Visa tidigare Workout Of the Day


31 March 2016 - Introkurs
A. Skill Review
Back Squat

B. New Skills
Burgener WU
Forward Walking Lunge
Chin-Up/Pull-Up

C. Ascending Ladder for time:
10 Chin-Ups
15 Burpees
20 Goblet Squats
25 Shoulder to Overhead
30 Box Jump
35 PushUps
40 Bent-Over Two-Arm KB Row
45 KB Swing
50 Sit-Ups
55m Walking Lunges
30 March 2016 - RX
1.A: Deadlift Tech.
2.A:  
“The Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
 
Complete 5 rounds. Rest as needed between rounds. Go for max load.
 
Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.
 
 2.B:After Bash:
Handstand Walk 
30 March 2016 - WOD
1.A: Bench Press 4x10 reps 
2.A: 21-15-9 reps For time: 
Push Ups
Kettlebell Swings
Push Press 30/20kg
Box Jumps
 
2.B:After Bash:
Hollow Position
 
29 March 2016 - RX
1.A: Shoulder Press Test 1 rep100%
1.B: Shoulder Press 5x5 reps 
2.A:
6 Rounds for time:
6 Handstand Push Ups
6 Toes To Bar
6 Ring Dips/Dips
6 Kettlebell Swings 32/24kg
6 Jumping Push Ups
6 Pull Ups
 
2.B:After Bash:
Hollow Position 
29 March 2016 - WOD
1.A: Deadlift 4x10 reps 
2.A:
OTM for 10 min:
5 Power Clean 40/30kg
30 Lateral Jumps Over Bar
2 min Rest
OTM for 5 min
10 Thrusters 40/30kg
2 min Rest 
3 min Amrap: 
Lunges 40/30kg
 
2.B:After Bash:
Scorpion stretch  
29 March 2016 - Introkurs
TelefonIntro 8

A. Skill Review
Clean WU
Deadlift

B. New Skills
Push Jerk
Knees to Elbow

C. 4 Rounds for time of:
45s Push Jerk
15s Rest
45s C2Row
15s Rest
45s DeadBug
15s Rest
28 March 2016 - RX
1.A: Front Squat Test 1 rep 100%
1.B: Front Squat 5x5 reps 
2.A:
E2M for 12 min:
10 Front Rack Lunges 60/40kg
10 Lateral Burpees 
 
2.B: Finnen 5x5 reps
 
2.B:After Bash:
Strict Toes To Bar 3xmax reps 
28 March 2016 - WOD
1.A: Shoulder Press 4x10 reps 
15 min Amrap:
4 Wall Climb
6 Knees To Elbows/Knee raise
8 Kettlebell Swings 24/16kg
 
2.B:After Bash:
Shoulder Stretch 
26 March 2016 - Introkurs
 A. Skill Review
Back Squat

B. New Skills
Burgener WU
Forward Walking Lunge
Chin-Up/Pull-Up

C. Ascending Ladder for time:
10 Chin-Ups
15 Burpees
20 Goblet Squats
25 Shoulder to Overhead
30 Box Jump
35 PushUps
40 Bent-Over Two-Arm KB Row
45 KB Swing
50 Sit-Ups
55m Walking Lunges
26 March 2016 - WOD
1:A Thrusters 5x1 reps 100% of 1 RM
2:A "Open 16:5"
for time:
21-18-15-12-9-6-3 reps of
Thrusters 
Burpees

3:A After Bash
hugs and love

26 March 2016 - RX
 1:A "Open 16:5"
for time:
21-18-15-12-9-6-3 reps of
Thrusters 43/30kg
Bar Facing Burpees

3:A After Bash
hugs and love

25 March 2016 - RX
1.A: Back Squat 5x5 reps 85%
1.B: E4M for 12 min
3 Handstand Push Ups
6 Deadlift 80/60kg
9 Box Jumps
12 Push Ups
Max reps of Double Unders
 
2.B:After Bash:
Turkish Get Up 
25 March 2016 - WOD
1.A: Pull Up Progression
2.A: 21-18-15-12-9-6-3 reps For time of:
Singel Unders
Situps
Kettlebell Swings
 
2.B:After Bash:
Turkish Get Ups  
24 March 2016 - Introkurs
 A. Skill Review
Clean WU
Deadlift

B. New Skills
Push Jerk
Knees to Elbow

C. 4 Rounds for time of:
45s Push Jerk
15s Rest
45s C2Row
15s Rest
45s DeadBug
15s Rest
23 March 2016 - RX
1.A: 3 Position Snatch 60-75%
1.B: Snatch Balance 5x2 reps
2.A: “Duo”
For time:
“Isabell”
30 Snatch 61/40kg
500 m C2
“Grace”
30 Clean & Jerk 61/40kg
500 m C2
30 Thrusters 61/40kg
500 m C2
 
