WOD

6a00d83452324d69e201bb07d81db7970d

 

Tydzień 09.01.2017 – 15.01.2017


Poniedziałek:
Strenght 5×5@70% Front Squat

WOD #668
20 min AMRAP:

5 Pull Ups
10 Wall Balls 10/6 kg

15 Sit Ups

WOD Beginners # 65
Skill: Air Squats

21-15-9
Box Jumps
Pull ups/ring rows


Wtorek:
Strenght 5×5@70% Press
WOD #669
21-15-9
Hang Power Snatch 50/30kg
Over Head Squat 50/30

Burpee Over TheBar

WOD Beginners #66
Skill: Press

8 min AMRAP:
10 Burpees
10 Press 20/15 kg
10 m bear crawl


Środa
Skill: Hand Stan Push Ups

WOD #670
5RFT
3 Wall Climbs
6 Hand Stand Push Ups
9 Toes To Bar
12 Box Jumps

TC:15

WOD Beginners #67
Skill: Deadlift

12 min EMOM:
1st min 16 lunges
2nd min 10 Deadlift 40/25 kg
3rd min max cal
4th min REST


Czwartek

Strenght 5×5 Weighted Ring Dips

WOD #671
24 min EMOM:
 

1st min 3 heavy back squats
2nd min 30sec max cal
3rd min 30sec max DU

4rth min Bar L-sit hold for 15 sec

WOD Beginners #68
Skill: Front Squats

Tabata: Cal ski/row/AAB
Tabata: Sit ups


Piątek
Strenght 5×5@70% Deadlift

WOD#672
100 Air Squats
100 Sit Ups
100 Push Ups

100 KB Swings 24/16 kg

WOD Beginners #69
Skill: Push Press

21-15-9
Front Squats 20 /15 kg
Push Press 20/15 kg

crossfit-torian-christmas-hoursTydzień 19.12.2016 – 25.12.2016


Poniedziałek
WOD #653
EMOM 20 min 1st min 5 Heavy deadlifts 5 burpees over the bar
2nd min 10 burpee pull ups
3rd min 10 burpee toes to bar
4th min 10 Athletic Burpees

Beginners WOD #50
Skill: KB Swing

12 min EMOM:
1st min 12 KB Deadlift
2nd min 10 Goblet Squats
3rd min max reps burpees
4th min REST


Wtorek
WOD #654
Buy in or buy out 50 cal row/ski/aab

5rounds
10 hang power cleans
12 push ups
14 wall balls

Beginners WOD #51
Skill: Med Ball Clean

3 rounds
10 Box jumps
10 Wall ball shots
10 Push ups


Środa
WOD #655
16 min AMRAP
10 BoX Jumps
10 KB Swings
10 Situps

Beginners WOD #52
Skill: Burgener Warm up

10 min AMRAP

15 Overhead Squats 15/30 kg
12 Pull ups
9 Burpees over the bar


Czwartek
WOD #656
27-21-15-9
Double Unders
Front Rack Lunges alternating 40/20
Push press 40/20
OHS 40/20

Beginners WOD #53
Skill: Burgener warm up (clean)

Buy in or out 20 cal row/ski/aab
Then:

21-15-9
Front Squats
Sit ups
Second plank


Piatek
WOD #657
Skill: Rope climb

Then for time:
50 Thrusters 50/25kg
50 Deadlifts 50/25kg
50 front squats
50 push jerks
50 situps

Beginners WOD #54
For time:

3 rounds for time:

15 m bear crawl
15 sec hollow (15 sekund aktywnej pracy – nie chodzi o leżenie na podłodzę i odpoczywanie 😉 )
15 Press 15/30 kg
15 sec hollow
15 m bear crawl

rest 1 min after each round


Sobota
WOD #658
X-MAS WOD for time:

24 Cluster 60/35 kg
12 Burpees over the bar
2016 meters row/ski/bike

TC-14 min

Beginners WOD #55
X-MAS WOD for time:

