KRAFTVÆRK | DK

Uncategorised

23-04-2019

Kraftværk – CrossFit

TEKNIK

Bar Muscle Up

DU + Bar Muscle Ups (Time)

Double Unders & Muscle Ups

100 DU

10 Bar Muscle Ups

80 DU

8 Bar Muscle Ups

60 DU

6 Bar Muscle Ups

40 DU

4 Bar Muscle Ups

20 DU

2 Bar Muscle Ups

TC 16 Min

Metcon (AMRAP – Reps)

3x E2MOTM (6Min)

200m Run

AMRAP Push-Ups

22-04-2019

Kraftværk – Open Gym

Weightlifting

EMOTM 10

1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk

Same Weight For All 10 Rounds (@ 70-80% 1RM Clean & Jerk)

Metcon (5 Rounds for time)

E4MOTM For 5 Rounds

As Fast As Possible Each Round

10 Clean & Jerk

9 Thrusters

8 Bar-Facing Burpees

Rx 42,5/30Kg

Rx+ 50/35Kg
Every 4. Minute Perform One Round As Fast As Possible And Rest The Remaining Time.

5 Rounds Total In 20 Minutes

Score: Time For Each Round

21-04-2019

Kraftværk – Open Gym

Gymnastics

E2MOTM x 5

6 Strict Pull-Ups + 6 Strict Ring Dips (Weighted)

INDV: Metcon (Time)

Individual

5 Rounds

200m Run

8 Deadlift 90/60Kg (Rx+ 110/75Kg)

8 Box Jumps 24″/20″

8 Wall Balls

200m Row

12 Goblet Walking Lunges 24/16Kg (Rx+ 32/24Kg

12 Push-Ups

12 Abmat Sit-Ups

(25-35min)

TEAM: Metcon (Time)

In Teams Of 2

I Go – You Go

5 Rounds

200m Run (Together)

16 Deadlift 90/60Kg (Rx+ 110/75Kg)

16 Box Jumps 24″/20″

16 Wall Balls

400m Row

24 Goblet Walking Lunges 24/16Kg (Rx+ 32/24Kg

24 Push-Ups

24 Abmat Sit-Ups

Styrke W8D3

Kraftværk – Styrke

Weightlifting

Clean Pull (5 x 3)

PRIMARY

Clapping Pull-ups

Pendlay Row (8 x 5)

Explosive movement

SECONDARY

Shrugs – explosive (5 x 10)

Focus on explosive power in shrugs

Deficit Sumo Deadlift (4 x 8)

20-04-2019

Kraftværk – CrossFit

WESLEY’S WOD (Time)

For Time (with a Partner)

Buy-In:

56 Box Jump-Overs (split with partner)

Then, 22 rounds of:

5 Handstand Push-Ups

27 Double-Unders

3 Power Cleans (105/155 lb)

Cash-Out:

1108 meter Run (together)

TC 40

Partners may divide the box jump-overs between each other as needed. For the next part of the workout, one partner works at a time. Partner A will then perform one round before Partner B performs the next round. After the end of the last round, the team will perform the run together.
From Wesley’s mom, Nikki, via CrossFit Recreate (Butler, PA, USA):

Wesley Zablocki was 7 years old and in second grade when he was diagnosed with osteosarcoma in March of 2011. Osteosarcoma is a rare type of cancer of the bone that created a tumor in his left distal femur. The following years Wesley’s life was taken over by doctor visits, hospital stays, needle pokes, surgeries and chemotherapy treatments. No matter what the doctors told him he always had hope that things were going to be ok. In January 2015 Wesley started his third clinical trial.

He’d already gone through the two standard treatments available for osteosarcoma. They didn’t work for his cancer. His parents researched and spoke with many doctors to see what could be done. They enrolled him in any trial he qualified for. On March 3, 2015, Wesley passed away at 11 years old.

Wesley’s parents, Ted & Nikki (a CrossFit Recreate member) and his big sister, Zoe, have been involved in CureSearch and their “Ultimate Hike” event since 2013. CureSearch for Children’s Cancer’s mission is to end children’s cancer by driving targeted and innovative research with measurable results in an accelerated time frame.

CrossFit Recreate organized a fundraiser called “The Ultimate Chipper,” where athletes did Wesley’s WOD to raise funds for Cure Search. The significance of the numbers in the workout:

– 56: Wesley’s favorite number

– 11: age when he passed

– 5/27/03: birthday

– 1,108: number of days since Wesley passed, on the date of the 2018 “Ultimate Chipper” fundraiser


19-04-2019

Kraftværk – CrossFit

Langfredag

Metcon (Time)

In Teams Of 2

I Go – You Go

4, 4+8, 4+8+12…. 4+8+12+16+20+24+28

4 C2B (Rx+ Bar MU)

8 Thrusters

12 Front Squat

16 S2OH

20 Burpees

24 T2B

28 Alt KB Snatch

32 Synch Air Squat (Rx+ Pistols)

TC: 40

Rx:

45/30Kg Barbell

24/16Kg KB

Rx+:

60/40Kg Barbell

32/20Kg KB

Styrke W8D2

Kraftværk – Styrke

Weightlifting

Squat Clean + 2 Front Squat + 1 Split Jerk (5 x 1)

PRIMARY

Jump Squat (6 x 10)

Bulgarian Split Squat (4 x 10)

Tungt

Metcon (Distance)

Seated Box Jumps
Find dagens maks.

SECONDARY

Good Mornings (4 x 10)

Reverse Curls (4 x 10)

18-04-2019

Kraftværk – CrossFit

Fællestræning

Artie Stevens meets Burpees (AMRAP – Reps)

5 Rounds of:

Minute 1: Wall Ball Shots (20/14) / Thrusters

Minute 2: Atomic sit-ups

Minute 3: Box Jumps (24/20) / Kasse opstigninger

Minute 4: Push Presses (35/25kg) / Sort/Blå sæk

Minute 5: 200m Run with partner

Minute 6: Rest (Elite/RX+ plank the whole minute)

Partner A works from 0-30 secs.

