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BENCHMARK DAY

CrossFit Total
1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift

WOD

FOR TIME
21-18-15-12-9-6
cal ROW
TTB

WOD

OPEN Wod 17.1
For Time
10 Dumbbell Snatches (22,5/15 kg)
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
Time Cap: 20 minutes

CrossFit klassid laupäeval algusega kell 10.00 ja 11.00

NÄEME BOXIS!

WOD

7 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible
After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.

FOR LOAD & QUALITY

Power clean 5-3-3-1-1-1 reps

FOR TIME

Flight Simulator
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

BOX BRIEF

Järgmine sõudeklass toimub 1o. veebruaril kell 18.00. Klassis osalemise eelduseks eelnev vähemalt ühe  Basic Rowing klassi läbimine

Laupäevadel algavad klassid jälle kell 11.00 ja 12.00

WOD

Complete as many rounds as possible in 12 minutes of:
30 GHD Floor Sit Ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
♀ 15 kg dumbbell
♂ 22,5 kg dumbbell

BENCHMARK DAY

Fight Gone Bad

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (9/6 kg)
1 minute Sumo Deadlift High-Pulls (35/25 kg)
1 minute Box Jumps (L/M)
1 minute Push Press (35/25 kg)
1 minute Row (calories)
1 minute Rest
last time performed 20.10.20

TUNNID ALGAVAD BOXIS KELL 9.30; 10.30 ja 11.30

OPEN Workout 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 15 kg dumbbells ♂ 22,5 kg dumbbells