CrossFit Turku

W.O.D

3 Rounds

Row 400m
20 Wall-balls
10 Ring Push-ups

W.O.D

“Roy”

5 Rounds

15x Deadlift 102,5/70kg
20x Box jumps(60cm)
25x Pull-ups

Deadlift
Find your one rep. max for the day

W.O.D

Run 400m
10 HSPU
20 Pull-Ups
30 K2E
40 Ring-Dips
50 DU’s
run 400m

Clean & Jerk
3-3-3-3

5 Rounds

10 Squat Cleans 60/40kg
20 Box jumps 60/50cm

Practise all the lifts on the W.O.D

10 minute AMRAP

5x Snatch grip deadlift (1/2 bw)
5x Hang power snatch
5x Overhead squats
5x Behind neck push jerk, snatch grip

Weighted pull-ups
3-3-3-3

GI Jane
100 Burbee pull-ups!

15-12-9

OHS (60 kg/30)
Kb swing (2 pood /1.5 pood)
200 m run

“Wittman”

7 rounds for time

15 Kb swing (1.5 pood/1 pood)
15 Power clean (42,5kg/35)
15 box jump (24″/20)

CF-Games 2008- event two

5 Rounds

5 Deadlift (125 kg/85)
10 burbee

AMRAP 7 min.

Men

100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Women

65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.