CrossFit Turku

231224 MAANANTAI

Front Squat
Build to a heavy 2RM
then 4 x 2 @80-85%

231224 MAANANTAI

4 rounds for time w/ partner (partner a & b)
a. 4 double db hang cluster 22.5's/15's
b. 4 double db hang cluster 22.5's/15's
a. 8 double db front squat 22.5's/15's
b. 8 double db front squat 22.5's/15's
a. 12 box step ups w/ db 22.5/15
b. 12 box step ups w/ db 22.5/15

241224 TIISTAI

"12 Steps of Christmas"

1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Pull-up / jumping pullup
8 Sit-up
9 DB snatch 22.5/15
10 Kb Swing 32/24
11 Toes to bar
12 DB one arm devils press 22.5/15

271224 PERJANTAI

(OTM 8
1. 15-30s handstand hold
2. 10-15s hanging l-sit hold)

4 rounds
2,5min AMRAP
12 power snatch 40/30
12 box over jump 60/50
amrap wall walk
2,5min REST

281224 LAUANTAI

6 rounds
1min row
1min double under
1min ski
1min burpee
1min bike
1min rest

161224 MAANANTAI

in 10min
Find your daily max in 3 hang power clean

161224 MAANANTAI

14min AMRAP w/ partner
5 hang power clean 70/50
5 strict handstand push-up
rest while partner completes a round

intermediate: pike push-up
beginner: db shoulder press

171224 TIISTAI

Front Squat
6 x 3 @80-85% of 1rm

(OTM 12
1. 10-16 toes to rings
2. 12-16 walking lunge w/ db's 22.5's/15's
3. 15-20 back extension)

181224 KESKIVIIKKO

A.
20min row for meters

181224 KESKIVIIKKO

B.
3 rounds
8 scapular pull-up + 10 ringrow (easy)

every 2min for 5 sets
4-8 strict pull-up + set of ringrow (target 8-12)

191224 TORSTAI

"CF Open 24.1"
For time:
21 DB snatches, arm 1 22.5/15
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell

(3 sets
30s plank hold + 10-15 v-up)

201224 PERJANTAI

Muscle clean
3 x 5 @30%
Power clean
4 x 3 @60-70%
Squat clean
5 x 2 @75-85%

Clean pull 5 x 1 @110-120%

211224 LAUANTAI

For time in teams of 3
150 wallball 20/14
120 cal ski
90 sumo deadlift high pull 50/35
120 wallball 20/14
90 cal ski
60 sumo deadlift high pull 50/35
90 wallball 20/14
60 cal ski
30 sumo deadlift high pull 50/35

221224 SUNNUNTAI

BENCHMARK WOD

"Lynne"
5 rounds for as many reps as possible
max reps bench press @bw
max reps strict pullups

Perform As Many Repetitions as Possible unbroken of
bench press. Rest as needed before completing as
many pull-ups as possible, unbroken.
Continue in this manner for 5 rounds. Score is the
total cumulative number of repetitions of bench press
and pull-ups across all 5 rounds of the workout.

191224 TORSTAI

TORSTAI STRENGTH

Wendler week 2
Back squat 3 – 3 – 3-+ @70-80-90% + 2,5-5kg
laske painot: 1RM x 90%

db one arm row 4 x 10+10
bicep curl 4 x 10

091224 MAANANTAI

Push jerk
3 x 5 @60-75% of 1rm

091224 MAANANTAI

3 rounds
2min AMRAP
20 shoulder to overhead 40/30
10 box jump 60/50
2min REST
— 2min REST —
3 rounds
2min AMRAP
10 shoulder to overhead 60/40
10 box jump 60/50
2min REST

101224 TIISTAI

Front Squat
Build to a heavy 4RM.
then 3 x 4 @80-85%

101224 TIISTAI

For time
100 sit-up
in the beginning of each minute
perform 10 goblet squat 32/24
(start with goblet squats)

111224 KESKIVIIKKO

A.
1 set of max reps of push-ups
(target 10+)

111224 KESKIVIIKKO

B.
DB bench press
Go for a heavy set of 10 (3-4 sets)

111224 KESKIVIIKKO

C.
10!
DB bench press
after each round perform set of push-ups
(30% of max reps)

121224 TORSTAI

For time
60/50 cal row
50 deadlift 90/60
50 toes to bar
50 kb swing 24/16
30/25 cal row
25 deadlift 90/60
25 toes to bar
25 kb swing 24/16

