“A creative man is motivated by the desire to achieve, not by the desire to beat others.”
-Ayn Rand
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Tiistai 240412
“Stay On Track”
10-9-8-7-6-5-4-3-2-1
2-4-6-8-10-12-14-16-18-20
Burpees / Sit-ups
Check your WOD-Book page 51
“Chinese teacup”
“Luck is a dividend of sweat. The more you sweat, the luckier you get.”
-Ray Arthur Kroc
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Maanantai 230412
“Daniel”
For time:
50 Pull-ups
400 meter run
21 Thrusters (42,5/30kg)
800 meter run
21 Thrusters (42,5kg/30kg)
400 meter run
50 Pull-ups
“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”
-Courtesy of CrossFit Inc.
“In the beginning”
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”
-Buddha
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Sunnuntai 220412
W.O.D
” Halisten lenkki+ ” (jos sataa, tehdään jotain muuta mukavaa)
You have 2 min time to run. After every 2 min you have runned, Do:
20 Push-ups
20 Squats
Hanskat käteen ja joku kello mukaan mistä näkis vähän aikaa!
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Lauantai 210412
W.O.D
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
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Perjantai 200412
Deadlift
3-3-2-2
W.O.D
Tabata “shiiiit” 🙂
4 Rounds (1 round= 8 30s intervalls with 20s work & 10s rest). Alternating stations between each intervall
Burbees
Kb-swings
K2E
Wall-balls
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Torstai 190412
Practise Power clean & DU’s
W.O.D
5 Rounds
10 Hang power-clean (62,5/40kg)
50 DU-s
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Keskiviikko 180412
Team W.O.D
3 Rounds! Each round lasts 5 min and your allowed only to row 400m at time and then change parter. Each round is a AMRAP.
Team with most reps is winner.
400m Row
Ring-dips
-Rest 1,5min-
400m Row
Box-jumps (60/50cm)
-Rest 1,5min
400m Row
Hang power Snatch (35/20kg)
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Tiistai 170412
Back squat
3-3-3
W.O.D
7 Min AMRAP
3 Muscle.ups
6 Back-squat (102,5kg)
9 T2B
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Maanantai160412
W.O.D
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
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