CrossFit Turku

060223 MAANANTAI

"CF Open 16.5"
21-18-15-12-9-6-3 reps for time of:
Thrusters 42,5/30
Bar over burpees

070223 TIISTAI

Deadlift
4 x 8 @60-70%

070223 TIISTAI

For time
2 rounds
15 deadlift 100/70
20 toes to bar
2 rounds
25 deadlift 80/55
30 sit-up

080223 KESKIVIIKKO

3 rounds
3min AMRAP
15/12 cal row
12 db hang c&j 22.5/15
1min REST
3min AMRAP
12 db snatch 22.5/15
8 weighted box step overs 22.5/15
1min REST

090223 TORSTAI

Find 2RM of
weighted pull-up or
every 2min for 4 rounds
unbroken set of strict pull-ups
(target 4-10 reps)

090223 TORSTAI

Every 3min for 5 rounds
10 – 8 – 6 – 4 – 2 bench press 80/55
after each set perform unbroken
set of push-ups

100223 PERJANTAI

Every 2min for 4 rounds
3 hang power clean @70-80%

Every 2min for 4 rounds
Clean pull + power clean + hang squat clean @75-85%

3 rounds
15 barbell side bends
6-10 barbell rollouts
rest as needed

110223 LAUANTAI

WOD-liiga
laji 2

120223 SUNNUNTAI

CF Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans 60/40 (scaled 42,5/25)
25 toes-to-bars
50 double-unders
13 squat cleans 82,5/52,5 (52,5/35)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans 102,5/65 (60/42,5)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans 125/80 (70/52,5)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans 142,5/92,5 (82,5/62,5)

Stop at 20 minutes.

300123 MAANANTAI

"Tabata This!"

Tabata row (cal)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20s of work followed by 10s of rest
for 8 intervals. For this workout, your Tabata score is the
least number of reps performed in any of the 8 intervals.

310123 TIISTAI

For repetitions:
1min squat clean 70/50
1min ring dips / ringrow
2min REST
1min squat clean 90/60
1min ring muscle-up / (jumping) ring dip
2min REST
1min squat clean 70/50
1min ring dips / ringrow
2min REST
1min squat clean 90/60
1min ring muscle-up / (jumping) ring dip
2min REST

010223 KESKIVIIKKO

Daily max in turkish get-up

010223 KESKIVIIKKO

15min AMRAP
3+3 turkish get-up
50 double under / 75 single under
15 kb swing
50 double under / 75 single under

020223 TORSTAI

For time: (part 1)
60/50 cal ski
40 shoulder to overhead 40/25
20 box over jump 60/50

020223 TORSTAI

for time: (part 2)
60/50 cal ski
40 hang power clean 40/25
20 box over jump 60/50

030223 PERJANTAI

hang muscle snatch + snatch balance
4 x 1+3

tall snatch
4 x 2

every 2min for 5 rounds
3-position squat snatch (hi-hang-hang-floor)

3 x 10-20 v-ups / 1min rest between sets

040223 LAUANTAI

Team workout (team of 3)
30min AMRAP
15 rope climb
60 one arm devils press
15 wall walk
60 db one arm hang c&j

one works at a time, split reps

050223 SUNNUNTAI

"CF OPEN 19.4"

For total time:
3 rounds of:
10 snatches 42,5/30
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes

230123 MAANANTAI

"DT"
5 rounds
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead

(3 rounds
30s+30s side plank hold
30s plank hold
60s rest)

240123 TIISTAI

Front squat
Go for heavy 2 reps (5 sets)

240123 TIISTAI

8min AMRAP
6 push-up
8 sit-up
10 back extension

250123 KESKIVIIKKO

3 x 5-10s ring support hold
3 x 5-10s ring dip hold
3 x 3-6 strict ring dip / 8 ringrow

Every 3min for 5 rounds
3-6 ring muscle-up / 5-10 ringdip
9 hang power snatch 50/35
12 box jump 60/50

260123 TORSTAI

Weighted pull-up 4 x 3 or
OTM 6
4-7 strict/assisted pullup

260123 TORSTAI

8 rounds
1min row (cal)
30s rest
1min wallball
30s rest

270123 PERJANTAI

4 x 1+3 Power clean + jerk in split

3 x 1+1+1+1 Power clean + pushpress + push jerk + split jerk
(2s pause in dip in all the lifts from shoulder to overhead)

in 10min find daily max in complex:
Power clean + push press + push jerk + split jerk

280123 LAUANTAI

For total reps:
1 minute of db hang squat cleans 22.5's/15's
1 minute of burpees
1 minute of toes-to-bars
2 minutes of db hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of db hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