121224 TORSTAI

TORSTAI STRENGTH

Wendler week 1
Back squat 5 – 5 – 5+ @65-75-85% + 2,5-5kg
laske painot: 1RM x 90%

db one arm row 4 x 10+10
bicep curl 4 x 10

131224 PERJANTAI

Muscle snatch
3 x 5 @30%
Power snatch
4 x 3 @60-70%
Squat snatch
5 x 2 @75-85%

Overhead squat
3 x 6 @60-70% of 1rm ohs

141224 LAUANTAI

For time with partner
12 rounds (you go, I go 6+6R)
1 rope climb
6 one arm devils press 22.5/15
then
100 cal ski (split)
then
12 rounds (you go, I go 6+6R)
8 pullup
12 db one arm thuster 22.5/15

151224 SUNNUNTAI

BENCHMARK-WOD

"Bear complex"
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 BTN Push Press

021224 MAANANTAI

Accumulate 2min bar hang & 1min hanging l-sit hold

every 6min for 2 rounds
A. 1,2k/1k row or ski
B. 1 round of
15 pull-up
20 burpee box overs w/ db 22.5/15
15 pull-up

031224 TIISTAI

Paused Front Squat 5 x 3 reps at 60% of your
5 x 3 @60% of your 1RM front squat.

every 2min for 3 rounds
A. 3+3 turkish get-up
B. 20 back extension + 20 sit-up
C. 10 double db deadlift + 12 double db reverse lunge

041224 KESKIVIIKKO

(OTM 6
3-7 strict handstand push-up / pike push-up
2min rest
OTM 6
4-8 handstand push-up / 8 double db pushpress)

12min AMRAP w/ partner
10 wall walk
40 db one arm hang c&j 22.5/15

split reps

051224 TORSTAI

5 rounds
1min wallball 20/14
1min bar muscle-up
1min shuttle run (1 rep = 7m)
1min rest

061224 PERJANTAI

"SUOMI 107"
For time with partner
107 power snatch 35/25 (split reps)
107 double under (both do 107)
107 hang power snatch 35/25 (split reps)
107 double under (both do 107)
107 overhead squat 35/25 (split reps)
107 double under (both do 107)

071224 LAUANTAI

PIKKUJOULU-PARIKARKELOT

For time w/ partner (split reps)
3 rounds
20 toes to bar (intermediate 10 t2b, scaled 20 hanging knee raises)
30 db snatch 22.5/15 (int. 15/10, scaled 10/7.5)

rest exatcly 3 minutes then

40 deadlift
30 power clean
20 front squat
rx 80/55, intermediate 60/40, scaled 40/30

rest exactly 3 minutes then

120/105/90 cal row (m+m 120 / m+n 105 / n+n 90)
60 burpee over rower

051224 TORSTAI

TORSTAI STRENGTH
Wendler week 4
Back squat 3 x 5 @40-50-60%
laske painot: 1RM x 90%

Pendlay row 4 x 10
Dip 4 x 10-15

251124 MAANANTAI

"DT"
5 rounds
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead

3 rounds
30s+30s side plank hold
30s plank hold
30s back extension
60s rest

261124 TIISTAI

Front squat
5 x 5 @80-90% of last weeks heavy set of 5

261124 TIISTAI

5 rounds w/ partner
15 russian swing 32/24
20m+20m one arm farmer's walk 32/24
rest while partner completes a round

271124 KESKIVIIKKO

Every 3min for 3 rounds
10 db benchpress
set of push-ups (target 8-15)

271124 KESKIVIIKKO

Every 3min for 3 rounds
10 db press
set of strict pull-ups (target 4-10)

271124 KESKIVIIKKO

5 rounds
30s pull-up
30s rest

281124 TORSTAI

10 rounds
1min row
1min ski
1min burpee
1min rest

281124 TORSTAI

TORSTAI STRENGTH

Wendler week 3
Back squat 5 – 3 – 1+ @75-85-95%
laske painot: 1RM x 90%

Pendlay row 4 x 10
Dip 4 x 10-15

291124 PERJANTAI

Every 2min for 4 sets
1 power clean + 3 split jerk @50-60%
Every 2min for 4 sets
1 power clean + 2 split jerk @65-75%
Every 2min for 4 sets
1 power clean + 1 split jerk @75-85%

Clean pull 4 x 2 @100-110%

301124 LAUANTAI

25min AMRAP w/ partner
30 toes to bar
30 box jump 60/50
30 pistol squat

split reps

011224 SUNNUNTAI

BENCHMARK-WOD

"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/16
15 burpees

181124 MAANANTAI

Every 2min for 4 rounds
5 hang power clean + 3 shoulder to overhead @60-70%

181124 MAANANTAI

3 rounds
3min AMRAP
12/9 cal row
12 hang power clean 50/35
1,5min REST
3min AMRAP
50 double under
9 shoulder to overhead 50/35
1,5min REST

191124 TIISTAI

Front squat
Go for heavy 5 reps (4 sets)

191124 TIISTAI

5 rounds w/partner
10 double db deadlift 22.5's/15's
10 box step ups with db's 22.5's/15's
10 russian twist 20/14
rest while partner completes a round