Partner B works from 31-60 secs.

Artie Stevens meets Burpees (AMRAP – Reps)

5 Rounds of:

Minute 1: Wall Ball Shots (20/14) / Thrusters

Minute 2: Atomic sit-ups

Minute 3: Box Jumps (24/20) / Kasse opstigninger

Minute 4: Push Presses (35/25kg) / Sort/Blå sæk

Minute 5: 200m Run with partner

Minute 6: Rest (Elite/RX+ plank the whole minute)

Partner A works from 0-30 secs.

Partner B works from 31-60 secs.

180419

Kraftværk – Boot Camp

Artie Stevens meets Burpees (AMRAP – Reps)

5 Rounds of:

Minute 1: Wall Ball Shots (20/14) / Thrusters

Minute 2: Atomic sit-ups

Minute 3: Box Jumps (24/20) / Kasse opstigninger

Minute 4: Push Presses (35/25kg) / Sort/Blå sæk

Minute 5: 200m Run with partner

Minute 6: Rest (Elite/RX+ plank the whole minute)

Partner A works from 0-30 secs.

Partner B works from 31-60 secs.

17-04-2019

Kraftværk – CrossFit

TEKNIK

Pistol Squat

Gymnastics

EMOTM 10

1: 8-10 Alt Pistols

2: 6-10 Handstand Shoulder Taps (Facing Wall, Hollow Position)

Metcon (Time)

8 Rounds

8 K2E

8 American KB Swings

8m Goblet Walking Lunges

Rx: 24/16Kg

Rx+: 32/24Kg

TC 13

16-04-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

1-8: Snatch Pull + Squat Snatch

9-16: Squat Snatch

Squat Snatch Intervals (AMRAP – Reps)

Intervals

6 Rounds – 2 Min On, 1 Min Off

8 Burpees Over The Box

6 C2B

Max Squat Snatch 50/35Kg
Score: Squat Snatch Reps

Hands On Box When Jumping Over Box –> OK

Both Feet Have To Touch The Box

Styrke W8D1

Kraftværk – Styrke

Weightlifting

Snatch Complex (Power-High-Hang-OH)

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat

PRIMARY

Push-ups (3 x 1 min max. reps)

Plyometrics (Time)

(No score)

Blandet plyometrics, lying Wall Ball throws, Clapping push-ups, trainers delight

SECONDARY

Tricep Press (4 x 10)

Pr. arm, seated or standing

Cuban Curls (4 x 10)

15-04-2019

Kraftværk – CrossFit

TEKNIK

Handstand Walk

Handstand Walk

Metcon (AMRAP – Reps)

AMRAP 15

8 Deadlift 100/65Kg (Rx+ 120/80Kg)

12 Box Jumps 24″/20″

Max Reps Unbroken HSPU

Score: Reps Of HSPU
Every Time You Go Out Of HSPU Position You Perform 8 Deadlifts And 12 Box Jumps, And Then Try To Perform As Many “Unbroken” HSPU Again

Metcon (No Measure)

EMOTM 5

20’Sec Seated Straddle Compression Hold

+

10 V-Ups

140419

Kraftværk – OCR

Weighted Pull-ups (1 x 3)

()

Dead hang / Fat Bar 2″ (AMRAP – Reps)

Dead hang / Fat Bar 2″

14-04-2019

Kraftværk – CrossFit

TEKNIK

Toes 2 Bar

A: Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

5 Rounds Each

4 Burpees 2 Target

6 T2B

8 Thruster 42,5/30Kg (Rx+ 50/35Kg)

TC 15

B: Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

I Go – You Go

AMRAP 15

60 Alt G2OH

60 Step Ups

60 Push Press (OA)

60 Sit-Ups

All Exercises With One 24/16Kg KB

13-04-2019

Kraftværk – CrossFit

Clean Pull (3-3-3-3)

Nukes (3 Rounds for reps)

8 minutes to complete:

1-mile run

Max Reps Deadlifts, 315#

Then, 10 minutes to complete:

1-mile run

Max Reps Power Cleans, 225#

Then, 12 minutes to complete:

1-mile run

Max Reps Overhead Squats, 135#
In honor of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012
To learn more about Nukes click here
Rx Weights In Kg

142,5/92,5Kg

102,5/70Kg

60/42,5Kg

Styrke W7D3

Kraftværk – Styrke

Weightlifting

Clean and Jerk (5 x 3)

PRIMARY

Deadlift (7 x 2)

Weighted Chin-ups

SECONDARY

EZ Bar Bicep Curls (4 x 6)

L-Sit (6 x 20 sek)

No score

12-04-2019

Kraftværk – CrossFit

TEKNIK

Kipping Or/And Butterfly Pull-Ups

Pull-ups

Metcon (Time)

12-10-8-6-4

Strict Ring Dips

Push Jerk 50/35 (Rx+60/40Kg)

24-20-16-12-8

Wall Balls

TC 15

Metcon (AMRAP – Reps)

Tabatha 8x 20’/10’sec

V-Ups

11-04-2019

Kraftværk – CrossFit

TEKNIK

HSPU

Tripod Headstand And Kipping

Gymnastics

EMOTM 10

1: 3-8 HSPU (Strict // Kipping // From Tripod On Floor

2: 20’sec Seated Straddle Compression Lift

Metcon (Time)

4 Rounds (Rx+ 5 Rounds)

7 HSPU

10 Box Step-Overs 2x 24/16Kg KB

20 Sit-Ups

Run 200m

TC 17

Styrke W7D2

Kraftværk – Styrke

Weightlifting

Squat Snatch (EMOTM 12, 2 reps per minute)

Score heaviest lifted weight

PRIMARY

Front Squat (8 x 2)

Paused Front Squat (5 x 5)

SECONDARY

10-04-2019

Kraftværk – CrossFit

Snatch Complex (Power-High-Hang-OH) (1-1-1-1-1)