2.B:After Bash:
Shoulder Stretch 
23 March 2016 - WOD
1.A: Squat Clean 5x1 90%
1.B: For time:
400 m C2
30 Squat Clean 40/30kg
20 Lateral Burpees
10 Wall Climbs 
 
2.B:After Bash:
Gymnastic Bridge 
22 March 2016 - RX
1.A: Clean 3x1 reps 95% 1 RM
1.B: OTM for 10 min
1 Clean- 1 Front Squat- 1 Thruster 
 
2.A: 4 min Amrap of:
8 Shoulder To Overhead 40/30kg
8 Box Jumps
2 min rest
4 min Amrap of: 
10 Hang Power Clean
6 Lateral Burpees
2 min rest
4 min Amrap of:
12 Deadlift 
4 Wall Climbs
 
2.B:After Bash:
Gymnastic Bridge 
22 March 2016 - WOD
1.A: Deadlift 3x5 reps Touch & Go 
1.B: Finnen 5x5 reps
2.A: For time: 
“Duo”
For time: 
100 Steps Farmers Walk 32-32kg/24-24kg
50 Goblet Squat 32/24kg
80 Steps Farmers Walk 32-32kg/24-24kg
50 Toes To Bar/Knee Raise
60 Steps Farmers Walk 32-32kg/24-24kg
50 Kettlebell Swings 32/24kg
40 Steps Farmers Walk 32-32kg/24-24kg
50 Push Ups
20 Steps Farmers Walk 32-32kg/24-24kg
50 Deadlift 32-32kg/24-24kg
 
2.B:After Bash:
Hollow position  
22 March 2016 - Introkurs
A. Skill Review
Clean WU

B. New Skills
Back Squat
KB Swings
Hollow

C. Complete:
Tabata Russian KB Swings
Rest 1 minute
Tabata Ring Row
Rest 1 minute
Tabata Burpee FLR*
*Burpee without pushup
21 March 2016 - RX
1.A: Snatch 5x2 touch & go 75%
2.A: For time:
“Viking Nancy”
5 Rounds for time:
400 m C2 row
15 Overhead Squat 43/30kg
 
2.B:After Bash:
Glute & Ham stretch  
21 March 2016 - WOD
1.A: Overhead Squat 5x5 reps 75%
2.A: 10 Rounds for time:
30 Double/Singel Unders
15 Kettlebell Swings
5 Burpees
 
2.B:After Bash:
Turkish Get ups 5x1 reps 
19 March 2016 - Introkurs
TelefonIntro 6

A. Skill Review
Front Squat

B. New Skills
Double Unders
Box Jump
Reverse
Lunge

C. Complete (timecap 15 mins): 
Buy In: 50 Double Unders/150 Single-Unders

5 RFT
5 Box Jump
10 Reverse Lunges/leg
15 KB Push Press

Cash Out: 50 Double Unders/150 Single-Unders
19 March 2016 - WOD

1:A: Handstand Progression

2.A: "Open 16.4"
13 min Amrap of:
 55 Deadlifts 60/40kg
 55 Wallballs 10/6kg
 55 Cal row
 55 Handstand Push-Ups/2 KB Push Press 16+16/12+12kg

19 March 2016 - WOD

1.A "Crossfit Open 16.4"
Complete as many rounds and reps as possible in 13 minutes of:
 55 Deadlifts RX 102/70kg SC 61/43kg
 55 Wall-ball shots 9/6kg
 55-Calorie row
 55 Handstand push-ups

 

3.A: After Bash

Tårta och mys

18 March 2016 - RX
 2016-03-18
1.A: Deadlift 5x5 reps 85% 1 RM
2.A: Finnen 5x5 reps  
 
3.A: “Long Cycle”
10 min Amrap of:
Kettlebell Clean & Jerk 16+16/12+12kg
2 min rest
3 min Max Overhead Steps With Kettlebell 16+16/12+12kg
2 min Rest 
3 min Max reps of Push Ups 
 
3.A:After Bash:
Shoulder Stretch 
18 March 2016 - WOD
2016-03-18
1.A: Pull Up Progression
2.A: “C2 Nicole”
20 min Amrap of:
400 m C2 row
Max reps of Pull Ups/Ring Rows
 
3.A: After Bash:
Biceps Curl  
17 March 2016 - Introkurs
TelefonIntro 5

A. Skill Review
ScapElevDepr

B. New Skills
Knees to Chest
WallBall
Clean WU

C. AMRAP 8 min
3,6,9,12,15,18….
WallBalls
PushUps
Knees to Chest
16 March 2016 - RX
2016-03-16
1.A: OTM for 10 min 3 Position Clean (increase the weight for each round)
 
