Måned: september 2013

This is Crossfit


20 min Amrap 5 pull ups 10 push ups 15 squats


A) 15 min AMRAP 5 wallballs 10/6 5 box jumps 5 toes 2 bar 1 person works 1 person holds 2xKB 12/8 B) team Fran 41-30-18 Thrusters 42,5/30 Pull ups Samme fine lørdags stemningen! Loving it!

Squat day

Strength: find 1 rm frontsquat Wod: 7min amrap ladder 1 frontsquat @ 50% of 1 Rm 1 burpee over The bar 2 frontsquats 2 burpees 3… 3… Buy out: 2 min max Du’s Celine imponerte med 70kg frontsquat. Og Chona med 80kg!! Well done!

Box jump – DL Ladder

Wod: Box jumps Deadlift @BW 9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9 Tur/r Prøvetimen var kjempegøy og alle var veldig flinke!

Every day is an upper body day!

Always fun with a team Wod! Remember to book off when u can’t come people! If not you’ll be taking the spot of somebody that wanted to join. Thanx a lot to Jay, WallBall and Tim for bringing coffe and filters!

Tirsdag FGB style

FGB style workout! 3 rounds Kb swings 24/16 Row for calories Goblet squats 24/16 Tire slams G2OH 20/15 Mykket bra! Thor med Hammeren!… Eller Fredrik med Hammeren!

The Bear Complex

The bear Complex: (Deadlift) Clean Front squat Push press Back squat Push press X7 5 runder, økende vekt (5kg) Rx 40-60/20-40


A) 15 min amrap 5x wallballs 10/6 5x Broad jumps @bodylength 5x KB swings 32/24 1 person does one round while other person rests. Switch person every round. B) For Time: 100 sit ups – V-sit 100 squats – squat hold 100 push ups – plank 100 Burpees – superman hold 1 person working, the…
Read more


A) find 1RM in snatch. B) 5 min amrap 5 snatch from hang 10 OH squats 20 double unders

Fight Gone Bad!

FGB Work 1 min each station. 3 rounds, 1min rest beetween rounds. -Wallballs 10/6 -Sumo deadlift high pull 35/25 -Box jumps 20″ -Push press 35/25 -Row for Cal. Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes…
Read more