21. detsember 2021
WOD
Every 5:00 x 5 Rounds:
75 Double Unders
10 Candlesticks
10 Ball Slams (8/6 kg)
10 Burpees
400 mtr Bike
21. detsember 2021 kommenteerimine on välja lülitatud
20. dets. 2021
20. detsember 2021
WOD
For Time:
20 Back Squats (100/65 kg)
40 Toes-to-Bars
60/40 Calorie Row
20. detsember 2021 kommenteerimine on välja lülitatud
20. dets. 2021
On the twelfth day of CrossFit my coaches gave to me….
12 Days of Christmas
1 Deadlift
2 Sumo Deadlift High Pulls
3 Snatches
4 Thrusters
5 Power Cleans
6 Knees to Elbows
7 Pull Ups
8 Double Unders
9 Burpees
10 Push Presses
11 one leg account Mnt Climbers
12 Overhead Squats
BB weight: 35/25 kg
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, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
On the twelfth day of CrossFit my coaches gave to me…. kommenteerimine on välja lülitatud
16. dets. 2021
On the eleventh day of CrossFit you have voted for
MIRTEL
In teams of 2
AMRAP 21 min:
8 HSPU
12 DB Box Step Overs 22,5/15 kg
23 Cal Row
48 mountain Climbers
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15. dets. 2021
On the tenth day of CrossFit my coaches gave to me….
Bear Complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
On the tenth day of CrossFit my coaches gave to me…. kommenteerimine on välja lülitatud
14. dets. 2021
14. detsember 2021
On the ninth day of crossfit my coaches gave to me the deck of cards:
Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
one deck for group of 2-5 people
Hearts – sit-up
Spades – kb swing
Diamonds – burpee
Clubs – wall balls
Joker = 100 Double Unders
Jack – 11 reps, Queen – 12 reps, King – 13 reps, Ace – 20 reps.
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13. dets. 2021
On the eight day of crossfit my coaches gave to me:
OPEN WOD 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
On the eight day of crossfit my coaches gave to me: kommenteerimine on välja lülitatud
12. dets. 2021
12. detsember 2021
On the seventh day of crossfit my coaches gave to me….
EMOM 15:
10 Pull-ups
15 Push-ups
20 Air Squats
– If you fall behind the clock, continue as an AMRAP for up to 15 minutes.
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11. dets. 2021
11. detsember 2021
On the sixth day of crossfit my coaches gave to me….
SHARED FILTHY FIFTY
Teams of 2
“Filthy Fifty”
50 Box jumps (60/50 cm)
50 Jumping pull-ups
50 Kettlebell swings (16/12kg)
50 steps walking lunge
50 Knees to elbows
50 Push press (20/15kg)
50 Back extensions
50 Wall ball shots (20/14 lbs)
50 Burpees
50 Double unders
11. detsember 2021 kommenteerimine on välja lülitatud
10. dets. 2021
10. detsember 2021
On the fifth day of crossfit my coaches gave to me…
EXTEND ELIZABETH
For Time:
21-18-15-12-9-6-3
Power Cleans (61/43 kg)
Ring Dips
10. detsember 2021 kommenteerimine on välja lülitatud
9. dets. 2021
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