WOD Eldri WOD

02.04.2015
Gleðilega Páska

Opið hús og Fjölskyldu- og
Vinadagar í CrossFit Reykjavík

CrossFit Reykjavík verður opið
alla páskahelgina og að venju
eru allir velkomnir, meðlimir og
fjölskylda þeirra og vinir og hver
sá sem langar að prófa CrossFit
og hreyfa sig aðeins um páskana

Opnunartímar á hátíðisdögum
eru sem hér segir

Fimmtudagur - Skírdagur 10:00-14:00
Föstudagur - hinn Langi 10:00-14:00
Sunnudagur - Páskadagur 10:00 - 14:00
Mánudagur - 2. í Páskum 10:00-14:00

Alla dagana verða WOD keyrð kl.
10:00, 10:30, 11:00, 11:30 og 12:00

Laugardaginn - inn á milli verður
hefðbundin opnun og WOD 09:30-16:00

Komdu við og vertu með

fh/CrossFit Reykjavík
Annie, Evert og Hrönn
Metcon
Metcon (AMRAP - Reps)
AMRAP í 20 mínútum

3x 10 Réttstöðulyftur 80/55 kg
3x 20 Med Ball Uppsetur 20/14 lbs
3x 30 Mountain Climbers
2 saman í liði
Annar vinnur í einu
3x á mann í hverri æfingu
Ein umferð: 60+120+180 = 360 stig

Nýliðar gera 50-70% af öllum tölum
og lágmarks eða engar þyngdir

Skráið fjölda repsa í skor
MWOD
Nudda brjóstvöðva
Nudda Rotator Cuffs
PNF fyrir brjóstvöðva og RC

mariageirisvanur

María Geiri og Svanur hluti af mörgum

Ofurhetjum CrossFit Reykjavíkur

í Masters-flokki

 

WOD dagsins felur í sér æfingarnar í komandi BC-keppni EAS Þrekmótaraðarinnar. Æfingarnar sem við tökum fyrir í dag eru úr einstaklingshluta keppninnnar og eru sem hér segir

 

WOD

 

Á tíma

 

800m Hlaup

25m Dekkjadráttur (bakka)

30 Deck Squats / 30 Uppsetur

25m Dekkjadráttur (bakka)

30 hallandi Armbeygjur / 30 Uppstig 50 cm

25m Dekkjadráttur (bakka)

30 Kb´Sveiflur 32/24 kg / 30 Kb´Hringir 32/24 kg

25m Dekkjadráttur (bakka)

30 Ugluhopp / 30 Axlaflug

100m Dekkjadráttur (áfram)

 

Skráðu tíma

 

MWOD

Vinna í veikleikum

 

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