CrossFit Turku
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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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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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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Shoulder mobility
15 min AMRAP
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
“Game time”
“Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.”
-Henry Ward Beecher
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“A creative man is motivated by the desire to achieve, not by the desire to beat others.”
-Ayn Rand
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“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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“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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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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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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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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