20 squats + easy amrap
Warmup/Strenght: 20 unbroken squat program Wod: 10 min Amrap 10 x kb swings (american) 24/16 15 x box jumps 20 x sit ups Dagens beste: Erik N. (7) Og Kristin (7+1) 😀
Deadbox
10-9-8-7-6-5-4-3-2-1 Deadlift @ 120/90 High box jump @ 30″/24″ Kult å se at bryggen begynner å bli flink i markløft! Bilde av “resultater” kommer på Facebook 🙂
Move Your Hips!
Wod: 50-40-30-20-10 -kb swing (american) 24/16 -box jumps Timecap 25min Camilla og Nicole showing off after the Class 😉
Meyhem monday
A) 15-12-9 Thrusters 60/40 High box jump B) 3 rounds NOT for time 10 x 1-legged Romanian DL 20 x ring dips Nybegynner Silje kjørte på med RX på thrusters-box jump wod’en 🙂 Well done! Glemte dessverre å ta bilde av resultatene, poster et bilde på Facebook imorgen tidlig 🙂
Mr Martens
Oppvarming med Roxanne, frontsquat og press. Wod: Mr.Martens 20 min Amrap 10 sit ups 8 box jumps 6 kb swing 32/24 4 pull ups 2 wall walks Mr.Martens himself!
Squat every day :)
Wod: 5RFT 5 x OH Squats 60/40 10 x high box jump Buy out: Annie 50-40-30-20-10 -Du’s -Sit ups Carina “WallBall” kjørte Annie på en fot:D #crossfitspirit
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!
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 […]
Fredagskos!
Styrke: Backsquats w/2sec hold on bottom. 3-3-3-3-3-3 WOD: 3RFT 10x burpee box jumps 10x HR pushups 200m run