CrossFit Turku

240723 MAANANTAI

"Hope"
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches 35/25
1 minute Box Jumps 60/50
1 minute Thrusters 35/25
1 minute Chest-to-Bar Pull-Ups
1 minute Rest

250723 TIISTAI

10!
deadlift 130/90
bench press 90/55

260723 KESKIVIIKKO

every 4min for 3 rounds
1. 500m row
2. 2 rounds of
50 double under
12 wallball 20/14

270723 TORSTAI

every 2,5min for 5 sets:
3 shoulder presses
– Build to a heavy set of 3 and
maintain for all 5 sets.

270723 TORSTAI

for time:
21 – 15 – 9 shoulder to overhead 60/42,5
after each set 10m handstand walk or
4 wall walk

280723 PERJANTAI

4 sets:
1 clean pull + 1 power clean + 1 hang squat clean @60-70%
4 sets:
1 power clean + 1 hang squat clean 75-85%

280723 PERJANTAI

´Front squat
3 x 5 @75%

290723 LAUANTAI

Partner workout
For time:
120 – 80 – 40
ski calories & weighted box step ups
after each round both perform 10 ring dip

170723 MAANANTAI

For time with partner
100 cal ski
60 front squat 50/35
80 cal ski
40 front squat 50/35
60 cal ski
20 front squat 50/35

180723 TIISTAI

4 rounds
1min turkish get-up
1min hip thrust
1min back rack reverse lunges
1min v-ups
1min rest

190723 KESKIVIIKKO

20min AMRAP
12 handstand push-ups
8 bar muscle-ups
4 power cleans 90/60

200723 TORSTAI

(On the minute for 8 min
1. 10-20s L-sit hold
2. 4-8 strict pullup)

2 rounds
2min rope climb
1min rest
2min toes to rings
1min rest
2min back extension
1min rest

210723 PERJANTAI

On the minute for 30min (alternate between a, b & c)
1. 1 snatch
2. 2 snatch
3. 3 snatch
barbell @70-75% 1rm

220723 LAUANTAI

every 5min for 6 rounds
20 db snatch 22.5/15
run around the building

100723 MAANANTAI

3 rounds
3min AMRAP
15 toes to bar
20 wallball 20/14
2min REST
3min AMRAP
ski calories
2min REST

110723 TIISTAI

every 3min for 3 rounds
5 deficit deadlifts @70-80%

110723 TIISTAI

5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks

120723 KESKIVIIKKO

5 min AMRAP
9 handstand push-up
6 devils press 22,5's/15's

120723 KESKIVIIKKO

5 min AMRAP
3 wall walk
9 one arm devils press 22,5/15

130723 TORSTAI

For time with partner
60 box over jump 60&/50
90 kb swing 24/16
120 sit-up
90 kb swing 24/16
60 box over jump 60&/50

140723 PERJANTAI

Clean & Jerk waves
3 rounds (one set every 2min)
1+3 clean + jerk @60%
1+1 clean + jerk @70%
1+1 clean + jerk @80%
*you may add weight each round if technique allows

140723 PERJANTAI

every 2,5min for 5 sets
2 tempo front squat (21×1) @75-85% 1rm

150723 LAUANTAI

"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

030723 MAANANTAI

"Cindy full of Grace"
3 cycles for time
3 rounds of "Cindy"
10 clean & jerk 60/42,5

1 round of "Cindy":
5 pull-up
10 push-up
15 squat

040723 TIISTAI

every 3min for 3 rounds
8 deficit deadlift @60-70%

040723 TIISTAI

4 rounds for quality
10 hip thrust
15 russian kb swing
15 v-up
20 back extension

050723 KESKIVIIKKO

Push jerk
4 x 5 @50-70% 1rm

050723 KESKIVIIKKO

for time:
21-18-15-12-9-6-3
Sumo deadlift high pull 35/25
Push jerk 35/25

060723 TORSTAI

25min AMRAP w/ partner
1,5k/1,2k row
60 sit-up
10 rope climb

070723 PERJANTAI

(3 rounds
3 tall snatch + 3 box jump
rest 1-2 min between rounds)

every 2,5min for 5 rounds
1 hang snatch high pull
1 hang power snatch
1 power snatch
1 squat snatch

