WOD Eldri WOD

25.10.2014

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Í dag taka CrossFittarar höndum

saman í hópefli til hjálpar 

Brynju Hlífar Hjaltadóttur

 

Brynja er 16 ára gömul kraftmikil

stúlka og mikil íþróttahetja

eins og hún á kyn til.

 

Æfing dagsins er samin með

Brynju í huga og skýrð eftir henni.

Það eru allir velkomnir í WODið

bæði meðlimir CFRvk og aðrir

 

Samskotabaukur verður á staðnum

og frjáls framlög til styrktar Brynju

og fjölskyldu eru vel þegin

 

Nánari upplýsingar um Brynju

má lesa í frétt hér til hliðar  

 

Vertu með 

 

WOD A "Brynja - sweet sixteen"

Einstaklingsútgáfa:

AMRAP á 16 mínútum 

 

16 Wall Balls 20/14 lbs, 3m

16 Rússn. Sveiflur 32/24 kg

16 Burpees upp í mark* 

 

*mark (target) 15cm ofar því

sem þú nærð með höndum 

Skalaðu eftir þörfum 

Skráðu skor 

 

WOD B "Brynja - sweet sixteen"

Paraútgáfa

AMRAP á 32 mínútum 

 

16 Wall Balls 20/14 lbs, 3m

16 Rússn. Sveiflur 32/24 kg

16 Burpees upp í mark* 

 

Tveir saman, annar vinnur í einu

Skiptingar á mínútu fresti 

Skalið eftir þörfum 

Skráið 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.