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat

Metcon (No Measure)

4x AMRAP 3

With 2Min Break In-Between

A

2min Break

B

2min Break

A

2min Break

B
Start Second Round Of A Where You Stopped The First Round Of A

A: Metcon (AMRAP – Rounds and Reps)

2x AMRAP 3

5 C2B Pull-Ups (Rx+ 3 Ring Muscle Ups)

5 OH Squat 50/35Kg (Rx+ 70/47,5Kg)

15 DU

B: Metcon (AMRAP – Rounds and Reps)

2x AMRAP 3

5 Strict Chin-Ups

5 Hang Clean 60/40Kg (Rx+ 80/55Kg)

15 DU

09-04-2019

Kraftværk – CrossFit

Gymnastics

AMRAP 13

In Teams Of 2

I Go – You Go

10m Hand Stand Walk

10 Strict Wide Grip Pull-Ups

10 Strict K2E

Metcon (No Measure)

4x AMRAP 5

With 30 Sec In-Between AMRAPS

In Teams Of 2, I Go You Go

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 kcal Row

20 Burpees Over Rower

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 OA DB Thrusters 22,5/15Kg (Rx+ Double DB)

40 Alt V-Ups

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20kcal Bike

10 Rope Climbs (Rx+ Legless)

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 KB Suitcase DL

40m Farmers Walk

2x 32/24Kg (Rx+ 2x 40/28Kg)

08-04-2019

Kraftværk – CrossFit

TEKNIK

Ring MU

Gymnastics

EMOTM 10

1: 3-6 Ring MU (Strict/Kipping/Toenail spot)

2: 30’sec Hollow Positioning

Hollow Positioning:

From start position to hollow position, back to start position


Hollow Positioning

Metcon (Time)

21-15-9 – With Increasing Weight

Squat Clean

T2B

HR Push-Ups

TC 15

Rx: 50/35Kg – 60/40Kg – 70/45Kg

Rx+: 60/40Kg – 75/50Kg – 90/60Kg

Styrke W7D1

Kraftværk – Styrke

Weightlifting

High-Hang Clean (5 x 3)

Do these preferably as Squat Cleans

Split Jerk (5 x 3)

Work on technique and speed

PRIMARY

Bench Press (8 x 2)

Spoto Press (4 x 6)

Ca. 60% af din 1RM

SECONDARY

Weighted Ring Dips (8 x 2)

Med Ball V-Ups (3 x max reps)

9/6 kg

07-04-2019

Kraftværk – CrossFit

Metcon (Time)

Isabel Meets Grace

In Teams Of 2, I Go – You Go

2 Rounds

30 Power Snatch

30 Clean & Jerk

60/40Kg

TC 15

Metcon (Time)

In Teams Of 2

I Go – You Go

3 Rounds

15 Pull-Ups (Bar 10 MU)

20 Front Rack Lunges 42,5/30Kg (Rx+ OH)

30 Box Jump Overs 24″/20″

40 Sit-Ups

50 Air Squat

Run 200m Together

TC 25

06-04-2019

Kraftværk – CrossFit

TEKNIK

Kipping Ring Dips

Worsley (Time)

5 Rounds for Time

9 Handstand Push-Ups

15 Ring Dips

21 Thrusters (42.5/30 kg)

200 meter Run
TC 30

Styrke W6D3

Kraftværk – Styrke

Weightlifting

Snatch Balance (5 x 3)

Snatch Speed Drill (5 x 3)

See https://www.youtube.com/watch?v=PBLRuD9CChI

PRIMARY

Deadlift (7 x 3)

Prowler (1 x 1)

10m prowler pull, seated allowed to use back

Prowler (1 x 1)

10m prowler pull, not allowed to use back, only arms – work up to max weight of the day

SECONDARY

Bicep Curls (WL) (6 x 6)

Samme vægt i alle sæt

Dumbbell Incline Row (4 x 8)


05-04-2019

Kraftværk – CrossFit

Gymnastics

In Teams Of 2, Spot If Needed

I Go You Go On Exercise

5 Rounds

10-20’Sec Hanging L-Sit Hold

10-20’Sec Hand Stand Hold/Freestanding

5 Reverse Row Sit Backs

(15Min)

Metcon (3 Rounds for time)

E6MOTM 3x (18min)

3x 2 Rounds For Time

2x

5 Deadlift 90/60 (Rx+ 120/80Kg)

8 Burpee 2 Target

5 Pull-Ups (Rx+ C2B)

8 Pistols

Score: Time For Each Round

04-04-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 15

1-5, 60% 1RM:

1 Squat Clean + 3 Split Jerk

6-10, 70% 1RM:

1 Squat Clean + 2 Split Jerk

11-15, 80-90% 1RM:

1 Squat Clean + 1 Split Jerk

Metcon (Time)

21-15-9 Hang Clean & Jerk 30/25Kg (Rx+ 42,5/30Kg)

30 DU

3Min Break

15-12-9

Hang Clean & Jerk 50/35Kg (Rx+ 60/40Kg)

30 DU

TC 17

Styrke W6D2

Kraftværk – Styrke

Weightlifting

Clean Pull (7 x 3)

PRIMARY

Back Squat (5 x 3)

Tempo Back Squat (5 x 5)

Tempo 40X0

(4 down, explosive up)

Ca. 60% of your 5 x 3 weight)

SECONDARY

Front Rack Walking Lunge Complex

10 Front Rack Walking Lunges

8 S2OH

10 Front Rack Walking Lunges
Use barbell, as heavy as possible without compromising form

Hip Extensions (4 x 10)

Use GHD

Strict Toes to Bar (Styrke) (3 sets of max reps)

As much control on way down as possible

03-04-2019

Kraftværk – CrossFit

TEKNIK

Hand Stand

Metcon (No Measure)

5 Rounds For Quality

4 HSPU (Kipping/Strict)

3 Strict Pull-Ups

3 Pull-Ups

3 C2B

6 Russian Swings (Heavy)

TC 14

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Thrusters 42,5/30Kg

OH Sit-Ups 20/15Kg Plate

KB SDHP 32/24Kg

TC 13

02-04-2019

Kraftværk – CrossFit

TEKNIK

T2B

Gymnastics

EMOTM 10

1: 5-10 Kipping T2B (No Extra Kip)

2: 20’sec Hollow Hold + 8 V-Ups

Metcon (AMRAP – Reps)

2x AMRAP 4

With 2 Min Break In-between

2-4-6-8-10…

Front Squat 60/40Kg (Rx+ 70/47,5)

Down Ups

Ring Dips
On Second AMRAP 4 You Start Where You Stopped The First AMRAP 4.

