ENDURANCE-Hall 4 5.06 Endurance Buddy WOD FOR TIME – 240 cal Echo Bike ( intervals of 10 cals) – 3.2 km Run (intervals of 400m) – 120 Wall Balls (intervals of 10 reps) 7.06 Endurance WOD: Buddy WOD FOR MAX cal/reps. A) 12 min AMRAP…
WODs-LOCATION-HALL 6 5.06 CrossFit A) Ring Dips (weighted) 5 x 5 After each set perform 10-15 Banded Triceps Extensions B) WOD: FOR TIME 2000m Row This is a test for the upcoming cycle that focus to improve your 2km row time. Please LOG IN your…
ENDURANCE-Hall 4 31.05 Endurance WOD: For total reps on each SKI ERG / BIKE ERG / SHUTTLE RUN – 5 min WORK 1 min REST – 3 min WORK 1 min REST – 2 min WORK 1 min rest 1 Shuttle Run = 10 m…
WODs-LOCATION-HALL 6 31.05 CrossFit KIPPING MOVEMENT PRACTICE A) ± 20 min of Butterfly / Muscle Ups Practice Pick the movement that is still challenging for you, and with coach try to spend some time and make quality practice. This supposed to be a lighter day…
ENDURANCE-Hall 4 22.05 Endurance Crossfit U1 Triple 3 FOR TIME: RX 3 km Row 300 Double Unders 3km RUN SC 2 km Row 200 Double Unders 2.1 km RUN 24.05 Endurance WOD: 7 ROUNDS – 400m Run – 21/15 cal Row – 15 Burpee to…
WODs-LOCATION-HALL 6 22.05 CrossFit A) Bench Press 5×5 @85%/RPE 8.5 (across) after each set perform 20 Hollow Rocks B) WOD: 12 min EMOM Min 1: 15/11 cal Echo Bike Min 2: 12 DB Box Step Ups @1×22.5/15 kg Min 3: 20 CrossOver Singles 🙂 23.05…
ENDURANCE-Hall 4 15.05 Endurance WOD: Cal + Rounds BUY IN: 5 min Echo Bike for cal – steady pace. Into 12 min AMRAP: – 20 DB Snatches – 15 DB Goblet Squats – 10 Burpees Over the DB REST 3 min BUY IN: 5 min…
WODs-LOCATION-HALL 6 15.05 CrossFit A) Bench Press 5×5 @83%/RPE 8.3 (across) after each set perform 15-20 Banded Pull Aparts B) WOD: 8 min EMOM Min 1: 12 Burpees Box Jump Over Min 2: 15 Russian KB Swings @24/16kg Straight into: 4 min Row for max…
ENDURANCE-Hall 4 8.05 Endurance WOD: BUDDY WOD A) 12 min AMRAP – 10/7 cal Bike Erg dumper @10 and standing! – 8 Alt.DB Snatches @15/10kg 1 min REST B) 12 min AMRAP – 8/6 cal Ski Erg – 8 Goblet Squats @16/12kg 1 min REST…
WODs-LOCATION-HALL 6 8.05 CrossFit A) Bench Press 5×5 @80%/RPE 8 (across) after each set perform 10-15 Reverse Flyes B) WOD: Every 3:30 x 5: – 15 Wall Balls @9/6kg – 15/11 cal Echo Bike – 12 Push Ups TIME LEFT = REST SCORE = SLOWEST…
ENDURANCE-Hall 4 1.05 Endurance WOD: PARTNER WOD FOR TIME: – 1.4km RUN ( together ) – 160 Ground to Overhead Plate @20/15kg (split) – 700m run Burden Run @20/15kg per person (together) – 140 Burpee Jump on the plate (split) – 120 cal Echo Bike…
WODs-LOCATION-HALL 6 1.05 CrossFit A) Bench Press 5×5 @75%/RPE 7.5 (across) after each set perform 30 sec reverse Plank B) WOD: FOR TIME 21-15-12-9-6 – Cal Row – KB Thrusters @2×24/16kg 2.05 CrossFit A) Every 2 min x 5: – 200m Run – 2 Rope…
