CrossFit TurkuMa
For time
21 – 15 – 9
deadlift 100/70
push-up
3 min rest
For time
12 – 9 – 6
deadlift 125/85
strict handstand push-up / box hspu
Ti FOR TIME ERG+DU 💦⏳
Ke ”ANDI” 4 x 100 😅💪🏼💥🔝
To PULL-UP & AMRAP5 💪🏼🔁
Pe power clean + squat clean 60-85% ❕
La AMRAP20 burpee box jump + box step up + ERG ⛷🚣🏻♀️🚴🏻♀️
Su ”BARBARA ANN” ❗️⏳🔋
Aleksi & Tuomo back in 2013
Deload week 🙏🏼
Ma: 7 x 1 min + 1min + 1min 🚣🏻♀️
& muscle up technique🤸🏽♀️
Ti: AMRAP10 • push up, V-ups & pistols 💥
Ke: 5R FOR REPS ❕
To: AMRAP4 • REST• OPEN 12.1💪🏼🤩
Pe: Hi hang snatch + hang snatch + snatch balance 🏋🏻♀️ ~ 40-50%
La: OTM12 & every 3min for 3 rounds ❕💪🏼
Su: 60min VENYTTELY 🧘🏻♀️
In the making of “isosali” back in 2013.
Ma
Every 3min x 5 : 6 deadlift + 4-10 shspu💥
Ti 2min ON 1min OFF 🚣🏻♀️🤾🏼♂️🤸🏽♂️
Ke AMRAP16 sit-ups & lunge💥🔝👊🏻
To Chipper : c2b & DB work💪🏼
Pe AMRAP10 DL+SC+FS 👌🏼🔁
La 25min ⏳💦
Su “JOSHUA H. REEVES” 🔥
“Alasali”
Ma
E3min x 3 10 back squat
E3min x 3 12 DB bench press🔥
Ti OPEN 20.2 modified 🤪
Ke AMRAP7 box jump+cleans ~75-80%💥
To crossfit.com 201222 💪🏼
Pe 3-3-2-2-1 muscle & power snatch ❕
La 10-9-8-7… burpee pull up
20-18-16… sit ups 💦
Su “MCGHEE”
TB: Juuso, Tuomo & Aleksi with the legendary coach Burgener at Pori in 2013.
Ma 6x 1min row / 1min rest 🚣♂️
6x 30s burpee / 30s rest
Ti Voimailua deadlift & strict ring dip 💪🏼
Ke AMRAP14💦
To “FRAN” 🔥💥🤢
Pe REST / Open gym 5-23
La 3x 2 rounds: power clean + front squat + push jerk 🏋🏻♀️
Su ”LOREDO WITH ERG”❕
Ma
Every 2min for 5 Rounds
8 hang power snatch 50/35
8 overhead squat
Ti 2 x OTM 8 🤩
Ke 3 x 1k/850m ROW + 100DU 💨
To 12 Steps of Christmas🎄❤️
Pe REST / open gym 5-23 🤍
La REST / open gym 5-23 🤍
Su AMRAP 30 💦
Muistathan Stigun ohjaamat online joogat ja venyttelyt 🤍Nyt viimeistään kannattaa ottaa ne omiin kehonhuolto rutiineihin mukaan! MM. tehostaa palautumista, parantaa liikkuvuutta ja kehonhallintaa🤩
HUOMHUOMHUOM🤩
◽️
🎄25.12. & 26.12. ei ohjattuja tunteja, OPENGYM toimii normaalisti (5-23)❕
🎄27.12. WOD tunnit kello 11 & 12 🤍
Saara
MA:
1min AMRAP Back squat @60% 1rmax
3min REST
1min AMRAP Back squat @60% 1rmax
3 Rounds (every 3min)
10 bent over row
15 hollow rock
15 arch rock
TI: AMRAP10 inspired by open 17.5😉
KE: 100 DB hang clean & jerk ⏰
TO: AMRAP18 💦
PE: Power cleans 🏋🏻♀️
LA: 2min work, 1min rest 🔁🤸🏽♀️
SU: 2min work, 1min rest 🔁🤸🏽♀️
Ville S.
MA: 1k/850m ERG+30hang power clean❕
TI: Tempo front squat 💪🏼
KE: 5r 90s WORK/REST💥
TO: AMRAP9 DB WORK + HSPU 🤩
PE: Squat snatch 50-85% 🏋🏻♀️
LA & SU AMRAP15 💦🔁
❗️
MA deadlift + bench press💪🏼
TI open 17.1. (Modified)💥
KE 21-15-9 HSPU & OHS🏋🏻♀️
TO OTM16 💦😅
PE 7x 1+1+1+1+1 ✖️
LA thruster & chest to bar 🤩
SU 🇫🇮 103 ❕
DELOAD WEEK ❕⬇️
Ma Every 4min Row & toes to bar 💦
Ti Turkish get up & Pistol squat 🤸🏻💪🏻💪🏻
Ke Amrap2❗REST 2❕ Rope climb & ring dip 💪🏻
To AMRAP20 ⏳
Pe Overhead squat & power snatch & squat snatch🏋🏻♂️
La “HAVANA” & treenin jälkeen riisipuuroa 😍
