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Read more about the article 17. september 2019
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17. september 2019

WOD

AMRAP 18

7 Toes to Bar
7 Deadlifts w 2 DB-s 22,5/15 kf
7 Hang Cleans w 2 DB-s 22,5/15 kg
7 Burpees

17. september 2019 kommenteerimine on välja lülitatud
16. sept. 2019
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16. september 2019

BENCHMARK DAY

WOD

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: 29.04.19

16. september 2019 kommenteerimine on välja lülitatud
15. sept. 2019
Read more about the article 13. september 2019
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13. september 2019

WOD

THE GHOST
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

last time performed 14.01

13. september 2019 kommenteerimine on välja lülitatud
12. sept. 2019
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12. september 2019

BOX BRIEF

MUUDATUSED TUNNIPLAANIS –
alates 16.09 TULEB JUURDE!!!!!
alates 16.09 lisanduvad lõunased tunnid teisipäevale ja neljapäevale. Seega saate meie juures lõunaaajal keha ja vaimu turgutamas käia viiel päeval nädalas!
esmaspäeval lisandub kell 19.30 CrossFit klass. See toimub taga saalis ja kohtade arv on piiratud 6-le

WOD

FOR TIME
10-9-8-7-6-5-4-3-2-1
Ring Rows feet on Box
Ring Dips
Between Sets 15 Mtr DB Walking Lunges 22,5 kg/15kg
Timecap: 15 Minutes

12. september 2019 kommenteerimine on välja lülitatud
11. sept. 2019
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11. september 2019

WOD

AMRAP4
Buy in 50 Wallballs
10 Power Cleans 40/25 kg
10 Lateral Burpees over BB
Rest 3 Minutes
AMRAP4
Buy in 35 Wallballs
10 Power Cleans 50/35 kg
10 Lateral Burpees over BB
Rest 3 Minutes
AMRAP4
Buy in 20 Wallballs
10 Power Cleans 60/45 kg
10 Lateral Burpees over BB
Rest 3 Minutes

11. september 2019 kommenteerimine on välja lülitatud
10. sept. 2019
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10. september 2019

WOD

For Time:
800 Meter Run
50 KB Swings(24/16 kg)
25 Push Ups
800 Meter Run
50 Box Jumps L/M
25 Push Ups
800 Meter Run

10. september 2019 kommenteerimine on välja lülitatud
9. sept. 2019
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9. september 2019

WOD

BENCHMARK DAY

15 minutes to find heavy 3 rep thruster with good form

FRAN

21-15-9 Reps For Time
Thrusters (43/29 kg)
Pull-Ups

Good Times for “Fran”
– Beginner: 7-9 minutes
– Intermediate: 6-7 minutes
– Advanced: 4-6 minutes
– Elite: <4 minutes

last time performed 5.11.18

9. september 2019 kommenteerimine on välja lülitatud
8. sept. 2019
Read more about the article 5. september 2019
Treeningukava/ WOD

5. september 2019

BENCHMARK DAY

ISABEL
For Time
30 Snatches (61/43 kg)
Any single-movement ground-to-overhead is acceptable (power snatch, full/squat snatch, split snatch).
Good Times for “Isabel”
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <3 minutes

GRACE
For Time
30 Clean-and-Jerks (61/43 kg)
Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.
Good Times for “Grace”
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <3 minutes

5. september 2019 kommenteerimine on välja lülitatud
4. sept. 2019