Endurance & weightlifting torstai 05.1.2017

Endurance WOD torstai klo 10, 17.30 ja 19.30 Every 3 minutes, for 36 minutes (3 rounds of each): Station 1 – 25/15 Calories of Assault Bike Station 2 – 50 Double-Unders + 8/4 Handstand Push-Ups Station 3 – Run 450 Meters Station 4 – 20 sit ups + 10 Push Presses (40/30...

Endurance & weightlifting sunnuntai 13.11.2016

Endurance WOD sunnuntai klo 12 ja 15 In teams of 2 for 36 minutes alternate stations together every 4 minutes and share the work. Station 1: Ski 20/16 calories 40 double-unders 20 goblet squat (24/16 lb.) Station 2: 30 sit up med-ball tosses (alternating, 9/6 kg) 20...
WOD perjantai 15.7.2016

WOD perjantai 15.7.2016

WOD perjantai klo 10, 16 ja 17 EMOMx20: Odd: 5 x Strict C2B Even: 5 x Strict Ring Dip Add weight if possible For time: 50 Sit Ups 50 Cal Row 50 T2B 50 Cal Ski 50 Sit Ups —- Kehonhuolto klo 9.30 Bootcamp klo 8.30 ja 18 Muscle ja power klo 11.00 ja...
WOD tiistai 15.12.2015

WOD tiistai 15.12.2015

WOD tiistai klo 9, 16, 17, 18 ja 19 Weighted Pull Ups 5 x 5 reps ”Dominique” 15 minute AMRAP of: 5 x HSPU 10 x Pull Up 15 x Weighted Sit Up 20/15kg —- Peruskurssit: ei peruskursseja viikolla 51 —- Kehonhuolto klo 10 Tekniikka klo 17.30 Muscle and power klo...
WOD maanantai 2.3.2015

WOD maanantai 2.3.2015

Maanantai WOD klo 8, 16, 17, 18, 19 4 sets of: Front Rack Reverse Lunges x 12 reps Rest 30 seconds Weighted Sit Ups x 15 Rest 3 minutes 3 Rounds of: Run 300m Max Reps Front Squats @ 65% of 1RM Front Squat —- Liikkuvuus klo 9 Basic WOD: Bootcamp klo 11 (CrossFit Games...