2.B: “Elisabeth”
21-15-9 reps of:
Squat Clean 61/40kg
Ring Dips
 
3.A: After Bash:
1000 m C2 row 
16 March 2016 - WOD
2016-03-16
1.A: Front Squat 5x5 reps 85% 1 RM
2.A: Good Morning 5x5 reps 85%
2.A: “Duo”
5 Rounds of:
45 Thrusters 40/30kg
45 Pull Ups
Max reps of Cal Row
>6 min Time Cap<
3 min rest between rounds
 
(2.B:) After Bash:
Biceps Curls  
15 March 2016 - Introkurs
TelefonIntro 4

A. Skill Review
Deadlift
Press

B. New Skills
Front Squat
ScapElevDepr
Push Press

C. EMOM for 12 mins
3 Shoulder to Overhead
6 Front Squat
Max Reps of Burpees
15 March 2016 - RX
2016-03-15
1.A: Back Squat 3x5 reps 80%1RM
1.B: Lunges 3x6 reps
2.A: 5 min Amrap:
6 Power Clean 70% 1 RM
30 Double Unders
2 min rest
6 min Amrap of: 
6 Back Squat 70% 1 RM
6 Chest To Bar Pull Ups
 
 
(2.B:) After Bash:
Windmill 
15 March 2016 - WOD
2016-03-15
1.A: Split Jerk Tech.
1.B: Squat Jerk Tech.
 
2.A: 10 min Amrap of:
10 Shoulder To Overhead Anyhow 30/20kg
20 Double Unders/Singel Unders
10 Push Ups
 
 
(2.B:) After Bash:
Leg & Gluts Stretch 
14 March 2016 - RX
2016-03-14
1.A: Snatch 5x1 95%
1.B: Overhead Squat 5x2 reps 95%of Snatch
 
2.A: 3 Rounds for time:
400 m C2 row
30 Kettlebell Swings 24/16kg
20 Overhead Squat 40/30kg
10 Burpee Box Jump
 
3.A: After Bash:
Turkish Get Ups  
14 March 2016 - WOD
2016-03-14
1.A: Snatch Deadlift 5x5 Touch and Go..
2.A: 5 Rounds of:
45 sek Hollow
15 sek rest
45 sek “Jägarvila”
15 sek rest
45 sek Kettlebell Rack Position 24+24/16+16kg 
15 sek rest
 
2.B: for time 500 m C2 
 
2.B: After Bash:
Foam roller stretch  
12 March 2016 - Introkurs
TelefonIntro 3

A. Skill Review
Deadlift

B. New Skills
Goblet Squat
Split Squat
C2Row

C. Alternating EMOM for 12 mins
A) 45seconds C2Row (max Kcal)
B) 45 seconds AMRAP Goblet Squats
C) 45 seconds AMRAP PushUps
12 March 2016 - WOD
1.A: Snatch Tech.
2.B: Crossfit Open 16.3
7 min Amrap of
10 Snatch 35/30kg
3 Muscle Ups (Alt 5 reps of Pull Ups/10 reps of RingRows)

3.A: Tabata Overhead Lunges

4.A: After bash:
1 års jubileum 
12 March 2016 - RX
Crossfit Open 16.3
7 min Amrap of
10 Snatch 34/29kg
3 Muscle Ups 

After bash:
1 års jubileum 

11 March 2016 - RX
1.A: Power Snatch 5x1 reps 95% 
1.B: Snatch Press 3x6 reps
2.A: “Death By Power Snatch 50/35kg- Overhead Squat50/35kg - Pull Ups” 
 
2.B:After Bash:
1000 m C2 
11 March 2016 - WOD
1.A: Clean & Jerk Tech. 
2.A: “Duo”
For time:
3 Rounds of 
5 Pull Ups/ring Row
10 Push Ups
15 Air squat
2 Rounds of:
20 Clean & Jerk 45/30kg
30 Lateral Burpees
Max reps of
Wall Balls 
 
2.B:After Bash:
Handstand 
10 March 2016 - Introkurs
TelefonIntro 2

A. Skill Review
Air Squat

B. New Skills
Deadlift
Press
Deadbug

C. AMRAP 12 min
10 KB Deadlift
10 Press
20 Deadbugs
09 March 2016 - RX
1.A: Muscle Up Progression
2.A: 20 min Amrap of:
1-3 Muscle Ups
5 Power Clean 60/40kg
10 Box Jump Over 60/50cm
30 Double Unders 
 
