CrossFit Turku

050824 MAANANTAI

4 rounds for repetitions
1min wallball 20/14
1min toes to bar
1min box jump 60/50
1min row (cal)
1min rest

060824 TIISTAI

Clean pull
4 x 2 @90-100% 1rm clean

060824 TIISTAI

"Grace"
For time
30 clean & jerk 60/42,5

070824 KESKIVIIKKO

18min AMRAP w/ partner
10/8 cal ski
4 front squat 70/50
1 rope climb

alternating rounds w/ partner

080824 TORSTAI

Push press
4 – 3 – 3 – 2 – 2
– start @70% and add weight as needed

080824 TORSTAI

4 rounds
in 90s:
2-3 wall walk
AMRAP one arm devils press 30/22.5
90s REST

090824 PERJANTAI

Snatch pull + hang power snatch
2 x 1 + 3 @50-60%
2 x 1 + 2 @60-70%
3 x 1 + 1 @75-85%

30 barbell sit-ups & 60 arch rock

100824 LAUANTAI

For time
1 mile run
then 3 rounds
100 double under
50 reverse lunges
25 sit-ups

050824 MAANANTAI

4 rounds for repetitions
1min wallball 20/14
1min toes to bar
1min box jump 60/50
1min row
1min rest

060824 TIISTAI

Clean pull
4 x 2 @90-100% 1rm clean

060824 TIISTAI

"Grace"
For time
30 clean & jerk 60/42,5

070824 KESKIVIIKKO

18min AMRAP w/ partner
10/8 cal ski
4 front squat 70/50
1 rope climb

alternating rounds w/ partner

080824 TORSTAI

Push press
4 – 3 – 3 – 2 – 2
– start @70% and add weight as needed

080824 TORSTAI

4 rounds
in 90s:
2-3 wall walk
AMRAP one arm devils press 30/22.5
90s REST

090824 PERJANTAI

Snatch pull + hang power snatch
2 x 1 + 3 @50-60%
2 x 1 + 2 @60-70%
3 x 1 + 1 @75-85%

30 barbell sit-ups & 60 arch rock

100824 LAUANTAI

For time
1 mile run
then 3 rounds
100 double under
50 reverse lunges
25 sit-ups

290724 MAANANTAI

"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat

300724 TIISTAI

Clean pull
4 x 3 @80-90% 1rm clean

300724 TIISTAI

3 rounds
21 deadlift
15 hang power clean
9 front squat
@60/42,5

310724 KESKIVIIKKO

For time w/ partner
2k row
200 db snatch 22.5/15
100 sit-up
1k row

split reps

010824 TORSTAI

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

010824 TORSTAI

3 rounds
2min AMRAP
3 ring muscle-up / 6 ring dip
9 kb russian swing 32/24
2min REST

020824 PERJANTAI

Clean & jerk waves
1. 1 clean + 3 split jerk
2. 1 clean + 2 split jerk
3. 1 clean + 1 split jerk
– 3 waves, 1 set every 2min
– start @70%-75%-80%

30 barbell rollouts & 60 back extensions

220724 MAANANTAI

For time
2 rounds alternating w/ partner
A. 500/450m ski
B.1 round of:
20 box over jump 60/50
15 handstand push-up
10 box over jump 60/50
5 wall walk

230724 TIISTAI

Clean pull
4 x 5 @70-80% 1rm clean

230724 TIISTAI

For time w/ partner
12 rounds
1 squat clean 100/70
3 bar over burpee
5 toes to bar
rest while partner completes a round
both do 12 rounds

240724 KESKIVIIKKO

6 rounds
1min wallball 20/14
1min reverse lunges w/ db overhead 22.5/15
1min crossover jump
1min rest

Score for each movement is the lowest number
of reps (or calories on the rower) performed in
any of the 6 rounds, for example 15+15+30= 60

250724 TORSTAI

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

250724 TORSTAI

4 rounds
90s AMRAP
10 db one arm shoulder to overhead 30/22,5
8 pull-up
90s REST

260724 PERJANTAI

On the minute for 30min (alternate between a, b & c)
1. 1 snatch
2. 2 snatch
3. 3 snatch
barbell @70-75% 1rm

