Måned: januar 2014

This is Crossfit

20RM og Thruster-Burpee ladder

Strength: 20 unbroken backsquats Programme Wod:12 min AMRAP 3 thrusters 3 Burpee over the bar 6 thrusters 6 Burpee over the bar 9…. 9…. Add 3 reps for each round. Rx: 50/35

30 min Row challenge

I lag på 3-4 ro så langt så mulig på 30min. Valgfri intervaller. Black Class Josh 21 Oh squats 42,5/30 42 pull ups 15 Oh squats 30 pull ups 9 Oh squats 18 pull ups Liten «clean ladder» på slutten. Daniel hadde vending 105×2, king of The hill.

Named Wod Lynne

«Lynne» 5 rounds (for reps) -max rep Benchpress @BW -max rep strict pull-ups NO REST between bench and pull ups. Rest between rounds (max5min)

Team Martens

20 min Amrap 10 sit ups 8 box jumps 6 kb swings Russian 32/24 4 pull ups 2 wallwalks Resultater Mr Martens i full uniform!

Bloggkrøll (fredagsbloggen)

Styrke: 20 RM squat Wod:7min amrap 2 DL @60/40 4 C&J (from ground) @ 60/40 6 backsquats @ 60/40

Bring a friend

Team Wod! 20 min Amrap 1 x WallBall 20/14 1 x box jump 24″/18″ 1 x OH lunge 15/10 One person does one round, then other person does one round. Increase a rep on all exercises every round. One person working, one person resting with a 16/12kg KB.

Happy Thursday

Workout of The day: 3 rounds 1 min tireslams 30 sec rest 1 min Russian twist 20/15 30 sec rest 1 min wallballs 20/14 30 sec rest 1 min SDHP 24/16 30 sec rest 1 min pistols 30 sec rest Dagens beste: Dario!! Whoop whoop! Wow of The day: Robin Lee tok «Sally up» med…
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Klepto 2

4 RFT 27 BoxJumps 20 Burpees 11 Taters 32/24 Results Black class: Roy 5 RFT 15 DL 100/70 20 BJ 24″/20″ 25 pull ups

Every day is upperbody day

Wod: in teams of two. For time: 50 plank highfive 120 sit ups 100 push ups 80 pull ups 60 KB figure 8’s 24/16 40 Push press 40/30 20 KB snatch 24/16 10 HSPU / s.press 50 plank high five Buy out: tabata Bicep curls Girls With Guns!

PINK DIAMOND

Pink diamond 6 rounds for time: 18 wallballs 20/14 16 boxjumps 24″/18″ 14 goblet squats 32/24 12 KB swings 32/24 36 lunges Time cap 35min