WOD/Blogi

WOD

AMRAP 16
1 Round of “Strict Cindy”
10/7 Cal of Row/Bike/Ski between rounds

Strict Cindy:
5 Strict Pull ups
10 Push Ups
15 Air Squats

WOD

3 rounds for time

15 Toes to Bars
10 KB Snatches L Arm 24/16 kg
10m KB OVH Lunges
10 KB Snatches R Arm 24/16 kg
10m KB OVH Lunges

WOD

8 rounds for time
1 Wallwalk
3 Front Squats 60/40 kg
30 Double Unders

WOD

2 rounds of

AMRAP 5
Max Cal Row/Assault Bike
rest 2 min
EMOM 5
3 Devil Presses 2×15/22.5kg
Max Shuttle Runs in the remaining time
rest 2 min

WOD

“McGhee”
Amrap 30 minutes of:
5 Deadlifts, 125/85 kg
13 Push-ups
9 Box jumps, XL/L

WOD

“Ingrid”
10 rounds for time of:
3 Power Snatches, 61/43 kg
3 Bar-over Burpees

WOD

For time:
2000 mtr Row

Rest 3 minutes, then…

3 Rounds for time of:
20 KB Swings 24/16 kg
35m Walking Lunge
25 Sit-ups ADV: GHD
15 Chest-to-bar Pull-ups

BOX BRIEF

JÕULUDE AJAL TOIMETAME JÄRGMISELT:

24. detsembril kell 10.00 Christmas Special!
25. detsember box suletud
26. detsembril kell 17.00 2. jõulupüha eri

WOD

HEAVY DAY

Back Squat
8-8-8-8

WOD

For time:
30 Double KB Hang Clean & Jerks

For time:
30 Handstand Push-ups, strict

For time:
30m Handstand Walk

*Rest 3 minutes between each
Men: Two 24 kg kettlebells
Women: Two 16 kg kettlebells

On the twelfth day of CrossFit my coaches gave to me…….

12 Days of Christmas

FOR TIME

1 Deadlift 100/60 kg
2 one Hand DB OVH Squats 15/10 kg
3 5 mtr Shutlle sprints
4 Burpees
5 Crossover Single Unders
6 Snatches 30/20 kg
7+7 Plate HSW or ADV 7 Mtr HSW
8 Wallballs
9 Power Cleans 30/20 kg
10 cal Row
11 DB Swings to eye Level
12 C2B Pull Ups ADV muscle Ups

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.