24 Thrusters 30/15 kg
12 Burpees over the bar
2016 meters row/ski/bike

TC-14 minmaxresdefaultTydzień 12.12.16 – 18.12.16


Poniedziałek
WOD #647
Strenght: Find new 1 RM in Press

15 min AMRAP:
10 Thrusters 40/30 kg
10 Pull ups

Beginners WOD #44:
Skill Burgener Warm up

15 min AMRAP:
10 WBS
10 Ring rows
10 Sit ups


Wtorek
WOD #648
Strenght: Find new 1 RM in Back Squat

5 rounds for time:
10 Walking lunges with 10/5 kg plate over head
15 Squats with 10/5 kg plate
10 Toes to bar

Beginners WOD #45:
Skill: Transfer exercises

20 Walking lunges
15 Air Squats
10 Sit ups


Środa:
WOD #649
TEAM WOD
100 KB Swing
100 Push ups
100 Box Jumps
100 Sit ups

Beginners WOD #46:
TEAM WOD:
60 cal
60 KB Swing
60 Push ups
60 Box jumps


Czwartek:
WOD #650
Strenght: Find new 1 RM inm deadlift

20 min EMOM:
1st strict pull ups
2nd max cal in 45 sec
3rd 20 sit ups
4th strict toes to bar/knees to chest

Beginners WOD #47:
Skill: strict pull ups/toes to bar/knees to chest

20 min EMOM:
1st 3 strict pull ups
2nd max cal in 30 sec
3rd 3 strict toes to bar
4rd rest


Piątek:
WOD #651
a) 3 km row/ski/aab
b) Grace

Beginners WOD #48:
Skill: OHS from racks

For time:
21-15-9
Front Squats
Burpees over the bar
#bemorehuman


Tydzień 28.11-2.12


Poniedziałek
WOD #639
Strenght 5×2 @87% Press
„540 square meters”
200 Walking Lunges wall-to-wall
200 Double Unders
140 Air squats

Beginners WOD #33
Skill: Air Squat, OverHeadSquat

For Time
54 Walking Lunges With PVC Pipe OH
54 SU
54 Air Squats
54 Situps
54 Sec. Plank
TC:15


Wtorek
WOD #640
Strenght 5×2@87% Deadlift
Groups of 4-8 athlets
Goup 1: Tabata for calories row/skiair bike
Group 2: Tabata Athletic burpees
Group 3: Tabata Plank
Beginners WOD #34
Skill: Press,Push Press, Push Jerk
WOD
Buy in or buy out: 25cal
3RFT
5 Strict Press
10 Push Press
15 Push Jerk
20 sec plank
30 sec rest


Środa
WOD #641
TEAM WOD „300”
300 cal row/ski/aab

Bginners WOD #35
Sikill: Sumo Deadlift High Pull
TEAM WOD: „300”
100 Air Squats
100 Situps
100 Cal row/skii/aab


Czwartek
WOD #642
Strenght: 5×2 @87% Back Squat
5RFT
10 Hang Power Cleans 60/30
20 KB Swings 24/16
30 Situps
Beginners WOD #36
Skill: Back Squat
EMOM 20min
1st: 5 Back Squats
2nd: 10 Push Ups
3rd: 15 Sit Ups
4th: Rest


Piątek
WOD #643
Strength:
Weighted Pull Ups

EMOM 20 min
1st: 12 Deadlifts 60/40
2nd: 9 Hang Power Snatch 60/40
3rd: 6 OverHeadSquats 60/40
4th: rest
Beginners WOD#37
Skill: row/skii/aab

Group 1 Tabata for cal
Group 2 Tabata Plank


SOBOTA ZAMKNIĘTE


Noah Ohlsen

Noah Ohlsen

Tydzień 21.11-26.11


Poniedziałek WOD #633
Strenght: 6×2@84% Deadlift
FOR TIME
50 Air Squats
50 Push Ups
50 Pull Ups
50 cal row/ski/aab

