Visa tidigare Workout Of the Day


31 July 2017 - RX
1.A: “Crossfit Total”
1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift
 
2.A: 1-2-3-4-5-6-7-8-9 reps for time: 
Deadlift 80/60kg
Handstand Push Ups
>6 min Time Cap<
 
3.A After Bash:
Finnen 
31 July 2017 - WOD
1.A: Back Squat 5x5 reps
2.A: 10 min Amrap:
10 Wall Balls
10 Box Jumps
10 Situps 
 
3.A After Bash:
Windmill 
29 July 2017 - RX
“Utomhusträning Västberga IP”
Samling på Boxen
1.A: Free Handstand Push Ups tech
2.A: 
5 Rounds of: 
5/5 One Arm Thrusters 22.5/15kg
4x10m Shuttle Runs
Then 2 Rounds:
100 Double Unders  
50 One Arm Dumbell Shoulder To Overhead
then 2 Rounds: 
6x10m One Arm Dumbell Overhead Lunges
25 Burpees
 
3.A After Bash:
Biceps Curl 
29 July 2017 - WOD
“Utomhusträning Västberga IP”
Samling på Boxen
1.A: Handstand tech
2.A: 
5 Rounds of: 
10 Thrusters 22.5/15kg
4x10m Shuttle Runs
Then 2 Rounds:
100 Double/Singel Unders  
50 One Arm Dumbell Shoulder To Overhead
then 2 Rounds: 
6x10m Dumbell Overhead Lunges
25 Burpees
 
3.A After Bash:
Biceps Curl
 
28 July 2017 - WOD
1.A: Split Jerk Tech
2.A:  “DuFredag”
“Angie-Karen-Annie”
Duo for time: 
100 Pull Ups/Ring Rows
100 Push Ups
100 Situps
100 Air Squats
150 Wall Balls
50-40-30-20-10 reps of: 
Double/Singel Unders
Situps
 
3.A After Bash:
Tacos
 
26 July 2017 - RX
1.A: Shoulder Press 5x2 reps 90%
2.A: 6 Rounds of: 
10 Thrusters Unbroken 40/30kg
10 Kettlebell Swings Unbroken 24/16kg
6 Lateral Burpees Unbroken
10 Cal C2/Assult Bike ALL IN
rest 3 min between rounds
 
3.A After Bash:
Finnen 5x5 reps
 
26 July 2017 - WOD
1.A: Handstand Tech
2.A: Tabata this: 
Kettlebell Swings 24/16kg
Air Squat
Situps
Burpees
Biceps Curl 
 
3.A After Bash:
Windmill  
25 July 2017 - RX
1.A: Clean tech 
2.A: "Utomhusträning" 
3 Rounds For time of:
10 Deadlift 6040kg
8 Hang Clean 60/40kg
6 Front Squat 
100 m OH Walk 60/40kg
every drop 4 lateral Burpees 
OH= 1 Cluster 
 
3.A After Bash:
Gymnastic Bridge
 
25 July 2017 - WOD
1.A: Clean tech 
2.A: "Utomhusträning" 
3 Rounds For time of:
10 Deadlift 
8 Hang Clean 
6 Front Squat 
100 m OH Walk 
every drop 4 lateral Burpees 
OH= 1 Cluster 
 
3.A After Bash:
Gymnastic Bridge
 
24 July 2017 - RX
1.A: OTM for 10 min: 1-4 Muscle Ups
2.A: 3 Rounds for time: 
10 CTB Pull Ups
10 Clean & Jerk 60/40kg
>8 min time cap<
3.A After Bash:
Powell Raise
 
24 July 2017 - WOD
1.A: Squat Clean tech
2.A: 5 Rounds of: 
6 Squat Clean 40/30kg
6 Lateral Burpees
10 Wall Balls
 
3.A After Bash:
Turkish Get Ups 
22 July 2017 - RX
1.A: “Linda” 
10-9-8-7-6-5-4-3-2-1 reps for time of: 
Deadlift 150% BW
Bench Press 100% BW
Clean 75% BW
 
3.A After Bash:
50 Cal Assult bike for time 
22 July 2017 - WOD
1.A: Bench Press 5x1 100% 
2.A:  “Lynne”
5 Rounds max reps of: 
Bench Press (Bodyweight or 75% of 1RM)
Pull Ups/Ring Rows
2 min rest between rounds
 
3.A After Bash:
Hugs and love
 
21 July 2017 - WOD
1.A: Squat Clean & Jerk tech
2.A: “DuoFredag”
“Nutts”x2
For time: 
10 Handstand Push Ups
15 Deadlift 140/100kg
25 Box Jumps
50 Pull Ups
100 Wall Balls 
200 Double Unders
1 varv runt skolan med en varsin medicinboll
 
