Mandag: Styrke + tabata
A) deadlift 5-5-5 For meg weight. B) 4 x Tabata Bench press 20/15 Sit ups Burpees Row for Cal Lowest score on each tabata will count. Mange sterke på CrossFit bryggen 😉
Onsdag: benk + deck of cards
A) bench press challenge! 50 reps for time. RX:60/35 b:50/30 c:40/25 Timecap:5min B) “easy” Deck Of Cards: ♥️= flutter kicks ♠️= mountain climbers ♦️= sit ups ♣️= Russian twist 10/15 A= 5xBurpees Jobbet gjennom hele kortstokken (52kort) på kortest mulig tid. Hele timen som et lag. Tall= reps Bildekort= 10reps Gratulerer til 18:30 timen! Dere […]
Onsdag: Get strong!
Styrke: benkpress 10-10-10 Wod: 10 min amrap 4 frontsquat 6 deadlift 8 pullups RX:80/60 B)70/50 C)60/40 D)50/35 Hvem er dine favoritter for CrossFit games i år?
Tirsdag: benk + 10min amrap
A)Benk press programm 10-10-10 B) 10 min amrap 4 front squats 6 deadlift 8 pull ups RX:80/60 B)70/50 C)60/40 D)50/35
Monday fun day
Strength: 3 x 10 bench press Wod: 20 min amrap, teams of 2. Access key: run 400m together 5 strict chin ups 10 box jumps 15 Russian kb swings 24/16 One exercise each. Buy out: 50 burpees for time. 5 each untill reaching 50reps. Winning Burpee team: Erik & Mats (1:43). Hetty in new flashy […]
Onsdag: benkpress med wb til dessert
Styrkedel: benkpress 10-10-10 Legg på en kilo i uken. Wod: team Wod! 100 wallballs 1pers tar wallballs 1pers kryper “bearcrawls” over rommet.
Fredag: bench-day + bursdags Wod
Strength: Bench press 10-10-10 Wod: 15min amrap 3 chin ups 6 pistols /18 Air squats 9 Russian kb swings 32/24 Run 2 fence’n’back w/15/10 Oh (If you drop it, do 5 burpees)