2.B:After Bash:
Glute & Ham stretch 
09 March 2016 - WOD
1.A: Handstand Push Up Progression
1.B: Dips 2x max reps
2.A: 10 Rounds for time:
10 Push Ups
10 Wall Balls 
 
2.B:After Bash:
Skin the Cat 
08 March 2016 - RX
 1.A: Back Squat 5x10 reps Weight appropriate
1.B: Finnen 5x3 reps
2.A: 15 min Amrap:
5 Push Press 60/40kg
10 Kettlebell Swings 24/16kg
15 Toes To Bar
 
2.B:After Bash:
Turkish Get Ups
08 March 2016 - WOD
1.A: Overhead Squat Tech.
2.A: For time:
15 Deadlift 60/40kg
10 Lateral Burpees
5 Thruster 60/40kg
10 Lateral Burpees
15 Deadlift 60/40kg
 
2.B:After Bash:
Skin the Cat 
08 March 2016 - Introkurs
TelefonIntro 1

A. New Skills
Air Squat
Ring Row
Push Up
SingleUnders

B. Complete for time
60 SingleUnders
15-12-9
Air Squat/PushUp/Ring Row
60 SingleUnders
07 March 2016 - RX
1.A: Snatch 5x3 Touch & Go 75%
2.A: 3x10 Kettlebell Snatch
2.B: For time:
15 Power Snatch 50/35kg
15 Burpee Box Jumps
15 Pull Ups
250 m c2 row
 
2.B:After Bash:
Skin the Cat
 
07 March 2016 - WOD
1.A: Clean tech.
2.A: 10 min Amrap:
1-2-3-4-5-6-7-8-9… continue the sequence
Clean 40/30kg
Push Ups on Bar
Box jump
 
2.B:After Bash:
Hollow & Superman position 5x30 sek
 
05 March 2016 - Introkurs
A. Skill Review
Power Clean
OH Squat

B. Complete for time (Repeat from Day 1)
60 SingleUnders
15-12-9
Air Squat/PushUp/Ring Row
60 SingleUnders
05 March 2016 - WOD

1.A: Squat Clean Tech.

2.A:

3 Rounds For time:

25 Toes to Bar/Knee Raise
50/100 Double/Singel Unders
15 Squat Clean 40/30kg 

 

05 March 2016 - RX

Open 16.1

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 61 / 38 kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 83 / 52 kg

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 102 / 65 kg

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 124 / 79 kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 142 / 92 kg

Stop at 20 minutes.

04 March 2016 - RX
1.A: One Leg Deadlift 5x5 reps Weight appropriate
2.A: “SC My And My Bell”
5 Rounds For time:
10 Lagom Kettlebell Swings 32/24kg (40/32)
10 Goblet Squat 32/24kg (40/32)
>Every time kb drops to the floor, you do 3 Burppes<
>Time Cap 6 min<
 
2.B:After Bash:
Gymnastic Bridge 
04 March 2016 - WOD
1.A: Pull Up Progression
2.A: Tabata this:
Clean Pull 30/25kg
Thrusters 30/25kg
Push Press 30/25kg
Front Squat 30/25kg 

2.B:After Bash:
Strict Toes To bar 3xmax reps
02 March 2016 - RX
1.A: Handstand Push Up Tech.
1.B: 10 Rounds for time:
3 Hand Stand Push ups
6 Pull Ups
9 Box Jumps
12 Situps
 
2.B:After Bash:
Gymnastic Bridge 
02 March 2016 - WOD
1.A: Handstand Push Up Progression 
1.B: Shoulder Press 3x5 reps 75% 1RM
2.A: For time: 
1/9-2/8-3/7-4/6-5/5-4/6-3/7-2/8-1/9 reps of:
Kettlebell Swings
Get Up sit Up
 
2.B:After Bash:
Push Ups 3x max reps  
02 March 2016 - Introkurs
A. Skill Review
OH Squat
Burgener WU

B. New Skills
Handstand Hold
Power Clean

C. MetCon
4 RFT
7 Deadlift
14 Hollow Rock
21 Double Unders
01 March 2016 - RX
1.A: Deadlift 5x5 reps 85% 1RM
2.A: For time:
50 Double Unders
40 Deadlift 60/40kg
50 Double Unders
20 Hang Power Cleans 60/40kg
50 Double Unders
 
2.B:After Bash:
Strict Toes To Bar 
01 March 2016 - WOD
1.A: Overhead Lunges 3x10 reps Weight appropriate
1.B: Finnen 5x3 reps 
2.A: 3 Rounds for time:
45 sek Hollow
15 sek rest
45 sek Ring L sit Support
15 sek rest
45 Rack Position 24+24/16+16kg KB
1 min rest
 
2.B:After Bash:
Handstand