Metcon
For Time:
1200m Run
63 Kettlebell swings 24/16kg
36 Handstand push ups
800m Run
42 Kettlebell swings
21 Handstand push ups
400m Run
21 Kettlebell swings
12 Handstand push ups
 
Scale the handstand push ups to: From box, feet on 20kg plate, Hand release push ups, push ups, on knee.

Strength
5 sets of
2 Power Snatch + 3 Overhead Squat Complex
2 touch and go power snatches followed by 3 overhead squats
New set every 2:00
Increase weight each set
Beginners practice movement with stick and light barbell.
 
Metcon
AMRAP 10 min
10 Squats with plate at chest 10/5kg
8 Push ups with feet on plate
6 Ground to overhead with plate
4 Burpee to plate
 
L1: 15/10kg plate
L2: RX
L3: 5/2,5kg plate
L4: No plate

Strength
Deadlift
3-3-3-3-3 all at 75%
New set every 2:00

Metcon
For Time
21-15-9
Hang squat cleans 50/35kg
Handstand push ups
Deadlifts 80/50kg
Bar dips (Dips on pull up bar, chest must touch bar)
 
L1: 60/43kg, parallette HSPU, 100kg deads, must do bar muscle up to get to bar dips
L2: RX
L3: 43/30 Hang power clean, HSPU from box, 60/40kg deads, push ups instead of bar dips
L4: 30/20kg hang power clean, push ups instead of hspu, 50/35kg deads, ring row instead of bar dips

Strength
Snatch, power or squat
Work up to the stating weight then:
4 reps at 70%
3 reps at 75%
3 sets with 2 reps at 80%
New set every 2:00
 
Clean and jerk, split or push
Work up to the stating weight then:
2 cleans +1 jerk at 70% max jerk
2 cleans +1 jerk at 80% of max jerk
2 sets of 2 cleans +1 jerk at 85% of max jerk
New set every 2:00
 
Beginners practice movement with stick and lighter weights
 
Metcon
Karen (TC 12 min)
150 wallball 9/6kg
 
Scaling: lower the wallball weight to 6/4kg, less reps ex: 125 reps, 100 reps, 75 reps.

Strength
Hang power clean (above knee)
3-3-3-3-3
1-2 min rest between sets, increase weight each set
 
Metcon
For time (TC 15 min)
30 Wallball 9/6kg
20 Box jump overs
40 Pullups
Rest 1:00
30 Wallball 9/6kg
20 Box jump overs
25 Chest to bar pull ups
Rest 1:00
30 Wallball 9/6kg
20 Box jump overs
10 Bar muscle ups
 
L1: High target wallballs
L2: RX
L3: Pull ups instead of chest to bar and muscle ups
L4: 6/4kg wallball, low box walks, ring row instead pull ups and muscle ups

Team of 3, 1 work 2 rest
1600m run, 100m each Fram och tillbaka mellan målen på fotbollsplanen
180 Wall balls 9/6kg, 10 each
1200m run ,100m each
120 Kettlebell swings, Russian, 10 each 32/24kg
900m run ,100m each
60 Burpee pull ups, split anyhow

In teams of 2 TC: 45
200/160 kcal row
Athlete nr2 does 100 DU before you switch
3min rest

AMRAP 12 alternating
Athlete1:
10 WB (Elite: high target)
10 slamball over shoulder 12/10 (Elite: 20/16)
10 HSPU (Elite: deficit 20kg plate)
Athlete2:
200m löpning
Switch when both are done.
Rest 4 min

One work, one rest
Complete full round unbroken, then increase weight of:
1 Deadlift
1 Hang clean
1 Push jerk
25kg
30kg
35kg
40kg
45kg
AMRAP 50kg
Fail: 5 synced burpees, then AMRAP at the last weight you completed.
Elite: start at 35kg and finish at 60kg

Skill
EMOM 10 min
1-3 squat clean every minute
Increase weight every minute to max 75%
 
Metcon
For Time (TC 17 min)
Buy-in
100 Air squats
Then
12-9-6 of
Squat cleans 50/35kg
Push press
When completed continue with no pause into
30-24-18 of
Kettlebell swing, Russian 20/12kg
Goblet squats 20/12kg
 
