SILVER/TITAN I. Press 5-5-5+ – II. MK Open’s ”The bitter end” final WOD 2013 400 meter row 24 Wallballs (10/6) 24 Knees to elbows 24 Box jump over (60/45 cm) 24 Goblet squats 32/24 24 Push press 50/30 24 Broad jumps 1.80/1.50 400 meter run BRONZE MK Open’s ”The bitter end” final WOD (BRONZE-SCALED) 400 [...]

TITAN/SILVER I. Over the course of 15 minutes, build a heavy power clean. II. At 65% of 1-RM for clean… 10 min EMOM: Hang clean Clean Front Squat BRONZE I. DB clean technique II. With lagom heavy DBs… 10 min EMOM: DB Hang clean DB Clean (foremost part of DB starts from the ground) DB [...]

TITAN/SILVER For time: 25 Handstand push-ups 50 Toes-to-bar Run 800 meters 35/20 kg Push press, 75 reps 150 Double-unders BRONZE For time: 25 Handstand push-ups 50 Toes-to-bar Run 800 meters 12/8 kg DBs Push press, 75 reps 150 Double-unders HIIT 10-20-30-40 reps of the triplet: Push press (12/8 kg DBs) Toes through rings Double unders [...]

TITAN/SILVER I. Bench Press 5-5-5+ Back squat 5-5-5+ – II. In pairs, complete as many rounds as possible in 15 minutes of: 72,5/50 kg Bench press, 3 reps 90/62,5 kg Back squat, 5 reps Burpees, 15 reps BRONZE In pairs, complete as many rounds as possible in 15 minutes of: Deficit Push-ups (with 20 kg [...]

TITAN/SILVER Deadlift 5-5-5+ – ”Jackie” 1000 m row 50 Thrusters (20/15 kg) 30 Pull-ups BRONZE ”Jackie” 1000 m row 50 Thrusters (10/8 kg DBs) 30 Pull-ups HIIT 20 min AMRAP of: 200 m row 10 wall ball 6 pull-ups Dela med dig på FB – klicka på dela. Twittra med ConCor CrossFit.

TITAN Three rounds for time of: 42,5/30 kg Front squat, 15 reps 15 L Pull-ups 42,5/30 kg Split-jerk, 15 reps 15 Knees to elbows 42,5/30 kg Hang clean, 15 reps 15 Back extensions, with 10 kg BRONZE Three rounds for time of: 14/10 kg DBs Front squat, 15 reps 15 L Pull-ups 14/10 kg DBs [...]

TITAN/SILVER/BRONZE Two rounds for time of: Run 400 meters Handstand walk 15 meters Run 400 meters One legged squat, 30 reps HIIT Two rounds for time of: Run 400 meters Bearcrawl 40 meters Run 400 meters One legged squat, 30 reps Dela med dig på FB – klicka på dela. Twittra med ConCor CrossFit.

TITAN/SILVER 2012 Reebok CrossFit Games Chipper For time: 70/50 kg Overhead squat, 10 reps 10 Box jump overs, 60/45 cm box 62,5/42,5 kg Thruster, 10 reps 92,5/55 kg Power clean, 10 reps 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 92,5/55 kg Power clean, 10 reps 62,5/42,5 kg Thruster, 10 reps 10 [...]

TITAN/SILVER In pairs, ten rounds for time of: 10 Toes to bar 35/20 kg Power snatch, 10 reps 10 Wall ball shots, 10/6 kg BRONZE In pairs, ten rounds for time of: 10 Toes to bar 32/20 kg KB swings, 10 reps 10 Wall ball shots, 10/6 kg HIIT 10 rounds for time of: 8 [...]