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29/6 A. Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 8 reps @ 75% *Set 5 – 8 reps @ 75% *Set 6 – 8 rep @ 75% B. […]

Från denna vecka gäller sommarschema vilket innebär att coaher och tider på dagens pass kan variera lite. Under juli månad utgår söndagspasset.   Har du multikort eller 10-kort och är träningssugen utanför ordinarie pass och är sugen på sällskap så lägg ett inlägg på facebook. Oftast är det flera som är sugna på träningssällskap

22/6 A. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 2 reps @ 32X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. B. Three rounds for time of: 30 Wall Ball […]

8/6 A. In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . B. In 15 minutes, complete the following: Run 800 Meters immediately […]

1/6 A. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. B. Three rounds for time of: 400 Meter Run […]

15/6 A. Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 […]

25/5 Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors Timecap 40 min Run 800 Meters immediately followed by… Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 800 Meters immediately followed by… […]

v 21 18/5 A. “Fran” Rounds of 21, 15, and 9 reps of: 43/30 kg Thrusters Pull-Ups Rest until relatively recovered, and then… B. Two sets of: Bulgarian Split Squats x 8 reps @ 3010 immediately followed by… Dynamic Bulgarian Split Squats x 12 reps @ 10X0 For the Split Squats…you’ll perform the first 8 […]

V 20 11/5 A. Three sets of: Back Squat x 4 reps @ 80-85% Rest 2 minutes B. Every 8 minutes, for 24 minutes (3 sets) for times: 30/20 Calories of Assault Bike 20 Walking Lunges with Kettlebells (32/24 kg) 400 Meter Run 12/5 A. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch […]

v 19 4/5 A. Three sets of: Sumo Deadlift x 8 reps @ 21X1 Rest 60 seconds Weighted Pull-Up x 4 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 45-60 seconds Rest 60 seconds Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can […]