Rounds With Reps:

2: 6 Reps

4: 18 Reps

6: 36 Reps

8: 60 Reps

10: 90 Reps

12: 126 Reps

14: 168 Reps

Styrke W6D1

Kraftværk – Styrke

Weightlifting

Snatch Grip Behind the Neck Overhead Press (3 x 8)

Overhead Squat (3 X 3)

Work up to a heavy 3 reps, 1 second pause at the bottom

PRIMARY

Bench Press (7 x 3)

One Armed Bench Press (3 x 8)

3 x 8 pr. arm.

Use fairly light dumbbell, other hand rests on chest or stomach.


Prone External Rotation (3 x 8)

Use light weight plates


Prone External Rotation

SECONDARY

01-04-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 20

1-5, 60% Of 1RM:

3 Power Snatch + 1 Squat Snatch

6-10, 70% Of 1RM:

2 Power Snatch + 1 Squat Snatch

11- 15, 80% Of 1RM:

2 Squat Snatch

16-20, 90% Of 1RM:

1 Squat Snatch

Metcon (Time)

6 Rounds

6 Deadlift

6 Power Snatch

6 OH Squat

EMOTM: 5 Push-Ups

(Start with 5 Push-Ups)

TC 13

Rx 42,5/30Kg

Rx+ 50/35Kg

31-03-2019

Kraftværk – CrossFit

Metcon (Time)

Relay In Teams Of 2

I Go – You Go On Exercise

4 Rounds

5 Burpees 2 Target (Rx+ 7)

10 S2OH

10 KB Hang Snatch (5+5)

10 Wall Balls

TC 16

Rx: 24/16Kg KB + 42,5/30Kg BB

Rx+: 32/20Kg KB + 50/35Kg BB

Metcon (Time)

In Teams Of 2

I Go – You Go

40 T2B

50 Front Squat

60 American Swings

70 Medball Sit-Ups

60 American Swings

50 Front Squat

40 T2B

TC 24

Rx: 24/16Kg KB + 42,5/30Kg BB

Rx+: 32/20Kg KB + 50/35Kg BB

30-03-2019

Kraftværk – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
TC 42

Styrke W5D3

Kraftværk – Styrke

Weightlifting

Clean Complex

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

PRIMARY

Snatch Grip Deadlift (6 x 4)

Romanian Deadlift (6 x 4)

Weighted Pull-ups (6 x 4)

SECONDARY

Pendlay Row (6 x 4)

Bent over flies (6 x 8)

29-03-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 15

High Hang Squat Clean & Split Jerk

Metcon (Time)

12-9-6-3

Clean & Jerk 60/40Kg (Rx+ 70/47,5Kg)

Burpee Box Jumps 24″/20″

800-400-200-100m

Run

TC 22

28-03-2019

Kraftværk – CrossFit

Styrke

EMOTM 10

1: 10+10 Shoulder Ext. Rotation

2: 10 Pallof Press

Styrke

Bench Press (6-6-6-6)

Metcon

Metcon (Time)

3 Rounds

21 Thrusters 42,5/30Kg

15 HR Push-Ups

9 KB SDHP 32/24

6 Strict Chin-Ups (Rx+ 3 Ring MU)

TC 15

Styrke W5D2

Kraftværk – Styrke

Weightlifting

Snatch Complex

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat
Find dagens maks.

PRIMARY

Front Squat (6 x 4)

Paused Front Squat (6 x 4)

SECONDARY

Walking Lunges (WL)

Landmine Oblique Twists (4 x 20)

dvs. 10 til hver side

27-03-2019

Kraftværk – CrossFit

Paused Front Squat (4-4-4-4-4)

Metcon (Time)

4 Rounds

20 DU

10 Front Squat 50/35Kg (60/40Kg)

20 DU

10 Pull-Ups (Rx+ C2B)

20 DU

10 V-Ups

20 DU

10 Push Press 50/35Kg (60/40Kg)

TC 20

26-03-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

Snatch

Metcon (5 Rounds for time)

E3MOTM For 5 Rounds

4 Bar-Facing Burpees

7 OH Squat 42,5/30Kg (Rx+ 60/40Kg)

7 T2B

7 Box Jump Overs 24″/20″

7 Russian Swings 24/16 (Rx+ 32/24)
Score: Time For Each Round

Styrke W5D1

Kraftværk – Styrke

Weightlifting

Squat Clean (10 x 2)

2 reps EMOTM

PRIMARY

Bench Press (6 x 4)

Narrow Grip Bench Press (4 x 8)

Shoulder Press (6 x 4)

French Press (4 x 8)

SECONDARY

Strict Toes to Bar (Styrke) (4 x 10)

25-03-2019

Kraftværk – CrossFit

Gymnastics

EMOTM 12

4-7 Strict HSPU

20’sec L-Sit

5 Tempo Ring Rows (4-0-X-2)

(4 Sec down, 0 at bottom, Explosive Up – 2 sec In Top)

Metcon (No Measure)

