Dagens pass

Måndag 131202

"Power jerk"

Power clean

7-6-5-4-3-2-1

Behind back jerk

1-1-1-1-1-1-1

 

Söndag 131201

"Zerc-ups"

Zercher squat

5-5-5-5-5

Handstand push-ups

5-5-5-5-5

Lördag 131130

"Tabata this"

Row

Squat

Pull-up

Push-up

Sit-up

 

Fredag 131129

"Sparrow's Dozen"

12 rounds for time of:

12 deadlift bodyweight

12 push-ups

12 pull-ups

12 ball slams

 

Torsdag 131128

"Gulash"

8-12 kilo Bulgarian bag spin, 20 reps

Row 800 meters

8-12 kilo Bulgarian bag snatch, 20 reps

Row 600 meters

Bulgarian armthrows, 20 reps

Row 400 meters

Bulgarian burpee-biceps curl, 20 reps

Row 200 meters

Bulgarian side lunge, 20 reps

Row 100 meters

 

Onsdag 131127

"BENCH PRESS"

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

 

Tisdag 131126

"550"

For time:

50 Box jump, 45-60 cm box

50 Jumping pull-ups

50 Kettlebell swings, 8-16 kilo

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 20 kilo

50 Back extensions

50 Wall ball shots

50 Burpees

50 Double unders

 

Måndag 131125

"Duel"

Dumbell alternate snatch

10-10-10-10-10-10

Tgu with kb or barbell

2-2-2-2-2-2

 

Söndag 131124

"Wei"

Weighted pull-ups

1-1-1-1-1-1-1 reps

Walking lunges

20-20-20-20-20-20-20 meters

 

Lördag 131123

"1968"

4 rounds for time of:

19 burpee pull ups

68 air squats

 

Fredag 131122

"Dumb"

For time:

15 Dumbbell burpee box-overs, 10-20 kilo, 45-60" box

70-140 kilo Deadlift, 15 reps

20-60 kilo Overhead squat, 15 reps

15 Chest to bar

15 dips

 

Torsdag 131121

"Kettlebella"

Amrap 20 min of:

Left hand snatch 10

Left hand Swing 10

Left hand clean 10

Left hand jerk 10

Left hand tgu 2

Repeat on right side.

 

Onsdag 131120

"Barbella"

3 rounds of:

Benchpress 25 reps

Deadlift 25 reps

Hang clean 25 resp

Split jerk 25 reps

 

Tisdag 131119

"Super Helen"

Five rounds for time:

Run 400 meters

16-24 kilo Kettlebell X 21 swings

12 Pull-ups

 

Måndag 131118

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

20-40 kilo Thruster

Pull-ups

 

Lördag 131116

"Crazy day"

2 rounds for time of:

50 meter bear crawl

50 boxjumps

50 push-ups

50 knees to elbows

 

Söndag 131117

"Crazy day 2"

Front squats & chest to bar

7-7-7-7-7

 

Fredag 131115

""CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

 

Torsdag 131114

"Barbara"

5 rounds, time each round of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

 

Onsdag 131113

"Barbell"

21-15-9 reps of:

50-100 kilo Deadlift

20-60 kilo Overhead squat

 

Tisdag 131112

"Maniac"

3 rounds of:

8-24 kilo Kettlebell Clean & jerk, 40 reps

Run 400 meters

Box jumps, 40 reps

 

Måndag 131111

"Snatch mania"

Muscle snatch 1-1-1-1-1 reps

Power snatch 3-3-3-3-3 reps

Snatch 5-5-5-5-5 reps

 

Söndag 131110

"Ring squats"

Ring dips

7-7-7-7-7-7

Back squats

7-7-7-7-7-7

 

Lördag 131109

"Warrior Challenge 3"

For time of:

Burpees

Thrusters

21-15-12-9-6

 

Söndag 131110

"Warrior Challenge 3"

Ring dips

7-7-7-7-7-7

Back squats

7-7-7-7-7-7

Lördag 131109

"Warrior Challenge 3"

For time of:

Burpees

Thrusters

21-15-12-9-6

 

Fredag 131108

"?"

3 rounds for time of:

40 Pull-ups

160 meters walking lunges

20-40 kilo Hang power Snatch, 20 reps

 

Torsdag 131107

"Malin"

Amrap 20 min of:

5 Burpees

8 Push-ups

10 reversed burpees

12 sit-ups

15 air squats

 

Onsdag 131106

"Sqatps"

Squat snatch

5-5-5-5-5

Ring push-ups

5-5-5-5-5

 

Tisdag 131105

"Watomps"

Five rounds for time of:

10 Wall climbs

10 Toes to bar

20 Box jumps, 24" box

 

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

 

Måndag 131104

"Hang-press"

Hang clean

10-10-10-10-10-10-10-10-10-10

Bench press

10-10-10-10-10-10-10-10-10-10

 

Söndag 131103

"Bent"

Bent over barbell row

5-5-5-5-5 reps

Ghd sit-ups

10-10-10-10-10 reps

 

Lördag 131102

"Kb"

Five rounds of:

15 Kettlebell thrusters

Row 500 meters

 

Fredag 131101

"Mole"

Three rounds for time of:

40 kilo Overhead squat, 15 reps

15 L Pull-ups

40 kilo Split-jerk, 15 reps

15 Knees to elbows

40 kilo Hang clean, 15 reps

15 Back extensions, with 5-10 kilo

 

Hold 5-10 kilo plate or dumbbell to chest for back extensions.

