CrossfitCentrum

[CrossfitCentrum @CrossfitCentrum]

http://t.co/FzspDWPf

[CrossfitCentrum @CrossfitCentrum]

Rx’d WOD:

50/30 pullups
100 KB swings 24/16 kg
150 double unders

Penalty of 5 burpees when rest in PU, KBs and DU

[CrossfitCentrum @CrossfitCentrum]

Main WOD:

Eight rounds for max reps of:
35/25 kg Push press, 20 seconds
Rest 10 sec
Jumping alternating lunge, 20 seconds
Rest 10 sec

[CrossfitCentrum @CrossfitCentrum]

Shoulder Press 5-5-5-5-5
Sprint 40m
6 Clapping PU or 9 with release
Bearcrawl 40m
6 Clapping PU or 9 with release
3 rounds
Time cap: 12 min

[CrossfitCentrum @CrossfitCentrum]

@AGeezy70 is on his way for teaching class this morning;) snatch time..

[CrossfitCentrum @CrossfitCentrum]

Skill: Snatch

Then…

“Isabel”

For time:
Snatch 61/43kg, 30 reps

Pack: 43/30kg

Time cap: 12 min.

[CrossfitCentrum @CrossfitCentrum]

Rx’d WOD:

6 rounds for time:

1 power snatch (45+/30)
2 squat snatches
3 overhead squats

Time cap: 12 min.

[CrossfitCentrum @CrossfitCentrum]

“Bradley”

10 rounds for time of:
Sprint 100 m
10 Pull-ups
Sprint 100 m
10 Burpees
Rest 30 sec
Pack:7rounds
Puppies:5rounds
Time cap:30 min

[CrossfitCentrum @CrossfitCentrum]

Strength: Behind the neck Jerk 1-1-1-1-1-1-1

Then…

10 minutes of Cindy:
5 pullups
10 push-ups
15 Squats

[Einar Svindland @EinarVSvindland]

@CrossFitOslo in the paper! Dagens Næringsliv D2 http://t.co/bkYUXA9

[CrossfitCentrum @CrossfitCentrum]

“Gator”
8r 4 time:
80/60kg Front squat, 5 reps
26 Ring push-ups
Pack
5r 4 time:
50/35kg Front squat, 5 reps
26 Push-ups
Time cap: 25min

[CrossfitCentrum @CrossfitCentrum]

DAGENS WOD
Morning WOD:
1 RM deadlift
Basics WOD:
Skill: lunges and burpees
Then: 4 rounds
15m lunges
7 Burpees
Evening WOD:
SUPER TORSDAG

[CrossfitCentrum @CrossfitCentrum]

@AGeezy70 dagens økt 7:49..

[CrossfitCentrum @CrossfitCentrum]

21-15-9-6-3
Front squat 50/35kg
Kettlebell swing 24/16kg
Push-ups with release
Pack:
Front squat med 40/30 kg
Swing med 16/12kg

[CrossfitCentrum @CrossfitCentrum]

Dagens skill: Wall ball og Sit-ups

[CrossfitCentrum @CrossfitCentrum]

Overhead Squat 3-3-3-3-3

Metcon:

10 Ring dips
20m bear crawl
10 Kettlebell Swing
20m backwards walking lunges

AMRAP 10 min