WOD 20160411




A. Work up to a heavy single from above the knee 47,5 kg

B. Work up to a heavy single from below the knee 52,5 kg

C. Work up to a heavy single from the ground 55 Kg



5 RFT:

400m Run

15 OHS, 95/65

Time: 17:48
Stamina Conditioning  


Odd: 5 Kipping HSPU

Even: 10 Wall Balls, 9 Kg

WOD 20160405

For time:
50-40-30-20-10 thruster 45/35
5-4-3-2-1 rope climb, 15 ft

Courtesy of Crossfit Linchpin

Some scaling for the rope climb:

I do think I’m going to do with regular pull-ups and some toes-to-bar, perhaps. Have to figure it out before I run it.
The problem for me (today) is that I don’t have a rope to climb (or scale) with. We got the rope at the gym, but today I’m working from home and the only gym I can get to is the close by outdoor gym at Spånga IP.
Otherwise the workout looks just to be a nice couplet. That will eventually make me feel good, after I’ve felt bad for a while.
Thrusters. Haven’t done them after the 16.5, where I did 82 of them (with doubled weight). Now there’s 150 of them coming. And the scaled rope climbs means me to do 75 pull-ups. Nice. 😀

WOD 20160111

Z-Press5 x 75% (41 Kg)

3 x 85% (46 Kg)

1+ x 95% (51 Kg) 6 reps
Every Minute Of The Minute for 10 minutes 

Even: Pull-Ups 5 

Odd: Dip 5 


Max pull-ups (9)

Max dips (8)
For time:


Air Assault Bike 

Wall Balls 

Box Jumps 

Time: 10:46

WOD 20160109

1 Hour of Snatch progression & technique


2 Rounds for time of:
400m Farmer’s Carry 24 Kg KB
200m Front Rack Carry 24 Kg KB
100m Overhead Carry 24 Kg KB

Use 2 24 Kg Kettlebells
Time: 26:45