3.A After Bash:
Tacos 
19 July 2017 - RX
1.A: Front Squat 5x3 reps 90%  
2.A: “Fran”
21-15-9 reps of: 
Thrusters 43/30kg
Pull Ups
>8 min time cap<
3.A After Bash:
Biceps curl
 
19 July 2017 - WOD
1.A: Snatch tech
2.A: 20 min Amrap: 
6 Overhead Squat/Lunges 40/30kg
6 Hang Power Snatch 40/30kg
10 Box Jumps
1 min rest between rounds
 
3.A After Bash:
Powell raise 
18 July 2017 - RX
1.A: Split Jerk 5x1 reps 95%   
2.A: 3 Rounds of: 
15 Deadlift 100/70kg
15 Wall Balls
15 Cal Row
15 Handstand Push Ups
 
3.A After Bash:
Gymnastic Bridge
  
18 July 2017 - WOD
1.A: Front Squat 3x5 reps
2.A: 10 Rounds for time: 
30 sek max reps of Thrusters 30/20kg
30 sek max reps Double/Singel Unders
1 min rest   
 
3.A After Bash:
Handstand  
17 July 2017 - RX
1.A: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch 75%
2.A: 5 Rounds for time: 
15 Wall Balls
15 Toes To Bar
15 Thrusters 35/25kg
 
3.A After Bash:
Turkish Get Up
 
17 July 2017 - WOD
1.A: Snatch Tech
2.A: 10 min Amrap: 
6 Hang Snatch 35/25kg
6 Box Jumps
6 Toes To Bar/Knee Raise 
 
3.A After Bash:
Biceps Curl  
15 July 2017 - RX
1.A: OTM for 10 min: 3-6 CTB pull Ups   
2.A: 4 min Amrap: 
3 Squat Snatch 50/35kg
6 Lateral Burpees
2 min rest
4 min Amrap
6 Hang Power Clean 50/35kg
12 Wall Balls
2 min rest
4 min Amrap
9 Deadlift 50/35kg 
18 Double Unders
 
3.A After Bash:
1 min Max reps of Pistol Squat 
15 July 2017 - WOD
1.A: Pull Up Progression
2.A: OTM for 10 min: 
5 Kettlebell Swings
5 Goblet Squat
5 Burpees
 
2.B: 3 Rounds for time: 
100 m c2
6 Lateral Burpees
 
3.A After Bash:
Turkish Get Up 
14 July 2017 - WOD
1.A: Squat Snatch tech
2.A: “DuoFredag”
Duo For time: 
30 Back Squat 100/70kg
1000 m C2
30 Squat Clean 80/60kg
800 m c2
30 Snatch Anyhow 60/40kg
600 m C2
30 steps Overhead Lunges 40/30kg
400 m C2
30 Overhead Squat 30/20kg
200 m C2 
 
3.A After Bash:
Tacos 
12 July 2017 - RX
1.A: Power Snatch 5x1 reps 95%
2.A: 10 min Amrap: 
1 Power Snatch 60/40kg
2 Power Snatch 60/40kg Unbroken
3 Power Snatch 60/40kg Unbroken
4 Power Snatch 60/40kg Unbroken
5 Power Snatch 60/40kg Unbroken
 
3.A After Bash:
Gymnastic Bridge 
12 July 2017 - WOD
1.A: Double Under tech
2.A: 5 Rounds of: 
30 sek max reps Double Unders
30 sek rest
30 sek Hollow Rock
30 sek rest
30 sek max cal Assult bike
30 sek rest
30 sek Situps
  
3.A After Bash:
Hip and leg stretch 
11 July 2017 - RX
1.A: Back Squat 5x3 reps 90%
2.A: 5 Rounds For time:
50 Double Unders
25 Air Squat
10 Lateral Burpees
5 Deadlift 140/100kg 
 
3.A After Bash:
Finnen 5x5 reps
 
11 July 2017 - WOD
1.A: Squat Clean Tech
2.A: For time: 
500 m C2
50 Deadlift 40/30kg
25 Hang Squat Clean 40/30kg
10 Wall Climbs
25 Fronts Squat
50 Lunges 
 
3.A After Bash:
Hollow Rock
 
10 July 2017 - RX
1.A: Weighted Pull Ups 5x2 reps 
2.A:  “Death By pull Ups”
Now, set a timer, and do:
Minute 1: 1 Pull Ups
Minute 2: 2 Pull Ups
Minute 3: 3 Pull Ups
Minute 4: 4 Pull Ups
Follow that pattern—adding another burpee each minute—until you cannot do the required number of Pull Ups in the given minute.
>15 min Time cap< (120 Pull Ups)
 