 

Torsdag 131031

"500"

10 rounds for time of:

10 Toes to bar

10 Bugarian swings

10 Burpees

10 Bulgarian snatch

10 Meter aligator walk

 

Onsdag 131030

"Thrump"

Thrusters

5-5-5-5-5-5

Broad jump

5-5-5-5-5-5

 

Tisdag 131029

"Lee"

Amrap 20 min

3 pull-ups

5 push-ups

8 sit-ups

13 squats

200 m sprint

 

Måndag 131028

"Sniper"

Snatch

3-3-2-2-2-1-1-1-1-1 reps

Windshield vipers

6-6-4-4-4-2-2-2-2-2 reps

 

Söndag 131027

"Chold"

Complete as many rounds as possible in 15 minutes of:

15 Chest to bar pull-ups

30 second EQ L-sit hold

 

Lördag 131026

"Rush"

Complete as many rounds as possible in 15 minutes of:

Row 250 meters

25 Push-ups

 

Fredag 131025

"Walsh"

Four rounds for time of:

22 Burpee pull-ups

40-80 kilo Back squat, 22 reps

Run 200 meters with a 10-20 kilo plate overhead

 

Torsdag 131024

"500"

10 rounds for time of:

10 box-jumps

10 pull-ups

10 push-ups

10 sit-ups

10 wall-ball

 

Onsdag 131023

"Clean & jerk"

Clean and jerk

3-3-3-3-3

Clean and jerk 7 minutes non stop

 

Tisdag 131022

"Style"

20 min amrap of:

Chest to bar/Pull-ups,5 reps

Burpees ,10 reps

Air squats, 15 reps

 

 

Måndag 131021

"Back-jump"

Back squats

5-5-5-5-5

High box jumps

5-5-5-5-5

 

Söndag 131020

"Over-lunge"

6 rounds of:

overhead lunges with barbell

20 – 40 kilo, 8 reps alternate legs

 

Lördag 131019

"Helene"

3 rounds for time of:

400 meter run

16-24 kilo kb swing, 21 reps

Pull-ups, 12 reps

 

Fredag 131018

"Tabata something different"

Double unders

Rest 1 minute

Kb swing

Rest 1 minute

Reversed burpees

Rest 1 minute

Burpee box jump

Rest 1 minute

Dips on eq

Rest 1 minute

Knees to elbow

 

Torsdag 131017

"What?"

50 - 100 kilo Deadlift, 21 reps

Handstand walk 21 meters

50 - 100 kilo Deadlift, 15 reps

Handstand walk 15 meters

50 - 100 kilo Deadlift, 9 reps

Handstand walk 9 meters

 

Onsdag 131016

"Bench press"

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

 

Tisdag 131015

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

 

Måndag 131014

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

20-40 kilo Thruster

Pull-ups

 

Söndag 131013

"Dead dips"

Dead lift

3-3-3-3-3

Ring dips

Max

 

Lördag 131012

"Moa"

21,17,15,9,6,3

Box-jumps 45-60 cm

Shoulder press

Knees to elbows

 

Fredag 131011

"Warrior Circuit"

10 exercises 30 on 30 off for 3 rounds

Boxing bag

Rope climb

Bulgarian spin

Sit-ups with wall ball shots

Kb See-saw press

Ball-slams

Barbell thrusters

Mountain climbers

Snake rope

Burpee pull-ups

 

Torsdag 131010

"500"

For time of:

100 push-ups

100 toes to bar

100 sit-ups

100 back extensions

100 walking lunges

 

Onsdag 131009

"Hips"

Power clean 3-3-3-3-3-3-3 reps

Front squats3-3-3-3-3-3-3 reps

 

Tisdag 131008

"Run-up"

Six rounds for time of:

Run 400 meters

25 Pull-ups

 

Måndag 131007

"DT"

Five rounds for time of:

30 – 70 kilo Deadlift, 12 reps

30 – 70 kilo Hang power clean, 9 reps

30 – 70 kilo Push jerk, 6 reps

 

Söndag 131006

"Hatch"

Hang power snatch

5-5-5-5-5

Rest 2-3 min between sets

 

Lördag 131005

"Cindy"

20 min of:

On the minute every minute if you can

5 pull-ups

10 push-ups

15 squats

 

Fredag 131004

"puke"

3 rounds on the minute without rest between exercises.

