Ota yhteyttä: info@crossfitpieksamaki.fi

Team wod

Teams of 3-4
30min amrap
Team advances for 150 meters with sled and kettlebells, then the team rows for 1km with 1 rower.
Rest 1 min before next round.

WOD
Fight Gone Bad!
Three rounds of:
Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Strenght
Find 5rm front squat

WOD
For time
Front squat x5
Pull up x25
Front squat x4
Pull up x20
Front squat x3
Pull up x15
Front squat x2
Pull up x10
Front squat x1
Pull up x5

WOD
Teams of 4 (2-3)
3k row
50 thrusters w/ 2barbells
50 box over jumps w/ 2box
30 team burbees in unison
50 front squats w/ 2barbells
50 s2oh w/ barbells

Mobility/open doors 12.00

Ilmoittaudu kursseille

ONRAMP, LITE, FOUNDATIONS

WODconnect
CrossFit Journal: The Performance-Based Lifestyle Resource