Posts Tagged ‘pistol squat’

Wednesday 3rd October

Posted: October 2, 2012 in WOD
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***Skills and Recovery Week***

A) Linear Progression

Low Bar Back Squat 3 x 5. Add 2.5kg from last week.

B) For Practice

A) Ring Muscle Up. False grip or straight grip.

B) Pistol Squat

 

Notices:

- Extra classes for the next month or so. Tuesday and Friday at 15:20.

- The first ever CFCH competition coming soon! Saturday the 13th of October is week one. Register HERE!

 

Wednesday 13th June

Posted: June 12, 2012 in WOD
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***This is a light, skill-focused, week. Use this week to work on movements that are your weaknesses***

A) For Practice

Push Jerk Barbell

Split Jerk Barbell

Sotts Press

Toes to Rings

Pistol Squat

General Notes:

- If you wish to order weightlifting shoes please let us know before THIS FRIDAY. Details HERE.

- Upcoming competition in Tampere THIS WEEK. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!

Friday 1st June

Posted: May 31, 2012 in WOD
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A) For Reps

‘Mary’

20min AMRAP of,

5 x HSPU

10 x Pistol Squat (alternating)

15 x Kipping Pull-up

Workout Notes:

- Pull-ups will be scaled to Ring Row.

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!

Monday 21st May

Posted: May 20, 2012 in WOD
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A) For Time

28 x Overhead Squat Barbell

28 x Double Under

28 x Kipping Pull-up

28 x Shoot Through

28 x Pistol squat

7 x Wall Climb

7 x Ring Muscle Up

Workout Notes:

- OH Squat weight should be challenging for 10-12 reps.

- Alternate legs each rep of the pistol squats

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping ropes coming soon! To buy this stuff please contact us!

Friday, 13th April

Posted: April 12, 2012 in WOD
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A) For Quality and Load

Single Leg Deadlift. 5,5,5 each leg

B) For Quality

2-4 rounds of

Hold a position from the following list for 30 seconds: Hanging knee tuck, Handstand/Headstand, Ring rupport, Chin over bar, and Pistol bottom.

In between each run 4 x 20m Run

Notes:

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

-We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands, shakers and Finnish made recovery protein. To buy this stuff please contact us!

Friday, 30th March

Posted: March 29, 2012 in WOD
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This is a light recovery week. Please use this week to work on your mobility and body control.

A) For Mobility

At the start and end of the session splits from GWOD: LINK

B) For Quality

5 x 5 reps of Ring Push-Up

5 x 5 reps of Ring Row

5 x 5 reps of Pistol Squats

3 x 50 reps of Russian Swing Kettlebell

Notes:

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

-We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands, shakers and Finnish made recovery protein. To buy this stuff please contact us!