1 min Row

1 min Burpee

1 min double unders

1 min sledge hammer

1 min run

1 min rest between rounds

 

Torsdag 131003

"Wabaws"

For time, 21-18-15-12-9-6 and 3 rep rounds of:

Walking lunge steps

95 pound Barbell thruster

Pull-ups

Knees to elbows

 

Onsdag 131002

"bring sally up x 3"

While hearing the song "Flowers" by Moby (Bring Sally up, bring Sally down), move to the upper pushup position,when you hear the words"Bring Sally up", and move to the lower pushup position when you hear "Bring Sally down".

 

While hearing the song "Flowers" by Moby (Bring Sally up, bring Sally down), move to the upper squat position,when you hear the words"Bring Sally up", and move to the lower aquat position when you hear "Bring Sally down".

 

While hearing the song "Flowers" by Moby (Bring Sally up, bring Sally down), move to the upper burpee position,when you hear the words"Bring Sally up", and move to the lower burpee position when you hear "Bring Sally down".

 

Tisdag 131001

"Dead press"

Dead lift

6-6-6-6-6

Shoulder press

6-6-6-6-6

 

Måndag 130930

"Heawl"

Amrap 20 min of:

Handstand and hold 30 sek

Bearcrawl 80 meters

10 Pistols

 

Lördag 130928

"11"

11 rounds for time of:

5 ballslams

10 push-ups

15 kb swings

 

Söndag 130929

"Haner"

Hang clean to thruster

5-5-5-5-5

Tabata double unders

 

Fredag 130927

"Donkey"

1 min on 20 sek of:

7 rounds of:

 

Renegade twist

Ball slams

Spilt lunges

Bulgarian snatch

Hindu push-ups

 

Torsdag 130926

"Bolt"

Five rounds of:

100 meter Sprint

Clean & jerk, 1 rep

Max reps pull-up

 

Onsdag 130925

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 8 kilo ball

3 Handstand push-ups

40-80 Power clean, 1 rep

 

Tisdag 130924

"Overup"

For time:

20 kilo barbell overhead squat, 50 reps

100 sit-ups

20-30 kilo overhead squat, 25 reps

50 Toes-to-bar

20-40 kilo overhead squat, 10 reps

20 v sit-ups

 

Måndag 130923

"Eva"

5 rounds for time of:

800 meter run

16-32 kilo kb swing 30 reps

Pull-ups ,30 reps

 

Söndag 130922

"Sueak"

Squat clean & jerk

7-7-7-7-7

Lördag 130921

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 9 kilo ball, 3 m target (Reps)

Sumo deadlift high-pull, 30 kilo (Reps)

Box Jump (Reps)

Push-press, 30 kilo (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Fredag 130920

"Crossfit total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

 

Torsdag 130919

"Gymnastika"

5 rounds for time of:

Hspu ,11 reps

45-60 cm box jumps, 11 reps

Pull-ups, 11 reps

Sumersault, 2 reps

Toes to bar, 11 reps

 

Onsdag 130918

"Clerk"

Clean & Split jerk

1-1-1-1-1

 

Tisdag 130917

"Burpee"

For time:

7 minutes burpees

Rest 3 min then 10 tgu with 8-16 kilo kb

 

Måndag 130916

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

 

Lördag 130914

"Tabata this"

Tabata row

Rest 1 min between

Tabata Pull-ups

Rest 1 min between

Tabata Push-ups

Rest 1 min between

Tabata Sit-ups

Rest 1 min between

Tabata Squats

 

Söndag 130915

"Overhead"

Power snatch to overhead squats

5-5-5-5-5

 

Fredag 130913

"HPCHSPU"

21-15-9 reps of

Hang power clean, 30-60 kilo

Handstand push-ups

 

Torsdag 130912

"Back-press"

Back squat

7-7-7-7-7

Bench press

7-7-7-7-7

 

Onsdag 130911

"911"

2 rounds for time of:

Run 10 stairs

11 Bulgarian burpee snatch

Run 10 stairs

22 bulgarian spins

Run 20 stairs

22 bb burpee snatch

 

Tisdag 130910

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

 

Rest precisely three minutes between each round.

 

Måndag 130909

"Griff"

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

 

Lördag 130907

"Hang"

Hang squat clean

2-2-2-2-2-2-2

 

Söndag 130908

"Row"

2 k row

Rest

1 k row

Rest

750 meters row

Rest

500 meters row

Rest

300 meter row

Rest

150 sprint row

 

Fredag 130906

"Ladder"

4-8 kilo ballslams

10-9-8-7-6-5-4-3-2-1

Burpee pull-ups

1-2-3-4-5-6-7-8-9-10

 

Torsdag 130905

"7"

7 rounds for time of:

Hspu, 7 reps

30-60 kilo thrusters, 7 reps

Knees to elbow, 7 reps

50-100 kilo deadlift, 7 reps

Burpees, 7 reps

16-24 kilo kb swings, 7 reps

Pull-ups, 7 reps

 

Onsdag 130904

"Benchrow"

5 rounds for time of:

Row 500 meters

30-60 kilo benchpress,15 reps

 

Tisdag 130903

"25"