070723 PERJANTAI

every 2,5min for 5 sets
3 tempo front squat (21×1) @65-75% 1rm

080723 LAUANTAI

3 Rounds
10 db one arm hang cluster 22.5/15
10 db over burpee
2min rest
2 Rounds
15 db one arm hang cluster 22.5/15
15 db over burpee
2min rest
30 db one arm hang cluster 22.5/15
30 db over burpee

260623 MAANANTAI

OTM 10
1. 5 muscle snatch @30-50%
2. 3-5 strict c2b pull-up

260623 MAANANTAI

"Randy"
75 snatch 35/25

270623 TIISTAI

every 3min for 3 rounds
10 deficit deadlift @50-60% 1rm

270623 TIISTAI

every 2min for 5 rounds
12 deadlift 80/55
12 toes to bar

280623 KESKIVIIKKO

every 3min for 3 rounds
5 shoulder press
– Pause for 2s. at the bottom of every rep

280623 KESKIVIIKKO

10min AMRAP
6 handstand push-up
6 pushpress 50/35
6 front squat 50/35

290623 TORSTAI

4 rounds
1min ski (cal)
1min crossover jumps
1min sit-up
1min back extension
1min rest

300623 PERJANTAI

OTM 7
1 power clean + 1 push jerk @60-70% 1rm
2min rest
OTM 7
1 squat clean + 1 push jerk @70-80% 1rm

300623 PERJANTAI

every 2,5min for 4 sets
5 tempo front squat (21×1) @50-60% 1rm

010723 LAUANTAI

4 Rounds in teams of 3
A. run around the building
B&C. AMRAP of
40 squat w/ plate 15/10
40 ground to overhead 15/10
40 burpee to plate

B&C performs amrap for as long
as it takes for A to run around the building.
B goes running when A arrives from the run
C&A continue amrap, then C runs and A&B do amrap
(4 runs for each)

190623 MAANANTAI

(accumulate 2min of handstand hold
accumulate 1min of hanging l-sit hold)

3 rounds
2min AMRAP
3 wall walk
10 pistol squat
2min AMRAP
row (cal)

200623 TIISTAI

On a 20:00 clock:
5-rep-max sumo deadlift

200623 TIISTAI

10 – 8 – 6 – 4 – 2 turkish get-up
rest 1min between sets
start lighter, finish heavier

210623 KESKIVIIKKO

Pariskaba laji 3
"Kerkeekö"
3 x 3 min AMRAP, rest 1 min between amraps:
A.
30 syncro DB snatch 15/10
30 syncro DB reverse lunge 15/10
30 Jumping pull-ups (if completed in 3min, advance to next round)
B.
25 syncro DB snatch 15/10
25 syncro DB reverse lunge 15/10
25 pull-ups (if completed in 3min, advance to next round)
C.
20 syncro DB snatch 15/10
20 syncro DB reverse lunge 15/10
remaining time amrap of chest to bar pull-ups

220623 TORSTAI

OTM 16
1. 1-5 ring muscle-up / 3-8 ring dip
2. 20-60 double under / 60-80 single under
3. 10-15 burpee
4. rest

230623 PERJANTAI

"Juhannustanssit vol 3" (outside)

30min AMRAP
run around the building
20 db one arm hang power clean 22.5/15
run around the building
20 db one arm thruster 22.5/15
run around the building
20 db one arm shoulder to overhead 22.5/15

170623 LAUANTAI

Wod-liiga osa 1
0:00-05:00 "The bench and the wall"
0:00-2:00:
A max reps bench press 50/35 (scaled 40/25)
B max reps wall walk
02:00-03:00 REST
3:00-05:00:
A max reps wall walk
B max reps bench press 50/35 (scaled 40/25)

170623 LAUANTAI

06:00-15:00 "Jäätävä polte ilman Rennyy"
3 Rounds for time
*20 one arm db hang power clean 22.5/15 (scaled 15/10)
*60 double under (scaled single under)
10 syncro one arm db devils press 22.5/15 (scaled 15/10)
*toinen tekee hpc kun toinene tekee tuplia

120623 MAANANTAI

5 rounds for repetitions
30s ski
30s rest
30s toes to bar
30s rest
right into…
5 rounds
30s ski
30s rest
30s v-ups
30s rest

130623 TIISTAI

Every 90s for 8 sets:
3 sumo deadlifts @60-70%
– All reps performed for SPEED.