201124 KESKIVIIKKO

(OTM 12
1. 3-6 strict chest to bar pull-up
2. 10 lu raises
3. 3-6 strict toes to bar)

For time
100 push-up
in the beginning of each minute perform
10 db snatch 22.5/15

211124 TORSTAI

8 rounds
1min ski
1min rest

211124 TORSTAI

5 rounds
1min wall walk
1min box over jump 60/50
1min rest

221124 TORSTAI

TORSTAI STRENGTH

Wendler week 1
Back squat 3 – 3 – 3-+ @70-80-90%
laske painot: 1RM x 90%

Pendlay row 4 x 10
Dip 4 x 10-15

221124 PERJANTAI

OTM 30 (10R)
1. 3 squat snatch
2. 2 squat snatch
3. 1 squat snatch
start @60% of 1rm, you can add weight after 5 rounds
and again after 8 rounds

snatch pull
4 x 2 @100-110%

231124 LAUANTAI

in teams of 3 as a relay
10 rounds
4 burpee pull-up
8 thruster 42,5/30
12 wallball 20/14

241124 SUNNUNTAI

BENCHMARK

"Roy"
5 Rounds
15 deadlift 100/70
20 box jump 60/50
25 pull-up

111124 MAANANTAI

4 sets:
3 deadlift + 2 hang power clean + 1 push jerk
start @60% of 1rm c&j, add weight as needed

111124 MAANANTAI

"Disrupted DT"
Every 3:00 for 7 rounds:
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
– Use the same barbell for each movement.
– Score is slowest round.

121124 TIISTAI

Back squat
Find 3RM of the day

121124 TIISTAI

Front squat
Find 1RM of the day

121124 TIISTAI

5min AMRAP
15 v-up
20 arch rock

131124 KESKIVIIKKO

every 2min for 4 sets
3 weighted pull-up
or
2-5 strict pull-up / 1-3 negative pull-ups
8 barbell row

131124 KESKIVIIKKO

For time
30 – 20 – 10 Pull-up
20 – 15 – 10 One arm devil's press 22.5/15

141124 TORSTAI

For time
1,2k/1k row
60 kb swing 24/16
30 box over jump 60/50
10 ring muscle-up
2min rest
600m/500m row
30 kb swing 24/16
15 box over jump 60/50
5 ring muscle-up

151124 PERJANTAI

OTM 30 (10R)
1. 3 squat clean
2. 2 squat clean
3. 1 squat clean
start @60% of 1rm, you can add weight after 5 rounds
and again after 8 rounds

Clean pull 3 x 3 @85-95%

161124 LAUANTAI

2 rounds
5min AMRAP
3-6-9… +3 toes to bar
12 wallball 20/14
3min REST
5min AMRAP
3-6-9… +3 burpee over abmat
12 sit-up
3min REST

171124 SUNNUNTAI

BENCHMARK-WOD

"Jack"
20min AMRAP
10 Push press 50/35
10 KB Swing 24/16
10 Box Jump 60/50

141124 TORSTAI

TORSTAI STRENGTH

Wendler week 1
Back squat 5 – 5 – 5+ @65-75-85%
laske painot: 1RM x 90%

Pendlay row 4 x 10
Dip 4 x 10-15

041124 MAANANTAI

BoxAthletics 4v. treeni

3 rounds for total reps
1min burpee
1min power snatch 35/25
1min pull-ups
1min thrusters 35/25
1min double unders
1min rest

051124 TIISTAI

Every 2min for 4 rounds
1. 12 hip thrust + 10s hip thrust hold
2. 10 barbell sit-up + 16 back extension
3. 12 kb's front rack walking lunges 24's /16's
4. 10-20 toes to rings

061124 KESKIVIIKKO

4 rounds
90s AMRAP
15/12 cal row + AMRAP of bar muscle-ups
90s REST

061124 KESKIVIIKKO

4 rounds
90s AMRAP
15 push-up + AMRAP row calories
90s REST

071124 TORSTAI

in teams of 3
A.
12min AMRAP of echo bike calories
B.
12 min AMRAP of shuttle runs (1 rep = 10m) &
db hang c&j 22.5/15
C.
12 min AMRAP of farmers walk 24's/16's &
sit-ups

*2min rest between a&b&c

071124 TORSTAI

TORSTAI STRENGTH

Wendler week 4
Deadlift 3 x 5 @40-50-60% +5-10kg
laske painot: 1RM x 90%

071124 TORSTAI

TORSTAI STRENGTH

Wendler week 4
Bench press 3 x 5 @40-50-60% +5-10kg
laske painot: 1RM x 90%

081124 PERJANTAI

btn push jerk 3 x 5
pause push jerk 3 x 3 (2s pause in dip & catch)
pause push jerk 3 x 3 (2s pause in catch)