Complete four rounds for time of:

25 burpees

run 100 meters

25 boxjumps

run 100 meters

25 wallball shots

run 100 meters

25 kb swings

run 100 meters

 

Måndag 130902

"Barers"

Amrap 15 min of:

5 Power snatch

5 overhead squat

5 push press

25 double unders or 75 singles

 

Söndag 130901

"Crazy day 2"

Front squats & chest to bar

7-7-7-7-7

 

Lördag 130831

"Crazy day"

2 rounds for time of:

50 meter bear crawl

50 boxjumps

50 push-ups

50 knees to elbows

 

Fredag 130830

"K"

For time:

run 1,6 k

100 ballslams 4-8 kilo

kb swings 100 8-16 kilo

run 1,6 k

 

Torsdag 130829

"Powlap"

Power clean 4-4-4-4

For time:

21,15,9,3

Power clean and lateral burpees

 

Onsdag 130828

"Vcf"

15 push ups 500 meters row

Rest 2 min x 3

5 min rest between

10 pull ups 2 min bike

Rest 2 min x 3

Rest 5 min between

15 air squats 50 double unders or 150 singles x 3

Rest 2 min x 3

 

Tisdag 130827

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

20-40 kilo Thruster

Pull-ups

 

Måndag 130826

"Dead dips"

Deadlift

5-5-5-5-5

Ring dips

5-5-5-5-5

 

Söndag 130825

"Cindy"

20 minute amrap of:

5 pull-ups

10 push-ups

15 squats

 

Lördag 130824

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 6 - 9 ball

 

Fredag 130823

"Manmaker"

Complete as many reps as possible in 8 minutes of:

The manmaker complex

 

Torsdag 130822

"Falkel"

Complete as many rounds as possible in 25 minutes of:

8 Handstand push-ups

8 Box jump, 30 inch box

15 foot Rope climb, 1 ascent

 

Onsdag 130821

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 

Tisdag 130820

"Back"

Back Squat 3-3-3-3-3 reps

Push press 3-3-3-3-3 reps

 

Måndag 130819

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

 

Fredag 130816

"Clean & jerk"

Clean and Jerk 1-1-1-1-1-1-1 reps

 

Torsdag 130815

"Thrups"

Two rounds for time of:

30-60 kilo Thruster, 30 reps

30 L Pull-ups

 

Onsdag 130814

"Mingle"

For time:

50 Double unders

50 Burpees

50 Wall ball shots, 20 pound ball

50 Back extensions

50 Push press, 45 pounds

50 Knees to elbows

Walking Lunge, 50 steps

50 Kettlebell swings, 1 pood

50 Jumping pull-ups

50 Box jump, 24 inch box

 

Tisdag 130813

"Sumo dips"

Five rounds for time of:

40 kilo Sumo deadlift high-pull, 21 reps

21 Ring dips

 

Måndag 130812

"10"

Ten rounds for time of:

7 Burpees

7 Knees to elbows

 

Fredag 130809

"32"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the intervals are pull-ups,push-ups, sit-ups and squats.

 

Torsdag 130808

"Sniathlon"

30 Snatches

Run 800 meters

Swim 300 meters

 

Onsdag 130807

"Dead Lift"

Deadlift 7-7-7-7-7-7-7 reps

 

For each set, touch and go at ground only.

 

Tisdag 130806

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 6 - 9 ball

 

Måndag 130805

"Press"

Shoulder Press 5-5-5-5-5 reps

 

Fredag 130802

"Legless"

For time:

20-40 kilo Thruster, 27 reps

15 foot Legless rope climb, 4 ascents

20-40 kiloThruster, 21 reps

15 foot Legless rope climb, 3 ascents

20-40 kilo Thruster, 15 reps

15 foot Legless rope climb, 2 ascents

20-40 kilo Thruster, 9 reps

15 foot Legless rope climb, 1 ascent

 

Torsdag 130801

"Game time!"

For time:

Complete three rounds of:

5 Muscle-ups

5 Deficit handstand push-ups

Then, 35-70 kilo barbell Overhead walking lunges, 30 meters

 

Onsdag 130731

"kvalwod"

60 Double unders

50 Wallballs 9kg/6kg

40 Kettlebell swings 24kg/16kg

30 Pullups

20 Squat cleans 60kg/40kg

10 Handstand pushups

 

For time, 20 minuters timecap.

 

Tisdag 130730

"Bloob"

Row 1 K

Five rounds of:

25 Pull-ups

30-60 kilo Push jerk, 7 reps

 

Måndag 130729

"Masters"

For time:

100 Double-unders

Run 100 meters

15 foot Rope climb, 4 ascents

Run 100 meters

30-60 kilo Front squat, 30 reps

Run 100 meters

100 meter Farmer carry, 16-32 kilo kettlebells

20-30 kilo Dumbbell snatch, alternating, 20 reps

Run 100 meters

 

Fredag 130727

"Event 2"

For time:

Row 21,097 meters

Remeber to set the fan on right level.

