Open Gym
12.15-15.00
Tee Wod kuluneelta viikolta
THE GAMES WORKOUTS – INDIVIDUALS
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Lauantai 070712
For Time:
50 wall ball (20/10lb)
40 Kb-Swing (24/16kg)
30 Box Jump (60/50cm)
20 Burbee
[youtube http://www.youtube.com/watch?v=Th-DIj1c7vs&w=420&h=315]
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Perjantai 060712
Technique/Strength
Clean/Jerk
“The Hangover GRACE”
40 X Hang Power Clean & Jerk (50/35kg)
“When animals surrender they go lying on their back. From then on I decided I would never go lying on my back. It’s a sign of weakness and surrendering. I’m never lying on my back.” *Mikko Salo
[youtube http://www.youtube.com/watch?v=41MIY-gc2Ys&w=560&h=315]
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Torstai 050712
CrossFit Every Second Counts
[youtube http://www.youtube.com/watch?v=qamjWtJi0i8&w=420&h=315]
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Keskiviikko 040712
Technique/Strength
Dead Lift
12 min AMRAP
Run 200m
10x Lift (20/10kg) plate ground to overhead
5x Dead Lift (105/70kg)
Heinäkuun On-Ramp Ryhmässä 1 on vielä yksi paikka jäljellä!
[youtube http://www.youtube.com/watch?v=6JgGPWoYXqk&w=560&h=315]
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Tiistai 030712
3 Rounds:
1 min Back Extension
1 min Sit Up
1 min Double Under
Heinäkuun On-Ramp Ryhmässä 1 on vielä yksi paikka jäljellä!
*Nökö
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Maanantai 020712
Technique/Strength
Front Squat
ROW 800m
2rounds
Shoulder to overhead 15reps
(70/40kg)
15 C2B pull/ups
Heinäkuun On-Ramp Ryhmässä 1 on vielä yksi paikka jäljellä!
The New Three Dimensional Definition of Fitness
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Sunnuntai 010712
Open Gym
12.15-15.00
Tee Wod kuluneelta viikolta
*Emilia
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Lauantai 300612
“Aamu sessarit”
Run 800m
3 Rounds
20 Push Up
10 Toes 2 Bar
15 Dead Lift (80/50kg)
Run 800m
“Other gyms use machines…CROSSFIT builds them”
[youtube http://www.youtube.com/watch?v=__p6ysSEXGs&w=560&h=315]
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Perjantai 290612
Technique/Strength
Snatch
“CrossFit Regionals Event #5″
Snatch ladder with double unders
“That which does not kill us makes us stronger.”
― Friedrich Nietzsche
[youtube http://www.youtube.com/watch?v=1Oa0iBXmTZY&w=560&h=315]
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