Workout for Dec 18, 2017

Ilmoittaudu

Takakyykky 3 RM

Find your back squat 3 RM of the day

Wallball ja rintatankoon

EMOM 10

Odd minutes 18 wallball (20/14lbs)
Even minutes 9 chest to bar pull ups

Extra

*pigeon stretch
*hamstring stretch of your choice + foamrolling


Workout for Dec 16, 2017

Ilmoittaudu

Raakatempaus

Power snatch 5 x 3, AHAP

Aika: 40 DU, 30 KB tempaus, 40 DU, 30 KB tempaus, 40 DU, 12 RaakaRive, 40 DU

For time:

40 Double unders
30 Kettlebell snatches (divide work load equally for both hands)
40 Double unders
30 Dumbell snatches (divide work load equally for both hands)
40 Double unders
12 Power Clean (65 % of 1RM Clean)
40 Double unders


Workout for Dec 15, 2017

Ilmoittaudu

Bar MU progressioita

-Kippi
-Kippileuka
-Kippi rintatankoon
-Kippi napatankoon
-Bar MU hypyllä
-Bar MU kumpparilla

-Negatiivinen Bar MU

Skill day

3 – 5 rounds for quality
3 skin the cat
20 sec bridge hold
5 strict hspu (scale up ->deficit)
20 sec hand stand hold (free handstand hold accumulating 20 sec)
3 rope climbs
20 sec L-sit hold on parallets


Workout for Dec 13, 2017

Ilmoittaudu

Maastaveto

Find your 1 RM of a deadlift

Tiina

Hero WOD ”Tiina”

40 cal row
40 thruster (30/40)
40 bar over jumps
40 knees to elbows
1 pull up


Workout for Dec 11, 2017

Ilmoittaudu

Takakyykky 5RM

Find your 5RM back squat of the day

10 min EMOM wallball + toes to bar

10 min EMOM

*odd 15 wallball
*even 7-15 kipping toes to bar


Workout for Dec 9, 2017

Ilmoittaudu

1 RM powerclean

in 15 min time,

Find your 1 RM power clean

Käsipainotempausta ja boxin yli burpeeta

For time

21-15-9

*DB snatch (35/50lbs) (alternate hands)
*Box over burpee

Skill day

3 – 5 rounds for quality
3 skin the cat
20 sec bridge hold
5 strict hspu (scale up ->deficit)
20 sec hand stand hold (free handstand hold accumulating 20 sec)
3 rope climbs
20 sec L-sit hold on parallets


Workout for Dec 8, 2017

Ilmoittaudu

45 min joukkuewod

In team of 4 athletes, design your own 45 min chipper!

Put in your favourite metabolic condition work, add some goats, and skill work, too. Have fun.

The team should have athletes of different levels, experienced ones, and newbies ;).

PS. this should be light day, don’t make it too hard!

Homework: Do a 1 pull up everywhere you can every time you can – or just try it if you don’t have a pull up yet. Take a photo. With your team, compile a photoset of your pull ups and post it online with #pullupchallengecrossfittuusula and #crossfittuusula or #pullupchallengecrossfitjärvenpää and ”crossfitjärvenpää

The photo must be online (instagram or facebook) by 15.12.2018 to win!

Winners are the teams from CrossFit Tuusula ja CrossFit Järvenpää who get the most likes for their photos. Likes can be the sum of likes in instagram and facebook.

Winning teams from both boxes get a case of Teho Chocolate + Kreatine recovery drink.


Workout for Dec 6, 2017

Ilmoittaudu

Tuntematon Sotilas / The Unknown Soldier

6 rounds for time of:
– 10 Front squat, 50% 1RM Front squat
– 10 Hang power clean, 50% Front squat
– 10 Bar over burpees
– 500m row
– 3 min rest

This WOD is made to celebrate the 100th anniversary of Finland’s independence. Finland’s 100th anniversary is 2017, and in this exercise we respect all war veterans and soldiers who defended our homeland. Donate to our war veterans: https://veteraanit.fi/lahjoitustilit/


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