Beginners WOD #27
Skill: Rowing, Skiing
WOD: 21-15-9
Cal
Thrusters


Wtorek WOD #634
Strenght 6×2@84% Back Squat

AMRAP 16min
10 cal row/ski/aab
10 KB Swings
10 V-ups

Beginners WOD #28
Skill: Sumo Deadlift High Pull

Buy in or buy out (depend how many athlets) 35 cal row/ski/aab
Then Amrap 12 min
10 Sumo Deadlift High Pull
10 Situps
10 Air Squats


Środa WOD #635
Skill: Find 1RM in Hi Hang Snatch
5RFT
5 Deadlifts 80/50 kg
10 Burpee Over The Bar
15 Sit Ups
20 Dluble Unders

Beginners WOD #29
Skill: Med Ball Clean
Team WOD For Time:
50 cal row/ski/aab
50 med ball cleans
100 Air Squats
100 Sit Ups
50 Med Ball Cleans
50 cal row/skii/aab


Czwartek WOD #636
Strenght: 8×2 @84% Press
20 min AMRAP
111-222-333…
Clean and Jerk 50/25kg
Box Jumps
Cal row/skii/aab

Beginners WOD #30
Skill: Press/push press/push jerk
21-18-15
Push Press
Pull Up
Athletic Burpees


Piątek WOD #637
Strenght: Weighted Ring Dips

27-21-15-9
KB Swings
Toes To Bar
Box Jumps

Beginners WOD #31
Skill: Hollow Arch position on the flor and on the bar
EMOM 20min
1st min hold Hollow for 20 sec
2nd min hold Arch for 20 sec
3rd min max cal row/ski/aab in 45 sec
4th min rest


Sobota WOD #638
Skill: Pistol squats
„Marry”
20 min AMRAP
5 HSPU
10 Pistol Squats
15 Pull ups

Beginners WOD #32
Skill: HSPU

WOD
3 RFT:
5 HSPU
15 Box Jumps
25 KB Swings


slider3


Tydzień 14.11-19.11


Poniedziałek WOD #627
Strenght: Press 5×3 @81%

10-1 cal row/ski
1-10 Burpees
tc: 8 min
10-1 Hang Power Snatch 40/25 kg
1-10 V-ups

Beginners WOD #22
Skill: Zarzecki Warm up

Buy in 25 Burpees/25 Cal row or ski
3RFT
25 Air Squats
25 Sit Ups
50 DU/SU
50 Med Ball Twist
25 KB Swings
25 Push Ups
Buy out 25 Burpees/cal row or ski


Wtorek WOD #628
Strenght: 5×3@81% Deadlift

Buy in 25 Burpees/ calrow or ski
10-1 Over Head Squats 40/25kg
1-10 Thrusters
Buy out 25 Burpees/ cal row or ski

Beginners WOD #23
Skill: Harmstrings Mobility

15min AMRAP
10 Box Jumps
10 High Knees/situps
10 sec plank


Środa WOD #629
Skill: Harmstrings Mobility

20min AMRAP
10 Box Jumps
10 Toes To Bar
10 sec Plank

Beginners WOD #24
Skill: Shoulder Mobility

In pairs:
For Time:
1st person 10 cal row/ski
2nd person max Athletic Burpees while partner is rowing/skiing
tc: 13 min
Score is number of total Athletic Burpees in Team


Czwartek WOD #630
Strenght: 5×3 @81% Back Squat

In pairs:
For Time:
1st person 10 cal row/ski
2nd person max Burpees while partner is rowing/skiing
tc:18 min
Score is number of total Burpees in Team

Beginners WOD #25
Skill: Burgener Warm Up

10-1 Thrusters
1-10 Pull ups/Ring Rows
Tc:15 min


Piątek WOD #631
Strenght: Weighted Ring Dips 5×5

21-15-9
Deadlifts
Hang power Cleans
Push Jerk
rx: 70/45
Then For Time:
500m Row/Ski

