12 Days of CrossFit
1 HSPU
2 Push Presses
3 Back Squats
4 Snatches
5 Push Ups
6 Box Step Ups
7 Box Jumps
8 Double Unders
9 Wallballs
10 Lateral Burpees over BB
11 cal Row
12 Clean ja Jerks
BB weight 25/40 kg
sooritusjärjekord
For Time:
2000 m Row
OPEN WOD 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
“Deck of Cards”
one deck for group of 2-4 people:
Hearts – sit-up
Spades – kb swing
Diamonds – burpee
Clubs – wall balls
Joker = 200 Double Unders
Jack – 11 reps, Queen – 12 reps, King – 13 reps, Ace – 20 reps.
OPEN 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
Time cap: 15 min.
“The Spartan 300”
25 Pull Ups
50 Deadlifts (60/45 kg)
50 Push Ups
50 Box Jumps (M/L)
50 Floor Wipers
50 KB Clean and Press (16/12 kg)
25 Pull Ups
CHAD
For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (20/15 kg)
ISABEL
For Time
30 Snatches (43/61 kg)
GRACE
For Time
30 Clean-and-Jerks (43/61 kg)
TABATA THIS
Five Tabatas in 24 minutes:
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
CrossFit Total
Sum of the best of 3 attempts at each lift:
Back Squat
Shoulder Press
Deadlift