20-03-2017

FITNESS

PR Monday!!!

Strength
1RM Front Squat


WOD
Amrap 7min

3,6,9,12...
Front Squat RX(40kg/30kg)
TTB

Rest 2min

Amrap 7min
3,6,9,12...
Push Press
Pull up

Rest 2min

Amrap 7min
3,6,9,12,...
Thrusters
Burpees Over The Bar

BURNOUT

with a running clock

0-15
AMRAP
3,6,9,12...
cal row
reverse burpees
30 DU


15-30
3,6,9,12
Cal ski
SDHP

18-03-2017

Saturday Madness!!

WOD#1


Benchmark
''ANGIE''
For Time
100 Pull ups
100 Push ups
100 Sit ups
100 Squats


Rest 5min

WOD#2

For Time
1000m RunĀ 

BURNOUT

Overhead squat

Ankle
Hips
Thoracic
Shoulders

17-03-2017

FITNESS

Open Crossfit Games 17.4

AMRAP 13'
55 Deadlifts
55 Wall-Balls
55 Calorie Row
55 Handstand Push-ups

BURNOUT

3 rounds of

AMRAP 4'
12 CAL SKI
12 BURPEES
12 AIR SQUAT

1' REST

AMRAP 4'
12 CAL BIKE
12 SIT UPS
12 PUSH UPS

1' REST

16-03-2017

FITNESS

'Fatal 40''


Skill: Hang Power Clean, Hang Power Snatch

Team of 2
40 Wall Balls RX( 9kg/6kg)
40 Hang Power Cleans RX( 40kg/30kg)
40 Pull ups
40 Deadlift RX( 40kg/30kg)
40 Push Ups
40 Box Jumps RX( 60cm/50cm)
40 Kettebell Swings RX(24kg/16kg)
40 TTB
40 Air Squat
40 Hang Power Snatch RX( 40kg/30kg)
40 DU/120 SJR
40 Sit Ups
40 Burpees

BURNOUT

AMRAP 30'

30 hollow rocks
25 Slamball
20 reverse burpees
15 cal row
10 v ups

15-03-2017

FITNESS

Strength
4x3 80% of 1RM Deadlift
4x10 Strict TTB/Strict Leg Raises

Skill: Push Jerk

WOD
Amrap 12min
2,4,6,8,10,12,14...
Push Jerk RX( 20kg/12,5kg)
Down ups
Lunges

BURNOUT

AMRAP 20'

3,6,9,12 ....
Swings
Box jumps
Cal assault
50 DU between each round

MOBILITY

Front Rack
Hips
Ankle

14-03-2017

FITNESS

Strength

4x12-16 Seated One Arm DB Press ( 6/6 or 8/8 side)
4x12-16 One Arm Ring Rows

Skill: One Arm Swings, One Arm KB Thrusters

WOD
5 Rounds of
10 Right Arm Swings RX(24kg/16kg)
10 Right Arm Thrusters
20 Sit ups
10 Left Arm Swings
10 Left Arm Thrusters
12/9 Cal Ski

BURNOUT

TEAMS OF 2


5 rounds of
1' Burpee box jumps
1' V ups
1' Sled
1' Squat
1' L sit

13-03-2017

FITNESS

Strength

4x3 RM 70% of 1RM Back Squat
* With 2 seconds at the bottom
4x60m Double KB Front Rack Walk

WOD
4 Rounds of
1min Max Cal Assault Bike
30sec Rest
1min Max Snatch RX(50kg/35kg)
30sec Rest
1min Max C2B/Pull - ups
30sec Rest

BURNOUT

3 rounds of


AMRAP 3
15 air squat
10 push ups

1' rest

AMRAP 3
8 swings
8 press

1' rest


AMRAP 3
8 cal ski
8 burpees

1' rest

11-03-2017

FITNESS

WOD

''Filthy Fifty''

For Time
50 Box Jumps 60cm/50cm
50 Jumping Pulls Ups
50 Kettlebell Swings 16kg/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20kg/15kg
50 Hip Extensions
50 Wall Ball 9kg/6kg
50 Burpees
50 DU/ 150 SJR

MOBILITY

Thoracic

Shoulders
Elbow
Wrist

10-03-2107

FITNESS

Open Crossfit Games 17.3

BURNOUT

AMRAP 30'

50 lunges weighted
40 deadlift
30 box jumps
20 cal ski
10 burpees ground to overhead

09-03-2017

FITNESS

Skill: Clean and Jerk, Russian Swings


Team of 2
''MIAGI''
WOD
For Time
50 Deadlifts RX(60kg/40kg)
50 HR Push Ups/Push Ups
50 Clean and Jerks RX(60kg/40kg)
50 Pull Ups
50 Russian Swings/ RX Double R.Swings (24kg/16kg)
50 Goblet Squat Rx(24kg/16kg)
50 Wall Walk
50 Box Jumps RX(60cm/50cm)
50 TTB
50 Double Unders

BURNOUT

AMRAP 30

1' assult bike
1' du
1' down ups
1' row
1' rest