In Teams Of 2

I Go You Go

3x 7min AMRAPS

30′ Sec In-between Amraps

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

40 Kcal Bike

30 Hang Power Clean 50/35Kg (Rx+ 70/47,5Kg)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

40 Alt DB Snatch 22,5/15Kg

30 DB OH Walking Lunges 22,5/15Kg

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

40 Kcal Row

30 Ring Dips

24-03-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go You Go

5 Rounds

16 Deadlift 90/60Kg (Rx+ 110/75Kg)

16 Burpees 2 Plate

200m Run Together

60-40-20

Wall Balls 9/6Kg

400m Run Together

5 Rounds

16 Push Press 42,5/30Kg (Rx+ HSPU)

16 OH Sit-Ups – 20/15Kg Plate

200m Run Together
TC 45

23-03-2019

Kraftværk – CrossFit

The Hammy (Time)

1,000 meter Row

7 Squat Clean-and-Jerks (135/95 lb)

50 Push-Ups

7 Squat Clean-and-Jerks (135/95 lb)

50 Sit-Ups

7 Squat Clean-and-Jerks (135/95 lb)

50 Box Jumps (24/20 in)

7 Squat Clean-and-Jerks (135/95 lb)

50 Pull-Ups

7 Squat Clean-and-Jerks (135/95 lb)

1,000 meter Run
TC 35

Scaling

Teams of Two: Athletes (Female/Male, Male/Male or Female/Female) split the workout with a partner as prescribed or with the weight and scaled movements of their choice.

US Army Specialist Adam S. Hamilton, a native of Kent, Ohio, graduated from Theodore Roosevelt High School in 2007. While in school, Adam was an All-American lacrosse player, the hockey career-goals record holder and played linebacker/wide receiver on the state-playoff football team.

Adam joined the US Army in 2009, graduated basic and advanced training and was proud to be a Cav scout of the 4th Squadron, 4th Cavalry, 1st Brigade Combat Team in the 1st Infantry Division at Fort Riley, Kansas. He was deployed to Afghanistan in February 2011.

On May 28, 2011, Adam died of wounds sustained from an improvised explosive device (IED) during a night mission in Haji Ruf, Afghanistan, at the age of 22. He was posthumously awarded the Bronze Star and Army Commendation Medal.


Styrke W4D3

Kraftværk – Styrke

Weightlifting

Power Snatch (3 x 5)

Work up to 3 x 5 reps

PRIMARY

Deadlift (5 x 5)

Weighted Chin-ups (5 x 5)

SECONDARY

Goblet Squat (3 x 10)

Work up to heavy weight with Kettlebell

Snatch grip push press behind the neck (5 x 5)

Use as accessory movement.
* Skal undervises til dem der ikke har prøvet før

CF OPEN 19.5

Kraftværk – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Styrke W4D2

Kraftværk – Styrke

Weightlifting

Snatch Complex 2 (4 x 1)

1 Snatch Grip Deadlift

2 Power Snatch (T&G)

2 Overhead Squat

PRIMARY

Back Squat (5 x 5)

Bulgarian Split Squat (4 x 10)

Rep count is per leg

SECONDARY

EZ Bar Bicep Curls (4 x 8)

Good Mornings (4 x 8)

21-03-2019

Kraftværk – CrossFit

Metcon (No Measure)

AMRAP 12 For Quality/Weight

In Teams Of 2, I Go – You Go

20 Box Step Ups

40 Hollow Rock

20 Chin-Ups

40 V-Ups

All Exercises Strict/Weighted

Metcon (Time)

Chipper

100 DU

40 Deadlift 80/55

40 Walking Lunges

40 Power Clean 50/35

40 Burpees 2 Target

40 Thruster 40/30Kg

40 Ring Rows

200m Farmers Walk 2x 24/16Kg

TC 23

20-03-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 18

1-9: High Hang Squat Snatch

10-18: Hang Squat Snatch

Metcon (Time)

21-15-9

OH Squat 35/25Kg (Rx+ 50/35)

KB SDHP 24/16 (Rx+ 32/20Kg)

9-6-3

OH Squat 42,5/30Kg (Rx+ 65/45)

American KB Swing 24/16 (Rx+ 32/20Kg)

TC 13

19-03-2019

Kraftværk – CrossFit

Split Jerk (2-2-2-2)

85-90% 1RM

Metcon (Time)

5 Rounds

8 Pull-Ups

8+8 KB Hang Snatch 24/16Kg

8 Box Jumps

8 Push Press 50/35Kg

200m Run

TC 20

18-03-2019

Kraftværk – CrossFit

Back Squat (Find 1RM)

Cluster + T2B (Time)

For Time

1-2-3-4-5-6-7 Clusters 65/45kg

2-4-6-8-10-12-14 T2B

TC 13min

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Air Squat (Rx+ Pistols)

5 Strict T2B

5 Strict Pull-Ups

Rx+ Wear A Weight Vest 10/5Kg

Styrke W4D1

Kraftværk – Styrke

Weightlifting

Clean Complex 2 (4 x Complex)

1 Power Clean

1 Hang Power Clean

1 Squat Clean

2 Front Squat

1 Split Jerk

PRIMARY

Bench Press (5 x 5)

Push Press (5 x 5)

SECONDARY

French Press (5 x 8)

Landmine Oblique Twists (4 x 20)

4 sets of 20 reps (10 to each side, bar passes you 20 times)

170319

Kraftværk – OCR

Max Height Box Jump (Distance)

Max Height Box Jump

Weighted Chin-ups

17-03-2019

Kraftværk – CrossFit

Metcon (No Measure)

In Teams Of 2

I Go You Go On Rounds

4x AMRAP8

2min Break In-between AMRAPS

A-B-C-D

A: Metcon (AMRAP – Rounds and Reps)

10 Benchpress 50/35Kg (Rx+ 70/45Kg)

20 DU

B: Metcon (AMRAP – Rounds and Reps)

10 FR Lunges 42,5/30Kg (Rx+ 60/40Kg)

15 Russian Swings 24/16 (Rx+ 32/24Kg)

C: Metcon (AMRAP – Rounds and Reps)