Beginners WOD #26
Skill: Ring Hold bottom/Top position/ Dips

21-15-9
KB Deadlift
KB Swing
KB Goblet Squat

Then
For Time 300m row/ski


Sobota WOD #632
Skill: Handstand, Shoulder Taps

„Chelsea”
30 min EMOM
5 Pull ups
10 Push ups
15 Air squats

Beginners WOD #27
Skill: HSPU

15 min AMRAP
5 Pull ups
10 Push ups
15 Air squats


ania
Tydzień 7.11-12.11


Poniedziałek
WOD #622
Strenght: Deadlift 5×3 @78%
For time
150 Burpee Box jumps for time
TC: 15min

Beginners WOD#17
Skill: Snatchbalance NoDIP -> find 1RM

50 Air Squats
50 Sit ups
25 Athletic Burpees
25 Push ups
25 Ring rows


Wtorek
WOD #623
Strenght : Press 5×3 78%
For Time
150 Thrusters 40/25kg

Beginners WOD #18
Skill : Med Ball Clean

15 min AMRAP:
1 Wall Climb
4 Shoulder Taps
8 Athletic Burpees
12 Med Ball Cleans


Środa
WOD #624
Strenght : Weighted Ring Dips 5×5
For time
25 Wall Climb + 2 Shoulders Taps
50 Pull Ups
75 Push Ups
TC: 18min

Beginners WOD #19
skill: Push Jerk

For Time
21-15-9-6-3
SU
Box Jumps/Step ups
Push Jerk


Czwartek
WOD #625
Strenght : Back Squat 5×3 @78% Weighted Push Ups 5×5
For Time
150 KB Swings 32/24
50 Toes To Bar

Beginners WOD#20
Skill: KB SDHP

5 Rounds for time:
10 KB SDHP
10 Goblet Squats
10 KB Swings
10 Sit ups


Piątek
WOLNE !


Sobota
WOD #626
Strenght : Weighted Push Ups 5×5
For Time
150 Athletic Burpees
100 Med Ball Twists
50 m Bear crawl

Beginners WOD#21
Skill Rope Climb Technique

For time
10-1 Wall Balls
1-10 Deadlifts


katrin


Tydzień 31.10-5.11


Poniedziałek
WOD #617
STrength:
Back Squat 5×5 @ 75%

9-15-21
Thrusters 40/25kg
Pull ups

Beginners WOD #14
Skill: High Hang Clean

21-15-9
WBS
Ring Rows


Środa
WOD #618
Strenght:
Weighted Pull ups 5×5

9-15-21
Burpees Over The Box
Wall Ball Shots
TC:15

Beginners WOD #15
Skill: Kipping, Toes To Bar

9-15-21
Deadlift 50/35
Knees To Chest
Plank For seconds as reps in round


Czwartek
WOD #619
Strenght:
Press 5×5 @75%

9-15-21
Toes To Bar
Cluster 60/40kg
Plank For seconds as reps in round
Beginners WOD #16
Skill: Burgener Warm Up, Hang Power Clean

9-15-21
Hang Power Clean
Box Jumps


Piątek
WOD #620
Strenght:
Deadlift 5×5 @75%

9-15-21
OHS 50/30
KB Swings 32/16kg
Hollow For Seconds as reps in round

Beginners WOD #16
Skill: Scarecrow Snatch
then find 1RM in Scarecrow Snatch

9-15-21
Athletic Burpees
Sumo Deadlift High Pull
Sit Ups


Sobota
WOD #621
Skill: Handstand, Shoulder Taps

„Karen”
150 WBS

Beginners WOD #17
Skill: HSPU

3 rounds for time:
200m run
15 Box Jumps
15 WBS


week


Tydzień „Śmierci” 24.10-29.10


Poniedziałek
Strenght:
Press 5×5 @ 70%

WOD #611
Death by
Pull Ups/Ring Rows
TC:15min
then
5 min AMRAP
Wall Ball Shots

Beginners WOD #8
Skill: Push Jerk

15 min Amrap
3 Push Ups
6 Push Jerks
9 Air Squats
12 sec Hollow
12 sec Arch


Wtorek
Strenght:
Back Squat 5×5 @ 70%
WOD #612
Death by Power Clean 50/30
TC:15min
then
5 min AMRAP:
5 Push Ups
5 Athletic Burpees (Down ups)