10 is to high

 

Torsdag 130726

"8"

8 laps for time of:

Burpee-toes to bar, 8 reps

16-32 kilo Kb swing, 8 reps

Hand stand push-ups 8 reps

Chest or Hip to bar pull-ups, 8 reps

 

Onsdag 130724

"Tabata this!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

 

Tisdag 130723

"You can do it!"

21-15-9 reps for time of:

Wallball "2-fer-1s"

Equaliser running man

 

Måndag 130722

"Longcycle"

30-70 kilo Clean and Jerk, 30 reps

 

Måndag 130722

"Longcycle"

30-70 kilo Squat Clean and Jerk, 30 reps

 

Fredag 130719

"Triathlon"

Sprint triathlon

For time:

Swim 750 meters

Bike 20K

Run 5K

 

Torsdag 130718

"Nancy"

5 rounds for time of:

400 meter run

20-40 kilo Overhead squat, 15 reps

 

Onsdag 130717

"Price"

For time:

9 kilo Squat clean, 30 reps

30 Toes to bar

30 Box jump, 24 inch box

30 dips

8 - 16 kilo kb Push press / push jerk, 30 reps

30 Double-unders

30-60 kilo Thruster, 15 reps

30 Pull-ups

30 Burpees

100 meters Walking lunge with 10-20 kilo plate held overhead

 

 

Tisdag 130716

"Hanees"

3 rounds for time of:

30-60 kilo Hang poer clean, 15 reps

15 burpees

 

 

Måndag 130715

"Crazy Total"

Overhead squat, 1 rep

Bench press, 1 rep

Sumo deadlift, 1 rep

 

Fredag 130712

"Test"

L-sit for time.

Handstand walk for distance.

Chest to bar weighted pull-up for load.

Snatch 1 rep for load.

 

Torsdag 130711

"Diane"

21-15-9 reps of:

50 - 100 kilo Deadlift

Handstand push-ups

 

Onsdag 130710

"Hope"

Three rounds of:

Burpees

20-30 kilo Power snatch

Box jump, 24" box

20-30 kilo Thruster

Chest to bar Pull-ups

 

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

 

Tisdag 130709

"Smykowski"

For time:

Run 6k

60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.

 

Måndag 130708

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

20-40 kilo Thruster

Pull-ups

 

Fredag 130705

"Choxd"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

 

Chest-to-bar pull-up

Box jump, 30 inch box

GHD sit-up

 

Torsdag 130704

"Don´t be a wimp"

30-50 kilo Clean & jerk, 30 reps

Run 800 Meters

50 push-ups

50 sit-ups

Swim 100 meters

10 burpees

50 walking lunges

 

Onsdag 130703

"Bring it!"

For time:

Bike 3000 meters

75 Kettlebell swings, 16-24 kilo

Row 1000 meters

60 Wall ball shots, 8 kilo ball

Run 800 meters

45 Pull-ups

 

Tisdag 130702

"Birk"

Behind the neck Jerk 1-1-1-1-1-1-1

 

Måndag 130701

"Burders"

Complete as many rounds as possible in 12 minutes of:

10 Burpees

25 Double-unders

 

Fredag 130628

"Bruck"

Four rounds for time of:

Run 400 meters

40-80 kilo Back squat, 24 reps

30-60 kilo Jerk, 24 reps

 

Torsdag 130627

"Sit-lift"

Five rounds for time of:

60-120 kilo Deadlift, 5 reps

25 Sit-ups

 

Onsdag 130626

"Lee"

Amrap 20 min

3 pull-ups

5 push-ups

8 sit-ups

13 squats

200 m sprint

 

Tisdag 130625

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 9 kilo ball, 3 m target (Reps)

Sumo deadlift high-pull, 30 kilo (Reps)

Box Jump (Reps)

Push-press, 30 kilo (Reps)

Row (Calories)

 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Måndag 130624

"Warrior circuit"

3 rounds & 8 stations intervalls 50 sek on 20 sek of:

Tire flips

Ball slams

Draging prowler

Bb spin

H.I.R.T.S

Eq drills

War hammer

Farmers walk with kb

 

fredag 130621

"High jumps"

300 high jumps not at the club.

Happy midsommer:)

 

Torsdag 130620

"Body press/Brenton"

3 rounds with 2 min rest between sets of:

Max reps on body weight bench press.

Run 600 meters

Five rounds for time of:

Bear crawl 30 metes

Standing broad-jump, 30 meters

Do three Burpees after every five broad-jumps.