10 S2OH 42,5/30Kg (Rx+ 60/40Kg)

10 Wall Balls

D: Metcon (AMRAP – Rounds and Reps)

10 OH Squat 42,5/30Kg (Rx+ 60/40Kg)

5 Ring Dips

16-03-2019

Kraftværk – CrossFit

Bench Press (5-5-5-5)

David Arce (Time)

12 Thrusters (135/95 lb)

12 Hand Release Push-Ups

9 Thrusters (135/95 lb)

9 Hand Release Push-Ups

6 Thrusters (135/95 lb)

6 Hand Release Push-Ups

1 mile Run or 2 km Row

6 Thrusters (95/65 lb)

6 Hand Release Push-Ups

9 Thrusters (95/65 lb)

9 Hand Release Push-Ups

12 Thrusters (95/65 lb)

12 Hand Release Push-Ups
TC 23

This Firefighter Hero WOD is dedicated to David Arce, FDNY, Engine 33, who was killed on September 11, 2001. David G. Arce, 36, who grew up in Westbury, was a firefighter with Engine Company 33 in NoHo. He and his best friend, Michael Boyle, also a firefighter, walked down from the 40th floor of the north tower when the building collapsed. His remains were found in the southwest corner of the lobby.

Styrke W3D3

Kraftværk – Styrke

Weightlifting

High-Hang Snatch (4 x 4)

From mid-thigh.

Preferably Full Snatch

PRIMARY

Deadlift (4 x 6)

SECONDARY

Weighted Pull-ups (4 x 6)

Pullovers (4 x 6)

Heavy Pull-overs lying on bench.

Use sandbag or dumbbell

Strict Toes to Bar (Styrke) (4 x 10)

As slow and controlled as possible.

CF OPEN 19.4

Kraftværk – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Styrke W3D2

Kraftværk – Styrke

Weightlifting

Squat Clean (4 x 4)

Unbroken. Work on barbell efficiency – No regripping or resting on thighs

Split Jerk (4 x 4)

PRIMARY

Front Squat (4 x 6)

Front Rack Lunge (4 x 6 )

4 x 6 per leg. Keep leg in front. No stepping back and forwards.

SECONDARY

Bicep Curls (WL) (4 x 6)

Samme vægt i alle sæt
Heavy. Use partner to spot on last reps.

Med Ball V-Ups (4 x 20)

9/6 kg
4 x 20 or as many as you can keep good form

14-03-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

Squat Clean & Split Jerk

Metcon (4 Rounds for time)

E3MOTM For 4 Rounds

12/9 Row/Bike

9 Hang Power Clean & Push Jerk

Rx 50/35

Rx+ 70/47,5
2 Rounds Row – 2 Rounds Bike

Metcon (No Measure)

Tabata

1: Bicep Curls

2: Russian Twist

13-03-2019

Kraftværk – CrossFit

Seated Shoulder Press (5-5-5-5)

Metcon (Time)

6 Rounds

16 Russian KB Swings 24/16 (Rx+ 32/24Kg)

8 HSPU

8 Thrusters 42,5/30 (Rx+ 50/35Kg)

8 Pull-Ups (Rx+ 4 Ring MU)

TC 24

12-03-2019

Kraftværk – CrossFit

Sumo Deadlift (6-6-6-6)

Metcon (Time)

In Teams Of 2

I Go You Go On Rounds

5 Rounds Each

6 Deadlift 90/62,5 (Rx+ 110/75Kg)

9 HR Push-Ups

12 Wall Balls

Then

I Go – You Go

50 T2B

50 Alt V-Ups

50 Atomic Sit-ups

TC 22

()

11-03-2019

Kraftværk – CrossFit

Snatch Complex (DL-Pull-Snatch) (1-1-1-1-1)

3 Halting Snatch Grip DL

2 Hang Snatch Pull

1 Hang Snatch
80-90% 1RM Snatch

Metcon (Time)

5 – 3 – 1 Rounds

2 Min In-between

20 DU

5 Power Snatch 42,5/30Kg (Rx+ 50/35Kg)

5 Burpee Box Jumps Overs

TC 20
5 Rounds, 2min Break

3 Rounds, 2min Break

1 Round, Time

Styrke W3D1

Kraftværk – Styrke

Weightlifting

Clean Pull (3 x 3)

PRIMARY

Bench Press (4 x 6)

Shoulder Press (4 x 6)

SECONDARY

Dips (WL) (4 x 6)

Dips in bars (not rings)

Front Raise / Vægtskive (4 x 6)

10-03-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go You Go

Buy In: 1K Run Together

70 Pull-Ups (Rx+ C2B)

70 Thrusters 42,5/30Kg

70 American KB Swings 24/16Kg (Rx+ 32/20Kg)

70 Burpees 2 Plate (10Kg)

70 KB SDHP 24/16Kg (Rx+ 32/20Kg)

70 Push Press 42,5/30Kg

70 K2E

Buy Out: 1K Run Together

TC 40

09-03-2019

Kraftværk – CrossFit

Paused Front Squat (3-3-3-3-3)

Incredible Hulk (AMRAP – Rounds and Reps)

AMRAP 20

5 Deadlift

5 Hang Power Cleans

5 Front Squat

5 S2OH

5 Back Squat

52,5/35kg

Styrke W2D3

Kraftværk – Styrke

Weightlifting

Snatch Grip Deadlift (3 X 3)

Work up to a heavy 3 x 3

PRIMARY

Sumo Deadlift (3 x 7)

Concentrate on good form, not heavy weight today

Chin-ups (WL) (3 x 7)

SECONDARY

Yates Row (3 x 7)

Body Rows (3 x 7)

Barbell in rack, row body up to bar. Feet on box to make heavier

CF OPEN 19.3

Kraftværk – CrossFit

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

07-03-2019

Kraftværk – CrossFit

TEKNIK

Bar Muscle Ups

Metcon (Time)

7-6-5-4-3-2-1

Bar MU

S2OH 60/40Kg

Bar Facing Burpees

TC 15
Rx+: Go Unbroken

Metcon (Time)

1-2-3-4-5-6-7

KB Hang Clean & Jerk (L-Arm)

KB Hang Clean & Jerk (R-Arm)

American KB Swings

KB: 24/16Kg

TC 7

Styrke W2D2

Kraftværk – Styrke

Weightlifting

Clean Complex (4 x 1)

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

PRIMARY

Front Squat (3 x 7)

Tempo Back Squat (5 x 5)

(Tempo 42X0)

4 ned

2 i bund

Xplosivt op

0 i top

SECONDARY

L-Sit (6 x 20 sec.)