L1: 60/43kg, 24/16kg
L2: RX
L3: 40/30kg, 16/12kg
L4: 25/15kg, 12/8kg

Skill
Double unders for 5 min
 
Strength
Back Squat 8-6-4-2
Take 15 minutes for this
Increase weight each set, every set should be so heavy that you can’t manage one more rep
 
Metcon
5 rounds of
Max double unders in 1 min
1 min rest
Max burpee to target in 1 min
1 min rest
 
L1: 30-50 unbroken double unders
L2: RX
L3: Burpees to plate
L4: Singles, regular Burpees

Strength
EMOM 10 min
1-6 strict pull up
+
5 Goblet squat 20/12kg beginners use 12/8kg
Scale to ring row or strict banded pull up
 
Metcon
3 Rounds
20 Burpee pull-ups
20 Front squats 50/35kg
20 Box jumps
 
L1: Go unbroken at frontsquats
L2: RX
L3: Burpee to target, 40/30kg
L4: Burpees, 30/20kg

Strength:
Snatch (5 Power clean for beginners every 90sec)
Every 1:30 min for 10 rounds
1 Snatch, power or squat
Increase weight through the rounds, don’t exceed 85%
 
Metcon
For Time
800m run 
30 Hand release push-ups 
400m run
20 Hand release push-ups 
200m run 
10 Hand release push-ups 
then
Take 4 mins to find 2RM Snatch (Power clean for beginners)
 
Your 4 min starts when you finish the 10 push-ups
Starting weight can be set up
 
L1: Ring Push-ups
L2: RX
L3: Push-ups
L4: Push-ups on knees
 
CF Basic
Skill
Push ups
Wallballs
 
Metocn
For Time
In teams of 2 (or 3)
350m run together
30 push-ups, share the reps. (Start when the whole team has returned from the run)
350m run
25 push-ups
350m run 
20 push-ups
then
6 min amrap wallballs 6/4kg
 
When push ups being done, the teammate must hold the wallball overhead for reps to count
Scale push ups to: knee push ups- hands on box push ups
350m: Ut genom terrasporten, nedför bryggan och spring åt höger tills du kommer till den asfalterade cykelbanan som går genom parken. (Där glasskiosken står)

In teams of 2
Amrap 12 min
Alternate rounds
30 Situps
20 Snatch 43/30kg
10 Box jumps overs
 
3 min rest
 
Amrap 12 min
10 Toes to bar
15 Burpees
100m Run
1 person works on AMRAP
1 Person rows for calories
Score is Rounds, reps + Calories
Switch each time a round is completed in the AMRAP
 
4 min rest
 
In 10 min complete
100 double unders per athlete, can jump at the same time. 
Then in the remaining time
Find your 1RM Bear Complex 
Use 1 barbell per team.
Each person must complete 100 DUs before attempting 1RM Bear Complex
 
Bear complex is:
1 power clean
1 front squat
1 push press
1 backsquat

Clean Complex
Every 2 min for 8 rounds
1 Power clean + 1 Front Squat  + 1 Hang Squat Cleans + Full Squat Clean 
Increase weight each round
 
Metcon
8 min AMRAP
4 Cleans 60/40kg
8 Wallballs 9/6kg
12 Box jump overs
Rest 4 min
4 min AMRAP
5 Front squat 60/40kg
5 Pull ups
 
Scale as needed

Strength
Strict press 
5×5
Increase weight each set to a heavy 5 rep of the day.
 
Metcon
2 athletes per station (20min)
2min work on each station, 1 min rest between
1: 16/12 cals on assault bike, AMRAP Handstand push ups
2: 16/12 cals on rower, AMRAP shoulder to overhead 43/30kg
3: 200m run, AMRAP dumbbell ground to overhead, alternating, 24/16kg
4: AMRAP wallballs 9/6kg
5: 16/12 cals on rower, AMRAP push ups
6: 40 air squat, AMRAP slam ball over shoulder 20/16kg
7: 4 rope climbs, AMRAP Burpees
 
L1:  20/16 calories
L2: RX
L3: 14/10 calories, hand release pushups, 30/20kg barbell, 16/10kg dumbbell
L4: 12/9 calories, push ups on knees, 20/10kg barbell, 12/6kg dumbbell

Strength 
Deadlift 
3 reps at 80%
4x2 reps at 85%
5 Ring dips between each set, scale to push ups
Deadlift for beginner: 5 set with 10 reps at moderate weight. Aim for perfect form.
 