OTM 5
1 power clean + 5 push jerk @50% of 1rm c&j
1min rest
OTM 5
1 power clean + 3 push jerk @65% of 1rm c&j
1min rest
OTM 5
1 power clean + 2 push jerk @75% of 1rm c&j

091124 LAUANTAI

12min AMRAP with partner
6 rope climb
24 cal ski
6 wall walk
24 cal ski

split reps

101124 SUNNUNTAI

BENCHMARK-WOD

"Annie meets Karen"
50 – 40 – 30 – 20 – 10
Wallball
Double under
Sit-up

281024 MAANANTAI

Power clean & pushjerk (tng)
4 x 3 @40-70%

281024 MAANANTAI

Partner version of "Grettel"
Both do 10 rounds (you go, Igo)
3 clean & jerk 60/42.5
3 bar over burpee

291024 TIISTAI

Back squat (wave 3)
5 x 3 add 2,5-5kg to last wave
(last wave: @85-90 % of 3rm + 2,5-5kg)

291024 TIISTAI

5 rounds w/ partner
6 double db deadlift 22.5's/15's
6 walking lunges w/ db's
6 double db front squat
6 walking lunges w/ db's
rest while partner completes a round

301024 KESKIVIIKKO

4 sets
5 weighted pull-up / 4-8 strict pull-up / 3-5 negative pull-ups
2min rest between sets

301024 KESKIVIIKKO

3 rounds for time
15 pushpress 60/42,5
15 toes to bar

311024 TORSTAI

(Accumulate 1min of l-sit hold)

Every 2min for 5 rounds
A. 16/12 cal row + amrap of sit-ups
B. 60 double under + amrap of box step overs
w/ db 22.5/15

alternate between a&b
result is the amount of sit-ups & box step overs
accumulated

011124 PERJANTAI

3 x 2 Tall snatch
3 x 2 Pause snatch @50-65%
3 x 1 Pause snatch @65-75%

every 30s x 10
1 snatch @70-80%
every 30s x 10
1 snatch @80-90%

snatch pull
4 x 3 @85-95%

031124 SUNNUNTAI

For time with partner
120 db snatch 22.5/15
80 wallball
40 pull-up
90 db snatch 22.5/15
60 wallball
30 pull-up
60 db snatch 22.5/15
40 wallball
20 pull-up

3110224 TORSTAI

TORSTAI STRENGTH
Wendler week 3
Deadlift 5 – 3 – 1+ @75-85-95% +5-10kg
laske painot: 1RM x 90%

311024 TORSTAI

TORSTAI STRENGTH
Wendler week 3
Bench press 5 – 3 – 1+ @75-85-95% +5-10kg
laske painot: 1RM x 90%

211024 MAANANTAI

Power snatch (tng)
10 – 8 – 6 – 4 – 2
start @40-50% 1rm, add weight
each set

211024 MAANANTAI

4 rounds
90s AMRAP
10 hang power snatch 42,5/30
AMRAP bar over burpee
90s REST

221024 TIISTAI

Back squat (wave 3)
5 x 4 add 2,5-5kg to last wave
(last wave: @80-85 % of 3rm + 2,5-5kg)

221024 TIISTAI

4 rounds
12 front rack reverse lunges 50/35
16 weighted sit-up 20/14
rest while partner completes a round

231024 KESKIVIIKKO

(A.
3 rounds
5 strict chest to bar pull-up
10 barbell row
15 push-up
2min rest)

B.
every 3min for 4 rounds
15/12 cal ski
unbroken set of chest to bar pull-ups

241024 TORSTAI

(every 2min for 4 sets
3-6 strict toes to bar
15 back extension)

For time
40 wallball 20/14
30 db one arm hang c&j 22.5/15
20 box over jump 60/50
30 db one arm hang c&j 22.5/15
40 wallball 20/14

251024 PERJANTAI

3 sets
2 pause clean + 1 pause hang clean
@50-60%
3 sets
1 pause snatch + 1 pause hang clean
@65-75%
3 sets
1 pause clean @80%

clean pull
4 x 5 @75-85%

261024 LAUANTAI

5 rounds for repetitions
1min row
1min double kb deadlift 24's/16's
1min shuttle run (1 rep = 2 x 7m)
1min wall walk
1min rest

271024 SUNNUNTAI

BENCHMARK-WOD

"Havana"
25min AMRAP
150 double under
50 push-up
15 power clean 85/57,5

241024 TORSTAI

TORSTAI STRENGTH

Wendler week 2
Deadlift 3 – 3 – 3-+ @70-80-90% +5-10kg
laske painot: 1RM x 90%

241024 TORSTAI

TORSTAI STRENGTH
Wendler week 2
Bench press 3 – 3 – 3+ @70-80-90% +5-10kg
laske painot: 1RM x 90%