290123 SUNNUNTAI

"CF Open 20.4"

For time:
30 box jumps 24/20
15 clean and jerks 42,5/30 (scaled 30/15)
30 box jumps 24/20
15 clean and jerks 60/40 (42,5/25)
30 box jumps 24/20
10 clean and jerks 82,5/52,5 (52,5/35)
30 single-leg squats /med.ball step-ups 20/14
10 clean and jerks 102,5/65 (60/42,5)
30 single-leg squats /med.ball step-ups 20/14
5 clean and jerks 125/80 (70/52,5)
30 single-leg squats /med.ball step-ups 20/14
5 clean and jerks 142,5/92,5 (82,5/60)

Time cap: 20 minutes

160123 MAANANTAI

Weighted pull-up 4 x 5 or
OTM 6
3-6 strict/assisted pullup

160123 MAANANTAI

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

170123 TIISTAI

Front squat
Go for heavy 3 reps (5 sets)

170123 TIISTAI

Partner workout
3 rounds
A. 15 weighted box step overs 2×22.5/2×15
B. 400/300m row

switch when both are ready

180123 KESKIVIIKKO

(Sprints & jumps)

4 rounds
1min shuttle run (10m = 1rep)
1min db one arm hang c&j 22.5/15
1min db one arm devils press 22.5/15
1min rest

190123 TORSTAI

Partner workout
20min AMRAP
4 dumbbell thrusters 22.5's/15's
6 toes-to-bars
24 double-unders

you go, I go
full rounds

(5 tabata intervals of hollow & arch rock)

200123 PERJANTAI

Power snatch 5 x 3

200123 PERJANTAI

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

210123 LAUANTAI

5 rounds
30s ski (cal)
30s rest
30s wall walk
30s rest

210123 LAUANTAI

3 rounds
20 sumo deadlift high-pull 42,5/30
15 handstand push-up

220123 SUNNUNTAI

"CF Open 21.3

For total time:
15 front squats 42,5/30 (scaled 30/20)

30 toes-to-bars / hanging knee raises

15 thrusters

Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups / pullups

15 thrusters

Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups / c2b
15 thrusters

Workout 21.4 begins immediately upon completing

or reaching the time cap for 21.3.

Time cap: 15 min.

220123 SUNNUNTAI

CF OPEN 21.4

Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.
Time cap: 7 min.

090123 MAANANTAI

Build to daily max in the following complex
3 deadlift + 2 hang power clean + 1 push jerk

090123 MAANANTAI

every 2min for 5 rounds
A. row 250/200m
B. 1 round of
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead

100123 TIISTAI

Front squat
Go for heavy 5 reps (4 sets)

100123 TIISTAI

For time:
10-1 DB snatch 30/22.5
20-2 DB front rack reverse lunges 30/22.5

110123 KESKIVIIKKO

Broad jump 5 x 1

110123 KESKIVIIKKO

On the minute for 20min
1. sit-up
2. box jump 60/50
3. toes to rings
4. wall walk

120123 TORSTAI

2 rounds
3min AMRAP
2 rope climb
10 pistol squat
3min AMRAP
target burpee
3min REST

130123 PERJANTAI

every 90s for 3 rounds
3 power clean + push jerk @65-70%
90s rest after 3 rounds then
every 90s for 3 rounds
2 power clean + push jerk @75-80%
90s rest after 3 rounds then
every 90s for 3 rounds
1 power clean + push jerk @85-90%

140123 LAUANTAI

WOD-liiga laji 1
"Tankotanssin SM"

020123 MAANANTAI

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

030123 TIISTAI

10 – 8 – 6 – 4 – 2
shoulder press 45/30
strict pullup

030123 TIISTAI

15 – 12 – 9 – 6 – 3
pushpress 60/42,5
push-up

040123 KESKIVIIKKO

8min AMRAP
60 double under
20 db front rack reverse lunge 22.5/15

050123 TORSTAI

For time:
30 toes to bar
40 kb swing 24/16
50 sit-up
60 kb sumo deadlift high-pull 24/16
50 sit-up
40 kb swing 24/16
30 toes to bar

060123 PERJANTAI

5 sets of the following complex:
1 power snatch
1 hang squat snatch
2 overhead squats

060123 PERJANTAI

Partner workout (you go, I go. in sets of 5)
40 – 30 – 20 – 10
power snatch @45/30
hang squat snatch
overhead squat

070123 LAUANTAI

(Accumulate 2min bar hang & 1min l-sit hold)

2 Rounds
3 rounds
A. 15/12 cal ski
B. AMRAP db one arm devils press 22.5/15
after both have done 3 rounds of each movement,
rest for 3min and repeat

271222 TIISTAI

Every 4min for 3 rounds
10 bench press 85/50
10 deadlift 120/85

271222 TIISTAI

Every 2min for 3 rounds
15 push-up
15 v-up

281222 KESKIVIIKKO

Partner workout
20min AMRAP
A. 2 rounds of
8 toes to bar
12 wallball 20/14
B. row for calories

alternate between A. and B.

