2013

Måndag 30 december 2013

Postat av Crossfit Växjö,

Sled Pull Relay

For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

Chest2Bar Pullups
Burpees
GHD Situps
Ring Dips

Posta gärna era resultat som kommentar nedan!

Söndag 29 december 2013

Postat av Crossfit Växjö,

5-3-1 Deadlifts @ 75-85-95% 1RM

AMRAP in 18 min of:

6 Squat Cleans (60/40kg)
8 Toes2Bar
10 Hand Release Pushups
12 Weighted Back Extensions (15/10kg)

Lördag 28 december 2013

Postat av Crossfit Växjö,

5-3-1 OH Squats @ 75%-85%-95%% 1RM

Tabatas

OH Lunges (20/15kg) 8x (20s work + 10s rest)
1 min rest

SDHP (35/25kg) 8x (20s work + 10s rest)
1 min rest

Situps 8x (20s work + 10s rest)
1 min rest

Pushpress (35/25kg) 8x (20s work + 10s rest)
1 min rest

KB Swings (24/16kg) 8x (20s work + 10s rest)
1 min rest

Addera antalet reps från sämsta varvet på resp övning för att få en summa.

Fredag 27 december 2013

Postat av Crossfit Växjö,

5-5-5 Shoulder Press @ 65%-75%-85% 1RM

"The Beast"

6 rounds for time of:

6 Handstand push-ups
6 Thrusters (60/40 kg)
6 Knees-to-elbows
6 deadlifts (110/75 kg)
6 Kettlebell swings (32/20 kg)
6 Pull-ups

Måndag 23 december 2013

Postat av Crossfit Växjö,

3-3-3 Weighted Ring Dips @ 40%-60%-80% of 1RM

10 Rounds for time of: 

Run 100 M
10 Pullups
Run 100 M
10 Goblet Squats (24/16kg)
30 seconds "Plankan" 

Posta gärna era resultat som kommentar nedan!

Söndag 22 december 2013

Postat av Crossfit Växjö,

3-3-3 Back Squats @ 65%-75%-85% of 1RM

WoD #1:

10 Min AMRAP
Ladder of 1-2-3-4-5.. reps of
Deadlifts (80/50kg)
Pushups on Bar
Bar Facing Burpees

WoD #2:

10 min AMRAP
10 Ring Rows
10 Box Jumps
10 Ring Dips

Lördag 21 december 2013

Postat av Crossfit Växjö,

Turkish Getups

Fight Gone Bad

Three rounds of:

1 min Wall Ball (9/6 kg)
1 min Sumo Deadlift High-Pull (35/25 kg)
1 min Box Jump (50 cm)
1 min Push Press (35/25 kg)
1 min KB Swings (24/16kg)
1 min Rest 

Poäng ges för varje rep. Klockan stannas inte mellan stationerna.

Posta gärna era resultat som kommentar nedan

Fredag 20 december 2013

Postat av Crossfit Växjö,

3-3-3 Bench Press @ 70-80-90% 1RM

WoD #1: Beep Test - 20m Run

WoD #2: Beep Test - 1 Situp/1 Pushup/1 Airsquat

Posta gärna era resultat som kommentar nedan

Torsdag 19 december 2013

Postat av Crossfit Växjö,

3-3-3 Power Snatch @ 60-70-80% 1RM

For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

Thrusters (45/32.5kg)
Body Blasters
Situps

Posta gärna era resultat som kommentar nedan!

Onsdag 18 december 2013

Postat av Crossfit Växjö,

"Fantastic 46" (Based on Filthy Fifty)  

For time:

46 Box jumps (60/50cm)
46 Jumping pull-ups
46 Kettlebell swings (16/12 kg)
46 steps Walking Lunge
46 Knees to elbows
46 Push press (20/15 kg)
46 Back extensions
46 Wall ball shots (8/6kg)
46 Burpees
46 Double unders

For my birthday I want to see everyone post their results and we will compare it to last year when we did the Fabulous 45 and in a years time when we do the "Fun 47"

Tisdag 17 december 2013

Postat av Crossfit Växjö,

Sled Push Relay

Three rounds of:

1 min Goblet Squats (24/16 kg)
1 min Sumo Deadlift High-Pull (35/25 kg)
1 min 7m Shuttle Sprints
1 min GHD Bench Press (17/10 kg)
1 min Mountain Climbers
1 min Rest 

Poäng ges för varje rep förutom i rodd där poäng ges för kalorier. Klockan stannas inte mellan stationerna.

