2017 > 05

Take 5-10 min to find your weights after warm up
 
Hero wod ”Carse” TC 35-40 min
21-18-15-12-9-6-3
Begin each round with 50m bear crawl
Squat clean 43/30kg
Double unders
Deadlift 84/57kg
Box jumps
 
L1: RX
L2: In team of 2
L3: In teams of 2, 40 m bear crawl, power clean, 60/43kg deadlifts, low boxes
L4: In teams of 2, 30m bear crawl, 30/20kg power clean, single unders, 50/35kg Deadlift, box walks om low boxes

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Take 10 min after warm up to work up to your deadlift weight
 
Hero wod “McGhee”
30 min Amrap
5 Deadlift 125/84kg
13 Push ups
9 Box jumps
 
L1: RX
L2: 100/70kg
L3: 80/50kg, push ups on knees, low boxes
L4: 60/40kg, push ups on knees with abmat under chest, box walks

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Murph
1600m run
100 Pull ups
200 Push ups
300 Air squat
1600m run
With a 10/7kg west
 
L1: RX
L2: Skip the west
L3: Ring row, Push up on knees
L4: Banded pull ups, push up on knees with abmat under chest
L5: Jumping pull ups, push up with hands on box
L6: 80-160-240 reps
L6: 60-120-180 reps
 
CrossFIt Basic
Mini Murph
400m run
25 Ring row
50 Jumping pull ups
75 Air squat
400m run

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In teams of 4
Herowod “Glen” modified for team
AMRAP 40 min
40 clean and jerk 61/43kg
1600m run
12 rope climb
1600m run
100 burpees to target
 
Each athlete does 10 C&J each, one at a time, one work, three rest.
Each athlete run 200m then switch until 1600m is completed.
You go I go on rope climbs, 3 each.
Burpees, in pair two work two rest. 10 synchro burpees then rest. After the first pair is done the team has completed 20 burpees.

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Warm up and take 10-15 min to go through the movements and standards
 
Herowod “Crain” Timecap 60 min
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts 61/43kg
50-yard sprint
34 box jumps
50-yard sprint
34 clean and jerks 43/30kg
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots 9/6kg
50-yard sprint
34 pull-ups
50-yard sprint
 
50 yards is 46 meters. Run out on the Svea sun terrace, take right and touch the fence, then run to the other side and touch the wall, then back in again.

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Holiday, no official classes today but you can stil get your training done at Svea. Get your crew together and smash this one!

Warm up and practice the ring dip movement, go through airsquats.
 
Remember that “Murph” is coming up on Monday! Practice squats and get your triceps swoll!
 
Herowod “Wilmot”
6 rounds of
50 Air squats
25 Ring dips
 
L1: RX
L2: In teams of 2, 50 synchro airsquat and share the 25 ring dips
L3: In teams of 2, 40 synchro airsquat and share 25 box dips with feet on ground
L4: In teams of 2, 40 synchro airsquat and share 25 push ups

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Warm up and take 10-15 min to work up to your metcon weight.
 
Its Hammer time!
Herowod “Hammer” TC 35-40 min
5 rounds of
5 Power clean 61/43kg
10 Front squat 61/43kg
5 Shoulder to overhead 61/43kg
20 Pull ups
 
L1: RX
L2: 50/35kg
L3: 43/30kg, Banded pull ups
L4: 30/20kg, ring or bar row instead of pull ups

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Warm up and take 10-15 min to work up to your metcon weight.
 
Herowod “Ralph” TC 35-40min
4 Rounds of
8 Deadlift 113/77kg
16 Burpees
3 Rope climbs
600m run
 
L1: RX
L2: 90/65kg
L3: 70/50kg, Half way in the ropes
L4: 50/35kg, scale rope climb to a total of 60 sec deadhang, 400m run
 
If it rains: In teams of 2, do 6 rounds, share the reps and row 300m each every round

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Warm up and take 10-15 min to work up to your metcon weight.
 
Herowod “PK” TC 35-40 min
5 rounds for time of:
10 Back Squats 102/70kg
10 Deadlifts, 125/84kg
Run, 400 m
Rest 2 mins
 
L1: RX
L2: In teams of 2, 10 lift each on BS and DL, run together, BS 80/55kg, DL 100/70kg
L3: In teams of 2, 10 lift each on BS and DL, run together, BS 60/43kg, DL 80/55kg
L4: In teams of 2, 10 lift each on BS and DL, run together, BS 43/30kg, DL 60/43kg
 
L2-L4 is a AMRAP 35 min, no rest between rounds.
 
Crossfit Basic
Warm up and go through the movements
 
Metcon
AMRAP 15 min
In teams of 2, share reps equal
20 Goblet squat 12/8kg
20 Slam ball over shoulder 12/6kg
200m run together

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Team wod
Herowod “Riley”
2.4k run
150 Burpees
2.4k run
If you have a vest, use it. 10/7kg
Share the running equal, ex 4x600m or 6x400m. one run one rest.
Synced burpees
 
After completion both athletes does “Randy” synced.
 
Herowod “Randy”
75 Power snatch 36/25kg
Start every rep below knee.
 
