Lördag 15 december 2018

WoD#1:

3 Rounds
20m Bear Crawl (Straight Legs, Hips as high as possible) OR 10m HS Walk (Scale to Sideways walk along wall)
16 Pistol Squats OR 16 Weighted Reverse Lunges (24/16kg)

WoD #2: 17 Min AMRAP/Ladder (Down then up)

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-... Reps of:
GHD Situps
Box Jumps (Rx 60/50cm)
Chest2Bar/Pullups
Push Press @ 50% 1RM Push Press (Rx 50/30kg)

Nybörjare Teampass

In pairs - Swap after 30s

Cash In: 80 DU or 160 SU

80 DB Push Press (5-10kg)

80 Deadlifts (30-50 kg)

80 Situps

80 Wallballs (4-6kg)

80 Burpees

Cash Out: 80 DU or 160 SU

Time Cap 28 minutes

Fredag 14 december 2018

Pair WoD

In pairs - Swap after 1 minute

Cash In: 200 DU or 400 SU

100 DB Push Press (Rx 15/10kg)

100 Deadlifts (Rx 60/40 kg)

100 Situps

100 Wallballs

100 Burpees

Cash Out: 200 DU or 400 SU

Time Cap 35 minutes

 

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 13 December 2018

WoD#1

4-3-2-1-1-1 Split Jerk @ 50-60-70-80-90-100% 1RM
Rest 60-90s between lifts
Time Cap 12 minutes

WoD#2

15-12-9

Power Snatch  @ 60% 1RM (Rx 50/35kg) (Advanced Squat Snatch) 
Toes 2 Bar OR V Ups 

Time Cap 10 minutes.

WoD#3:

20 Pull Ups
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

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 OR 20 DU
20 Sumo Deadlift Highpulls
20 Front Squats
20 Wallballs
20 Pull Ups OR Ring Rows

Time Cap: 15 minutes

Onsdag 12 december 2018

WoD#1
5-5-5-5 Back Squat @ 50-60-70-80% 1RM
Rest 60-90s between sets

WoD#2: MH18

AMRAP 18min
You go, i go, (person 1 gör hel a varvet innan man byter)
8 boxjump 
10 db snatch 
18 kb swing
18 cal row

MUSIKHJÄLPEN startar denna veckan!! 
Pernilla har öppnat en insamling i Crossfit Växjös namn där ni kära medlemmar kan skänka valfri summa. Årets tema är ”alla har rätt att funka olika.” Och riktar sig åt funktionsnedsättningar i utvecklingsländer. Rörelse är ju något vi älskar, right? 
Ta tag i er teamie & kör musikhjälpens teamwod (står på tavlan) och skänk en slant. Nu hjälper vi andra att hjälpa. Länk här nedanför ☺️

Trevlig träningsvecka!!

https://bossan.musikhjalpen.se/insamlingar/crossfit-vaxjo-83888f2e-fc6d-4e9b-95a3-803222b11a1b

Tisdag 11 december 2018

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 strict 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

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 Ring Rows

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

 

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