Browsing articles from "oktober, 2013"

Torsdag 31 okt

2013-10-31 | Cristian Carrasco | WOD CrossFit | No Comments

Mobilitet: axlar/höft 20 min å hitta dagens tyngsta snatch THE “LUKE” WOD 5 Min AMRAP 4 Power Cleans 70/47 24 Double Unders 10 Pull-Ups

Onsdag 30 okt

2013-10-30 | Cristian Carrasco | WOD CrossFit | No Comments

Skill: Thrusters ”Kalsu” 100 Thrusters 61/43 OTM 5 Burpees (Börja med burpees, när klockan går igång)

Tisdag 29 okt

2013-10-29 | Cristian Carrasco | WOD CrossFit | No Comments

4 set Turkish Get-Ups 2 reps på varje arm Vila 60 sec Kettlebell Swings 20-25 reps Vila 60 sec Shoulder to Overhead 10-15 reps Vila 60 sec 5 RFT 10 Box Jumps 20 Situps

Måndag 28 okt

2013-10-28 | Cristian Carrasco | WOD CrossFit | No Comments

Back Squat Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 85% Set 3 – 1 rep @ 90% Set 4 – 5 reps @ 80-85% Set 5 – 3 reps @ 90-93% Vila 2-3 min mellan sets. For time: Row 1000 Meters 50 Back Squats…

Fredag 25 okt

2013-10-25 | Cristian Carrasco | WOD CrossFit | No Comments

Snatch 2 Reps on the minute for 12 minutes “DT” 5 Rounds For Time: 12 Deadlift 70/50 9 Hang Power Clean 6 Push Jerk

Torsdag 24 okt

2013-10-24 | Cristian Carrasco | WOD CrossFit | No Comments

Skill: Snatch Nordic Showdown Workout 6 – ”Fried Limbs” AMRAP 6 minutes: 4 Thrusters (75/50kg), 6 Front Squats, 12 Chest to Bar Pull-ups Vila exakt 5 min Nordic Showdown Workout 3 – ”Sour Clean and Run” AMRAP 5 minutes 2-4-6-8 etc. Power Clean (60/45kg) Shuttle Run (8 meters) (1 shuttle…

Onsdag 23 okt

2013-10-23 | Cristian Carrasco | WOD CrossFit | No Comments

”Filthy Fifty” For time: 50 Box jumps (60/50cm) 50 Jumping pull-ups 50 Kettlebell swings (16/12 kg) 50 steps Walking Lunge 50 Knees to elbows 50 Push press (20/15 kg) 50 Back extensions 50 Wall ball shots (9/6kg) 50 Burpees 50 Double unders

Tisdag 22 okt

2013-10-22 | Cristian Carrasco | WOD CrossFit | No Comments

Skill: Pullups/M-U/Handstand walk/ WallBalls välj en eller fler & träna på. Not for Time: 3 varv 10 around the world 10 thrusters 10 goodmornings 10 snatch 10 around the head 10 overhead Lunges Allt med 1 KB Nordic Showdown workout 2 – ”Skill and Will” Max reps per exercise. 50…

Måndag 21 okt

2013-10-21 | Cristian Carrasco | WOD CrossFit | No Comments

15 min Clean and Jerk hitta dagens tyngsta lyft Back Squat * Set 1 – 5 reps @ 75-80% of 1-RM * Set 2 – 3 reps @ 85-90% * Set 3 – 1 rep @ 90-95% * Sets 4-6 – 8 reps @ 70-80% Vila 2 min For time:…

STÄNGT!! Söndagen den 20:e Oktober

2013-10-19 | Nicklas Gull | WOD CrossFit | No Comments

Med anledning av det stora CrossFit eventen i Sätrahallen så håller vi stängt denna söndag. Men välkommen dit o häng med oss!! 🙂

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