6 sets of 20 second work

No score

Weighted Ring Dips (3 x 7)

Use bands if needed

06-03-2019

Kraftværk – CrossFit

Back Squat (6-6-6-6)

Metcon (Time)

4 Rounds

10 Air Squat (Rx+ Pistols)

5 Power Clean 50/35Kg (Rx+ 65/45Kg)

5 Ring Dips

Then

4 Rounds

10 Air Squat (Rx+ Pistols)

5 Power Clean 65/45Kg (Rx+ 80/55Kg)

5 Ring Dips

TC 15

05-03-2019

Kraftværk – CrossFit

Snatch (Find 3RM)

Touch n’ Go

Metcon (AMRAP – Reps)

In Teams Of 2 (20Min)

I Go – You Go

5x 3:30 Min AMRAPS

30sek Inbetween AMRAPS

A: Devils Press 22,5/15Kg

B: Med Ball V-Ups (Rx+ GHD Sit-Ups)

C: Hang Clusters 35/25Kg (Rx+ 42,5/30Kg)

D: Suitcase Deadlift 2x 32/24Kg (Rx+ 40/28 Kg)

E: OH Sit-Ups 20/15Kg Plate
Score: Total Reps

04-03-2019

Kraftværk – CrossFit

TEKNIK

C2B // Pull-Up

Metcon (Time)

15-12-9-6

HSPU

C2B

30-24-18-12

Wall Balls

1 Min Break In-Between Rounds

TC 16Min
15-15-30-1min Break

12-12-24-1min Break

…..

Metcon (Time)

24-18-12-6

V-Ups

HR Push-Ups

Walking Goblet Lunges 24/16Kg (Rx+ 32/24Kg)

TC 12

W2D1

Kraftværk – Styrke

Weightlifting

OH Complex

2 Snatch Balance

3 OH Squat

PRIMARY

Push Press (3 x 7)

Narrow Grip Bench Press (3 x 7)

SECONDARY

High Pulls (3 x 10)

With barbell or dumbbells. SDHP without legs 🙂

Reverse Curls (3 x 10)

03-03-2019

Kraftværk – CrossFit

Metcon (AMRAP – Reps)

Chipper

In Teams Of 2

20 Bear Complex 40/25Kg (Rx+ 50/35Kg)

30 Ring Rows (Rx+ Strict Chin-Ups)

100 American KB Swings 24/16Kg (Rx+ 32/20Kg)

20 Deadlift 80/55 (Rx+ 100/70Kg)

50 Ring Dips

20 Deadlift 80/55 (Rx+ 100/70Kg)

100 Box Jumps Overs

20 Deadlift 80/55 (Rx+ 100/70Kg)

50 Burpees 2 target

20 Deadlift 80/55 (Rx+ 100/70Kg)

100 Abamt Sit-Ups

20 Deadlift 80/55 (Rx+ 100/70Kg)

20 Bear Complex 40/30Kg (Rx+ 50/35Kg)

30 Ring Rows (Rx+ Strict Chin-Ups)

TC 45

02-03-2019

Kraftværk – CrossFit

Clean and Jerk (1-1-1-1)

80-90% Of 1RM

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
TC 23

61/43Kg


CF OPEN 19.2

Kraftværk – CrossFit

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

28-02-2019

Kraftværk – CrossFit

TEKNIK

Double Unders

Metcon (Time)

In Teams Of 2

I Go – You Go

3 Rounds

100 DU

50 Goblet Squat 24/16Kg (Rx+ Pistols)

40 Push Jerk 42,5/30Kg (Rx+ 50/35Kg)

30 Kcal Row/Bike/Ski

TC 25
If Possible:

Alt. Between Row, Bike & Ski

Styrke W1D2

Kraftværk – Styrke

Weightlifting

Overhead Squat (5 x 5)

PRIMARY

Back Squat (5 x 10)

* Perform 20 weighted walking lunges after each set. Note weight used in comments

Goblet Squat (5 x 10 )

SECONDARY

Toes To Bar med Twist (4 sets max reps with control)

Begge fødder rører stangen på ydersiden af hånden
Can be scaled down to leg raises

One-armed Farmer’s Walk (3 x 30)

3 sets of 30 steps on each arm.

Go heavy

27-02-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 21

Min 1-7:

2 High Hang Squat Snatch

Min 8-14:

1 Hang Squat Snatch

Min 15-21:

1 Squat Snatch

Metcon (AMRAP – Reps)

AMRAP (16Min)

4x (2min ON 2 min OFF)

Buy In Each Round Of 2 Min:

8 Deadlift 100/70Kg

8 Box Jumps

1. 2Min AMRAP:

Alt DB Power Snatch 22,5/15

2. 2Min AMRAP:

OA DB Thrusters 22,5/15

3. 2Min AMRAP:

Alt DB Power Clean & Jerk 22,5/15

4. 2Min AMRAP:

OA OH Lunges 22,5/15
Score: Combined Reps With DB

26-02-2019

Kraftværk – CrossFit

Bench Press (3-3-3-3)

90% 1RM

Metcon (Time)

4 Rounds

4 Hang Power Clean

10 Chin-Ups

4 Hang Power Clean

10 Push-Ups

4 Hang Power Clean

10 Sit-Ups

4 Hang Power Clean

10 Air Squat

TC 14

Rx 60/40Kg – Rx+ 70/47,5Kg

Metcon (Time)