Beginners WOD #9
Skill: Over Head Squat

21-15-9
Over Head Squat
KB Swings
Box Jumps


Środa
Skill: Handstand Hold, Shoulder Taps

WOD #613
Death by Box Jumps
TC:15min
then 5 min AMRAP
KB Swings 24/16

Beginners WOD#10
Skill: Handstand Hold

12 min AMRAP
3-5-7…
Push Press
Burpee Over The Bar


Czwartek
Strenght:
Deadlift 5×5 @ 70 %
WOD #614
Death by Thrusters
then
Tabata Plank

Beginners WOD #11
Skill: Burgener Warm Up, High Hang Power Snatch

21-15-9
High Hang Power Snatch
Box Jumps


Piątek
Strengh: 5×5 Weighted Ring Dips

WOD #615
Death by Wall Ball Shots
TC:15min
then:
5 min AMRAP:
1 Wall Climb
2 Push Ups
3 Burpees

Beginners WOD #12
Skill: Skill Transfer Excercises

10-1 Snatch Balance
1-10 Push Ups


Sobota
WOD #616
Skill: Ring MU

„Isabel”
30 reps of Snatch
rx: 60/40 kg

Beginners WOD #13
Skill: DU

Buy in: 20 DU
3 rounds of:
15 KB swings
15 WBS
15 Down ups
Buy out: 20 DU


Tydzień 17.10-22.10


Poniedziałek
Strenght
a) Find 1RM in deadlift
b) Deadlift 5×5 @ 65%
WOD #605
10-1 Burpees
1-10 Box Jumps

Beginners
skill: sumo deadlift high pull
WOD #2
10-1 Sumo deadlift high pull
1-10 Burpees/Down ups


Wtorek
Strenght
a) Find 1RM press
b) 5×5 @65% press
WOD #606
21-15-9
Pull Ups
Wall Balls
hollow for seconds as reps in rounds

Beginners
skill: back squat
WOD #3
Work in pairs
21-15-9
Back squats
situps
1 person is performing 1st round 2 person is in plank position


Środa
Skill: burgener warm up and skill transfer
WOD #607
20 MIN AMRAP:
3-6-9-12…
Hang power snatch 40/25kg
Down Ups
Front Rack Lunges Alternating

Beginners
skill pull ups
5×5 strict pull up
WOD #4
15 min AMRAP
3-6-9-12…
KB Swings
Ring Rows
Lunges Alternating


Czwartek
Strenght
a) find 1RM in back squat
b) 5×5 @65 % back squat

WOD #608
for time
50 DU
50 Burpees
50 Push ups
50 toes to bar
50 m bear crawl forward
50 m bear crawl backwards
50 sec hollow
50 sec arch

Beginners
skill medball clean
WOD #5
21-15-9
Med ball clean
Press
Air squat
Plank as numbers of rounds


Piątek
Strenght
a)find max rep of strict pull ups unbroken
b) 5×5 weighted pull ups
WOD #609
9-15-21
Deadlift 60/35kg
Hang power clean
Front squat

Beginners
skill: hollow and arch pos on bar
gymnastic bit, kipping

WOD #6
9-15-21
KB SDHP
Goblet Squat
Wall Ball Shots


Sobota
Skill: HSPU

WOD #610
„Grace”
For time 30 rep C&J

Beginners
Skill: Burgener warm up and skill transfer,

WOD#7
14 min AMRAP:
10 Press
10 Box Jump
10 Burpees


chyna-cho-banner


Tydzień 10.10-16.10


Poniedziałek
technika: Air Squat
WOD #599
21-15-9*
K2E
Sit ups
after each round 50 DU/150 SU


Wtorek
technika : Front Squat
WOD #600
Tabata:
– Push ups
– Sit ups
Tabata:
– Air squat
– Hollow

then 5 min AMRAP
Burpess


Środa
Team WOD#601
150 WBS (Karen)
60 Power Snatch (Double Isabel)
150 WBS (Karen)


