#Workout: "Erastus Corning"
#AMRAP 15'
* 1-2-3-4-5-6-7-8-9-10-... Burpee Box Jump Over (20)
* 10kcal Bike Erg (instead of the shuttle runs)
Finished 10 rounds with 2 seconds to spare.
Afterwards some accessory work, 5x2 (per side) Turkish Get-Ups. Did 4 rounds with a 10kg kettle bell, switched to 12 for the last.
#wod #crossfit #endgame #fitodon #gym #fitness #FunctionalFitnessEndgame
Saturday is #core day!
Warm-up:
4x
* 30" Hollow Hold
* 30" Side Plank
* 30" Rower Pikes
* 30" Pallof Presses
* 1' rest
AMRAP 10'
* 20 V-Ups
* 20 Weighted Deadbugs (15kg dumbbell)
* 20 Russian Twists (10kg plate)
* 20 Double Unders (ish... i suck at them)
Finished 3 rounds
#AMRAP 10'
* 8 Strict Leg Raises
* 15 Mountain Climbers
* 15 Hip Dips
* 10kcal Ski Erg or Row Erg
Finished 3 rounds and 43 reps (5kcal too short)
#wod #workout #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitnes
First a Front Squat / Box Jump Combo
4x
* 2 Front Squats, 50 / 50 / 52 / 54kg (more than I've done in a while)
* 5 Seated Box Jumps to a 24" box.
Never done that, so skill unlocked! :D
Also, curious that the 24" box was no issue to jump onto, getting off is annoying (my legs are too short...)
Then the #workout: "The Ginger"
#AMRAP 22'
* 400m run
* 7 Thrusters (35/52.5)
* 14 Pull-Ups
I finished 5 rounds, doing 800m on the bike erg, thrusters with 30kg on the bar, and elastic assisted pull-ups (strict). I can do them strict without, but not 70...
#wod #fitodon #gym #fitness #crossfit #endgame #FunctionalFitnessEndgame #weightlifting
Core class today
4x
* 30" Pallof Presses
* 30" Candlesticks
* 30" Side Plank Rotations
* 30" Hollow Hold
* 1' Rest
2x #AMRAP 10'
* 25m Bear Crawls
* 12 V-Ups
* 12 Weighted Sit-Ups (8kg medball)
* 25m Crab Walks
* 12 Bicycle Crunches
* 12 Kettlebell Sit-Ups (10 / 12.5kg)
* 400m Bike Erg
Sweet and simple. Massively underestimated those crab walks though.
#wod #crossfit #workout #fitodon #gym #fitness #endgame #FunctionalFitnessEndgame
First a gymnastics piece, working on strict pull-ups.
EMOM 6'
* Odd minute: 4-6 Chin Ups
* Even minute: 3-5 Strict Pull-Ups
They went OK but the last set was ... interesting.
Then the #Workout: "Count Dooku"
#AMRAP 2'
* 10 Front Squats (42.5 / 60)
* 10 Box Jump Overs (24 / 30)
* Max Reps Ring Rows
2' Rest
Continue until 100 ring rows.
Finished in 21'12", scaling the front squats to 30kg on the bar, the box jump overs at 20" (I'm short), and spacing the ring rows in 6 rounds, doing 25 / 20 / 17 / 17 / 16 / 5.
#wod #crossfit #endgame #fitodon #gym #FunctionalFitnessEndgame #weightlifting #fitness
First max rep bench presses, like last week, but with 2.5kg more on the bar.
Did 30 @ 35kg (50% 1RM), and 36 @ 20kg (+- 50% of that).
Then the #workout "Agent Honeydew"
#AMRAP 15'
* 16/19 kcal Row
*19 Dumbbell Bench Presses (10/15)
Finished 5 rounds, doing:
* 19 kcal row
* 19 dumbbell bench presses with 2x15kg.
#wod #crossfit #endgame #FunctionalFitnessEndgame #weightlifting #fitodon #gym #fitness
#workoutOfTheDay was core today.
4x
* 30" Hollow Hold
* 30" Shuttle Runs
* 30" Sit-Ups
* 30" Step Ups
* 1' Rest
4x
* 30" Walking Lunges
* 30" Tuck Ups
* 30" Up-Downs
* 30" Weighted Sit-Ups (14lbs medball)
* 1' Rest
#AMRAP 15'
* 8m Dumbbell Front-Rack Walking Lunges (2x10kg)
* 15 Weighted Sit-Ups (same medball)
* 6 Dumbbell Front-Rack Box Step Overs (2x10kg)
* 8 Tuck-Ups
* 12 kcal Row Erg
#workout #wod #crossfit #endgame #FunctionalFitnessEndgame #gym #fitness #fitodon
I survived the #Open25.1!
"Open 25.1"
#AMRAP 15'
* 3 burpees over the Dumbbell
* 3 Dumbbell Hang Cleans + Shoulder to Overhead
* 15m walking lunges
Every round, add 3 burpees and 3 db hang cleans and shoulder to overheads.
I went with the scaled version, which means 15kg dumbbell.
Finished 162 reps. Iz dead.
#open #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness #crossfitOpen
Warm-up:
* Banded 7s
AMRAP 10'
* 12kcal Echo Bike
* 5 Inchworms
* 5 Snatch Grip Deadlift (empty bar)
* 4 Hang Muscle Snatch
* 3 Power Snatch
3 sets:
* 12kcal Echo Bike
* 2 Power Snatch
#Workout: "Steamboat Springs'"
#AMRAP 15' - team #wod, teams of 3.
Partner 1: Odd Rounds (1-3-5-7-...) as sets
Partner 2: Even Rounds (2-4-6-8-...) as sets
* Power Snatch (42.5/60)
* 16m Shuttle Run
I got to do (yay me) the echo bike (6kcal per set) and dumbbell hang snatches (@12.5kg).
The last round of echo bike was 36 kcal, which is *URGH*
In the team we got at round 6, and then 11 reps.
#crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness
#WorkoutOfTheDay being a #core #workout today
4x
* 30" Reach
* 30" Knee Raises
* 30" Side Plank
* 30" Sit-Ups
The next two AMRAPS repeated 2 times
AMRAP 5'
* 10 Toes-To-Bar
* 16m Bear Crawl
* 20 Weighted Sit-Ups
#AMRAP 5'
* 20 Single Arm Russian Kettlebell Swings
* 20 Single Arm Ring Rows
* 10 V-Ups
It was fun, not too hard but enough that i'll feel it tomorrow :)
#wod #crossfit #FunctionalFitnessEndgame #endgame #fitodon #gym #fitness
Jan โ๐ผ๐นโ๏ธ๐๏ธโโ๏ธ