Blog

WOD 29.03.2017

15 rounds for time
5 deadlifts 100/70
10 hand release push ups
15 box jumps 60/50

rx+ 120/85

WOD 28.03.2017 "Nicole"

a)"Nicole"
amrap 20min
400m run
max reps pull ups

b) 5 sets
20sec L-sit hold
20sec deadhang

WOD 27.03.2017

CrossFit Games Open 17.5
10 rounds for time
9 thrusters 40/30
35 double unders

WOD 26.03.2017

a) 3 sets
8-12 single arm glute bridge db floorpress
8-12 single arm renegade row
8-12 half kneeling db chops

b) 3 rounds for max reps
1min row
1min mountain climber
1min bike
1min jumping squats
1min ski
1min rest

WOD 25.03.2017

"extended Jack" in teams of 2
amrap 30min
10 push press 50/35
10 swings 24/16
10 box jumps 60/50

partners switch after each movement

WOD 24.03.2017

a) 5 rounds for time
200m db farmers carry 25/15
20 push ups on db 25/15
20 db frontrack lunges 25/15

b) 3 sets
8-12 db bent over row
1min plank hold

WOD 23.03.2017

"Happy 49"
for time
49 cal ski
49 knees to elbow
49 kb high pull 32/24
49 cal row
49 burpee
49 db power cleans 20/15
49 cal bike
49 sit ups
49 ball slams 20/15

WOD 22.03.2017

a) from 0:00 - 15:00
amrap
5 bear complex 60/40
15 chest to bar pull ups
50 double unders

b) from 15:00-30:00
3RM backsquat

WOD 21.03.2017

a) 5 sets
5 benchpress (climbing)
1-2 legless rope climbs

b) for time
100 burpee box jump overs 60/50

WOD 20.03.2017

CrossFit Games Open 17.4
amrap 13min
55 deadlifts 100/70
55 wall balls 20/14lbs
55cal row
55 handstand push ups