20' amrap
5 devil's press
15 wall ball shots
When athete A works, athlete B runs 200m . Then rotate.
Athlete A has to wait for athlete B to start running.
♂ 9kg ,2x22.5 kg
♀ 6kg ,2x15kg
Nov. 14, 2019
Team wod
Scaling
• less load for med ball and dumbbells
On Ramp
15 minutes of the same work out with less loads.
Ανακοίνωση
Για σήμερα και αύριο ο δεύτερος όροφος (stage 2) δεν θα λειτουργεί λόγω αλλαγής του πατώματος!
Ευχαριστούμε για την κατανόηση!
Nov. 13, 2019
For time
50 push press
150 double-unders
25 strict pull-ups
25 shoulder press
150 double-unders
50 kipping pull-ups
♂ 20kg ♀15kg
Scaling
• less load
• 300 single-unders
• low bar pull-ups for strict pull-ups
• kipping + low bar pull-ups eg 5 kipping + 5 low bar pull ups
• may choose a rep scheme from On Ramp version
On Ramp
35 push press
150 single-unders
15 strict pull-ups
15 shoulder press
150 single-unders
35 kipping pull-ups
Also may choose one of CrossFit's scaling options
Nov. 12, 2019
Tabata
Tabata 1
2 rounds of front squats
2 rounds of burpees over bar
2 rounds of sumo deadlift high pull
2 rounds of burpees over bar
rest 2'
Tabata 2
2 rounds of front squats
2 rounds of burpees over bar
2 rounds of sumo deadlift high pull
2 rounds of burpees over bar
rest 2'
Tabata 3
2 rounds of front squats
2 rounds of burpees over bar
2 rounds of sumo deadlift high pull
2 rounds of burpees over bar
Tabata 1
♂ 50kg ♀35kg
Tabata 2
♂ 40kg ♀25kg
Tabata 3
♂ 30kg ♀20kg
Nov. 11, 2019
14' amrap
7 box over jumps
7 push-ups
7 kettlebell swings
♂ 24kg /60 cm
♀ 16kg/50cm
Scaling
• smaller box
• box push-ups
• less load
Nov. 9, 2019
Team Wod
20'amrap
athl. 1 200m run
athl 2. row,bike or ski for calories
athl 3 plank hold
rotate after each round
when plank breaks, rowing/biking or skiing stops.
Nov. 8, 2019
12' amrap
5 toes to bar
6 power clean for the odd rounds, 6 push jerk for the even rounds
7 box jumps
♂ 60kg /60 cm
♀ 40kg / 50cm
Scaling
• straight legs raises
• less load
• smaller boxes
Ανακοίνωση
Όσοι είστε γραμμένοι στα Open μπορείτε να κάνετε το 20.5 όποια μέρα και ώρα θέλετε μέχρι την λήξη της προθεσμίας (Δευτέρα βράδυ) Το WOD λόγω της δομής του δεν θα μπει από το box σε τμήμα!
Nov. 7, 2019
For time
4 rounds of
20 sit-ups
30 wall ball shots 9kg/6kg
20 burpees
Scaling
•3 rounds
•less load for wall ball shots
On Ramp
For time
3 rounds of
20 sit-ups
20 wall ball shots 6kg/4kg
10 burpees