Metcon
For Time TC 18 min 
100 wall balls 9/6kg
80 Kettlebell swing 20/12kg (lagomswing)
600 meters run
80 Sit ups
100 air squats
 
L1: 24/16kg, 40 toe to bar instead of situps, 40 pistols instead of airsquat
L2: RX
L3: 6/4kg wallball, 16/8kg kettlebell, 60 situps
L4: 60 wallball 6/4kg, 50 kettlebell swing 16/8kg, 50 situps

Skill
Power snatch and snatch balance with stick and unloaded barbells for 5 min
 
Strength
1-1-1-1-1
1 Power Snatch + 1 Snatch Balance + Hang Squat Snatch
Up to max 75% of power snatch
Do a set every 1-2 min
Beginners do power snatch and a half overheadsquat with barbell or low weight.
 
Metcon
Total time 20 min
AMRAP 4 min
30 power snatch 30/20kg
30 overhead squat 30/20kg
Max burpees over bar in remaining time.
Rest 4
AMRAP in 4 min
20 power snatch 35/25kg
20 overhead squat 35/25kg
Max burpees over bar in remaining time.
Rest 4
AMRAP in 4 min
10 power snatch 40/27,5kg
10 overhead squat 40/27,5kg
Max burpees over bar in remaining time.
 
L1: 43/30kg-50/35kg-60/43kg
L2: RX
L3: Power clean, frontsquat
L4: Powerclean, frontsquat, 30/20kg through all three amraps.

EMOM 9 min
Min 1: 3x10m Bear crawl
Min 2: 30 sec Deadhang
Min 3: 20 Airsquat with 10/5kg plate to chest
 
Metcon
21-18-15-12-9-6-3 TC 25min
Front Squats 43/30kg from gorund
Run 200 meters after each round.
If you drop the front squat do 7 pull ups before you go back to frontsquat
 
L1: 60/43kg, 3 muscle ups
L2: RX
L3: 35/20kg, 7 ring rows
L4: Goblet squat 16/8kg, 4 Ring Rows

Cf Basic
EMOM 9 min
Min 1: 3x10m Bear crawl
Min 2: 30 sec Deadhang
Min 3: 30 Airsquat
 
Metcon
21-15-9
Front squat 30/20kg
Burpee over bar
200m run after each round. 21 front squat + 21 burpees then run.

On a running clock:
0-12 amrap
12-15 rest
15-22 Hang squat clean
22-26 rest
26-38 amrap
 
AMRAP 12 min
In teams of 2, 1 works, 1 rests
Athlete 1 must finish all 3 movements before athlete 2 goes
250/200m Row
12 Front squats 50/35kg
8 Toes to bar
Score= Rounds and reps
 
L1: 61/43kg
L2: Rx
L3: 43/30kg, hanging knee raises
L4: Goblet squats 16/8kg, sit ups
 
3min rest
 
Within 7 min complete
1 Max rep hang squat clean in the team
 
4min rest and prepare for
 
AMRAP 12 min
Athlete 1 works on AMRAP, athlete 2 Runs 200m
Switch when athlete 2 returns from 200m 
Pick up where other partner left off
20 Burpee box jump overs
40 Wallballs 9/6kg
60 Abmat sit ups
80 Kettlebell swings 20/12kg (Russian swing)
Rounds and Reps=Score
 
L1: 24/16kg
L2: RX
L3: Low boxes, 6/4kg wallballs, 16/8kg kettlebells
L4: Low boxes, 6/4kg wallballs, 12/8kg kettlebells. Reps: 10-20-30-40

500m row for time
Rest as needed
1 Rep max Front squat
Rest as needed
Cindy

Strength
Push Press
6 reps at 65%
4 reps 75%
4x4 85%
 
Metcon
21-15-9
Shoulder to overhead 50/35kg
Pull ups
 
L1: 61/43kg, chest to bar
L2: RX
L3: 43/30kg, ring rows
L4:20/10kg, jumping pull ups

