25. mai 2019

BOX SULETUD 25.-26. mai

WOD perform at home:

5 Rounds for Time

20 Burpees

30 Walking Lunges

40 Jumping Jacks

50 Air Squats

time each Round and Rest 3 Minutes between Rounds.

Post results in CF Siseinfo

25. mai 2019 kommenteerimine on välja lülitatud

24. mai 2019


50 Double Unders
30 Sit Ups
Max Strict Pull-ups

Score is Total Pull-ups


24. mai 2019 kommenteerimine on välja lülitatud

23. mai 2019


4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups
♀ 15 kg dumbbell ♂ 22,5 kg dumbbell

23. mai 2019 kommenteerimine on välja lülitatud

22. mai 2019


4 Rounds for Time
400 m Run
25 Wallballs 9/6 kg
15 Toes to Bar

22. mai 2019 kommenteerimine on välja lülitatud

21. mai 2019


For Time
1000 m Row
50 Kb Swings 24/16 kg
750 m Row
30 Kb Swings
500 m Row
20 Kb Swings
250 m Row
10 Kb Swings

If rower not free run until the rower is free
40 m run equals 50 m row

21. mai 2019 kommenteerimine on välja lülitatud

21. nädala tähtsündmused

22. mai kell 17.30 rowing basics

  • Klassis õpetataks ergomeetril sõudmise baastehnikat.

22. mai kell 18.30 rowing

  • Sõudeklass edasijõudnutele

22. mai kell 19.30 tasuta tutvumistreening

  • Tule ja tee tutvust meie tegemistega. Võta kaasa sõber või tuttav. Koos on lahedam! Hea trenni saate ka!

25.-26. mai Tallinn CrossFit Spring Madness

  • Meie boxist võistlevad Tarvi, Mihkel, Hendrik, Ain.  Kui oled Tallinnas, astu läbi ja ela meile kaasa.
  • NB! 25.-26. mai box suletud. Nädalavahetuseks tuleb kõigile soovijaile välja WOD, mida on võimalik sooritada kodustes tingimustes.
21. nädala tähtsündmused kommenteerimine on välja lülitatud

20. mai 2019

Team WOD
in Teams of 2

Station 1
Work: Farmers Carry for max Distance 2X32/24 kg /
Static: Plate OVH Hold 20/15kg
Station 2
Work: Max Clean ja Jerks 60/40 kg
Static: Bottom of Air Squat
Station 3
Work: Sled Push for max Distance 20/0kg added weight
Static: Hollow Hold
Station 4
Work: Max Burpee Box Jumps
Static: Bar Hang
Station 5
Work: Max cal Assault Bike
Static: Superman Hold

Working time in every Station 4 Minutes
Rest between Stations 2 Minutes
one Teammate works, other holds static positions
change as often as needed

20. mai 2019 kommenteerimine on välja lülitatud

18. mai 2019



Memorial Day is just a couple of weeks away, and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point.

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.


1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

Hero WOD’s are not uncommon in the CrossFit community. Besides the story of an amazing human being who gave his courage and ultimate sacrifice for his team and country (which we’re about to get to), it also gives us a chance to pay tribute to all the other Hero WOD’s such as J.T., Michael, Randy, and Nate. CrossFit still makes new Hero workouts to this day.

“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”

–Russel Berger, CrossFit

So what made Lieutenant Murphy’s story so impactful? Here’s an excerpt about what went down in Afghanistan in June 2005:

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

—Murph Foundation “Biography”

18. mai 2019 kommenteerimine on välja lülitatud

17. mai 2019


  • Bear Complex
  • 5 Rounds For Load
  • Complete 7 Unbroken Sets of this Complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round

17. mai 2019 kommenteerimine on välja lülitatud
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