CrossFit Turku

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.

Practise Oly lifts

-Grace-
For time
30x Clean & jerk (62,5/40)

Deadlift
5-5-3-3-2-2

Run Halisten lenkki / Row 5k

Practise snatch
3 Heights. Above the knee, mid thigh, hip.

W.O.D
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
One minute @ each station. Rest one minute between rounds!

“Voimaleukoja”

W.O.D
3 Rounds
21-15-9

run 400m
KB Swings (24/16kg)
Ring Push-ups

W.O.D
AMRAP 15 min

5 Push-press (60/40kg)
10 OHS (60/40)
15 K2E

Back squat
2-2-2-2-2 / technique

W.O.D
5 Rounds

10 C2B pull-ups
20 Wall-balls

Open Gym

Open Gym

Open Gym