Every 2 minutes, for 12 minutes (6 sets) of
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65%
Reset the barbell every time on the floor…do not perform these touch and go.

7 rounds for time:

• 500m row
• handstand hold
• 11 bodyweight back squat

Three people per team, one person starts rowing, the second starts with back squats and the third holds a handstand while the barbell is out of the rack. When the rower is finished, everybody rotates to the next exercise.

Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (80/55)
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (9/6)

Race through a deck of cards with your team!

♢ box jumps
♡ pull-ups
♠ wall balls
♣ sit-ups (x2)
Joker: 400m run for other team

Start with a fully shuffled deck of cards. Each member picks a card at a time and performs a number of reps of a movement given by the value and suit. Face cards (Jack, Queen, and King) have a value of 10, aces are 11. of the card.

Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (9/6)
5 Rope Climbs
at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (9/6)
4 Rope Climbs
at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (9/6)
3 Rope Climbs

If you doubt your ability to perform these intervals in 4 minutes, simply adjust to a 5 or 6 minute interval based on your current level.

50-40-30-20-10 Double Unders
10 GHD Sit-ups after each set

Ota mukaan kaveri ja tuo hänet tutustumaan CrossFitin ihmeelliseen maailmaan. Alkuun infoa yleisesti lajista sekä CrossFit Lohjasta ja lopuksi pääsee jokainen halutessaan ottamaan tuntumaa pieneen wodiin. Siispä kaveri kainaloon ja mukaan vesipullo, lenkkarit ja iloinen mieli :)
Testitreenin liikkeet soveltuvat kaikenikäisille ja -kokoisille!

"Jessica" (GarageFir NC generated)

Two rounds for time and 17 reps each of:
squats
burpees
sit ups
box jumps (24/20)
double unders
OHWL (double 35/30 DBs)
russian twists (single 35/30 db)
sit up/get up
push press (double 35/30 db)
pass-throughs (front/back = 1)

Jessica is a member of GarageFit NC and is a junior volunteer firefighter. This workout is in honor of her on her birthday.

5min AMRAP
3xburpees
10xpull ups

Rest 3min

4min AMRAP
3xinverted burpees
10xwallballs

Rest 2min

3min AMRAP
3xsumo deadlift high pulls @70% max
10xknees to elbows

Rest 1min

2min AMRAP:
Body weight backsquats

E.M.O.M. 15'

► 03 Power Clean
► 05 Box Jump
► 10 Push Up