Skill
Double Unders
 
Strength
5x5 Deadlift at 65%
 
Metcon
Team of 2. Athlete 1 does 30 kb deadlift, when finish procced to double unders and athlete 2 start repping his 30 kb deadlift. When Athlete 1 is finish with his double unders, athlete 2 can do his. continue like that.
For Time
30 Double Kettle bell deadlift 32/24kg
50 Double Unders
20 Double Kettle bell deadlift 32/24kg
50 Double Unders
10 Double Kettle bell deadlift 32/24kg
50 Double Unders
 
L1: 40/28kg kb, unbroken double unders
L2: RX
L3:  24/16kg kb, 30 double unders
L4:  20/12kg kb, single unders

Strength
Cleans
Take 20 minutes to find a heavy Power Clean for the day
 
Metcon
3 rounds for time
5 Cleans 60/40kg
15 Slamballs 10/6kg
200m run with slamball
 
L1: 80/55kg, 20/16kg slamball
L2: Rx
L3: 50/35kg
L4: 35/25kg, run without the slamball

Strength
Benchpress
6 reps at 65%
4 reps at 75%
4x4 reps at 85%
 
Metcon
16min EMOM
Odd minutes
15 Kettlebell swings 24/16 (Lagom swing)
2 Muscle ups
Even minutes
15 Wallballs 9/6kg
Max box jump overs
Score= Box Jump Overs
 
L1: RX
L2: 1 Muscle Up
L3: 20/12kg, 7 pull ups, 6/4kg wallballs, low boxes
L4: 16/8kg, 10 Ring Rows, 6/4kg wallballs, airsquats instead of boxjumps

CrossFit Basic
 
Metcon
16min EMOM
Odd minutes
15 Kettlebell swings 16/8kg (Lagom swing)
5 jumping pull ups
Even minutes
15 Wallballs 6/4kg
Max air squats

In teams of 3, one work, one rest, one hang in deadhang for reps to count

Hero wod “Tommy V”
21 thrusters 52/38,5kg
12 rope climbs
15 thrusters 52/38,5kg
9 rope climbs
9 thrusters 52/38,5kg
6 rope climbs
 
Rest exactly 5 minutes then do
 
In teams of 3, one work, one rest, one in handstand (scale to plank hold) for reps to count

Hero wod “Santiago”
7 rounds
18 Dumbbell hang squat clean 16/10kg
18 Pull ups
10 Power cleans 61/43kg
10 Handstand push ups
 
L1: RX
L2: 43/30kg Tommy V. 50/35kg power cleans on Santiago
L3: 30/20kg Tommy V. Banded pull ups, 43/30kg power cleans, hand release push ups on Santiago
L4: 20/10kg Tommy V. 12/8kg dumbbells, jumping pull ups, 30/20kg power cleans, push ups on Santiago

After warm up, take 20 minutes to go through all the movements properly
 
Hero wods ”DT” And ”Nate”
Do one round of “DT” followed by one round of “Nate” in a 40 min Amrap
“DT” 1 round is
12 Deadlift 70/47,5kg
9 Hang power cleans
6 Push jerks
 
“Nate” 1 round is
2 Muscle ups
4 Handstand push ups
8 Kettle bell swings 32/24kg
 
L1: RX
L2: 60/43kg, chest to bar, 24/16kg kettle bell
L3: 43/30kg, pull ups, hand release push ups, 20/12kg
L4: 30/20kg, banded pull ups, push ups, 16/8kg kettle bell

Take 10 min to find your thruster weight
Give the gymnastic movements a couple of minutes as well
 
Hero wod ”Tom”
25 min Amrap
7 Muscle ups
11 Thrusters 70/47,5kg
14 Toes to bar
 
L1: RX
L2: Chest to bar, 55/37,5kg,
L3: Pull ups. 43/30kg, hanging knee raises
L4: Banded pull ups, 30/20kg, hanging knee raises
L5: Jumping pull ups, 20/10kg, sit ups