Czwartek
technika: OHS

WOD #602
10 min AMRAP:
3 Power Cleans 60/40
6 HSPU
9 Pull ups


Piątek
WOD #603

Hero WOD
„McGhee”
30 mina AMRAP:
5 Deadlift 125/70
13 Push Ups
9 Box Jumps


Sobota
WOD #604
technika: Ringu MU

„Annie”
50-40-30-20-10
DU
Sit-ups


webb


Poniedziałek
WOD #593
technika: Press

12 min EMOM
odd: 12 sit ups
even: Power Snatch + Squat Snatch + 2 OHS


Wtorek
WOD #594
technika: Push Press

21-15-9
T2B
Med. ball clean


Środa
WOD #595
Team WOD

3 min AMRAP:
5 Burpees Box Jump
10 KB Swing 24/16kg

3 min AMRAP:
10 Box Jump
5 Goblet Squat 24/16kg

3 min AMRAP:
5 Burpees Box Jump
10 WBS 10/6kg


Czwartek
WOD #596
technika: push jerk

HERO WOD
„DT”
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX:70/50 kg


Piątek
WOD #597
technika: split jerk

12 min AMRAP:
15 Ring Dips
9 Air squats
3 Wall Climbs


Sobota
WOD #598
skill: ring muscle up

FRAN
21-15-9
Thrusters 40/25
Pull ups


mat Tydzień 26.09-30.09


Poniedziałek
WOD #587
12 min EMOM:
odd: 7 Burpees
even: complex- Power Clean + 3 Front Squats + Push Jerk*
*work to max weight of day


Wtorek
WOD #588
Hero JOSH
21 OHS 40/25
42 Pull ups
15 OHS 40/25
30 Pull ups
9 OHS 40/25
18 Pull ups


Środa
WOD #589
Partner WOD
12 min AMRAP:
Synchron:
50 WBS 10/6
50 Push ups
50 Deadlift 50/30

in remaining time NOT synchro max reps of burpees over the bar


Czwartek
WOD #590
Tabata:
Press 40/25
KB swings 24/16

rest 3min

Tabata:
Push Press 50/30
KB Swings 24/16


Piątek
WOD #591
10 rounds:
3 Wall Climbs
6 Power Snatch 40/25
9 Box Jumps


andrea-ager-mainTydzień 19.09 – 23.09


Poniedziałek
WOD #583
10 min EMOM:

odd: Complex of Power Snatch + Squat Snatch (touch and go)
even: 30 sec hollow


Wtorek
WOD #584
HERO „JT”
21-15-9
HSPU
Ring dips
Push ups


Środa
WOD #585
Partner WOD:

5 min AMRAP:
Buy in 40 WBS 10/6 kg
then:
10 Power Clean 40/20 kg
10 Box jumps 60/50 cm

5 min AMRAP:
Buy in 30 WBS 10/6 kg
then
8 Power Clean 50/25 kg
8 Box jumps 60/50 cm

5 min AMRAP:
Buy in 20 WBS 10/6 kg
then
6 Power Clean 60 kg
6 Box jumps 60/50 cm

Jedna osoba wykonuje AMRAP, druga odpoczywa. Zmiany zawodników po pięciu minutach tzn. pełnym AMRAPie. Wynikiem treningu będzie suma wszystkich powtórzeń wykonanych prze obu zawodników. Każdy wykonuje 3 jednakowe AMRAPy czyli na drużynę przypada 6 x 5 min AMRAP. Cały trening trwa 30 minut.
Każdy AMRAP rozpoczyna się od „buy in” czyli ćwiczenia które wykonuje się tylko jeden raz na samym początku. Powtórzenia z „buy in” dodawane są do wyniku końcowego.


