#workoutOfTheDay

"On the Up and Up"

#AMRAP, 15'
* 2 Rope climbs
* 20 Wall Balls (14/20)
* 200m run

Scaled to:
* 2 Zombie Climbs
* 20 Wall Balls with 12lbs ball
* 400m Bike Erg

Finished 6 rounds in total.

Finisher was (for me) backsquats, 5 rounds of 5 reps.

Weights: 40kg / 60kg / 65kg / 65kg / 67kg.

#wod #crossfit #endgame #crossfitEndgame #weightlifting #fitodon #fitness #gym

#workoutOfTheDay

"I could say deload, but you're not gonna believe me"

(and no, I don't believe it)

#EMOM 24'
* 200m row / ski
* 10 Burpees over machine
* 50 Double Unders / 100 Single Unders
* 15 Dumbbell snatches (15/22.5)

Scaled to
* 200m 5 x row, 1x ski
* 10 Burpees over machine
* 100 Single Unders
* 15 Dumbbell Snatches with 10kg

There was nothing heavier left that I could also lift, and my foggy brain didn't think of alternating with someone since we were doing it in two heats (not enough rowers)

This one was super deadly. Still feeling it and the #wod ended 1.5 hours ago.

#workout #endgame #crossfit #crossfitEndgame #fitodon #fitness #gym

#workoutOfTheDay

".com workout"

3 rounds for time, timecap 12'

* 15 hang power snatches (30/43)
*15 pull-ups

Finished in 7'39". Now today my LEFT shoulder started being a royal PITA, so had to do a modified exercises :(

3 rounds of:
* 15 Hang Power Cleans with 30kg barbell
* 15 jumping pull-ups (because I can't do a normal one yet...)

Mightily annoyed by my shoulders.

#wod #workout #crossfit #crossfitEndgame #fitodon #gym #fitness #weightlifting

#workoutOfTheDay

"Double Bounce"

5 rounds for time, timecap 25'

* 50 Double Unders
* 20 Med Ball Cleans (14/20)
* 20 GHD Sit-Ups
* 20 kcal row

I scaled it to
* 50 Single/Double Unders, as it went, trying to focus on getting more double unders under my skipping rope
* 50 Med Ball Cleans with 20lbs met ball
* 20 Med Ball GHD Sit-Ups
* 20 kcal Bike Erg

I got timecapped, didn't manage to get to the biking of the 5th round.

#workout #wod #endgame #crossfit #crossfitEndgame #fitodon #gym #fitness

#workoutOfTheDay

Warm-up:

2x
* 10 Cuban Presses
* 8/8 windmills

#Tabata
* Hollow Hold
* Plank Hold

3 sets
* 3/3 Turkish Get-Ups
* 90" Rest

2x
* 10 Snatch Grip Presses
* 10 Sit-Ups
* 10 Back Squats

5 Negative Handstand Push-Ups

10 Overhead Squats (empty bar)

5 V-Ups or Tuck-Ups

#Workout: "Festival Prep Workout: Crowdsurfing!"
#AMRAP 20'
* 8 Overhead Squats (30/45)
* 10 V-Ups
* 8 Handstand Push-Ups

Scaled it to
* 8 Back Squats (45kg)
* 10 Tuck-Ups
* 8 Pike Push-Ups with one abmat

Finished 9 rounds and the back squats... and this one was quite intense!

#wod #crossfit #crossfitEndgame #endgame #fitodon #weightlifting #fitness #gym #fitness

#workoutOfTheDay

"Festival Prep Workout: Moshpit!"
#AMRAP 20' timecap

* 300m row / 480m bike
* 20 meter overhead walking lunges (12/20) - two kettlebells
* 10 Toes-to-bar

I scaled this thing to
* 480m Bike Erg
* 20m Front Rack Lunges with two dumbbells, 15kg each
* 10 not quite toes to bar, but quite high! I surprised myself there :p

The 15kg dumbbells was perhaps a tad too much, my quads are killing me.

#weightlifting #gym #fitness #endgame #crossfit #crossfitEndgame #fitodon #wod #gym

#WorkoutOfTheDay

Warmup
2x
* 10 Cossack Squats
* 10 Scapilar Push-Ups

* 10 Back Rack Front Squats
* 10 Strict Presses
* 30" Passive Bar Hang

2x
* 10 Front Squats
* 10 Push Presses

* 5 Burpees To Target

"Bjorns Birthday Workout"
15 rounds for time, time cap 18'

* 4 Front Squats (34/52)
* 3 Shoulder-To-Overheads
* 2 Burpee Pull-Ups

Scaled to:
* 4 Front Squats with 30kg bar
* 3 Dumbbell Presses with 15kg dumbbell. Tried the push presses, that was a bit too much to ask this time round it seems...
* 2 burpees to target

Finished in 13'23"

For good riddance, we also had this lovely abs-finisher:

#EMOM 12'
* 20 Kettlebell Passes
* 30-45" Side Plank Hold L
* 30-45" Side Plank Hold R
* 10 V-ups L/R/double

#workout #wod #crossfit #endgame #crossfitEndgame #fitodon #fitness #gym

#WorkoutOfTheDay

Big Pull
5 rounds for time,, timecap 20'
* 15 Chest To Bars
* 18 Dumbbell Snatches (15/22.5)
* 12 Cal Row/Bike/Ski-erg

Scaled to doing
* 15 Ring Rows
* 18 Dumbbell Snatches (12.5kg)
* 12kcal Bike Erg

Finished in 16'32".

Halfway through got horrible cramp in my right upper leg, that is NOT fun (which I'm still enjoying)...

#wod #crossfitEndgame #crossfit #fitodon #gym #fitness

Attended a #mobility seminar at #CrossfitEndgame, about mobility exercises, warmup, stretching,...

Lots to learn, now to put it in practice...

#crossfit #endgame