Warm-Up

Superman Starfish

Side Bridge Leg Lift (a.k.a Crocodile)

Curtsy Lunge

+ additional work.


Olympic

Hang Power Clean

3-3-3-3-3

  • Add weight each round.

WOD

In 10mins;

4 x Stairs

then

AMRAP Hang Power Clean @ 70/52.5kg


Cool Down

Side to Side Squat

Lying Leg Kicks

Side-Lying Windmill

Couch Stretch 2 x 2min each side

Massage

Wing Roll. Repeat until improvement.

Inner Thigh Roll. Repeat until improvement.

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Warm-Up

Bridge with Reach

Prone Hip Rocking

Knee Break Ankle Flex

Single Leg Romanian Deadlift

+ additional work.


Benchmark

‘Karen’

150 x Wall Ball @ 6/10kg


Cool Down

Swimmers x 10

K-Star Hip Sequence

Wrist Stretches x 10 each type.

Angry Cat 3 x 1 min

Massage

Peanut. Repeat until improvement.

Quad Roll. Repeat until improvement.

Open Gym 1000-1300

Use this time to train weaknesses, do additional strength work, catch up on missed WODs or test a benchmark.

Maybe you want to get on the Top 10 Leaderboards?

Non-Member? You can also get a visit card for these times to allow you to train in a dedicated CrossFit facility under the eyes of experienced coaches. More details here or contact us.

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Open Gym 1000-1300


Optional Workout

7 Rounds for time:

15 x GHD Sit-Up

5 x Ring Muscle-Up

– Scale MU with Bar Muscle-Up, Jumping Bar Muscle-Up, 5 x Strict Pull-up + 5 x Box Dip


Use this time to train weaknesses, do additional strength work, catch up on missed WODs or test a benchmark.

Maybe you want to get on the Top 10 Leaderboards?

Non-Member? You can also get a visit card for these times to allow you to train in a dedicated CrossFit facility under the eyes of experienced coaches. More details here or contact us.

Jenni Joensuu

Jenni Joensuu

Warm-Up

Tripod Hold

Hanging Knee Tuck

+ additional work.


Conditioning

3 Rounds for time with partner;
800m x Row
20 x Back Squat @ 85/60kg

  • Alternate each round with your partner.

Cool Down

Back to Wall Shoulder Flexion x 10

K-Star Hip Sequence

Wrist Stretches x 10 each type.

Angry Cat 3 x 1 min

Massage

Peanut. Repeat until improvement.

Quad Roll. Repeat until improvement.

DSC00082

Warm-Up

Bridge with Reach

Prone Hip Rocking

Knee Break Ankle Flex

Single Leg Romanian Deadlift

+ additional work.


Strength

Deadlift

5-5-5-5-5

  • Build weight each round.

Conditioning

3 Rounds for time:
15 x Deadlift @ 102.5 / 70kg
15 x Bar Over Burpee


Cool Down

Swimmers x 10

K-Star Hip Sequence

Wrist Stretches x 10 each type.

Angry Cat 3 x 1 min

Massage

Peanut. Repeat until improvement.

Quad Roll. Repeat until improvement.

6tag_100215-092022

Open Gym 1600-2015

Use this time to train weaknesses, do additional strength work, catch up on missed WODs or test a benchmark.

Maybe you want to get on the Top 10 Leaderboards?

Non-Member? You can also get a visit card for these times to allow you to train in a dedicated CrossFit facility under the eyes of experienced coaches. More details here or contact us.

6tag_010715-081054