Czwartek
WOD #586
2 x Tabata
-Push press 40/20 kg
-KB Swing 24/16 kg
-Strict Pull ups
-Sit ups

3 minuty przerwy pomiędzy tabatami


Piątek
WOD #586
3 rounds:
21 DU
15 Burpees
9 Wall climbs

8455af54f82f892ee9775a546cddc148
Tydzień 12.09 – 16.06


Poniedziałek
WOD #578
21-15-9
Sit ups
WBS10/6 kg

*after each round 50 m burpees broad jump


Wtorek
WOD #579
9 min AMRAP:
9 Power Snatch 40/25 kg
18 DU

2 min REST

5 min EMOM:
10 T2B


Środa
WOD #580
„Partner WOD”
5 min AMRAP:
21 burpees
21 Deadlift 40/25 kg

5 min AMRAP:
15 burpees
15 Front Squats 40/25 kg

5 min AMRAP:
9 burpees
9 Thrusters 40/25 kg

Jedna osoba wykonuje AMRAP, druga odpoczywa. Zmiany zawodników po pięciu minutach tzn. pełnym AMRAPie. Wynikiem treningu będzie suma wszystkich powtórzeń wykonanych prze obu zawodników. Każdy wykonuje 3 jednakowe AMRAPy czyli na drużynę przypada 6 x 5 min AMRAP. Cały trening trwa 30 minut.


Czwartek
WOD #581
10 min EMOM:
odd: 45 sec plank
even: Power Clean + Squat Clean (complex)

Complex wykonujemy z progresją obciążenia tzn. startujemy z mniejszym ciężarem do którego co rundę będą dokładane dodatkowe kilogramy. Wynikiem treningu będzie ilość kg na sztandze przy ostatnim zaliczonym complexie.


Piątek
WOD #582
„1/2 Murph”

800 m run
50 Pull ups
100 Push ups
150 Air Squats
800 m run

Pociąganie, pompki oraz przysiady można wykonać np. w postaci kilku serii np. 5 serii x 10 pull ups, 20 push ups, 30 air squats itp.

0092d9210bf56e08eac14d84d287f653Tydzień 5.09 – 9.09


Poniedziałek:
WOD #573
For time:
21-15-9
Power Clean 60/30 kg
Burpees over the bar


Wtorek:
WOD #574
„Daniel”
For time:
50 Pull ups
400 m run
21 Thrusters 40/25 kg
800 m run
21 Thrusters
400 m run
50 Pull ups


Środa:
WOD #575
Team WOD
4 rounds of 1 min AMRAP each exercises:
3 person:
OHS 40/25 kg
KB Swing 24/16 kg
Ring dips

1 min REST after round


Czwartek:
WOD #576
Tabata: WBS
Tabata: Push ups


Piątek:
WOD #577
12 min AMRAP:
12 Power Snatch 40/20 kg
12 T2B

Then after 2 min rest:
1 mile (1600 m) run for timeCamille-Leblanc-Bazine-sat-5-resizeTydzień 22.08 – 26.08


Poniedziałek:
WOD #564
For time:
7-5-3
Hang Squat Snatch 60/30 kg
Strict Pull ups

3-5-7
Hang Squat Clean 80/40 kg
Strict Pull ups

*Jedna sztanga


Wtorek:
WOD #565
2x Tabata:
– WBS 10/6
DU


Środa:
WOD #566
Team WOD:
„Barbara”
5 rounds:
20 Pull ups
30 Push ups
40 Sit ups
50 Air Squats


Czwartek:
WOD #567
12 min AMRAP:
12 HSPU
12 Front Squats 50/25 kg

*Każda pełna minuta na zegarze = 2 burpees


Piątek:
WOD #568
HERO WOD
Wittman
7 rounds for time:
15 KB Swing 24/16 kg
15 Power Clean 40/25 kg
15 Box jumps
from_brookeTydzień 15.08 – 19.08


Poniedziałek:
REST DAY
(
a może jakiś mały WODzik ?? 😉 )


Wtorek:
#560
2x Tabata
Pull ups
Squat Snatch 40/20 kg
Push ups
OHS
Burpees
Snatch Balance
Sit ups
Air Squats


Środa:
#561
TEAM WOD:

