WOD/Blogi

BENCHMARK DAY

The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.

WOD

AMRAP 14 with a partner:
8 pull-ups
8 wall-ball shots (6/9 kg) (2.7/3 m)
– Partners alternate rounds.
– Score is total time.

WOD

6 rounds for time:
9 deadlifts (70/100 kg)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.

BOX BRIEF

CrossFit Tartu Käärikul! Katsetasime koostegemise jôudu väljaspool boxi! Toimis! 15 kilomeetrit Kekkose rajal oli mônus pühapäevane jalutuskäik, millega kaasnes palju huvitavaid jutuajamisi, korralikud kopsutäied metsaôhku, uusi tutvusi, veidike eneseületusi. Saun ja supp olid väärikas punkt meie retkele.

WOD

For time:
21-15-9:
Hang power cleans (45/60 kg)
15-12-9:
Strict handstand push-ups

WOD

21 chest-to-bar pull-ups
63 double-unders
15 chest-to-bar pull-ups
45 double-unders
9 chest-to-bar pull-ups
27 double-unders

10.00 TIIMIKAS

WOD

3 rounds for time:
20 sumo deadlift high pull (25/34 kg)
30 walking lunges
12.2-m handstand walk

WOD

2010 NORCAL SECTIONAL WORKOUT A

Against a 6:00 running clock:
Row 1000 m
Max rep overhead squats (34/52 kg)

BENCHMARK DAY

NATE

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

HEAVY DAY

Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round.