291222 TORSTAI

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

301222 PERJANTAI

(3 rounds
3 hi-hang power clean @30-40% + 3 drop jump
1-2 mn rest)

Every 3min for 6 rounds
2 Power clean
2 Front squat
2 Push jerk

@60-80% 1rm c&j

311222 LAUANTAI

"Fran"
21 – 15 – 9
Thruster 42,5/30
Pull-up

191222 MAANANTAI

in 10min find daily max in complex:
Deadlift + Power clean + Hang squat clean

191222 MAANANTAI

3 Rounds
2min AMRAP
8 deadlift
4 power clean
2 hang squat clean
2min REST
weights: 1st round: 50/35, 2nd: 65/45
3rd: 80/55

201222 TIISTAI

10!
Back squat @60% 1RM
after each round perform 1 (legless) rope climb

211222 KESKIVIIKKO

For time
buy in: 1k/850m ski
90 double under
10 strict pull-up
60 double under
20 chest to bar pull-up
30 double under
30 pull-up
buy out: 500m/450m ski

221222 TORSTAI

5 rounds
1min row calories
1min back extension
1min sit-up
1min burpee box jump
1min rest

231222 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

241222 LAUANTAI

"12 Steps of Christmas"
1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Pull-up / jumping pullup
8 Sit-up
9 DB snatch 22.5/15
10 Kb Swing 32/24
11 Toes to bar
12 DB one arm devils press 22.5/15

1st round: 1 power clean, 2nd round:

2 hang squat clean and 1 power clean,
3rd round: 3 jerks, 2 hsc, 1pc…

121222 MAANANTAI

Handstand & Handstand walk skills

On the minute for 16min (4R)
1. 15-30s (free) handstand hold
2. 10 hollow rock + 10 arch rock
3. 3-10m handstand walk / 2-4 wall walk
4. 10-15 toes to rings

131222 TIISTAI

5 rounds
1min db burpee deadlift
1min rest
1min weighted box step overs (2xdb)
1min rest

141222 KESKIVIIKKO

For time
2k/1,6k row
50 hang power snatch 40/25
25 thuster 40/25

151222 TORSTAI

Ring muscle-up technique

3 Rounds
90s AMRAP of ring muscle-ups / progressions
90s REST

151222 TORSTAI

6min AMRAP
3-6-9-12… +3
push-up
sit-up

161222 PERJANTAI

(5 x 2 High box jumps)

Every 3min for 6 rounds
3 Power clean
3 Front squat
3 Push jerk

@50-70% 1rm c&j

171222 LAUANTAI

Partner workout "I need Pipari to recover"
30min AMRAP
60 db one arm hang c&j 22.5/15
40 cal row
20 box over jump
60 db snatch 22.5/15
40 cal row
20 box over jump

split reps

051222 MAANANTAI

4 rounds
12 deadlift 60/42,5
9 hang power clean
6 shoulder to overhead
1min rest between rounds
3min rest after last round then
4 rounds
9 deadlift 80/55
6 hang power clean
3 shoulder to overhead
1min rest between rounds

061222 TIISTAI

"SUOMI 105"

Partner workout
105 down&up
105 squat
105 situp
105 pull-up / jumping pullup
105 situp
105 squat
105 down&up

split repetitions as desired

071222 KESKIVIIKKO

5 Rounds of 30s work, 30s rest
1. ski
2. wallball
3. ski
4. double under

081222 TORSTAI

3 x 5 Front squat from the ground

081222 TORSTAI

For time:
30 toes to bar
12 front squat 90/60
20 toes to bar
9 front squat 90/60
10 toes to bar
6 front squat 90/60

091222 PERJANTAI

Every 2min for 3 rounds
5 Hi-Hang Squat Snatch @50-60%

Every 2min for 3 rounds
3 Hang Squat Snatch @65-75%

Every 2min for 3 rounds
2 Squat Snatch @80-90%

101222 LAUANTAI

Team workout (team of 3)
28min AMRAP
1-3 bar muscle-up
6 box jump 60/50
6 devils press 22,5's/15's

one at a time
perform full rounds

111222 SUNNUNTAI

HERO WOD

"Havana"
25min AMRAP
150 double under
50 push-up
15 power clean 85/57,5