L1: RX
L2: 2000m run, 130 synced burpees
L3: 1600m run, 100 synced burpees, 30/20kg power snatch
L4: 1200m run, 100 synced burpees, 20/15kg power snatch
 

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Warm up then work on the heavy barbell movemnt s for 20 minutes.

Herowod "Lee"
 5 rounds for time
400m run
1 Deadlift 157/111kg
3 Squat clean 84/57kg
5 Push Jerks 84/57kg
3 Muscle ups 
1 Rope climb

L1: RX
L2: DL 130/90kg, SC and PJ 70/50kg, MU scale to 6 +6 chest to bar + dips
L3: DL 100/70kg, SC and PJ 50/35kg,  MU scale to 9+6 pull ups and dips, Rope climb half way.
L4: DL: 70/45kg, scale squat clean to power clean  35/25kg and shoulder to overhead 35/25kg , NU scale to 12+6 banded pull up + push ups. Rope climb from floor to stand. 

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Herowod “Brehm”
10 Rope climbs
20 Backsquats 102/70kg
30 Handstand push ups
40 Calorie row
 
L1: RX, for time
L2: In teams of 2 Amrap 25 min
L3: In teams of 2 Amrap 25 min, half way up in rope, 70/50kg, hspu from box
L4: In teams of 2 Amrap 25 min, from floor to standing rope climbs, 50/35kg, push ups,
 

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Herowod “Hollyman” TC 35-40 min
30 rounds for time of:
5 Wall Balls 9/6kg
3 Handstand Push Ups
1 Power Clean, 102/70kg
 
L1: RX
L2: 84/61kg
L3: 61/43kg, handstand push ups from box
L4: 35/20kg, 3-6 push ups 

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Herowod "White" 5 rounds for time TC 35-45 min
3 Rope climbs
10 Toes to bar
21m Walking lunges with plate overhead 20/15kg
400m run
L1: RX
L2: Hanging knee raises, 15/10kg plate
L3: Floor to stand rope climb, Hanging knee raises, 10/5kg plate to chest L4: 10m farmers walk 2x24/16kg instead of rope climb, 10 abmat-sit ups, Walking lunges with ab-mat overhead.

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During the set up, build up to your clean weight.
herowod "Hall" TC 35-40 min
5 rounds for time of:
3 Cleans 102/70kg
200m run
20 Alternating Kettlebell Snatch 24/16kg
Rest 2 mins
 
Team alternative: You go I go on cleans, 3 each, both run, 20kb alternating snatch each shared anyhow, rest 2 min
Cleans can be power or squat.
 
L1: RX
L2: 70/50kg, 20/12kg
L3: 50/35kg, 16/8kg
L4: 6 power cleans each every round 30/20kg, 8/4kg kettlebell snatch
 
Basic CrossFit
In teams of 2
Amrap 15 min
10 power cleans 30/20kg, 5 each
200m run together
20 Alternating Kettlebell OR Dumbbell Snatch 2-16kg, 10 rep each
Rest 2 mins between rounds

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Warm up and set up for the metcon
Go through the movements and the different alternatives.
Work up some weight on barbell movements
 
Metcon
Hero wod “Bull”
2 rounds of
200 Double unders
50 Overheadsquat 61/43kg
50 Pull ups
1600m run
 
L1: in teams of 2, both doing D.U at the same time, sharing the reps 50/50, both run together.
L2: As L1, sharing 200 double unders, 43/30kg
L3: As L1, sharing 100 double unders, running 1200m 30/20kg, banded pull ups
L4: As L1, both doing 200 single unders at the same time, gobletsquat 16/8kg, jumping pull ups, run 800m

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Warm up and set up for the metcon
Go through the movements and the different alternatives.
Work up some weight on barbell movements
 
Metcon
Hero wod “Bulger”
10 rounds for time
150 m run
7 Chest to bar
7 Frontsquat 61/43kg
7 Handstand push ups
 
L1: RX
L2: In teams of 2, both run together and share the reps 3 and 4 alternating rounds.
L3: As L2, regular pull ups, 43/30kg, HSPU from box
L4: As L2, banded pull ups, 30/20kg, push ups

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Warm up and set up for the metcon
Go through the movements and the different alternatives.
Work up some weight on barbell movments
 
Metcon
Hero wod “Woehlke” TC 35-40 min
3 rounds
4 Jerks 84/57kg from rack
5 Front squat 84/57kg from rack
6 Power clean 84/57kg
40 Pull ups
50 Push ups
60 Sit ups
 
Rest 3 minutes between each round
 
L1: RX
L2: In teams of 2 doing 3-4-5 rep each with barbell and sharing body movements 50/50
L3: As L2 but with 60/43kg
L4: As L2 but with 43/30kg

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DWarm up and set up for the metcon
Go through the movements and the different alternatives.
Work up some weight on backsquat
 
Metcon
Hero wod “NED” TC 35-40min
7 Rounds
11 Bodyweight back squat
1000m row
 
L1: RX
L2: In teams of 3 share, at least 3 reps each on backsquat and 330m row, each round.
L3: In teams of 3 share, ¾ bodyweight backsquat
L4: In teams of 3 share 50% backsquat
 
L2-L4: AMRAP 30 min OBS!!

