WOD/Blogi

9.45-13.00  boxis Burpeeball-i turniir.

Kõik oodatud osalema!

WOD

Annie, are you OK?

21-15-9 Reps for Time
Row (calories)
Thrusters (30/20 kg)
Medicine Ball Cleans (9/6 kg)
Sumo Deadlift High-Pulls (30/20 kg)
Wall Balls (9/6kg)
Burpees

WOD

Tabata back squats, 25 | 40 kg.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

PÜHADE AJAL TEGUTSEME BOXIS JÄRGNEVALT

21. detsember – näeme hommikul kell 10.00

23. detsember – tavapärane tunniplaan

24. detsember – kell 10.00 Jõulueri, õhtul box suletud

25. detsember – box suletud

26. detsember – box suletud

27. – 30. detsember – tavapärane tunniplaan

31. detsember ja 1. jaanuar box suletud

2. jaanuar – we are back!!!!

WOD

Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

WOD

DT

5 Rounds For Time
12 Deadlifts (70/47 kg)
9 Hang Power Cleans (70/47 kg)
6 Push Jerks (70/47 kg)

WOD

Annie on Rope

50-40-30-20-10
Double Unders
Sit Ups
After every Set of Sit Ups peform 3 Rope Climbs

WOD

Complete as many rounds as possible in 12 minutes of:
250/200-m row
100-m farmers carry
15 dumbbell front squats
♀ 10 kg dumbbells
♂ 15kg dumbbells

FOR QUALITY
3 Position Power Snatch
Build to a Heavy Complex

AMRAP 3:
8 Lateral Burpees over BB
12 Power Snatches (30/20 kg)
Rest 3 Minutes
AMRAP 3:
8 Lateral Burpees over BB
8 Power Snatches (40/25 kg)
Rest 3 Minutes
AMRAP 3:
8 Lateral Burpees over BB
4 Power Snatches (50/35kg)

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

As with last year, we are taking one element from each WOD from the past 11 days and building another epic version of our own 2019 12 Days WOD

For Time
1 Double Unders 20 reps
2 Power Snatches 35/20 kg
3 Back Squats 35/20 kg
4 Thrusters 35/20 kg
5 Box Jumps
6 Overhead Squats 35/20 kg
7 Burpees
8 Clean ja Jerks 35/20 kg
9 KB Swings
10 Wallballs
11 Toes to Bar
12 Deadlifts 35/20 kg
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.