30.07.2015
"TO BE A GREAT CHAMPION
YOU MUST BELIEVE
YOU ARE THE BEST
IF YOU´RE NOT,
PRETEND YOU ARE"
- Muhammad Ali
A: Back Squat (3RM Back Squat )
B: Back Squat (2x 10 "Pause" Back Squat @65-75% af A)
Þú hefur 12 mínútur til að finna 3RM
og gera svo 2x 10 lyftur með 65-75%
af þeirri þyngd.
3 góðar sek í pásu í botnstöðunni í B

Skráðu þyngd í A og B
Metcon
Metcon (Time)
3 umferðir - Þak 16 mínútur

200m Róður
10 Burpees yfir stöng
200m Róður
10 Front Squat 40/30 kg
Nýliðar gera 150/7

Skalaðu eftir þörfum til að viðhalda
góðri tækni og hámarks intensity

Allir gera FS, nema sé um meiðsli að ræða. Skalaðu þyngd fyrir FS ef
þú þarft og sestu eins djúpt
og þú kemst í góðri líkamsstöðu

1 rep = 1 sek umfram tímaþak
Skráðu tíma í skor og skölun í comment
MWOD
Nudda efri Trappa með boltapriki
Nudda mið og neðri Trappa með bolta
PNF-Teygjur fyrir sömu svæði

July 2015
Mo Tu We Th Fr Sa Su
29 30 1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31 1 2

jigolo world

Fréttir

17midb


Miðbakki á Menningarnótt

CrossFit Reykjavík verður á Miðbakka á Mennigarnótt nk. laugardag. Ógleymanleg stemning

var hjá okkur í miðbænum á 17. júni og nú verður leikurinn endurtekinn. Margir ætla að hlaupa í Reykjavíkurmaraþoninu og hvetjum við ykkur til að koma við hjá okkur og hita upp, þjálfarar verða mættir kl. 8 um morguninn og aðstaðan tilbúin. Æfing dagsins, WOD, verða frá kl. 10-14. Annie Mist, tvöfaldur heimsmeistari mun ásamt öðrum ofurhetjum taka æfingu kl. 11, 12 og 13. DJ Kiddi BigFoot mun halda upp stemingu ásamt Svala. 


WOD-dagsins verður á Miðbakka og því verður lokað í Skeifunni. Fúsar hendur eru þegnar kl. 14 þegar við tökum saman því "Boxið" okkar fer beint í Hveragerði á Blómstrandi daga og þar heldur gleðin áfram um kl. 16.

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