burpee

9. veebruar 2016

A) FOR QUALITY

  • 3 Sets of
  • 3-5 Muscle Ups or Muscle up progressions on low rings sc. 5-7 Neg Pull Ups
  • 30-45 Sec L-Sit
  • 8-10 Push ups to Bridge

B) WOD

  • Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
  • 5 Burpee Toes to Bar
  • 30 Wallballs
  • Max Chest to Bar Pull Ups SC: Pullup

2. veebruar 2016

A) STRENGTH

  • 3 Rounds
  • Partner Glut Ham Raises 6-8 reps
  • Max Ring Dips
  • Romanian Deadlifts x 6-8 reps

B) Complete as many rounds and reps as possible in 3 minutes of:

  • 10 Single-Arm KB Snatches
  • 5 Burpee Box Jump-Overs
  • 5 Toes to Bar
  • Rest 3 minutes between sets, and complete a total of five sets.

29. jaanuar 2016

A) STRENGTH

  • 4 Rounds
  • 1-3 Legless Rope Climbs
  • Handstand Hold Free: 15-30 sec
    • Supported: 60 sec
  • unbroken Double Unders RX: 60

B) WOD

  • In teams of two, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
  • 3 Burpee Box Jumps
  • 6 Goblet Squats
  • 9 Kettlebell Swings

27. jaanuar 2016

A) FOR QUALITY

  • 7 Sets of
  • Squat Clean 1,1,1
  • Rest 10 sec between Reps

B) WOD

  • Complete as many rounds and reps as possible in 8minutes of:
  • 3 BB GTOH 40/25 kg
  • 3 Burpees over BB
  • 6 BB GTOH 40/25 kg
  • 6 Burpees over BB
  • 9 BB GTOH 40/25 kg
  • 9 Burpees over BB
  • 12 BB GTOH 40/25kg
  • 12 Burpees over BB
  • ……

12. jaanuar 2016

A) STRENGTH

  • Deadlift
  • A1) In 15 minutes build to a heavy set of 2 reps
  • A2) Perform 6 more 2 reps sets at 90% of A1

B) WOD

  • Four rounds for time of:
  • 14 Alternating KB Snatches from Ground (32/24 kg)
  • 14 Pistols alt. Legs
  • 14 Burpee Box Jumps

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Dec
15
L
2018
10:00 CrossFit
CrossFit
Dec 15 @ 10:00 – 11:00
A) STRENGTH Deadlift A1) In 15 minutes build to a heavy set of 2 reps A2) Perform 6 more 2 reps sets at 90% of A1 B) WOD Four rounds for time of: 14 Alternating KB Snatches[...]
Dec
17
E
2018
12:00 CrossFit
CrossFit
Dec 17 @ 12:00 – 13:00
A) STRENGTH Deadlift A1) In 15 minutes build to a heavy set of 2 reps A2) Perform 6 more 2 reps sets at 90% of A1 B) WOD Four rounds for time of: 14 Alternating KB Snatches[...]
16:30 CrossFit
CrossFit
Dec 17 @ 16:30 – 17:30
A) STRENGTH Deadlift A1) In 15 minutes build to a heavy set of 2 reps A2) Perform 6 more 2 reps sets at 90% of A1 B) WOD Four rounds for time of: 14 Alternating KB Snatches[...]
17:30 CrossFit
CrossFit
Dec 17 @ 17:30 – 18:30
A) STRENGTH Deadlift A1) In 15 minutes build to a heavy set of 2 reps A2) Perform 6 more 2 reps sets at 90% of A1 B) WOD Four rounds for time of: 14 Alternating KB Snatches[...]
18:30 CrossFit
CrossFit
Dec 17 @ 18:30 – 19:30
A) STRENGTH Deadlift A1) In 15 minutes build to a heavy set of 2 reps A2) Perform 6 more 2 reps sets at 90% of A1 B) WOD Four rounds for time of: 14 Alternating KB Snatches[...]

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