 

Onsdag 130619

"Pickle"

Three rounds for time of:

Row 1000 meters

20 Pull-ups

30 Box jumps, 20 inch box

 

Tisdag 130618

"Potch"

Hang power snatch 3-3-3-3-3 reps

 

Måndag 130617

"Gallant"

For time:

Run 1600 meters with a 9 kilo medicine ball

60 Burpee pull-ups

Run 800 meters with a 9 kilo medicine ball

30 Burpee pull-ups

Run 400 meters with a 9 kilo medicine ball

15 Burpee pull-ups

 

Fredag 130614

"Tour de vasa"

4 rounds of:

Bike 2 min then push-ups 1 min

Bike 2 min then pull-ups 1 min

 

Torsdag 130613

"Caveman"

5 stations intervalls 30 sek on 30 sek of for 6 laps of:

Sledge hammer

Prowler

H.I.R.T.S

Slam balls

Kb snatch

 

Onsdag 130612

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

 

Tisdag 130611

"Karen"

For time:

150 wallball shots

 

Måndag 130610

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

 

Fredag 130607

"Block"

Run or row for 30 min

 

Torsdag 130606

"Enzo"

AMRAP 21 min of:

Swim 17 meters under water

14 aqua bag burpee around the world

Swim 32 meters

14 aqua bag clean & jerk

Rest 1 min

 

Onsdag 130605

"2013 CrossFit Games Regional Event 6"

For time:

100 Double-unders 0r 300 singles

50 Handstand push-ups

40 Toes-to-bar

30-70 kilo Shoulder to overhead, 30 reps

30 meter 30-70 kilo

Walking lunge with 160 pound barbell in front rack

 

Tisdag 130604

"2013 CrossFit Games Regional Event 7"

Four rounds for time of:

2 rope climb

30 meter Sprint

40-80 kilo Squat clean, 4 reps

30 meter Sprint

 

Måndag 130603

"Mary"

AMRAP in 20 min of:

5 Handstand push-ups

10 1-legged squats

15 Pull-ups

 

Fredag 130531

"Fingal"

Three rounds for time of:

Run 400 meters

Single arm hang, right arm, 15 seconds

20 kilo barbell Turkish Get-up, left arm, 5 reps

Single arm hang, left arm, 15 seconds

20 kilo barbell Turkish Get-up, right arm, 5 reps

30 second L-sit hold

 

Torsdag 130530

"Strike"

Shoulder to overhead

3-3-3-3-3

windshield wipers

2-2-2-2-2

 

Onsdag 130529

"Vasaton"

For time of:

Run 1200 meters

Run 20 floors

50 burpees

 

Tisdag 130528

"Ingo"

AMRAP 20 min

200 Skips with jump rope

20 push-ups

20 toes to bar

 

Måndag 130527

"Evil"

For time:

21,15,13,6,2

Barbell Snatch 20-40 kilo & pull-ups

Then walking lunges for 100 meter

 

Torsdag 130523

"Hank"

Hangclean & high box jumps

5-5-5-5-5

 

Onsdag 130522

"MMA Circuit"

2 rounds 1 minute intervalls with 20 sek rest of:

11 stations.

Wheelbarrow,snake rope,h.i.r.t.s,bulgarian bag,Kettlebell,Indian clubs,

war hammer,equaliser,monkey bar,cyclone,punch bag.

 

Tisdag 130521

"Lee"

Amrap 20 min

3 pull-ups

5 push-ups

8 sit-ups

13 squats

200 m sprint

 

Måndag 130520

" Glitch "

For time of:

Run 1600 or row 1800 meters

100 wallball shots 8 kilo ball

100 Pull-ups

Run 1600 or row 1800 meters

 

Fredag 130517

" Norge "

two laps for time of:

200 meters bear crawl

Back extensions, 20 reps

50 meters aligator walk

Back exensions, 20 reps

20 meters cart wheel

Back exensions, 20 reps

 

Torsdag 130516

" Longcycle "

Clean and Jerk 1-1-1-1-1-1-1 reps

 

Onsdag 130515

" Olga "

AMRAP 21 Minutes of:

5 Pull-ups

5 Kb Swings 16-32 kilo

5 Burpees

5 ball slams 4-8 kilo

 

Tisdag 130514

" Minute "

On the minute

Bulgarian snatch

Push-ups

3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24

 

Måndag 130513

" Froes "

Front Squat & toes to bar 10-10-10-10-10 reps

 

Fredag 130510

" Fran "

Three rounds, 21-15- and 9 reps, for time of:

20-40 kilo Thruster

Pull-ups

 

Torsdag 130509

" Helen "

Three rounds for time:

Run 400 meters or row 500 meters

1 1/2 pood Kettlebell X 21 swings

12 Pull-ups

 

Onsdag 130508

" Kelly "

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 8 kilos ball

 

Tisdag 130507

" Elizabeth "

21-15-9 reps of:

Clean 30-60 kilos

Ring dips

 

Måndag 130506

" Cindy "

Complete as many rounds as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 squats

 

 

Fredag 130503

" Clean-ups "

For time of:

Hang clean & jerk 30- 60 kilo, 15,12,9,6 reps

Pull -ups 15,12,9,6 reps

Push-ups 15,12,9,6 reps

Sit-ups 15,12,9,6 reps

Then run 1600 meters or row 2000 meters

 

Torsdag 130502

" Lift day "

Deadlift 3-3-3-3-3 reps

 

Onsdag 130501

" May "

For time:

30 meter Walking lunge

50 Push-ups

50 Double-unders

25 Knees to elbows

5 Rope climb, 5 rounds

50 Box jump, 24 inch box

25 Overhead squats, 10 - 30 kilo

25 L-pull-ups

50 Sit-ups

 

Tisdag 130430

" Klepto "

4 rounds for time of:

27 Box jumps, 24" box

20 Burpees

11 Squat cleans, 30-60 kilo

 

Måndag 130429

" Parkour "

Just come!