130623 TIISTAI

3 rounds
2min AMRAP
12 kb sumo deadlift high-pull 32/24
10 box over jump 60/50
2min REST

140623 KESKIVIIKKO

Pariskaba laji 2 "Tee tee"

4 rounds:
12-9-6
deadlift – hang power clean – shoulder to overhead 40/30
after 4rounds rest 30s then:
3 rounds:
12-9-6
deadlift – hang power clean – shoulder to overhead 60/40
after 3rounds rest 30s then:
2 rounds:
12-9-6
deadlift – hang power clean – shoulder to overhead 80/55
after 2rounds rest 30s then:
1 round:
12-9-6
deadlift – hang power clean – shoulder to overhead 100/70
Split reps as desired.

150623 TORSTAI

for time:
15 pull-up / jumping pull-up
30 db hang snatch 22.5/15
15 pull-up / jumping pull-up
20 db snatch
15 pull-up / jumping pull-up
10 db squat snatch 22.5/15

(every 3min for 3 rounds
8-12 weighted push-ups
8-12 db bench press)

160623 PERJANTAI

every 2min for 6 sets:
1 snatch pull
1 squat snatch
1 hang squat snatch
start @60% 1rm snatch

160623 PERJANTAI

every 3min for 5 sets
2 tempo back squat (31×1) @60-75% 1rm
8 snatch grip barbell row

170623 LAUANTAI

Wod-liiga
"Jäätävä polte, ilman Rennyy"

050623 MAANANTAI

(3 sets:
5-10 strict pull-up
8-12 db press
2min rest between sets)

for time:
15 – 10 – 5
db hang c&j 22,5's/15's
chest to bar pull-up
rest until 8:00 then for time:
30 db hang c&j 22,5's/15's
30 chest to bar pullup

060623 TIISTAI

Build to a heavy set:
5 sumo deadlifts
– One set every 3:00
– Leave 5-10kg in reserve.

060623 TIISTAI

3 rounds
1min front rack reverse lunges 50/35
1min v-ups
1min back extensions
1min rest

070623 KESKIVIIKKO

Pariskaba laji 1

For time:
8 Rounds
25 wallball 20/14
20/15 cal row
10 burpees over rower

Alternating full rounds. Both do 4 rounds

080623 TORSTAI

3 sets of pike push-ups (target 5-8 reps)
3 sets of strict handstand push-ups (target 5-8 reps)

080623 TORSTAI

8 min AMRAP
1-2-3-4-5… +1 wall walk
5-10-15-20-25… +5 sit-up

090623 PERJANTAI

every 3min for 5 sets for load:
1 power clean
1 hang squat clean
1 split jerk
start @60% 1rm c&j

090623 PERJANTAI

every 3min for 5 sets
3 tempo back squat (31×1) @50-65% 1rm

100623 LAUANTAI

For repetitions in teams of 3:
8min amrap of echo bike calories
8min amrap of one arm devils press 22.5/15
8min amrap of ski calories
8min amrap of box step iovers with db 22.5/15
2min rest between amraps

290523 MAANANTAI

OTM 12
3 sumo deadlift @50-60%
(all reps performed for speed)

290523 MAANANTAI

For time:
27-21-15-9:
Sumo deadlift high pulls 42,5/30
Thrusters 42,5/30

300523 TIISTAI

(5 x 1 legless rope climb / 2 rope lower)

4 rounds
2min work:
2-3 rope climb
AMRAP row calories
2min rest

310523 KESKIVIIKKO

For time:
100 box jump 50cm
150 db one arm hang power clean 22.5/15
100 wallball 20/14 lbs
150 db one arm shoulder to overhead 22.5/15
100 db over burpee

split reps as you wish.

010623 TORSTAI

OTM 10
5 push press
– Add load every 2:00.
Right into…
OTM 5
1 push press
– Add load every 1:00.

010623 TORSTAI

for time:
30 – 20 – 10 toes to bar
perform 10 power clean 70/50 after each set

020623 PERJANTAI

every 20s for 15 rounds
1 squat snatch with 1s pause on catch @60% 1RM
1min REST
every 30s for 10 rounds
1 squat snatch with 1s pause on catch @70% 1RM
1min REST
every 60s for 5 rounds
1 squat snatch with 1s pause on catch @80-90% 1RM

3 rounds for quality
10 snatch grip barbell row
20 flutterkicks
20 back extension

030623 LAUANTAI

4 Rounds in teams of 3
A. run around the building
B. AMRAP of
8 push-up
10 reverse lunge
12 kb swing 24/16
C. rest

B performs amrap for as long
as it takes for A to run around the building.
C rests and goes running when A arrives from the run