Rest Day (3+1)
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WOD From the main site
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Power Clean
5-5-5
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3 Rounds 15 Reps
Hang Power Clean (65%)
ring dip
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[youtube http://www.youtube.com/watch?v=DHTAAutmlJY&w=420&h=315]
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Keskiviikko 161111
Push Press
5-5-5
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BASELINE
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
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[youtube http://www.youtube.com/watch?v=2UNwjykyloI&w=420&h=315]
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Tiistai 141111
Front squat
5-5-5
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3 Rounds
21 Thursters (42.5KG)
21 Double under
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Maanantai 141111
“Wendler suunnittelu”
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“Run n´ Lift”
800m Run
30 Clean & Jerk (60kg/40kg)
800m Run
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Ota mukaan muistiinpanovälineet!
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HUOMIO! Maanantaina 14.11.2011 EI OLE 20.00 – 21.00 tuntia.
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Sunnuntai 131111
Isänpäivä!
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Sali kiinni!
[youtube http://www.youtube.com/watch?v=EHuJsw5OXFI&w=560&h=315]
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Lauantai 121111
HUOMIO!
Open Gym:iä ei ole tänä lauantaina, syynä kumimattojen asennus.
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Ilmaiset kokeilut kello 10.15 ja 11.15. Erillistä ilmoittautumista ei tarvita. Tule vain paikalle ja tutustu CROSSFIT:n!
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Categories
Perjantai 111111
Deadlift
5-5-5
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“Isabel”
For time:
30 x Snatch (60/42,5)
Scale if needed
Compare your score
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[youtube http://www.youtube.com/watch?v=7Z0QJYozar0&w=420&h=315]
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Torstai 101111
Shoulder Press
5-5-5-5-5
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“MORRISON”
50-40-30-20-10
Wall ball
Box jump (60cm)
KB swing (24kg/16kg)
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[youtube http://www.youtube.com/watch?v=lLFunBPgPOo&w=560&h=315]
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Keskiviikko 091111
BackSquat
5-5-5-5-5
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“Pushin’ Frenzy”
15-12-9-6-3
Push Press (42,5/30kg)
Knees to Elbows
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[youtube http://www.youtube.com/watch?v=xSqXM0W8tRk&w=560&h=315]”
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