Måned: november 2011

This is Crossfit

WARM UP 1 min plank hold front right left back x 2   WOD 10 ROUNDS 10 Air Squats 5 Body length jumps 5 Pull ups 1 Wallwalk < Increase the wallwalks + 1  on every round   PIC OF THE DAY – BOBBIE PRESENTING UN!FUNCTIONELL MOVEMENT PART I

STRENGTH DEADLIFT Do not drop the bar! 3-3-3 METCON 5 Rounds for time of: 5 Kettlebell Swings 32/ 24 kg 5 High! Box Jumps 5 Burpees

The dreaded Overhead Squat

TEAM WORKOUT Clock starts: 20 Burpees each 10-9-8-7-6-5-4-3-2-1 Overhead Squats Sit ups (partner does continously which OH Sq are preformed) 20 Burpees each. Score: Time – sit ups

Fin dag… slitne folk !

Jump !

Hard but fun : Karen ….  then Annie … then if time AMRAP 5 dips, 9 pullups, 11 Burpees    (30 min)

MONDAY WOD 10-9-8-7-6-5-4-3-2-1 reps of; Deadlift, 60kg / 40kg Push Press, 60kg / 40kg Clean, 60kg / 40kg Score: Time «Some people dream of great accomplishments, while others stay awake and do them.»

A filthy day at TICF!

The guys from Hr.Ms.Rotterdam Amphibious ship Royal Netherlands Navy came for a visit and performed WOD Filthy Fifty. Really nice guys and was a pleasure to train them today. Hopefully we are going to see them again in a few weeks fully recovered and ready to kick a** again.

The day after 11-11-11

WOD @ crossfit.com: For time: Row 500 meters 20 inch Box jump, 50 reps Push-ups, 50 reps Sit-ups, 50 reps Jumping pull-ups, 50 reps 50 Back extension, 50 reps Dips, 50 reps 1.5 pood Turkish Get-up, 20 reps, alternating arms Scale as needed! «Knowing is not enough; we must apply. Willing is not enough; we…
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Alltid god stemning på fredag :)

Dagens WOD ; 3 clean and jerk – 5 toes 2 bar, every min. on the min i 25 min. Heavy WOD ; Team  (2 persons) 100 DU’s/500 single……  then…..1-10;  Deads 40/60, pullups,HSPU  then ….  exit key 100 toes 2 bar  

This sh%& is f%&#king awesome!

TEAM WOD FOR AWESOME PEOPLE 200m tag run 60 Turkish GET UPS 24/16kg then 100 Jumping Squats 20/15kg 100 Box Jumps one person working at a time – other one Farmers Walk 20/15 kg (punishment Burpees) then 2000m tag run