebook-ryhmässä. Autolla paikalle pääsee Hämeen valtatietä pitkin, kuvassa ajo-ohjeet.

Tarjolla treenin päätteeksi pullaa ja kuumaa juomaa!*

Categories
Yleinen

WOD for Wednesday, Jan 05, 2022

050122 Keskiviikko

On the minute for 20 minutes
1. KB squat 24/16
2. Mountain climber
3. KB swing 24/16
4. Rest

Categories
Yleinen

WOD for Tuesday, Jan 04, 2022

040122 Tiistai

Partner workout
AMRAP 20
10 lunges
8 plate ground to overhead 15/10
6 down up

You go / I go full rounds

Categories
Yleinen

WOD for Monday, Jan 03, 2022

Treeni 1 (open gym & kotitreeni)

Open gym

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 Toes to bar
12 wallball 20/14
10 Push ups

Kotitreeni

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 V-ups
12 Lunges
10 Push ups

Treeni 2 (open gym & kotitreeni)

Open gym

10min AMRAP
15/12 cal row
10 rower over burpee

2min REST

10min AMRAP
60 double under
20 sit-up

Kotitreeni

AMRAP20
20 Burpee
20 Sit-ups
20 Jumping jack
20 Pistol squat

Treeni 3 (open gym & kotitreeni)

Open gym

for time
15 – 12 – 9
front squat 60/42,5
box jump 60/50

3min rest

For time
9 – 6 – 3
front squat 90/60
box jump 75/60

Kotitreeni

For time
50 Air squat
50 Mountain climber
5 Wall walk
40 Air squat
40 Mountain climber
4 Wall walk
30 Air squat
30 Mountain climber
3 Wall walk
20 Air squat
20 Mountain climber
2 Wall walk
10 Air squat
10 Mountain climber
1 Wall Walk

030122 Maanantai

5 rounds for time
12+12 one arm DB deadlift 22,5/15
9+9 one arm DB hang power clean
6+6 one arm DB shoulder to overhead
300m run