forss

v 24 10 juni A. Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 2 reps *Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90% B. Three rounds for time of: 10 Chest-to-Bar Pull-Ups 15 Box Jump-Overs 20 Wall Ball Shots (6/9 kg) 11 juni A. Six […]

V 23 3 juni A. Five sets of: Hang Snatch + Snatch Rest 20 seconds Tall Box Jumps x 1.1.1.1.1 (rest 5 seconds between jumps; step down each time) Rest 2 minutes B. Three rounds for time of: 400 Meter Run 15 Overhead Squats (61/43 kg) 4 juni A. Complete as many rounds and reps […]

v 22 27 maj Two Heroes For time: 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… Three rounds of: 15 Pull-Ups 30 Push-Ups 45 Air Squats […]

20 maj Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (9/6) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times […]

V 20 13 maj A Every 2 minutes, for 24 minutes (12 sets): Clean & Jerk x 1 rep Build over the course of the 12 sets to today’s heavy. B “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (70/47,5 kg) 14 maj A Every 2 minutes, for 18 minutes (3 sets […]

V 19 6 maj A Take 20 minutes to build to today’s 1-RM Bench Press B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 Ring Dips 15 Push-Ups 30 Double-Unders 7 maj A Every 3 minutes, for 18 minutes (6 sets) of: Pause Front Squat x […]

29/4 A. Every 2 minutes, for 16 minutes (8 sets): Power Clean + Power Jerk Build over the course of the 8 sets to today’s heavy. B. “Grace” For time: 30 Ground to Overhead (60/42,5kg)   30/4 A. Five sets of: Bench Press or Floor press x 2-4 reps @ 20X1 Rest 90 seconds Rower […]

22/4 Complete as many rounds and reps as possible in 8 minutes of: 5 Strict Handstand Push-Ups 10 Thrusters (42,5/30kg) 200 Meter Run Rest 8 minutes, and then… Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes, and then… Complete as many […]

18/4 Invigning av nya AtletBoxen 15:00-18:00   19/4 “Murph” På tid: 1600m löpning 100 pullups 200 pushups 300 airsquat 1600m löpning   Ta gärna med en viktväst om du har och vill köra passet RX =)   20/4 In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 […]

8/4 A. “Jackie” For time: Row 1000 Meters 50 Thrusters (20/15kg) 30 Pull-Ups Rest until relatively recovered, and then… B. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 45 seconds after each leg Strict Handstand Push-Ups x 8-10 reps @ 2011 (if you aren’t capable of this rep scheme […]