Posts Tagged ‘Chest to Bar’

A) On the Minute

6 rounds, starting on the minute of,

1 x Power Snatch Barbell

1 x Overhead Squat Barbell

1 x Squat Snatch Barbell

B) For Time

11-9-7 reps of,

Thruster Barbell

Burpee + Chest to Bar Pull-up

Workout Notes:

- Weight may change during part A, but all sets should be with a working weight. That is, warm-up properly before the 6 minutes.

- Thruster weight in part B should be very challenging for 8-11 reps.

General Notes:

- Improve the Gym!

One of my favorite WOD demos…awesome home gym and awesome WOD. Simple, but a few minutes of hell.

Open Competition WOD  12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
45kg/30kg Thruster, 3 reps
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Notes:

Good luck, do your best and have fun. Nothing more, nothing less.

Maria will be offering massages again today. Bring 5€ for 10 minutes.

Mobility and movement advice from the experts: Carl Paoli Part OneTwoThree and Four, Spealler on Pull-ups and K-Starr from MobilityWOD

Rules

Demo

Games site

-We have a special CrossFit nutrition and performance seminar coming on April 21st! Details HERE.

 

A) For Load

Deadlift Barbell. Build to a heavy set of 5

B) On The Minute

16 mins alternating between (8 rounds of each)

-40 x Double Under

-10 x American Swing Kettlebell and 6 x Chest to Bar Kipping Pull-up

 

Notes

-Saturday 8am class is not available for the next 3 weeks as we focus on the CrossFit Open.

-Join us this Saturday’s special class at 10am for the CrossFit Open Competition Workout. Register using the calendar. All welcome and please bring a good attitude and loud voice to cheer each other on!

-Plenty of summer fun during a weekend with Helsinki Paleo

Tomi snatching on Saturday!

A) For Quality and Load

Build to a heavy Strict Press Barbell triple (3 reps).

B) For Quality

5 rounds of

10 x High Box Jump

8 x Chest to Bar Kipping Pull-up

4 x Handstand Push-up

Remember:

The CrossFit Open is coming to CrossFit Central Helsinki soon. Five weeks, one workout a week. Every Saturday at 10:00 during the Open we will have a special class to allow our members the chance to compete. Let’s try and get everyone there. Week one is Saturday the 25th of February. Book the 10am special class HERE.

Ari hanging around during last Monday's WOD