And i will show you what to do:)

This is a parkour workout

its fun its hard and it´s Crazy style

 

Fredag 130426

" Crazy 300 "

For time of:

50 floor wipes

50 back extensions

50 toes to bar

50 bulgarian spin

50 good mornings

50 sit-ups

 

Torsdag 130425

" Schmalls "

Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters

 

Onsdag 130424

" Jackie "

1000 meter row

20 kilo Thruster, 50 reps

30 pull-ups

 

Tisdag 130423

" Moohaha "

One hand Kettlebell Clean and Jerk 5-5-5-5-5

Bonus of:

Prowler sled workout in intervals for 10 min.

 

Måndag 130422

" 4 "

Four rounds for time of:

Run 400 meters

50 Squats

 

Fredag 130419

" Bench-row "

Five rounds for time of:

Row 500 meters

60 kilo Bench press, 15 reps.

 

Torsdag 130418

" Recovery "

Recovery drills

 

Onsdag 130417

" Gompa "

Three rounds, 15-12-and 9 reps, for time of:

30-60 kilo barbell Thrusters

5-20 kilo weighted Pull-ups

 

Tisdag 130416

" Dead-ups "

Ten rounds for time of:

30-60 kilo Deadlift, 15 reps

15 push-ups

 

Måndag 130415

" Bunge "

Three rounds for time of:

Walking lunge, 30 m

50 Squats

25 Back extensions

 

Fredag 130412

" Sprint "

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

 

Torsdag 130411

" thrups "

For time:

95 pound Thruster, 45 reps

45 Pull-ups

 

Onsdag 130410

" Tabata this "

Rope climp

Kipping handstand push-ups

Double unders

Jumping pull-ups

Burpees

Rest 90 sek between exercise

 

Tisdag 130409

" Jorge "

For time:

30 Toes to bar

30-70 kilo Squat clean, 15 reps

24 Toes to bar

30-70 kilo Squat clean, 12 reps

18 Toes to bar

30-70 kilo Squat clean, 9 reps

12 Toes to bar

30-70 kilo Squat clean, 6 reps

6 Toes to bar

30-70 kilo Squat clean, 3 reps

 

Måndag 130408

" Run "

8 rounds of:

Run 400 meters

Rest 90 seconds

 

Fredag 130405

" 13.5 "

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

 

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

 

Torsdag 130404

" Ro-up "

For time:

Row 1000 meters

20 Russian sit-ups

Row 750 meters

40 Toes to bar

Row 500 meters

60 Sit-ups

 

Onsdag 130403

" Shegs "

For time:

20-50 kilo Shoulder press, 10 reps

20-50 kilo Overhead squat, 15 reps

20-50 kilo Push press, 20 reps

20-50 kilo Front squat, 25 reps

20-50 kilo Push jerk, 30 reps

20-50 kilo Back squat, 35 reps

 

Tisdag 130402

" Purps "

Five rounds for time of:

30-50/50-90 kilo Power clean, 3 reps

10 Burpee pull-ups

 

Måndag 130401

" fool "

Thruster 2-2-2-2-2-2-2

 

Fredag 130329

" Scuba "

20 min AMRAP of:

Swim 64 meters

Aquabag Snatch x 17

Push-ups x 17

Squats x 17

 

Torsdag 130328

" 13.4 "

Complete as many reps as possible in 7 minutes following the rep scheme below:

95 pound Clean and jerk, 3 reps

3 Toes-to-bar

95 pound Clean and jerk, 6 reps

6 Toes-to-bar

95 pound Clean and jerk, 9 reps

9 Toes-to-bar

95 pound Clean and jerk, 12 reps

12 Toes-to-bar

95 pound Clean and jerk, 15 reps

15 Toes-to-bar

95 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

Onsdag 130327

" Spike "

Snatch & overhead squats

5-5-4-4-3-3

Bike ride 5 min

 

Tisdag 130326

" Stairway to heaven "

5 rounds for time of:

Run 9 stairs, up & down

13 push-ups

13 sit-ups

 

Måndag 130325

" Pong "

For time:

20 Kettlebell swings, 2 pood

30 Toes to bar

Run 400 meters

 

Fredag 130322

" 13.3"

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots, 9/7 kilo ball

90 Double-unders/270 singles

30 Muscle-ups/30 cord muscle-ups

 

Torsdag 130321

" Inzane "

Complete as many rounds as possible in 25 minutes of:

Bear crawl 200 meters

30 pull-ups

50 meters walking lunges

30 bulgarian bag spins

 