100 One arm kb side bends

270724 LAUANTAI

in teams of 4 (or 5)
8min AMRAP
echo bike calories
at 8:00
run 4 laps around the building
rest 2min after run then perform
half of the calories from 1st amrap

result is time + calories

150724 MAANANTAI

25min AMRAP w/ partner
A. 2 rounds of
16 db snatch 22.5/15
8 db over burpee
B. easy rowing

alternate between a & b

160724 TIISTAI

(4 rounds for quality
8+8 one legged deadlift
10 hip thrust
12 russian twist
14 back extension)

For time
20 turkish get-up 24/16

170724 KESKIVIIKKO

5 rounds
in 1min:
1-3 bar muscle-up
6 box over jump
AMRAP wallball 20/14
2min rest

180724 TORSTAI

2 rounds
2min rope climb
1min rest
2min toes to rings
1min rest
2min double under
1min rest
2min v-ups
1min rest

190724 PERJANTAI

btn push jerk 3 x 5
push jerk w/ 2s pause on dip 2 x 3
push jerk w/ 2s pause on catch 3 x 3

Power clean + Push jerk
2 x 1+3 @60%
2 x 1+2 @70%
2 x 1+1 @80%
1 set every 2min

200724 LAUANTAI

Every 4min for 3 rounds (outdoor workout)
A. 100m one arm farmers walk 32/24
B. 30 push-up & 60 jumping split squat
C. run around the building

080724 MAANANTAI

(accumulate:
1min chin over bar hold
1min l-sit hold
2min bar hang)

14min AMRAP w/ partner
30 double under
8 chest to bar pullup
rest while partner completes a round

090724 TIISTAI

Sumo deadlift
5 x 6 @60-80% 1rm DL

090724 TIISTAI

5min AMRAP
3 deadlift
3 power clean
3 front squat
@90/60

100724 KESKIVIIKKO

5 rounds
1min ski
1min db snatch 22.5/15
1min row
1min v-ups
1min rest

110724 TORSTAI

Shoulder press
10 – 8 – 6 – 4 – 2

110724 TORSTAI

For time
50 handstand push-up

120724 PERJANTAI

Snatch balance
2 x 3 @60-70%
2 x 2 @70-80%

Hang snatch
4 x 2 @75-85%

120724 PERJANTAI

Overhead squat
4 x 2 @80-90%

130724 LAUANTAI

"Operation Red Wings"

For time with a partner:
Run 1,200 m (3 laps around the building)
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps 60/50
then…
47 goblet squats 32/24

– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.

010724 MAANANTAI

(OTM 10
1. 5 muscle snatch @30-50%
2. 3-5 strict c2b pull-up)

"Randy"
75 snatch 35/25

020724 TIISTAI

Sumo deadlift
4 x 8 @55-70% 1rm DL

020724 TIISTAI

3 rounds
1min wallball
1min box step overs w/ 2 db's 22.5's/15's
1min rest

030724 KESKIVIIKKO

25min AMRAP w/ partner
40 ski cal
20 box jump 60/50
40 ski cal
20 toes to bar

split reps

040724 TORSTAI

Shoulder press
4 x 6
– go for a heavy set of 6

040724 TORSTAI

6 min AMRAP
2-4-6-8-10… +2
pushpress 50/35
push-up

050724 PERJANTAI

5 sets for load
3 clean
2 front squat
1 jerk
– start at a moderate load and build

050724 PERJANTAI

Overhead squat
3 x 3 @70-80%

060724 LAUANTAI

Outdoor workout for time
3 rounds
Run 2 laps around the building
40 kb swing 24/16
40 sit-up

240624 MAANANTAI

(OTM 6
3-6 handstand push-up)

4 rounds
in 90s:
5 thruster 70/50
AMRAP ring dip
90s rest

250624 TIISTAI

Sumo deadlift
3 x 10 @50-60% 1rm DL

250624 TIISTAI

4 rounds
10 back rack reverse lunges 60/40
unbroken set of knees to elbows (target 8-16)
1min rest between rounds

260624 KESKIVIIKKO

For time
1,2k/1k row
90 double under
60 db hang c&j 22.5/15
30 box step over w/ db 22.5/15
60 db hang c&j 22.5/15
90 double under
1,2k/1k row

