Rest day

Five rounds for time:

400m run

21 Deadlift 85kg/55kg

Tainer’s choice:

WOD 11.1 CrossFit Games 2011

AMRAP in 10 min

30 Double Unders

15 Snatch 30kg/20kg

Complete as many rounds as possible in 15 minutes of:
60kg/40kg Push press, 7 reps
60kg/40kg Overhead squat, 10 reps
15 GHD Sit-ups

Congratulations to Alex who passed her CrossFit Level 1 Certificate and now will join us in our coaching team!

“Rahoi“

Complete as many rounds as possible in 12 minutes of:
24/20 inch Box Jump, 12 reps
40kg/25kg Thruster, 6 reps
6 Bar-facing burpees

Three rounds for time of:
125kg/100kg Deadlift, 10 reps
50 Double-unders

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Make up day

“Desforges“

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

For time:
30kg/20kg Back squat, 50 reps
15 foot Rope climb, 5 ascents
30kg/20kg Back squat, 40 reps
15 foot Rope climb, 4 ascents
30kg/20kgBack squat, 30 reps
15 foot Rope climb, 3 ascents
30kg/20kgBack squat, 20 reps
15 foot Rope climb, 2 ascents
30kg/20kgBack squat, 10 reps
15 foot Rope climb, 1 ascent