For time:
100 Pull ups
100 Air Squats
100 Push ups

then in remaining time:

Alternative rounds:
7 Deadlift 60/30 kg
5 Hang Power Clean
Push Jerk

TC-20 min


Czwartek:
#562a
HERO WOD:
Jack
20 min AMRAP:
10 Push Press 50/35 kg
10 KB Swing 24/16 kg
10 Box jumps 60/50 cm

#562b
21-15-9
Push Press 50/35 kg
KB Swing 24/16 kg
Box Jumps 60/50 cm


Piątek:
#563
3 x 2 min AMRAP:
25 WBS 10/6 kg
max Burpees

3 x 2 min AMRAP:
10 Squat clean 60/35 kg
max DU

2 min REST beetwen AMRAPs
Rotator-2016_7

Tydzień 8.08 – 12.08

Poniedziałek:
#555
12 min EMOM:

1st min – max reps KB Swing 24/16 kg
2nd min – max reps Pull ups / ring rows
3rd min – max reps Sit-ups
4th min – REST

Wtorek:
#556a
HERO WOD:
Carse
21-18-15-12-9-6-3

Squat Clean 40/30 kg
Double Unders
Deadlift 80/50 kg
Box jumps
*begin each round with 50 m bear crawl

#556b
10 – 1

Squat Clean 60/30 kg
Box Jumps
Double Unders

Środa:
#557
Team WOD:
5 rounds:

400 m run
30 Toes to bar 60/50 cm
30 WBS 10/6 kg

Czwartek:
#558
15-12-9
Squat Snatch 50/25 kg

after each round 50 m burpees broad jump

Piątek:
#559
5 x 3min AMRAP:

3 Power Clean 60/30 kg
6 Push ups
9 Air Squats

1 min REST after each AMRAPs

Ladies-and-Gentlemen-now-introducing-Lucas-Parker-bestcrossfit-crossfit-best-crossfitgirls-fit-fitne

Tydzień 01.08 – 05.08.2016r.

Poniedziałek:
#550a
Hero WOD:
„Roy”

5 rounds for time:
15 Deadlift 100kg
20 Box Jumps
25 Pull ups

#550b

21-15-9
Deadlift 70/45 kg
Box Jumps
Pull ups

Wtorek:
#551

18 min AMRAP:
1 T2B + Pull up
1 Squat Clean 50 kg
1 Burpees over the bar
2 T2B + Pull up
2 Squat Clean 50 kg
2 Burpees over the bar
3 T2B + Pull up
3 Squat Clean 50 kg
3 Burpees over the bar
etc.

Środa:
#552
Team WOD:
20 Power Snatch 50/30 kg
40 Overhead Lunges
60 Push press
80 Air Squats
100 DU
80 Air Squats
60 Push Press
40 OH Lunges
20 Power Snatch

Czwartek:
#553
15 min EMOM:
odd: 5 HSPU – work to max deficit
even: Deadlift+Hang squat clean+STOH – work to max weight

Piątek:
#554
TABATA:
– front squat 50/30 kg
– T2B

TABATA:
-Back squat 50/30 kg
– Sit ups

History-of-CrossFit-gamesTydzień 25.07 – 31.07.2016

Poniedzialek:

12 min EMOM:

-7 burpees box jumps

-20 unbroken WBS 10/6 kg 3.05/2.75 m

-45 sec plank

 

Wtorek:

21-15-9

Squat Clean 50/30 kg

Sit ups

 

Środa:

Partner WOD:

3 rounds:

15 pull ups – druga osoba trzyma sztangę

15 Shoulder to overhead – druga osoba wisi na drążku

 

Każda osoba wykonuje 3 rundy. zmiany po wykonaniu dwóch ćwiczeń.

 

Czwartek:

2x Tabata

Deadlift 50 % BW

Thruster

Push ups

Sit ups

 

Piątek:

12 min AMRAP

20 m bear crawl

10 KB Swing 32/20 kg

20 sec hollow

10 KB Push press for each arm