Visa tidigare Workout Of the Day


30 May 2015 - RX
 1.A: Pull Up/Kipping/Butterfly technique
“Jackie”
For time:
1000 m C2 Row
50 Thrusters 20kg
30 Pull Ups
 
(2.B:) After Bash:
Hugs & Love 
30 May 2015 - WOD
1.A: Pull Up/Kipping/Butterfly technique
“Team Up”
DUO
20 min Amrap:
10 Burpee Box Jumps
50 Shoulder To Overhead Anyhow
10 Burpee Box Jumps
50 Deadlift
10 Burpee Box Jumps
50 Front Squat
10 Burpee Box Jumps
1000 m C2 Row
 (Gå ihop två och två och kämpa igenom Amrapen, byt av hur ni vill, men ni måste följa mönstret och göra klart teknikerna innan ni kan gå vidare till nästa)
(2.B:) After Bash:
Hugs & Love
 
29 May 2015 - RX
1.A: Back Squat 5x5 reps 75%, 3x2 reps 87%, 5x1 reps 95%
2.A: 5 min Amrap:
10 Overhead Squat 40/30 kg
20 Double Unders
2 min rest
10 min Amrap
10 Cal C2 Row
10 Kettlebell Swing 24/16 kg
 
(2.B:) After Bash:
Leg & Gluts Stretch 
29 May 2015 - WOD
1.A: Back Squat 6x5 reps
2.A: 10 min Amrap:
10 Back Squat 40/30 kg
20 Double/Singel Unders
2 min rest
5 Rounds of
10 Kettlebell Swing 
10 Goblet Squat
 
(2.B:) After Bash:
Leg & Gluts Stretch 
28 May 2015 - RX
1.A: Snatch 5x1 reps 90%
1.B: OTM for 10 min: 1 Snatch- 1 Hang Snatch- 1 Overhead Squat Weight Appropriate
2.A: for time:
15-9-3 reps of:
Deadlift 60/40kg
Toes To Bar
Burpees
 
2.B: After Bash:
Handstand Walk technique 
28 May 2015 - WOD
1.A: Snatch technique
2.A: for time:
21-15-9 reps of:
Deadlift 
Lateral Burpees
 
2.B: After Bash:
Handstand Walk technique 
26 May 2015 - RX
1.A: Wall Ball technique
“Karen”
For time:
150 Wall Balls 10/6 kg
 (2.B:) After Bash:
500 C2 row  
26 May 2015 - WOD
1.A: Wall Ball technique
2.A For time:
50 Wall Balls 
40 Kettlebell Swing
30 Lunges
20x10m Shutter run with Med Ball
20 Wall Balls
 
2.B: After Bash:
500 C2 row  
25 May 2015 - RX
1.A: Snatch 5x2 reps 85%
1.B: Snatch Balance 4x3 reps
2A: OTM for 10 min
5 Deadlift 75% 1RM
5 Lateral Burpees
2.B: 
4 min Amrap
Pull Ups
 
2.B: After Bash:
Gymnastic Bridge & Scorpion 
25 May 2015 - WOD
1.A: Snatch technique
2A:6 min Amrap
5 Deadlift 
5 Lateral Burpees
2 min rest
1 min Max reps of
Situps
Knees To Elbows/Knee raise
Hollow
 
2.B: After Bash:
Gymnastic Bridge & Scorpion 
23 May 2015 - RX
1.A: 
“Crossfit 300”
For time:
25 Pull Ups
50 Deadlift 60/40kg
50 Push Ups
50 Box Jumps 60/50cm
50 Floor Wipers
50 Kettlebell Clean & Jerk 16/12kg (25 on each arm)
25 Pull Ups
 
2.B: After Bash:
Hugs & Love 
23 May 2015 - WOD
1.A: 
“Little 300”
For time:
25 Jumping Pull Ups
50 Deadlift  
50 Push Ups
50 Box Step Up 
50 Get Up Sit Up
50 Kettlebell Clean & Jerk (25 on each arm)
25 Jumping Pull Ups
 
2.B: After Bash:
Hugs & Love 
22 May 2015 - RX
1.A: Pull Up/Kipping/Butterfly technique
2.A: 8 rounds for time:
5 Squat Clean
5 Chest To Bar Pull ups
 
2.B: After Bash:
Handstand walk technique 
22 May 2015 - WOD
1.A: Pull Up/Kipping Progression
2.A: 8 rounds for time:
5 Pull Ups/Barbell/Ring row
10 Wall Balls
30 Double/single Unders
 
2.B: After Bash:
Headstand technique
21 May 2015 - RX
1.A: Overhead Squat 4-3-2-2 reps 85-95% 
2.A: Lunges 3x10 reps
For time:
500 m C2 Row
50 Overhead Squat 30/20kg
40 Clean Pull 30/20kg
30 Front Squat 30/20kg
20 Pull Ups
10 Wall Climb
 