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Warm up and set up for the metcon
Go through the movements and the different alternatives.
Work up some weight on squat clean, power clean for beginners.
 
Metcon
Hero wod “J.J.” TC 35min
1 Squat Clean 84/57kg
10 Parallette handstand push ups (HSPU)
2 Squat Clean 84/57kg
9 Parallette handstand push ups (HSPU)
3 Squat Clean 84/57kg
8 Parallette handstand push ups (HSPU)
4 Squat Clean 84/57kg
7 Parallette handstand push ups (HSPU)
5 Squat Clean 84/57kg
6Parallette handstand push ups (HSPU)
6 Squat Clean 84/57kg
5 Parallette handstand push ups (HSPU)
7 Squat Clean 84/57kg
4 Parallette handstand push ups (HSPU)
8 Squat Clean 84/57kg
3 Parallette handstand push ups (HSPU)
9 Squat Clean 84/57kg
2 Parallette handstand push ups (HSPU)
10 Squat Clean 84/57kg
1 Parallette handstand push ups (HSPU)
 
L1: RX
L2: In teams of 2, you go I go on cleans share hspu anyhow, 70/50kg clean, 10 cm Deficit HSPU
L3: In teams of 2 share anyhow, 60/43kg clean, regular HSPU
L4: In teams of 2 share anyhow, 43/30kg power clean, scale HSPU to push ups

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Warm up and set up for the metcon
Go through the movements and the different alternatives.
 
Metcon
Hero wod “Hildy” TC 35-40 min
100 cal row
75 Thrusters 20/15kg
50 Pull ups
75 Wallball 9/6kg
100 cal row
 
If you have a vest or body armor wear it. 10/7kg
 
L1: RX
L2: Team of 2 share anyhow, both doing 75 thrusters and 75 wallballs at the same time, not syncro
L3: Team of 2 share anyhow, 80 cals row, 15/10kg barbell, banded pull up
L4: Team of 2 share anyhow, 60 cals row, dumbbell thrusters of choice, 6/4kg WB, Jumping pull up

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In teams of 2
Hero wod “Gaza” Team edition
5 rounds for time
35 Kettle bell swings 24/16kg
30 Push ups
25 Pull ups
20 High box jumps
1600m run (Both run 800m at the same time)
 
Both athletes must complete a minimum of 10 reps each of a movement before moving to next.  
 
L1: RX
L2: Both run 600m at the same time
L3: Both run 600m at the same time, 20/12kg KB, Banded pull ups, normal box jumps
L4: Both run 400m at the same time, 16/8kg KB, Push ups on box, Jumping pull ups, low boxes

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Skill
Work up to a heavy deadlift in 15-20 min
 
Metcon
Hero wod “Nukes”
In 8 min
1600m run
Max reps deadlift 142/102kg
 
Then
 
In 10 min to complete
1600m run
Max reps power clean 102/70kg
 
Then
 
12 min to complete
1600m
Max reps overhead squats 61/43kg
 
No rest between rounds
Note time on run and reps for each section.
 
L1: RX
L2: Run 1400m in all. 110/75kg deads, 70/50kg PC, 43/30kg OHS.
L3: Run 1200m in all. 90/60kg deads, 50/35kg PC, 30/20kg OHS.
L4: Run 1000m in all. 60/40kg deads, 40/30kf PC, 20/15kg OHS or Frontsquat

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Skill
Toes to bar 10 min
 
Metcon
Hero wod “Luke”
For time TC 35min
400m run
15 Clean and jerks 70/48kg
400m run
30 Toes-to-bars
400m run
45 Wallball 9/6kg
Run 400 meters
45 Kettlebell swings 24/16kg, Russian swings
400m run
30 ring dips
400m run
15 weighted lunges with barbell 70/48kg
400m run
 
L1: RX
L2: 60/43kg, 20 ringdips,
L3: 43/30kg, Hanging knee raises, 6/4kg wallball, 16/12kg Kettlebell, 10 ringdips,
L4: 30/20kg, Abmat sit ups, 6/4kg wallballs, 16/12kg KB, 10 push ups instead of dips

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Skill 15min
Overhead squat
Work up to a heavy set of 3 rep
Beginners practice overhead movement with barbell, scale to front/backsquat if needed.
 
Metcon
Hero wod “Jenny”
20 min AMRAP
20 Overhead squat 20/15kg
20 Back squats 20/15kg
400m run
 
Scale the overhead squat to frontsquat if needed

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Skill 10 min
Squat cleans, work up to a heavy set of 3 reps
Beginners practice movement in power clean and/or squat clean. Work in sets of 5-8 on a moderate weight
 
Metcon
Hero wod “Badger”
3 rounds for time. TC 35 min
30 Squat clean 43/30kg
30 pull ups
800m run
 
L1: RX
L2: 25 reps of each and 600m
L3: 25 power clean 35/25kg, 25 Banded pull ups, 600m
L4: 30 power clean 30/20kg, 20 ring/bar row, 400m

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