Onsdag 130320

"Long cycle "

Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps

 

Tisdag 130318

"Bench row "

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

 

Måndag 130318

"Dint "

Complete as many rounds as possible in 10 minutes of:

80 kilo Deadlift, 5 reps

Sprint 91 meter

 

Fredag 130315

" 13.2 "

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

50 kilo Shoulder to overhead, 5 reps

50 kilo Deadlift, 10 reps

15 Box jumps, 24" box

 

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

30 kilo Shoulder to overhead, 5 reps

30 kilo Deadlift, 10 reps

15 Box jumps, 20" box

 

Torsdag 130314

" Farmer "

Three rounds for time of:

80/40 kilo barbell Overhead walk, 45 meters

80/40 kilo barbell Walking lunge, 22 meters

40/20 kilo barbells Farmer carry, 45 meters

 

Onsdag 130313

" Tarzan "

Complete as many reps as possible in 30 minutes of:

Rope climbs and push-ups

Count the number of trips up the rope and the number of push-ups within the half hour.

 

Tisdag 130312

" Kapow "

Two rounds for time of:

Run 400 meters

Handstand walk 15 meters

Run 400 meters

One legged squat, 30 reps

 

Måndag 130311

" Adrian "

Seven rounds for time of:

3 Forward rolls

5 Wall climbs

7 Toes to bar

9 Box jumps, 30" box

 

Fredag 130308

" Workout 13.1 "

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

 

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible

 

Torsdag 130307

" Row "

Row 5 k for time

 

Onsdag 130306

" Bench "

Bench press

1-1-1-1-1-1-1

 

Tisdag 130305

" 320 "

2 rounds for time of:

30 Wall ball shots, 9 k ball

30 k Sumo deadlift high-pull, 30 reps

30 Box jump. 50 cm

30 k Push press, 30 reps.

30 Push-ups

Body weight Back squat, 10 reps

 

Måndag 130304

"Grace"

For time:

60/40 kilo clean & jerk,

30 reps.

 

Fredag 130229

"Walk in park"

AMRAP 20 min

Row 200 m

13 ballslams 8 kilo

13 wallballshots 9 kilo

 

130228

"Seven"

7 rounds for time of:

7 burbees, 7 toes to bar, 7 heavy kb swings, 7 pull-ups, 7 push-ups, 7 sit-ups, 7 box jumps

 

Onsdag 130227

"Power"

Push press

3-3-3-3-3-3-3

 

Tisdag 130226

"Hamilton"

Three rounds for time of:

Row 1000 meters

50 Push-ups

Run 1000 meters

50 Pull-ups

 

Måndag 130225

"Snurpee"

12-9-6-3 reps for time of:

40 kilo Power snatch,

Burpees

 

Fredag 130222

"Kb cycle"

60 kb snatch

2 min bike

50 kb snatch

2 min bike

30 kb snatch

2 min bike

 

Torsdag 130221

"180"

3 rounds of:

Rotation Circuit

7 stations

1 min on 20 sek rest.

 

Onsdag 130220

"Jackie"

3-3-3-3-3 back squat

Rest 5 min

1000 meter row

20 kilo thruster, 50 reps

30 pull-ups

 

Tisdag 130219

"Woop"

Power clean 2-2-2-2-2-2-2 reps

Rest 1 min

Max reps power clean without rest. Same weight.

 

Måndag 130218

"Week 3"

3-3-3 power snatch

Rest 3 min

Two rounds for time of:

100 Double-unders(400 single)

42,5 kilo barbell, Shoulder to overhead, 50 reps

25 Toes to bar

 

Fredag 130215

"No bullshit"

Run 1600 meters

Row 2 k

Run 1600 meters

 

Torsdag 130214

"Caveman program"

Bear crawl 50 meters

Toes to bar x 3

Bulgarian spinn x 50

Cobra x 3

Hindu squats x 50

Amrap 20 min

 

Onsdag 130213

"Clean"

Complete as many rounds in 13 minutes as you can of:

40 k power clean, 10 reps

20 sit-ups

 

Tisdag 130212

"Parkour"

5 rounds of:

Do the course as fast as possible.

Rest 90 sek between each round.

 

Måndag 130211

"Kb mania"

5 rounds of:

5 kb deadlift

5 kb hang cleans

5 kb push presses

5 kb squats

Rest 1 minute between sets

 

Fredag 130208

"Barbara"

5 rounds, each for time of:

20 Pull-ups

30 Push-ups

40 sit-ups

50 squats

 

Rest precisely three minutes between each round.

 

Torsdag 130207

Deadlift 5 x 5

5-5-5-5-5

 

Onsdag 130206

"Sigge"

400 m run

25 Burpees

x 4

 

Tisdag 130205

"Longcycle"

Kettlebell

One hand clean & jerk

Changing hand on the minute

For 10 minutes

 

Måndag 130204

"Lee"

Amrap 20 min

3 pull-ups

5 push-ups

8 sit-ups

13 squats

200 m sprint