11.12.17

WOD 1

Styrkur
Front Squat
2 x80%
2 x 86%
2 x 92.5%
2 x 100%

WOD
AMRAP 10 mín
5 Clean og Jerk 70/50kg
10 Tær í slá
15 Wall Ball 20/14lb – 3m

Teygjur
Lizard
Bound Angle

WOD 2

Styrkur
Front Squat
2 x80%
2 x 86%
2 x 92.5%
2 x 100%

WOD
AMRAP 10 mín
5 Clean og Jerk 50/35kg
10 Tær í slá
15 Wall Ball 20/14lb – 2,7m

Teygjur
Lizard
Bound Angle

WOD 3

Styrkur
Front Squat
2 x80%
2 x 86%
2 x 92.5%
2 x 100%

WOD
AMRAP 10 mín
5 Hang Clean og Jerk 35/25kg
10 Hangandi kviður/Uppsetur
15 Wall Ball 14/10lb – 2,7m

Teygjur
Lizard
Bound Angle

10.12.17

WOD 1

EMOM 15 mín

M1 – 5 Bekkpressur

M2 – 8+8 Bulgarian Split Squat

M3 – 3-5 Wall Club

 

WOD

AMRAP 6 mín

2 kaðlaklifur

4 Thruster 50/35kg

6 Ketilbjöllusveiflur 32/24kg

1mín hvíld

AMRAP 6mín

2 Bar MU

4 Power Snatch 50/35kg

6 Handstöðupressur

 

Teygjur

Straddle

Puppy Dog

WOD 2

EMOM 15 mín

M1 – 5 Bekkpressur

M2 – 8+8 Bulgarian Split Squat

M3 – 3-5 Wall Club

WOD

AMRAP 6 mín

2 kaðlaklifur/ 12 Róður í hringjum

4 Thruster 43/30kg

6 Ketilbjöllusveiflur 24/16kg

– 1mín hvíld

AMRAP 6mín

2 Bar MU/4 Dauðar Upphífingar

4 Power Snatch 43/30kg

6 Push Press m/kb 16/12kg

Teygjur

Straddle

Puppy Dog

WOD 3

EMOM 15 mín

M1 – 5 Bekkpressur

M2 – 8+8 Bulgarian Split Squat

M3 – 5-7 Ormar

WOD

AMRAP 6 mín

12 Róður í hringjum

4 Thruster 35/25kg

6 Ketilbjöllusveiflur 16/12kg

– 1mín hvíld

AMRAP 6mín

4 Dauðar Upphífingar

4 Hang Power Snatch 35/25kg

6 Push Press m/kb 12/8kg

Teygjur

Straddle

Puppy Dog

09.12.17

WOD 1

ParaWOD

AMRAP 30 mín

50 Wall Ball 20/14lb – 3m

40 Burpees

30 C2B Upphífingar

20 Cal Róður

10 Bear Complex 60/43kg

– 1 Bear Complex:

1 Power Clea

1 From Squat

1 Push Press

1 Back Squat

1 Push Press

Teygjur

Lizard

Saddle

WOD 1

ParaWOD

AMRAP 30 mín

50 Wall Ball 20/14lb – 2.7m

40 Burpees

30 C2B Upphífingar

20 Cal Róður

10 Bear Complex 50/35kg

– 1 Bear Complex:

1 Power Clea

1 From Squat

1 Push Press

1 Back Squat

1 Push Press

Teygjur

Lizard

Saddle

WOD 1

ParaWOD

AMRAP 30 mín

50 Wall Ball 14/10lb – 2.7m

40 Burpees

30 Upphífingar

20 Cal Róður

10 Bear Complex 30/20kg

– 1 Bear Complex:

1 Power Clea

1 From Squat

1 Push Press

1 Back Squat

1 Push Press

Teygjur

Lizard

Saddle

08.12.17

WOD 1

Styrkur
Push Press
5 x 80%
4 x 87,5%
3 x 95%

WOD 
10-9-8-7-6-5-4-3-2-1
Power Clean 60/43kg
Handstöðupressur
Kassahopp 60/50cm

Teygjur
Forward Fold
Pigeon Pose

WOD 2

Styrkur
Push Press
5 x 80%
4 x 87,5%
3 x 95%

WOD 
10-9-8-7-6-5-4-3-2-1
Power Clean 50/35kg
Push Press 16/12kg
Kassahopp 60/50cm

Teygjur
Forward Fold
Pigeon Pose

WOD 3

Styrkur
Push Press
5 x 80%
4 x 87,5%
3 x 95%

WOD 
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 30/20kg
Push Press 15/10kg
Kassahopp 50/35cm

Teygjur
Forward Fold
Pigeon Pose

07.12.17

WOD 1

WOD
2 umferðir
AMRAP 4 mín
10 Front Squat 50/35kg
10 Push Jerk 50/35kg
– 1 mín hvíld
AMRAP 4 mín
10 Ketilbjöllusveiflur 32/24kg
10 Upphífingar

Teygjur
Saddle
Puppy Dog

WOD 2

WOD
2 umferðir
AMRAP 4 mín
10 Front Squat 43/30kg
10 Push Jerk 43/30kg
– 1 mín hvíld
AMRAP 4 mín
10 Ketilbjöllusveiflur 24/16kg
10 Upphífingar

Teygjur
Saddle
Puppy Dog

WOD 3

WOD
2 umferðir
AMRAP 4 mín
10 Front Squat 30/20kg
8 Push Jerk 30/20kg
– 1 mín hvíld
AMRAP 4 mín
10 Rússn. Ketilbjöllusveiflur 16/12kg
8 Upphífingar

Teygjur
Saddle
Puppy Dog

06.12.17

WOD 1

Styrkur
Réttstöðulyfta
5 x 80%
4 x 87.5%
3 x 95%

WOD
5 umferðir
10 Hang Power Clean 60/43kg
12 Burpees

Teygjur
Lizard
Supine Twist

WOD 2

Styrkur
Réttstöðulyfta
5 x 80%
4 x 87.5%
3 x 95%

WOD
5 umferðir
10 Hang Power Clean 50/35kg
12 Burpees

Teygjur
Lizard
Bound Angle

WOD 3

Styrkur
Réttstöðulyfta
5 x 80%
4 x 87.5%
3 x 95%

WOD
5 umferðir
10 Hang Power Clean 30/20kg
8 Burpees

Teygjur
Lizard
Bound Angle

05.12.17

WOD 1

EMOM 12 mín
M1 – 10+10 Róður m/kb
M2 – 8+8 Bulgarian Split Squat
M3 – 30+30 sek Hliðarplanki

WOD
5 umferðir
Vinna 2 mín – 1 mín hvíld
15 Ground to Overhead 20/15kg
12 Ketilbjöllusnatch 24/16kg
ME Tvöfalt Sipp

Teygjur
Dragon
Rúlla kálfa

WOD 2

EMOM 12 mín
M1 – 10+10 Róður m/kb
M2 – 8+8 Bulgarian Split Squat
M3 – 30+30 sek Hliðarplanki

WOD
5 umferðir
Vinna 2 mín – 1 mín hvíld
15 Ground to Overhead 15/10kg
12 Ketilbjöllusnatch 16/12kg
ME Tvöfalt Sipp

Teygjur
Dragon
Rúlla kálfa

WOD 3

EMOM 12 mín
M1 – 10+10 Róður m/kb
M2 – 8+8 Bulgarian Split Squat
M3 – 30+30 sek Hliðarplanki

WOD
5 umferðir
Vinna 2 mín – 1 mín hvíld
15 Ground to Overhead 10/5kg
12 Ketilbjöllusnatch 12/8kg
ME Sipp

Teygjur
Dragon
Rúlla kálfa

04.12.17

WOD 1

Styrkur
Front Squat
5 x 80%
4 x 87.5%
3 x 95%

WOD
30-20-10
Wall Ball 20/14lb – 3m
Tær í slá
Armbeygjur

Teygjur
Twisted Cross
Straddle

WOD 2

Styrkur
Front Squat
5 x 80%
4 x 87.5%
3 x 95%

WOD
30-20-10
Wall Ball 20/14lb – 2,7m
Hangandi kviður
Armbeygjur

Teygjur
Twisted Cross
Straddle

WOD 3

Styrkur
Front Squat
5 x 80%
4 x 87.5%
3 x 95%

WOD
30-20-10
Wall Ball 14/10lb – 2,7m
Tær í slá
Armbeygjur

Teygjur
Twisted Cross
Straddle

03.12.17

WOD 1 

WOD 5 umf.
6 Power snatch 60/43 kg
12 x Swobblet 32/24 kg
6 x Framstig m/stöng 60/43 kg
12 Handstöðuspark í vegg

Teygjur
RomWod

WOD 2

WOD 5 umf.
6 Power snatch 43/30 kg
12 x Swobblet 24/16 kg
6 x Framstig m/stöng 43/30 kg
12 Handstöðuspark í vegg

Teygjur
RomWod

WOD 3

WOD 5 umf.
6 Power snatch 30/20 kg
12 x Swobblet 16/12 kg
6 x Framstig m/stöng 30/20 kg
12 Handstöðuspark í vegg

Teygjur
RomWod

02.12.17

WOD 1

ParaWOD – frjálsar skiptingar
AMRAP 30 mín
50 Power Clean 43/30kg
50 Burpees
50 Thruster 43/30kg
50 OH afturstig 20/15kg
50 Upphífingar
50 Ground to Overhead 20/15 kg

Teygjur
Lizard
Dragon

WOD 2 

ParaWOD – frjálsar skiptingar
AMRAP 30 mín
50 Power Clean 35/25kg
50 Burpees
50 Thruster 35/25kg
50 OH afturstig 15/10kg
50 Upphífingar
50 Ground to Overhead 15/10kg

Teygjur
Lizard
Dragon

WOD 3

ParaWOD – frjálsar skiptingar
AMRAP 30 mín
50 Hang Power Clean 30/20kg
50 Burpees
50 Thruster 30/20kg
50 OH afturstig 10/5kg
50 Upphífingar
50 Ground to Overhead 10/5kg

Teygjur
Lizard
Dragon

Grunnnámskeið

Reitir merktir með * verður að fylla

Ábendingar

Instagram

#CROSSFITHAMAR


Warning: Invalid argument supplied for foreach() in /mounted-storage/home160b/sub044/sc83411-TRLP/crossfithamar.is/wp-content/plugins/php-code-widget/execphp.php(27) : eval()'d code on line 27