Torstai 20.09.2012

WOD

Ring skills
__
For Time:
Run 200m
50 WallBalls
Run 200m
40 Push Press 45/35lbs
Run 200m
30 KB Swings 1p
Run 200m
20m Broad Jumps
Run 200m
10 Prowler pushes (1 length = 10m)
Run 200m
______
ADVANCED 1530
WOD 1630, 1730 ja 1830

Keskiviikko 19.09.2012

WOD

2 Pos Snatch (Above knee, floor) x 5
Snatch Balance 3×1
__
5 rounds for time:
3 Squat Cleans 80%
5 Muscle-Ups
______
WOD 0700, 0800, 1630, 1730 ja 1830
ADVANCED 1530

Tiistai 18.09.2012

Lepo
______
Open-Gym 0700-0900 ja 1630-2000

Maanantai 17.09.2012

WOD

Front Squat 3 x 3
__
For Time:
1000m Row
50 Weighted Lunges (20k sandbag)
30 Box Jumps 24”
_______
WOD 0700, 0800, 1630, 1730 ja 1830
ADVANCED 1530

Sunnuntai 16.09.2012

WOD

Weighted Pull-Up 3×3
__
20 min AMRAP:
1 Rope Climb
10 Pull-Ups
20 Push-Ups
30 Double-Unders
______
Open-Gym 1100-1400

Lauantai 15.09.2012

WOD

2- Pos Clean + 1 Split Jerk x 3
__
Clean Pull & Shrug 3×3 use 100% 1rm Clean
__
7 min AMRAP:
7 KB Clean & Jerks Left hand
7 KB Clean & Jerks Righ hand
7 Knees To Elbows
______
TECHNIQUE 1000, WOD 1100 ja 1200

Perjantai 14.09.2012

Lepo
______
Open-Gym 0700-0900 ja 1630-2000
______

Mitä kerrot jos joku kysyy sinulta harrastuksestasi?
Ohjaa hänet tälle sivulle: http://community.crossfit.com/what-is-crossfit

[youtube http://www.youtube.com/watch?v=mlVrkiCoKkg]

Torstai 13.09.2012

WOD

Deadlift 3×5
__
3 rounds for time of:
15 Pull-Ups
10 Hang-Power Clean 155/115
5 Thrusters 155/115
______
ADVANCED 1530, WOD 1630, 1730 ja 1830

Keskiviikko 12.09.2012

WOD

Handstand progressions
__
For time:

50 Kettlebell swings, 2 pood

2 Handstand Push-ups

40 KB swings

4 HSPUs

30 KB swings

6 HSPUs

20 KB swings

8 HSPUs

10 KB swings

10 HSPUs
______
WOD 0700, 0800, 1630, 1730, 1830
ADVANCED 1530

Tiistai 11.09.2012

WOD

3-pos Snatch (mid thigh, knee, floor)
__
Snatch Balance 3×1
__
For Time 15-12-9:
Box Jump 30/24”
DB Snatch L
DB Snatch R
______
WOD 0700, 0800, 1630, 1730, 1830 ja 1930
ADVANCED 1530

Maanantai 10.09.2012

Lepo
______
Open-Gym 0700-0900 ja 1630-1930

Sunnuntai 09.09.2012

WOD

Ft. Squat 3×5
__

12 min AMRAP:
1 round of Cindy/ 1 Deadlift 80%
1 round of Cindy/ 2 DL
1…/3 ….

”Cindy”= 5 Pull-ups, 10 Push-Ups, 15 Squats
__
GHR / Back Ext. 2x MaxReps
______
Open-Gym 1100-1400

Lauantai 08.09.2012

WOD

Weighted Pull-Up 3×5
__

Three rounds for time of:
400m Run
15 Pull-Ups
50 Sit-Ups
9 HSPU
______
TECHNIQUE 1000, WOD 1100 ja 1200

Perjantai 07.09.2012

WOD Thruster 5-5-5-3-3-3 __ ”Fran” 21-15-9 Thrusters 95/65lbs Pull-ups ______ WOD 0700,0800,1630,1730,1830 ja 1930 ADVANCED 1530

Torstai 06.09.2012

Lepo
______
Open-Gym 1630-1930
______
Ne kenellä on vielä illanvieton sapuskat maksamatta, voisitteko tuoda rahan salille. Kiitos.