WOD Eldri WOD

01.05.2016
Sunnudagar eru tæknidagar og í dag æfum við Upphífingar með sérstaka áherslu á Butterfly

Hálftíma tæknitímar með þjálfara
kl. 10:00, 10:30, 11:00 og 11:30

Vertu með og bestaðu Upphífingarnar þínar

WOD í Open Gym formi
Skill Work
Tæknitímar dagsins eru tileinkaðir Upphífingum

Tækni-WODið er EMOM í 6 mín - 5-10 Reps - þú velur þá útfærslu sem þú þarft
helst að vinna í

A. Kipping
B. Butterfly - Fókusinn er hér í dag
C. Chest to Bar

Ekkert skor
Engin pressa
Allur Fókus á að besta tæknina
Metcon
WOD dagsins er heimfærð útfærsla af þekktu Hetju-WODi "Daniel"

Gerðu þitt besta
Rx : Metcon (Time)
Á tíma - 35 mín þak

27 Chest to Bar
400m Hlaup
21 Thrusters 60/40 kg
400m Hlaup
27 HSPU
400m Hlaup
21 Thrusters 60/40 kg
400m Hlaup
27 Chest to Bar
Skráðu tíma í skor
Sc1: Metcon (Time)
Á tíma - 35 mín þak

27 Upphífingar
400m Hlaup
21 Thrusters 50/35 kg
400m Hlaup
27 HSPU á upphækkun
400m Hlaup
21 Thrusters 50/35 kg
400m Hlaup
27 Upphífingar
Sc1:
- Hefðbundnar Upphífingar, má nota teygju
- Léttari Thrusters
- Upphækkun í HSPU

Skráðu tíma í skor
Sc2 : Metcon (Time)
Á tíma - 35 mín þak

21 Upphífing
300m Hlaup
15 Thrusters 40/30 kg
300m Hlaup
21 Kb´Push Press 2x 16/12 kg
300m Hlaup
15 Thrusters 40/30 kg
300m Hlaup
21 Upphífing
Sc1:
- Færri rep og styttra hlaup
- Venjulegar Upphífingar, má nota teygju eða hopp
- Léttari Thrusters
- Kb´Push Press í stað HSPU

Skráðu tíma í skor
MWOD
Gefðu þér 20 mínútur til að
vinna í veikleikum í liðleika

kids

                      Krakka-CrossFit
            grunnnámskeið byrjar 7. ágúst

 

WOD

AMRAP á 20 mínútum

 

4x 250m Róður 

30x
(1 Hang Squat Snatch 60/40 kg
+2 Burpees) 

60 Buddy Deck Squat 24/16 kg
30x
(1 Hang Squat Clean 60/40 kg
+2 Burpees) 

 

Skráðu skor

2 í liði, vinna til skiptis i Róðri

og öllum lyftum

10m í Róðri jafngilda 1 endurtekningu

 

MWOD
Vinna í veikleikum

Comments (11)

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    It's so great to see everyone brgiht and early Monday morning. I used to hate mornings, ESPECIALLY Monday mornings. Now I can't wait to get here and see what awesomeness is going to show up too. Breakfast Club was so much fun today. Thank you all for making my day! And have you seen the mountains this morning!?!
    It's so great to see everyone brgiht and early Monday morning. I used to hate mornings, ESPECIALLY Monday mornings. Now I can't wait to get here and see what awesomeness is going to show up too. Breakfast Club was so much fun today. Thank you all for making my day! And have you seen the mountains this morning!?!
    Subbed 15 pull ups per round for jumping did no jump bpeuers to rest my busted foot: 14:03. Then rowed 5,000m in 23:03 (57 sec PR from last week!) and watched my power curve on every stroke.