WOD tiistai 19.3.2024

WOD tiistai klo 9, 16 ja 18 Gymnastic EMOM x 20: 1) pistol squat 2) DU 3) wall walk 4) alternating DB hang clean & jerk 5) rest 6 rounds for time: 6 power clean 8 alternating lunges 10 burpee over the bar 12 v-ups Time cap 13 min —– Muscle ja power...

WOD maanantai 18.3.2024

WOD maanantai klo 9.30, 16 ja 18 5 sets: 5 bench press RPE 7-8 8-12 DB bent over row 2 min rest EMOM x 12 1) rope climb 2) dual DB box step overs 3) run —– Muscle ja power klo 11 (startti) Kehonhuolto 10.30 Bootcamp (startti) klo 8.30 / 16.30 / 18.30 Eazy...

WOD sunnuntai 17.3.2024

Endurance sunnuntai klo 12 5 rounds for consistency: 30/24 cal row 15 box jumps overs 12 burpees 15 hang power clean (30/20 kg) 12 push jerks (30/20 kg) 2 min rest — Masters klo 10 Eazy klo 10/ 11 (startti) Kehonhuolto klo 13 Painonnosto (tekniikka) klo...

WOD lauantai 16.3.2024

WOD lauantai klo 11 Every 2 min for 8 rounds (build to challenging weight): 1 snatch grip deadlift + 1 hang snatch pull + 1 hang squat snatch “ADD REP TO TABLE” Death by: 1 hand release push ups 1 clean and jerk Add 1+1 rep every minute there after and continue until...

WOD perjantai 15.3.2024

WOD perjantai WOD klo 9.30 ja 17 CrossFit Games Open 24.3 — Kehonhuolto klo 10.30 Muscle ja power (startti) klo 11 / 18 Bootcamp (startti) klo 8.30 / 16 Eazy klo 18.15 Juniors klo 17.15 Kehonhuolto klo 10.30 Open gym (60 min) klo...

WOD torstai 14.3.2024

Endurance torstai klo 9, 16 ja 18 Every 3 minutes for 36 minutes (3 rounds of each): Station 1 – 40/32 bike calories Station 2 – 50 double unders + 8/4 HSPU Station 3 – 500/400 m row Station 4 – 30 sit ups + 10 DB push presses ——- Muscle ja power (core)...