270624 TORSTAI

Shoulder press
3 x 8
– go for a heavy set of 8

270624 TORSTAI

For time with partner
30 db bench press 22.5's/15's
20 strict pullup
30 db bench press 22.5's/15's
40 pullup

split reps as you wish

280624 PERJANTAI

OTM 20
1 snatch
– start light, add weight if technique
allows

280624 PERJANTAI

Overhead squat
3 x 5 @60-70%

290624 LAUANTAI

Outdoor workout In teams of 3 for time
4 rounds (each do 4 x a+b+c)
A. Run around the building
B. AMRAP of one arm devils press 22.5/15
C. Rest

170624 MAANANTAI

EMOM 20
1. 15/12 cal row
2. 8 hang power snatch 50/35
3. 1 round of "cindy"
4. rest

1 round of cindy:
5 pull-up
10 push-up
15 air squat

180624 TIISTAI

4 rounds
in 2min:
15 toes to bar + AMRAP handstand walk / wall walks
2min rest

3 x 20-30s handstand hold
3 x 10-16 shoulder taps

190624 KESKIVIIKKO

Tempo Front Squat (32×1)
4 x 3 reps @50% of your 1RM front squat.

190624 KESKIVIIKKO

10min AMRAP
12 pistol squat
4 turkish get-up 24/16

200624 TORSTAI

Bench press
10 – 8 – 8 – 6 – 6
– Keep weights easy, around 50-70% 1rm

210624 PERJANTAI

"Juhannustanssit vol 3" (outside)

30min AMRAP
run around the building
20 db one arm hang power clean 22.5/15
run around the building
20 db one arm thruster 22.5/15
run around the building
20 db one arm shoulder to overhead 22.5/15

100624 MAANANTAI

"The Chief"
5 rounds
max reps in 3min of:
3 power clean 60/42,5
6 push-up
9 air squat
rest 1min between rounds

110624 TIISTAI

For time
6 rounds w/ partner
A. 100 double under + 20 db snatch 22.5/15
B. Max calorie row
B. 100 double under + 20 db snatch 22.5/15
A. Max calorie row

120624 KESKIVIIKKO

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

120624 KESKIVIIKKO

4 rounds w/ partner
10 Barbell sit-ups
15+15 One-arm KB sidebends at 32/24 kg
rest while partner completes a round

130624 TORSTAI

Bench press
1 – 1 – 1 – 1 – 1 – 1 – 1
– Find a heavy 1-rep bench press for the day.

130624 TORSTAI

For time:
21 – 15 – 9
double kb deadlift 32's/24's
pull-up

140624 PERJANTAI

3 sets of
2 power snatch + 2 hang power snatch + 2 ohs
Find daily max in following complex
1 power snatch + 1 hang power snatch + 1 ohs

3 rounds for quality
6 snatch grip deadlift @95% 1rm snatch
12+12 one arm db row
12-20 toes to rings

150624 LAUANTAI

20 min AMRAP of:
432m run
3 Rounds:
9 kb swing 32/24
18 walking lunges

030624 MAANANTAI

2 rounds
4min AMRAP of
10 deadlift 100/70
20/15 cal row
2min REST
4min AMRAP of
10 toes to bar
60 double under
2min REST

040624 TIISTAI

For time
10 wall walk
20 burpee pull-up
40 kb swing 24/16
80 walking lunge
5 wall walk
10 burpee pull-up
20 kb swing 24/16
40 walking lunge

050624 KESKIVIIKKO

Back squat
7 x 6 @80-90% of 6RM.

050624 KESKIVIIKKO

5 rounds w/ partner
10 russian twist 20/14
15 wallball 20/14
rest while partner completes a round

060624 TORSTAI

Bench press
3 – 3 – 3 – 3 – 3+
– Find a heavy set of 5 bench presses for the day.
– Use the same load for sets 4 and 5, but go for
more than 3 reps in that final set without pushing
to failure.

060624 TORSTAI

5min AMRAP
12 one arm db pushpress 22.5/15
6 ring dip

070624 PERJANTAI

OTM 5: 6 power clean @50% 1rm
1min rest
OTM 5: 4 power clean @65%
1min rest
OTM 5: 2 power clean @80%

3 rounds for quality
8 snatch grip deadlift @85% 1rm snatch
10+10 one arm db row
10 barbell rollout

080624 LAUANTAI

For time w/ partner
120 db one arm thruster 22.5/15
60 box over jump 60/50
3 rounds of running around the building (outside)
60 box over jump 60/50
120 db one arm thruster 22.5/15

split thrusters and burpees, both run