Treeningukava/ WOD

On the eleventh day of CrossFit we voted for:

5 rounds
Every 2 minutes:
Max calories on the machine
(Echo Bike -> Ski Erg -> Bike Erg -> Rower -> Assault Bike)
Buy in:
12, 10, 8, 6, 4rep of Devil Presses with single DB
*every new 2min the DB weight gets heavier and the rep count smaller
N/M
Rx (15kg/20kg, 17,5kg/25kg, 20kg/30kg, 22,5kg/35kg, 25kg/40kg)
Sc (10kg/15kg, 12,5kg/20kg, 15kg/25kg, 17,5kg/30kg, 20kg/35kg)

Between rounds 30 sec rest!

On the tenth day of CrossFit my coaches gave to me

“Deck of Cards”
one deck for group of 2-4 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.

On the ninth day of CrossFit, we voted for :

“Jackie”

For time
1000m row
50 Thrusters 20/15kg
30 Pull ups

On the eighth day of CrossFit, we voted for:

Annie

FOR TIME
50-40-30-20-10
Double Unders
Sit Ups

On the seventh day of CrossFit we voted for:

Dirty500 (Märdi eri)
EMOM 25
Min 1 – 15 burpees
Min 2 – 15 wallballs (9/6)
Min 3 – 15 KB swings (24/16)
Min 4 – 15 box jumps (L/M)
Min 5 – 40 DU (sc: 80 SU)

On the sixth day of CrossFit we voted for:

PARTNER CHAD 1000X

For time with a partner:
1000 rucksack step-ups (15/20 kg) M
– Both partners work at the same time.

On the fifth day of CrossFit we voted for:

Open workout 23.2 A

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 7,5 mtr out/7,5 mtr back)
*Add 5 burpee pull-ups after each round.

On the fourth day of CrossFit we voted for:

Sille

For time:
500m row+50 kb swings
400m row+40 kb swings
300m row+30 kb swings
200m row+ 20 kb swings
100m row+ 10 kb swings
M 16kg, N 12 kg

On the third day of CrossFit we voted for:

Open workout 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

On the second day of CrossFit we voted for :

VADER
3 Rounds for Time
24/17 calorie Row
21 Wall Ball Shots (6/9 kg)
15 Dumbbell Snatches (15/22,5 kg)
8 Burpees Over the Erg