Pass - Vecka 43

https://docs.google.com/presentation/d/1yEOM5VZogdcj_2g11awVHxRFsw1iCRXpWcnuRBQUg6M/edit?usp=sharing

Pass - Vecka 42

Hela veckans (v 42) Pass finns nu på Facebook Gruppen: Crossfit Växjö Members Only
Länk till FB Grupp: https://www.facebook.com/groups/1690162767973044/
Länk direkt till filen: https://docs.google.com/presentation/d/1cK6MQRJzvwX_ZrU7naHTQC3msBvexfLG8v_5AlbLBBo/edit?usp=sharing

Pass - Vecka 41

Hela veckans (v 41) Pass finns nu på Facebook Gruppen: Crossfit Växjö Members Only
Länk till FB Grupp: https://www.facebook.com/groups/1690162767973044/
Länk direkt till filen: https://docs.google.com/presentation/d/1AJ_WBmg3r08PMadb1JP7AULzdErnLkI-rSczsjg6h-M/edit?ts=5d9a1f17

Vecka 40 - 30/9 till 6/10 Pass

Veckans Pass finns nu på Facebook Gruppen: Crossfit Växjö Members Only
Länk till FB Grupp: https://www.facebook.com/groups/1690162767973044/
Länk direkt till filen: https://docs.google.com/presentation/d/10aAV3vGHt3dCAKA8o0JZF_ysu_-Bb89oG9-QXbcs-B0/edit?usp=sharing

Söndag 29 september 2019

Sundays Level Tests
1. Make Up - Choose your test
2. Weightlifting

Alternative WoDs for those not testing
WoD#1: 25 Min AMRAP in Pairs

30 Medball Cleans     (Rx 9/6kg)

30 Box Step-ups  with MB    Rx 60/50cm   

400m Run   w/ MB

WoD#2: Flexibility

1 minute at each station.

1) Wall Squat   3121 Tempo

2) Seated Straddle

3) Pigeon  (ea/s)

x 2

Nybörjarpass

WoD#1: 20 Min AMRAP in Pairs

30 Medball Cleans     (6/4kg)

30 Box Step-ups  with MB    Rx 50/40cm   

400m Run   w/ MB

WoD#2: Flexibility

1 minute at each station.

1) Wall Squat   3121 Tempo

2) Seated Straddle

3) Pigeon  (ea/s)

x 2

Kids Pass

Warmup
Dowel Duel and Run
Have each partner stand on a bumper plate facing each other 3-4 feet apart. Each partner holds one end of the PVC Pipe. The goal is to either force your partner to lose their grip, or fall off their plate. Each minute, have partners switch hands, after 2 minutes, run a 200m and come in and play for 2 more minutes. Keep track of your points!

WoD#1: 20 Min AMRAP in Pairs

20 Squats with Med Ball 4-6kg

20 Box Step-ups  with MB    30-40cm  

200m Run   w/ MB

WoD#2
Rowling (In Teams of 3)
Come as close to 100m as possible on Rower
Burpee penalty for team for each meter under or over 100m
Everyone rows 2 times

 

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