Treeningukava / WOD

On The Twelfth Day Of CrossFit My Coaches Gave To Meeeeeeeeeeee…!

12 Days of X-mas WOD

  • FOR TIME
  • 1 Clean and Jerk 40/25 kg from GRACE (1. Day)
  • 2 Handstand Push Ups from 17.4 (2. Day)
  • 3 Toes to Bar from ADRIAN (3.Day)
  • 4 Bar Facing Burpees from 18.2 (4.Day)
  • 5 Snatches 40/25 kg from ISABEL (5. Day)
  • 6 KB Swings 16/12 kg from Deck of Cards (6.Day)
  • 7 Pull Ups from JACKIE (7. Day)
  • 8 DB Snatches from 17.1 (8. Day)
  • 9 Wallballs from  KAREN (9. Day)
  • 10 Push ups from THE CHIEF (10. Day)
  • 11 Sit Ups from ANNIE (11. Day)
  • 12 reps from one of  your favorite Exercise from last 12 Days

….. and you are DONE!!!!

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

On The Eleventh Day Of CrossFit We Have Voted For……………..

WOD

  • Annie
  • 50-40-30-20-10
  • Double Unders
  • Sit Ups

On The Tenth Day Of CrossFit My Coaches Gave To Meeeeeeeeee…!

WOD

  • The Chief
  • Five 3-minute AMRAPs in 19 minutes
  • AMRAP in 3 minutes
  • 3 Power Cleans (60/40 kg)
  • 6 Push-Ups
  • 9 Air Squats
  • Then Rest 1 minute
  • Repeat 5 times
    Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

On The Ninth Day Of CrossFit My Coaches Gave To Meeeeeeeee…!

Karen

  • 150 Wallballs

On The Eighth Day Of CrossFit My Coaches Gave To Meeeeeeeee…!

 

WOD 17.1

  • 10 dumbbell snatches
  • 15 burpee box jump-overs
  • 20 dumbbell snatches
  • 15 burpee box jump-overs
  • 30 dumbbell snatches
  • 15 burpee box jump-overs
  • 40 dumbbell snatches
  • 15 burpee box jump-overs
  • 50 dumbbell snatches
  • 15 burpee box jump-overs

Men use 22,5 kg dumbbell and L- box

Women use 15 kg. dumbbell and M box

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Lähiaja treeningud

Dec
14
R
2018
19:30 Basic
Basic
Dec 14 @ 19:30 – 20:30
  WOD 17.1 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 22,5 kg dumbbell and L- box[...]
Dec
15
L
2018
10:00 CrossFit
CrossFit
Dec 15 @ 10:00 – 11:00
  WOD 17.1 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 22,5 kg dumbbell and L- box[...]
Dec
17
E
2018
12:00 CrossFit
CrossFit
Dec 17 @ 12:00 – 13:00
  WOD 17.1 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 22,5 kg dumbbell and L- box[...]
16:30 CrossFit
CrossFit
Dec 17 @ 16:30 – 17:30
  WOD 17.1 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 22,5 kg dumbbell and L- box[...]
17:30 CrossFit
CrossFit
Dec 17 @ 17:30 – 18:30
  WOD 17.1 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 22,5 kg dumbbell and L- box[...]

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