Maanantai 10.02.2020

Strength (load)
Front squat 3-3-3

Metcon (reps)
AMRAP in 6 minutes of:
2…4…6… Front squats 70/45
20 double unders

Perjantai 07.02.2020

Strength (load)
Deadlift 3-3-3-3-3

Torstai 06.02.2020

Metcon (time)
“Barbara”
5 rounds, each for time of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

“Barbara,” one of CrossFit’s first six “Girls” WODs, was first posted (without a name) on the CrossFit Main Site as the workout of the day for Sunday, July 13, 2003 (030713). The original version allowed 5 minutes rest between sets. It wasn’t until later that year (September 27 (030927)) that the workout appeared with the name “Barbara” and specified only 3 minutes rest between rounds-the standard used in future appearances of the workout.

A September 2013 CrossFit Journal article stated: “Angie”, “Barbara,” and “Chelsea” are super simple (being comprised entirely of common calisthenics), very tough, dramatically reinforce the pull-up, and yet each presents a different metabolic challenge. “Angie” and “Barbara,” contain pull-ups, push-ups, sit-ups, and squats. “Chelsea” contains pull-ups, push-ups, and squats but no sit-ups. For each of these three workouts the pull-ups clearly present the greatest challenge. And, in the workouts’ aftermath, most athletes expressed surprise at their significant lat, rear delt, and biceps soreness. At CrossFit the pull-up is sacrosanct and everyone needs more. “Angie,” “Barbara,” and “Chelsea” support these values and aims.”

Keskiviikko 05.02.2020

Strength (load)
Push press 3-3-3

Metcon (time)
21-15-9 for time of:
Push press 40/30
Sumo deadlift high pull

Tiistai 04.02.2020

Metcon (time)
4 rounds for time of:
30 DB Snatch 22,5/15kg
20/16 cal Echo bike

Maanantai 03.02.2020

Metcon (reps)

4 rounds for max reps of:
1minute of rowing for calories
1minute of burpees
1minute of double unders
1minute of rope climbs
Rest 1 minute

Perjantai 31.01.2020

3 Rounds for time of:
500m Row
12 Deadlifts 1x BW
21 Box jump 24/20”

Rest 1min between rounds.

Torstai 30.01.2020

Strength (load)
Back squat 5-5-5-5-5

Keskiviikko 29.01.2020

Metcon (reps)
AMRAP 20:
5 Toes to bar
10 Push-ups
15 Kettlebell swings 32/24kg

Tiistai 28.01.2020

Metcon (reps)
Tabata row
Rest 4min
Tabata echo bike

Score = calories

Maanantai 27.01.2020

Strength (load)
Power clean 3-3-3

Metcon (time)
”Grace”
30 clean and jerks (60/40) for time

Perjantai 24.01.2020

TBA @ the whiteboard

Torstai 23.01.2020

Strength (load)
Push jerk 3-3-3-3-3

Keskiviikko 22.01.2020

KaveriWOD

Tiistai 21.01.2020

Metcon (time)
5 Rounds, each for time:
300m Row
8 Deadlifts 1.25 x BW
13 Box jumps 24/20”

Rest 1min between rounds