Fredag 15 december 2017

 

WoD

In pairs - UGOIGO/Share

100 Pushpress @ 50% 1RM (Rx 50/35kg) - total/shared (50 each)
While one person is doing Pushpresses the other is holding a Plank Position

100 Broad Jumps (Rx 180/150cm) - total/shared
While one person is doing Broad Jumps the other is holding a Handstand position

100 Toes2Bar - total/shared
While one person is doing Toes2Bar the other is holding a "Jägarställning"

100 Goblet Squats (Rx24/16kgkg) - total/shared
While one person is doing Goblet Squats the other is holding a bar (same as Pushpress) in the front rack position

Seniorpass

In pairs - One at a Time 

60 Pushpress @ (6-20kg) - total/shared (30 each, Swap after 10 reps)
While one person is doing Pushpresses the other is holding a Plank Position

60 Box Jumps OR Step ups - total/shared
While one person is doing Box Jumps the other is holding a bar over head with straight arms

60 Knee Raises - total/shared
While one person is doing Toes2Bar the other is holding a "Jägarställning"

60 Wallballs - total/shared
While one person is doing Wallballs the other is holding a bar (same as Pushpress) in the front rack position

Torsdag 14 December 2017

WoD#1

5-3-2-1-1-1 Split Jerk @ 50-60-70-80-90-100% 1RM
Rest 60-90s between lifts
Time Cap 12 minutes

WoD#2

21-15-9

Power Clean @ 60% 1RM (Rx 60/40kg) 
Knees 2 Elbows OR V Ups 

Time Cap 10 minutes.

WoD#3:

20 Pull Ups OR Ring Rows
20 Wallballs (Rx 9/6kg)
20 Front Squats (Rx 50/35kg)
20 Sumo Deadlift Highpulls (Rx 32/24kg)
20 Double Unders or 20 Mountain Climbers
20 SDHP
20 Front Squats
20 Wallballs
20 Pull Ups or Ring Rows

Time Cap: 10 minutes

Nybörjarepass

WoD#1
12 Minutes Split Jerk Teknik with low to medium weights
(5-5-5 @ increasing weights)

WoD#2:

20 Pull Ups OR Ring Rows
20 Wallballs (4-6kg)
20 Front Squat (20-40kg)
20 Sumo Deadlift Highpulls (8-24kg)
20 Mountain Climbers
20 Sumo Deadlift Highpulls
20 Front Squats
20 Wallballs
20 Pull Ups OR Ring Rows

Time Cap: 15 minutes

Onsdag 13 december 2017

WoD#1
5-5-5-5 Deadlift @ 40-50-60-70% 1RM
Rest 60-90s between sets

WoD#2 "MH17" (Musikhjälpen 2017)
Amrap 17 min

1 Deadlift (Rx 140/100kg)
7 Pullups
17 KB Snatch (Rx 24/16): Alternating Arms from the Floor
17 Box jump overs (Rx 60/50cm)

Nybörjarpass

WoD#1
5-5-5 Deadlift @ medium weights
Rest 60-90s between sets

WoD#2 "MH17" (Musikhjälpen 2017)
Amrap 14 min

1 Deadlift (Rx 40-80kg)
4 Pullups OR Ring Rows
14 KB Snatch (8-16kg): Alternating Arms from the Floor
14 Box jump overs (30-45cm)


Det är musikhjälpen veckan som pågår till söndagkväll. Mikael G. har startar en digital insamlingsbössa i Crossfit Växjös namn. Vi tillsammans kan hjälpas åt att samla in lite pengar. Detta året går pengarna till arbetet mot barnsexhandel i världen.
Utmaning är att skänka 1 krona för värje rep i AMRAPen. Tillsammans kan vi göra något bra! 
Här kommer länken.

Tisdag 12 december 2017

12 days to christmas with barbell

For Time: Round 1: 1 DL, Round 2 1 DL + 2 Hang Cleans, Round 3 1 DL+2 HC+ 3 FS,..., Round 12 All 12 exercises

1 deadlift
2 hang clean
3 front squat
4 strikt shoulder press
5 back squat
6 push press
7 Thrusters
8 squat clean
9 push jerk
10 hang snatch
11 overhead squat
12 burpees over bar

Rx (42.5/30kg)
Time Cap 36 minutes

Nybörjarepass

12 days to christmas with barbell

For Time: Round 1: 1 DL, Round 2 1 DL + 2 Hang Cleans, Round 3 1 DL+2 HC+ 3 FS,..., Round 12 All 12 exercises

1 deadlift
2 hang clean
3 front squat
4 strikt shoulder press
5 back squat
6 push press
7 Thrusters
8 Push ups
9 push jerk
10 Situps
11 Air squats
12 burpees 

Rx (10-30kg)
Time Cap 30 minutes

Seniorpass

WoD# 1:

Tabata Wallballs

WoD#2:

3 rounds for time (4-12kg Kettlebells)

12 KB Swings (Russian)
Run 100M with KB
12 KB Deadlifts
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB

Måndag 11 december 2017

WoD#1:
4 Rounds
10 Shoulder to Overhead (60% 1RM Push Press) (Rx 60/40kg)
10 Back Squats (Same Weight)
10 Lateral Burpees Over the Barbell
Rest 60s between Rounds
Time Cap 15 minutes

WoD#2:
5 Rounds:
5 Ground to Overhead (Clean & Jerk or Snatch): Same weight as WoD#1 (Rx 60/40kg)
10 Toes to Bar
15 Box Jumps (Rx 60/50cm)
Time Cap 15 minutes

Nybörjarepass

WoD#1:
3 Rounds
10 Push Press (15-40kg)
10 Back Squats (Same Weight)
10 Lateral Burpees Over the Barbell
Rest 60s between Rounds
Time Cap 12 minutes

WoD#2:
4 Rounds
4 Clean & Jerk: Same weight as WoD#1 (15-40kg)
8 Toes to Bar or V Ups
12 Box Jumps (30-45cm)
Time Cap 12 minutes

 

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