Deadlift 4x3
Front rack walking lunge 4x8 ea leg
WOD : 5round : 15x box jump
12x shoulder to overhead
9x T2B
For Time:
400M Run
18 Muscle-Ups
400M Run
15 Muscle-Ups
400M Run
12 Muscle-Ups
22. 5. 2014
30x Bear complex 60kg
5km Run
11. 5. 2014
WOD
A: 300x DU
500m ROW
B : 5 round :
21x wall ball
15x T2B
9x Muscle up
1. 5. 2014
4 rounds :
1min : Double unders
2min : box jump 60cm
3min : SDHP KB
4min : wall ball
5min : REST
22. 4. 2013
WOD 15min
1x, 2x, 3x, 4x, 5x,.......
Handstand push up
box jump 70cm
19. 4. 2014
WOD Jackie
1000m ROW
50x Trhuster
30x pull ups
18. 4. 2014
For Time :
Run 200m
4x Back squat 100kg
Run 200m
6x Back squat 100kg
Run 200m
8x Back squat 100kg
Run 200m
12x Back squat 100kg
--- vždy musí ísť činka zo zeme ( clean,press a potom drepujem )
14. 4. 2014
WOD
Justin 30x - 20x - 10x
- bodyweight Back squat
- bodyweight bench press
- pull up
13. 4. 2014
WOD
3round :
400m run
15x handstand push up
400m ROW
11. 4. 2014
WOD : ANNIE
50 - 40 - 30 - 20 - 10x
Double unders
Sit ups
10. 4. 2014
WOD : Jackie
1000m ROW
50x thruster 4Okg
30x pull ups
8. 4. 2014
WOD 3 round FT :
50x double unders
15x knee to elbow
50x push ups
15x L pull ups
5. 4.2014
HERO WOD Eddy Walsh ( pre silných mužov )
5 round for time :
5x deadlift 100 kg
5x cleans 100 kg
5x jerk 100 kg
5x front squat 100 kg
3. 4. 2014
WOD : 15min
1min max effort swing
1min burpees :)
1min 10m shuttle run
2. 4. 2014
AMRAP 8 min
6x OH squat 50kg
20x Double unders
6x OH lunges 50kg
20x Double unders
Then
EMOM 10 mins
ODDS - max effort swing 24kg
Evens -wallball 20x
30. 3. 2014
OPEN Crossfit games 14.5
21-18-15-12-9-6-3x
Thruster 40kg
Burpees
29. 3. 2014
Skill : Double unders + tabata DU
WOD:
3min. ring pull ups
2min REST
3min. Shuttle run 10m
2min REST
3min. ring push ups
2min REST
3min Deadlift 130kg
26. 3. 2014
5 round FT :
5x clean 60kg
5x front squat 60kg
5x burpees over jump
200m run
21. 3. 2014
WOD 14 min. AMRAP
60cal. ROW
50x Toes to bar
40x wall ball
30x cleans
20x muscle up
WOD 14. 3 OPEN 8 min AMRAP
10x deadlifts 61kg
15x box jump 61cm
15x deadlifts 84kg
15x box jump
20x deadlifts 102kg
15x box jump
20x deadlifts 125kg
15x box jump
25x deadlifts 143kg
15x boxjump
30x deadlifts 166kg
11. 3. 2014
ACTIVE RECOVERY
foam roller and overball
10. 3. 2014
AMRAP 15 Min.
200m Run
15 Wall Ball
15 Box Jump
7. 3. 2014
2 round between round 2min Rest :
10x Burpee Box Jump-Overs 24/20
20x Toes-to-Bar
30x Shoulder to Overhead 50kg
40x Kettlebell Swings 24kg
50x Double Unders
5. 3. 2014
AMRAP in 10 Minutes:
· 100m Run
· 3 Push Ups
· 100m Run
· 6 Push Up
· 100m Run
· 9 Push Up
· 100m Run
· 12 Push Up
· 100…15….
4. 3. 2014
)A) 3 round For Times:
· 50 Double Unders
· 15 Thrusters 30kg
· 15 Pull-Ups
Rest 3 minutes
B) 3 round For Times:
· 15 Box Jumps
· 15 Toes to Bar
· 15 Burpees
Rest 3 minutes
C) 3 Sets For Times:
· 400m Run
· 25 KB Swings 24kg
· 50 Double Unders