(2.B:) After Bash:
Back- & Shoulder stretch 
21 May 2015 - WOD
1.A: Overhead Squat technique 
For time:
500 m C2 Row
50 Kettlebell Swing 
40 Goblet Squat
30 Jack Knife Situps
20 Overhead Squat Weight Appropriate
10 Wall Climb
 
(2.B:) After Bash:
Back- & Shoulder stretch 
19 May 2015 - RX
1A: Snatch 5x1 90-100%
1B:Back Squat 5x4 reps 85-90% 
2A: ”Isabell”
For time:
30 Snatch 62/40kg (or 60% of 1RM)
 
2.B: After Bash: 
Turkish Get Up 
19 May 2015 - WOD
1A: Snatch technique
2A: 3 Rounds for time:
10 Power Snatch
10 Box Jumps Over
 
 2.B: After Bash: 
Turkish Get Ups technique
18 May 2015 - RX
 1.A: Pull Ups 3x max reps    
1.B: Barbell Row 10x5 reps 
2.A: 6 min Amrap
5 Pull Ups
10 Push Ups
15 Air Squat
2 min rest
6 min amrap
15 Wall Balls
8 Toes To Bar
 
(2.B:) After Bash:
Handstand technique 
18 May 2015 - WOD
1.A: Pull Up Progression     
2.A: 10 min Amrap
5 Pull Ups/Barbell/Ring Row
10 Push Ups
15 Air Squat
2:B
Tabata C2 Row for max length 
 
(2.B:) After Bash:
Headstand technique 
16 May 2015 - RX
1.A: Snatch technique
1.B: Snatch Balance 5x3 reps
2:A:OTM for 10 min or to Failure
4 Pull Ups
8 Deadlift
12 Box Jumps 
2.B 
6 min Amrap of Kettlebell Clean & Jerk 12/16kg
 
2.B:After Bash:
Bar Muscle Up technique 
16 May 2015 - WOD
1.A: Snatch technique
 
2:A:10 min Amrap
7 Snatch 
15 Wall Balls
2.B 
OTM for 6 min or to failure
25 Kettlebell Swings 
 
2.B:After Bash:
Gymnastic Bridge 
15 May 2015 - RX
1.A: Split Jerk technique
2.A: for time:
25 Burpees 
25 Lunges 20/15kg
25 Get Up sit Up 20/15kg
25 Back Squat 20/15kg
25 Push Ups on Bar 20/15kg
25 Overhead Squat 20/15kg
25 Burpees
  
2.B:After Bash:
Dynamic Stretch Routine 
15 May 2015 - WOD
1.A: Split Jerk technique
2.A: for time:
3-9-15-21 reps of
Shoulder To Overhead Anyhow 
Box Jumps
 
2.B: After Bash:
Dynamic Stretch Routine 
14 May 2015 - RX
1.A: Deadlift Snatch Grip 4x4 reps 87%
1.B: Snatch 4x2 80%
2.A:”Open 14.1”
10 min Amrap:
30 Double Unders
15 Snatch 35/25kg
 
(2.B:) After Bash:
Dynamic Stretch Routine 
14 May 2015 - WOD
1.A: Deadlift Snatch Grip/Snatch Pull  
2.A.
15 min Amrap:
30 Double Unders/Singel Unders
10 Snatch Pull 
5 Lateral Burpees 
 
(2.B:) After Bash:
Dynamic Stretch Routine 
12 May 2015 - RX
1.A: Back Squat 5x4 reps, 80 %
1.B: Lunges 3x10 reps 50-60% of your 4 RM Back Squat
2.A: 3 Rounds For time:
50 Double Unders
15 Toes To Bar
8 Power Clean 60/40 kg
 
 
(2.B:) After Bash:
Turkish Get Up 10x1 Weight Appropriate 
12 May 2015 - WOD
1.A: Dips Progression/technique
2.A: 
“DUO”
For time:
100 Push Ups
80 Deadlift Weight Appropriate
60 Burpees
40 Toes To Bars/Knee raices
1000 m C2 Row
 
 
(2.B:) After Bash:
Leg & Gluts Stretch
11 May 2015 - RX
1.A: Hang Snatch 10x2 reps 75%1RM
1:B Snatch Press 5x5 reps Weight Appropriate
2.A: 
2 Rounds with 2 min rest after 3 min
3 min Amrap
6 Kettlebell Swings 32/24kg
6 Box Jump Over 
6 Burpees
2 min Rest
For time
30 Burpee Box Jump Over  
2.B: After Bash:
Handstand Walk technique
11 May 2015 - WOD
1.A: Hang Snatch technique
2.A: 
10 min Amrap
5 Shoulder To Overhead Anyhow 
10 Kettlebell Swingar
15 Air Squat
 
