Front Squat
4-4-3-3-2-2-1-1
For Distance:
Tabata Car Push
“From the errors of others, a wise man corrects his own.”
-Publilius Syrus
*Juuso Wall Ball shot*
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Lauantai 050512
Warm-up
5 Rounds:
7 Wall ball shots(20/14 lbs)
7 Push-ups
7 Body rows
CrossFit Oly Total
(3 attempts to establish a 1 rep max snatch and 1 rep max clean & jerk)
Wod-Book page 50
*Dynamics of Snatch, Clean and Jerk*
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Perjantai 040512
22 min AMRAP
“Whitten”
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
“Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.”
-Courtesy of CrossFit Ltd
The Technical Competitor: Zach Forrest -CrossFit Games
“If you need someone else’s score to motivate you, you’re never going to be the winner. I don’t think anyone who is a true champion is going to be motivated by looking at someone else’s score first. You either have that or you don’t.”
-Zach Forrest
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Torstai 030512
Weakness Lift
3-3-3-3-3
(Do a set of your weakest lift)
6 min AMRAP
3 min KB snatch left arm 24/16kg
1 min rest
3 min KB snatch right arm
(leftys go right first)
“There’s time enough, but none to spare.”
-Charles W. Chesnutt
*Mayday sprints: Mikko, Kim, Riku, Niko and Jura*
ON-RAMP starts today @ 21:00.
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Keskiviikko 020512
Shoulder Press
3-3-3-2-1-1
For Time:
1500m Row
20 Muscle-Ups
60 Swing 32/24kg
This is an AMRAP for 12 min and should be scaled so, that you won’t finish the first round.
“Whether you think you can, or think you can’t, you’re right.”
-Henry Ford
*Box in the nightfall*
ON-RAMP starts today @ 9:30
and tomorrow @ 21:00.
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Tiistai 010512
BOX CLOSED
REST (Hajanaisia ajatuksia levosta -Antti Akonniemi)
Extreme Run
Join our team @ Extreme Run (Reebok CrossFit Turku)
“Defeat is not the worst of failures. Not to have tried is the true failure.”
–George Edward Woodberry
*Pencil @Juha Heino*
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Maanantai 300412
Running Drills
“Mayday”
Death by Sprint
Hand care guide
*Web visionaire Tuomas*
“What you do today can improve all your tomorrows.”
-Ralph Marston
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Sunnuntai 290412
For QUALITY:
3 Rounds
10 Pistol squats right leg
10 Pistol squats left leg
10 Box jumps on a high box
LSD Run
5k
*Summer is near*
“We don’t know who we are until we see what we can do”
-Martha Grimes
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Lauantai 280412
MAX rep
Pull-ups
Push-ups
Rest as needed in between efforts
Row for meters:
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
4 min on, 4 min off
3 min on, 3 min off
2 min on, 2 min off
1 min on, 2 min off
(Morning class is a couple effort)
*Congratulations to our Coach Jaakko Vuorinen, 3rd in Masku marathon.*
“Believe you can and you’re halfway there.”
-Theodore Roosevelt
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Perjantai 270412
Deadlift
4-3-2-2-2-2
7 Rounds for time:
10 Deadlift (85/55kg)
10 Ring dips
*Happy runners from left to right: Tommi, Niko, Svante, Juhana, Jaakko, Visa, Juha, Nökö and Veera*
“Always do your best. What you plant now, you will harvest later.”
-Og Mandino
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