“Eva”
5 Rounds
800 m Run
30 Kb swing
30 Pull-ups
———
[youtube http://www.youtube.com/watch?v=seqmps8gaTQ&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Categories
Categories
Lauantai 110212
“DT”
12 Deadlift (70kg/50)
9 Hang power clean (70kg/50)
6 Push press (70kg/50)
(You may apply CF SM-2012 games wod “REE TEE” rules on this one)
———
In honor of USAF SSgt Timothy P. Davis,
28, who was killed on February, 20
2009 supporting operations in OEF
when his vehicle was struck by an IED.
Timothy is survived by his wife Megan
and one-year old son T.J.
Remember to Post Times, Rounds, Loads and Comments
Categories
Perjantai 100212
Back Squat (5-5-5)
21-15-9
Hang power Snatch (42,5kg/30)
Pull-ups
———
Remember to Post Times, Rounds, Loads and Comments
Categories
Torstai 090212
Push Press (5-5-5)
———
4 rounds
10 Burbees
15 push press 40kg/30
———
Remember to Post Times, Rounds, Loads and Comments
Categories
Keskiviikko 080212
Ring progression
Practice:
Skin the cat
Ice cream maker
muscle-ups
Lowers from inverted hang
Ring handstands
etc.
———
Row 500 m Max eff.
———
[youtube http://www.youtube.com/watch?v=xe0Z-g8RumM&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments
Categories
Tiistai 070212
Deadlift (5-5-5)
———
Amrap 10 min
12 Deadlift (50kg/35)
9 front squat (50kg/35)
6 thrusters (50kg/35)
Finisher:
1 Round of Tabata. (Movement will be announced at the box.)
———
[youtube http://www.youtube.com/watch?v=T6yWDrbbfH0&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments
Categories
Maanantai 060212
Snatch (5-5-5)
———
“Hip”
5 Rounds
7 SDLHP (45kg/30)
7 Kb swing (2 pood/1.5 pood)
7 T2B
———
[youtube http://www.youtube.com/watch?v=90VyvOhPmA0&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Categories
Sunnuntai 050212
———
“Nutts”
10 handstand push-ups
15 Deadlift (112,5 kg)
25 box jump (75 cm)
50 pull-ups
100 wallball (20lb)
200 double-unders
Run 400m with a 20 kg plate
———
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Remember to Post Times, Rounds, Loads and Comments
Categories
Perjantai 030212
———
-Reebok CrossFit Turku weightlifting day-
Snatch
Clean & Jerk
Practice technique or find your Total on both lifts.
You can also brake the lifts into pieces and practice:
-Front squat
-OHS
-Snatch pulling
-Split snatch
-Clean pulling
-Split Jerk
-Push Jerk
-Power Jerk
-Behind neck jerk
-Snatch balance
-Dropping under the bar
etc.
On techcique go low on reps and many on rounds. (2-2-2-2-2-2-2-2-2-2-2-2)
Use light weight and concentrate on each lift.
———
[youtube http://www.youtube.com/watch?v=Lqbu14xnQgs&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments
Categories
Torstai 020212
Deadlift/mix grips and stand positions (tecnique)
———
30 Handstand push-ups
40 Pull-ups
50 Kb swing (24kg/16)
60 Sit-ups
70 Burbees
———
[youtube http://www.youtube.com/watch?v=9u1khTaPMFU&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments