06-30-18 Subota
"Jenkins -10" In teams of 2, do: Amrap 30': 50 Box jumps 400m run 50 KBS 24/16kg 400m run 50 Pull ups 400m run 50 Push ups 400m run
06-29-18 Petak
1. Split squat 4-5 sets of 12 reps, 6/leg 2. 3 rounds for time: 21 G2OH 20/10kg 15 KB/DB Snatches KB: 24/16kg, DB: 22.5/15kg 9 KB/DB OHS, each hand (Front squat)
06-28-18 Cetvrtak
In teams of 2, For time: 800m Run Immediately into: 40 HPC and Jerk 50/35kg 40 Hang Clusters 80 Burpees over the bar Immediately into 800m Run
06-27-18 Sreda
SRECNO NASIM ORLOVIMA VECERAS :) 5 sets 30" ON/30" OFF DB Kneeling Shoulder press, 15"/hand Sandbag hold 55-35/25kg Band pull apart Banded good morning Bench press 40/20kg
06-26-18 Utorak
WOD
A) In 8' cap do: 21-15-9 of: (15-12-9 scaled) Plate Cluster 20/10kg HRPU In the remaining time, amrap: A) Box jump overs B) Double KB reverse lunges C) Shuttle run (25m - pola garaze i nazad) 3' rest between amraps
06-25-18 Ponedeljak
WOD
Emom 16': 1' max Burpees 1' max Wall ball 1' max Toes to bar 1' rest Cash out: 3 sets: 30" Hollow hold 30" rest 30" Chinese plank 30" rest 30" Double KB Front rack hold 30" rest
06-23-18 Subota
SRECNO NASIM TAKMICARIMA DANAS U SENTI!!! #CFNS SATURDAY - TEAM WORK WOD (Rx) Team of 2, For time: 50 box jump overs 61/50 cm 100 KB/DB snatches 24/16 kg 22,5/15 kg 50 box jump overs 150 Wall Balls 9/6 kg 50 box jump overs 100 KB/DB clean & jerk 50 box jump overs WOD (scaled) Team of 2, For time: 40 box jump overs 61/50 cm 80 KB/DB snatches 20/12 20/12,5 kg 40 box jump overs 120 Wall Balls 6-9/4-6 kg 40 box jump overs 80 KB/DB clean & jerk
06-22-18 Petak
SRECNO SRBIJA <3 Gymnastics/skill EMOM 12' 1st: 30" Muscle up transition 2nd: 30" Hollow to L-sit hold 3rd: 30" Push up plank hold 4th: 30" Superman hold WOD "Don't drop the bell" AMRAP 15' 10 KBS 15 SDLHP 20 Goblet lunges 24/16 kg *Every time you take a break during round, 200 m run penalty.
06-21-18 Cetvrtak
WOD "Firewall" 8 Rounds for max reps: In 1' cap complete: 10 burpees over the bar In the remaining time AMRAP of: Clean & jerk 2' rest between rounds Rx: 50/35 kg Rx+: 60/40 kg
06-20-18 Sreda
CROSSFIT NOVI SAD WOD "FBB"
4 Rounds for quality (&reps):
45'' on/15'' off 1. Double KB DL to box step up
2. Single arm DB Arlnods press 3. Strict ABmat sit ups 4. Tempo bulgarian split squat
5. Deadstop bent over rows
6. Strict toes to bar
7. Sandbag bearhug hold
