Måned: august 2012

Per tok seg ett løft 🙂 WOD A: 10 rounds for time; (Timecap 10 min.)         WOD B: «The Ladder» 10 push up                                                                             1 deadlift 10 boxjump – 2 deadlift 9 boxjump – 3 deadlift 8 boxjump …. and so on 10 sit up  

Team WOD: 2 MAN TEAM WOD: KB 24/16 kg 1 working while 1 holding isometric hold. Separate reps however needed. 100 Figure 8 / Static squat 100 High Swings / Plank 100 Snatch / Handstand against wall 100 Squats(med KB) / Hang on bar, activated shoulder 50 Push Press / static hold bottom of pushup…
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Endel frustrasjon …    Sondre og Kjetil driver egentrening for å sette verdensrekorder 🙂  

Masse frustrasjon i dag. Ikke lov å ta single hopp på «Annie» Mange som ikke fikk tatt noen SitUps 🙂 WOD: A. 5-5-5-5 … 5RM PRESS B. 2 Min AMRAP 75 % av 5RM, Max Rep PushPress C. «Annie» No singles. Time Cap 12 min. Masse action på Bryggen. «Rolands kvelds-crossfit» og «Helen» med trenere…
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21-18-15-12-9-6-3 reps for time of: Begin each round with a 50 meter Bear crawl. 95 pound Squat clean Double-under 185 pound Deadlift 24″ Box jump Runar blei ferdig 5 sekunder før timecap på 40 min !

For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.   The Heavy WOD Class did Regionals Workout #4 (Lots of lifting) Murph Scores;

As many reps as possible in 20 mins of: –Full Bear Complex– Rx 30/42,5 Intermediate 25/35 Beginner 20/30 (If you drop weight during round – start over) 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Movements are seperate, dont string them together (such as squat clean and thruster…
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20 min amrap : l-hang 20 sek squat 40 sek Pullup hold 10 sek Handstand 30 sek

WOD; 200 KB Snatch 16/24             75 Burpees            Del opp som du ønsker