2.B: 6 min Amrap: 
6 Wall Balls 9/6kg
3 HSPU 
 
3.A After Bash:
Powell Raise
  
10 July 2017 - WOD
1.A: Kipping Pull Up tech
2.A: 15 min Amrap of: 
5 Pull Ups/Ring Rows
6 Dumbell Clean & Jerk
7 Dumbell Goblet Squat
8 Dumbell Get Up Sit Up 
 
3.A After Bash:
Windmill  
08 July 2017 - RX
1.A: Clean & Jerk 5x1 reps 95%  
2.A: 10 min Amrap: 
1 Clean & Jerk 60/40kg
2 Clean & Jerk 60/40kg Unbroken
3 Clean & Jerk 60/40kg Unbroken
4 Clean & Jerk 60/40kg Unbroken
5 Clean & Jerk 60/40kg Unbroken
 
3.A After Bash:
For time 50 Cal AB 
08 July 2017 - WOD
1.A: Squat Clean tech
2.A: 3 Rounds for time: 
10 Squat Clean 40/30kg
10 Situps
8 Front Squat
8 Situps
6 Deadlift 
6 Toes To Bar/Knee raise
4 Thrusters
4 Toes To Bar/Knee raise
 
3.A After Bash:
500 m C2 row 
07 July 2017 - WOD
1.A: Handstand tech
2.A: “Regional 12.4 Duo”
For time: 
50 Back squats 50/35kg
40 Pull-ups
30 Shoulder-to-overhead 50/35kg
50 Front squats 50/35kg
40 Pull-ups
30 Shoulder-to-overhead 50/35kg
50 Overhead squats 50/35kg
40 Pull-ups
30 Shoulder-to-overhead 50/35kg
 
3.A After Bash:
Tacos 
05 July 2017 - RX
1.A: Squat Clean 5x1 reps 90%  
2.A: 21-15-9 reps For time:
Hang Squat Clean 40/30kg
CTB Pull Ups 
3.A After Bash: 
Biceps Curl
05 July 2017 - WOD
1.A: Back Squat 5x5 reps
2.A: 10 min Amrap: 
20 Double/Singel Unders
15 Hang Power Clean 35/25kg
10 Box step over 24/16kg
3.A After Bash:
Turkish Get Up 
04 July 2017 - RX
1.A: OTM for 10 min: 2 Power Snatch increasing weight every min
2.A: 10 min Amrap:
15 Power Snatch 35/25kg
30 Double Unders
10 Shoulder Press 35/25kg
20 Double Unders
5 Overhead Squat 35/25kg
10 Double Unders
 
3.A After Bash:
Turkish Get up 
04 July 2017 - WOD
1.A: Snatch tech
2.A: 21-15-9 reps For time:
Deadlift 60/40kg
Lateral Burpees
 
3.A After Bash:
Powell Raise 
03 July 2017 - RX
1.A: Muscle Up tech/Strict Muscle up 3xmax reps
2.A: “Regional 13.4 Duo”
For time: 
100 Wall Balls 9/6kg
100 CTB Pull Ups
100 Pistol Squat
100 Dumbell Snatch 22.5/15kg
 
3.A After Bash:
Gymnastic Bridge 
03 July 2017 - WOD
1.A: Kipping Pull Up Progression
2.A: 4 Rounds For time:
25 Wall Balls
25 Kettlebell Swings
25 Goblet Squat
25 Box Jumps
 
3.A After Bash:
Finnen 5x5 reps 
01 July 2017 - RX
“Utomhusträning Västberga Ip” Samling på Boxen
1.A: Handstand Walk tech
2.A: For time: 
400 m run
30-25-20-15-10-5 reps of
Double Unders
Dumbell Snatch 22.5/15kg
400 m run
30-25-20-15-10-5 reps of
Air Squat
Push Ups
400 m run
30-25-20-15-10-5 reps of
Overhead Lunges 22.5/15kg
Burpees
400 m run
3.A After Bash:
Hugs and love 
01 July 2017 - WOD
“Utomhusträning Västberga Ip” Samling på Boxen
1.A: Handstand Walk tech
2.A: For time: 
400 m run
30-25-20-15-10-5 reps of
Double/Singel Unders Unders
Dumbell Snatch/Ground To Overhead 22.5/15kg
400 m run
30-25-20-15-10-5 reps of
Air Squat
Push Ups
400 m run
30-25-20-15-10-5 reps of
Overhead Lunges/Lunges 22.5/15kg
Burpees
400 m run
3.A After Bash:
Hugs and love