2.B: After Bash:
Gymnastic Bridge & Scorpion
 
09 May 2015 - WOD
1.A. Push Press 5x2 reps  
“Duo”
20 min Amrap of:
10 Burpee Box Jumps 60/50cm
50 Shoulder To Overhead Anyhow 30/20kg
10 Burpee Box Jumps 60/50cm
50 Front Squat 30/20kg
10 Burpee Box Jumps 60/50cm
50 Kettlebell Swing 24/16kg
10 Burpee Box Jumps 60/50cm
50 Wall Balls 10/6kg
10 Burpee Box Jumps 60/50cm
 
09 May 2015 - RX
1.A. Push Press 5x2 reps 95% of 1RM
“Duo”
20 min Amrap of:
10 Burpee Box Jumps 60/50cm
50 Shoulder To Overhead Anyhow 40/30kg
10 Burpee Box Jumps 60/50cm
50 Front Squat 40/30kg
10 Burpee Box Jumps 60/50cm
50 Kettlebell Swing 24/16kg
10 Burpee Box Jumps 60/50cm
50 Wall Balls 10/6kg
10 Burpee Box Jumps 60/50cm
 
 
 
After Bash:
Hugs and Love
 
08 May 2015 - WOD
1.A. Beat swing Technique (Kipping Pull Ups, Toes To Bar, Knees To Elbows Progression)
2.A. For time:
10 min Amrap:
10 Toes To Bar/Knee raise
10 Clean Pull 30/20 kg
20 Double/single Unders Unders
 
After Bash:
Core stretch 
08 May 2015 - RX
1.A. Kipping/Butterfly Pull Ups Technique 
2.A. For time:
12 min Amrap:
10 Pull Ups
10 Clean Pull 40/30 kg
20 Double/single Unders Unders
 
After Bash:
Core stretch
 
07 May 2015 - WOD
1.A. Front Squat 5x1 reps  
2.A. For time:
500 C2 Row
3 Rounds of:
15 Thrusters 30/20 kg
10 Pull Ups
5 Wall Climb
 
After Bash:
Gymnastic Bridge 
Shoulder Stretch  
07 May 2015 - RX
1.A. Front Squat 5x1 reps 90% 
2.A. For time:
500 C2 Row
5 Rounds of:
15 Thrusters 40/30 kg
10 Pull Ups
5 Wall Climb
 
After Bash:
Gymnastic Bridge 
Shoulder Stretch  
05 May 2015 - WOD
1.A. Deadlift Touch and Go 6x3 reps  
2.A. For time:
12-9-6-3 reps of:
Deadlift  
Burpee Box Jumps 60/50cm
 
After Bash:
“Tabata“ Hollow 
20 sec Hollow
10 sek rest
x8

After Bash:
Gymnastic Bridge 
Shoulder Stretch   
05 May 2015 - RX
1.A. Deadlift Touch and Go 6x3 reps 90% 
2.A. For time:
15-12-9-6-3 reps of:
Deadlift BW
Burpee Box Jumps 60/50cm
 
After Bash:
“Tabata“ Hollow 
20 sec Hollow
10 sek rest
x8
 
After Bash:
Gymnastic Bridge 
Shoulder Stretch   
04 May 2015 - WOD
1.A.
Hang Squat Clean Technique
2.A. 10 min Amrap
5 Front Squat  
10 Push Ups on Bar
15 Jack Knife Situps
2.B
For time:
75 Wall Balls 10/6kg
 
After Bash:
Gymnastic Bridge 
04 May 2015 - RX
1.A.
Squat Clean 5x3 reps 80%  
2.A. 8 min Amrap
5 Front Squat 60% of 1RM
10 Push Ups on Bar
15 Toes To Bar
2.B
OTM for 10 min: 
15 Wall Balls 10/6kg
 
After Bash:
Gymnastic Bridge 
02 May 2015 - WOD
1.A. Push Press 5x5 reps Touch and Go  
Open 14:5
21-18-15-12-9-6-3 reps For time:
Thrusters 30/20 kg
Bar Facing Burpees
 
After Bash:
Shoulder Stretch
 
02 May 2015 - RX
1.A. Push Press 5x5 reps Touch and Go 60% of 1RM
“Open 14:5”
21-18-15-12-9-6-3 reps For time:
Thrusters 43/30 kg
Bar Facing Burpees
 
After Bash:
Shoulder Stretch 
 
01 May 2015 - WOD
1.A. Kipping Pull Up Technique
2.A. 15 min Amrap of:
5 Pull Ups
7 Kettlebell Ground To Overhead Anyhow  
9 Kettlebell Swings  
11 Box Jumps 60/50cm
 
After Bash:
Shoulder Stretch  
01 May 2015 - RX
1.A. Kipping Pull Up Technique
2.A. 20 min Amrap of:
5 CTB Pull Ups
7 Ground To Overhead Anyhow 40/30kg
9 Wall Balls 10/6kg
11 Box Jumps 60/50cm
 
After Bash:
Shoulder Stretch