Posta gärna era resultat som kommentar nedan

Måndag 16 december 2013

Postat av Crossfit Växjö,

3-3-3 Power Cleans @ 60-70-80% 1RM

AMRAP in 18 min of:

6 Deadlifts (100/60kg)
8 Ring Dips
10 GHD Situps
12 Airsquats
14 Double Unders

Söndag 15 december 2013

Postat av Crossfit Växjö,

3-3-3 Front Squat @ 70-80-90% 1RM

On the minute for 18 minutes:

Odd min:
5 HSPU
AMRAP Broad Jumps (180/150cm)

Even min:
3 Body Blasters 
AMRAP Lunges

Posta gärna era resultat som kommentar nedan

Lördag 14 december 2013

Postat av Crossfit Växjö,

Max Broad Jump - 3 Attempts

Team WoD #1

For time in teams of 3

Filthy 51:

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

Each member does 17 of each of the 51 reps of each exercise (in a row) only 1 member at a time.

Team WoD 2

Fran + Elizabeth in teams of 3

21/15/9
Thrusters (42,5/30kg)
Pullups

21/15/9
Cleans (60/40kg)
Ring Dips

Divide up the exercises as you wish but all team members must do a third of each exercise in each round. All team members do the same amount of Reps. One member at a time.

Fredag 13 december 2013

Postat av Crossfit Växjö,

2-2-2 Turkish Getup @ 60-80-100% 1RM

Tabatas

Jumping Airsquats 8x (20s work + 10s rest)
1 min rest

Back Extensions 8x (20s work + 10s rest)
1 min rest

SDHP (24/16kg) 8x (20s work + 10s rest)
1 min rest

Pushpress (35/25kg) 8x (20s work + 10s rest)
1 min rest

Double Unders 8x (20s work + 10s rest)
1 min rest

Addera antalet reps från sämsta varvet på resp övning för att få en summa.

Torsdag 12 december 2013

Postat av Crossfit Växjö,

Tyre Flip Relay 

AMRAP in 18 min of:

2 Rope Climbs (or 10 pullups)
3 Wallwalks
4 Bearcrawls (5m)
5 Deadlifts (80/50kg)
6 Toes2Bar
 

Post your results to comments below!

Onsdag 11 december 2013

Postat av Crossfit Växjö,

Lift/Strength: 5-5-5 OH Squat 60%-70%-80%of 1RM

"Hell's Bells" - 4 rounds for time (with 24/16kg Kettlebells) of:

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Jerks/Push Press (6+6)
Run 100M without KB

Compare with 11 June and 19 September 2013

Posta gärna era resultat som kommentar nedan!

Tisdag 10 december 2013

Postat av Crossfit Växjö,

5-3-1 Weighted Pullups @ 50-75-100% 1RM

AMRAP in 18 minutes of 1-2-3-4...Reps of:
Ground to Overhead (60/40kg) (Clean & Jerk or Snatch)
GHD Situps
Box Jumpovers
Ring Dips

Post your results to comments below

Måndag 9 december 2013

Postat av Crossfit Växjö,

3-3-3 Deadlift @ 70-80-90% 1RM

8 Rounds of:

30 seconds Wallballs (9kg/6kg)
30 seconds Situps
30 seconds KB Swings (24/16kg)

Rest 30 seconds between Rounds

Post your result as a comment below

Söndag 8 december 2013

Postat av Crossfit Växjö,

Sled Drag Relay

AMRAP in 18 min of:

6 Chest2Bar Pullups
8 Thrusters (40/30kg)
10 V Ups
12 OH Lunges (15/10kg)

Post your results to comments below!

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