Run 200m

15-12-9

Push Press 40/30 (Rx+ 50/35Kg)

Burpees Over Bar (Parallel)

Run 200m

TC 8

25-02-2019

Kraftværk – CrossFit

Romanian Deadlift (5-5-5-5-5)

Thrusters + Bar MU (Time)

(9 Rounds)

3Rounds

3 Bar MU

7 Thrusters 42,5/30kg

3Rounds

3 Bar MU

7 Thrusters 50/35kg

3Rounds

3 Bar MU

7 Thrusters 60/40kg

TC 18min

Styrke W1D1

Kraftværk – Styrke

Weightlifting

High-Hang Clean (6 x 3)

Allow down to mid-thigh in hang

PRIMARY

Bench Press (5 X 10)

Reverse Grip Barbell Shoulder Press (5 x 10)

Don’t be greedy

SECONDARY

Sumo Deadlift High Pull (3 x 10)

Good Mornings (3 x 10)

24-02-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2 Ladder

I Go You Go

4 Rounds With Increasing Weight Each Round

20 Clean & Jerk

10 Front Squat

TC 15

Rx

F: 25-30-35-40 Kg

M: 30-40-50-60 Kg

Rx+

F: 35-40-47,5-55 Kg

M: 50-60-70-80 Kg

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

5 Rounds Each

9 T2B

9 Power Snatch 35/25Kg (Rx+ 42,5/30Kg)

TC 16

23-02-2019

Kraftværk – CrossFit

Wade (Time)

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups

9 strict dips

6 strict handstand push-ups

Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here
TC 35 Min

Styrke W9D3

Kraftværk – Styrke

Weightlifting

Snatch Balance (5 x 3)

PRIMARY

Deadlift (TEST DAG: FIND 2RM)

Weighted Chin-ups (TEST DAG: FIND 2RM)

SECONDARY

Romanian Deadlift (5 x 5)

Weighted Pull-ups (5 x 5)

CF OPEN 19.1

Kraftværk – CrossFit

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

21-02-2019

Kraftværk – CrossFit

Drop Snatch (3-3-3-3)

Weightlifting

EMOTM 12

1 Squat Snatch

Metcon (Time)

40-30-20-10

DU

20-15-10-5

OA KB Push Press 24/16Kg

Deadlift 90/62,5Kg

1Min Break In-between Rounds

TC 10 Min
40 DU

20 OA KB Push Press 24/16Kg

20 Deadlift 90/62,5Kg

1Min Break

30 DU

15 OA KB Push Press 24/16Kg

15 Deadlift 90/62,5Kg

1Min Break

20 DU

10 OA KB Push Press 24/16Kg

10 Deadlift 90/62,5Kg

1Min Break

10 DU

5 OA KB Push Press 24/16Kg

5 Deadlift 90/62,5Kg

Styrke W9D2

Kraftværk – Styrke

Weightlifting

Halting Clean (5 x 1)

Work up to five heavy singles with roughly 2 minutes break in between.

Halting 1 sec. at knee

Not heavier than it affects your 1RM C & J

Clean and Jerk (1 x 1)

PRIMARY

Back Squat (1 x 2)

TEST DAG: FIND 2RM

Shoulder Press (1 x 2)

TEST DAG: FIND 2RM

SECONDARY

Back Squat (5 x 5)

Back off sets

Floor Press (5 x 5)

Back off sets

20-02-2019

Kraftværk – CrossFit

Warm-up (No Measure)

EMOTM 12

1: 10+10 Shoulder Ext Rotation

2: 6+6 Single Legged Deadlift

3: 10 Seated Band Row

Shoulder Press (3-3-3-3)

Metcon (No Measure)

E2MOTM For Quality (10min)

4 Strict Pull-Ups // Bar MU // Ring MU

5+5 KB Hang Snatch

Metcon (Time)

5 Rounds

12 Wall Balls

12 Medball Sit-Ups

TC 8

19-02-2019

Kraftværk – CrossFit

Good Mornings (8-8-8-8)

Inbetween Sets:

20’sec Hollow Hold + 12 V-Ups

Bike-Burpee-Sprint (Time)

SPRINT

20/15 kcal Assault Bike

20 Burpees

200m Sprint

2min Break

Repeat 3-4 Times
Score: Fastest Time For 1 Round

Go As Fast As Possible Each Round

TC 20 Min

Styrke W9D1

Kraftværk – Styrke

Weightlifting

Snatch Pull (5 x 3)

PRIMARY

Bench Press (TEST DAG: Find 2RM)

SECONDARY

Push Press (TEST DAG: FIND 2RM)

Narrow Grip Bench Press (3 x 10)

Landmine Oblique Twists (10 pr. side)

18-02-2019

Kraftværk – CrossFit

Clean Complex (1-1-1-1)

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk
Aim For 85% Of 1RM C&J

Metcon (Time)

200m Run

10-9-8-7-6-5-4-3-2-1

Power Clean & Push Jerk 50/35Kg (Rx+ 60/40Kg)

TC 20

17-02-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go You Go

6 Rounds

400m Run

16 Push Press

16 Pull-Ups (Rx+ 8 Bar MU)

16 Front Squat

16 HR Push-Ups (Rx+ 16 HSPU)

16 Hang Power Clean

Buy Out: 100 Bicep Curls 20/15Kg

TC 45
Run Together

Rx 50/35Kg Rx+ 60/40Kg

Styrke W8D3

Kraftværk – Styrke

Weightlifting

Clean Pull (5 x 3)

PRIMARY

Clapping Pull-ups

Pendlay Row (8 x 5)

Explosive movement

SECONDARY

Shrugs – explosive (5 x 10)

Focus on explosive power in shrugs

Deficit Sumo Deadlift (4 x 8)

16-02-2019

Kraftværk – CrossFit

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
Rx:

43/29Kg

Scaled:

29/20Kg

35 SU

Teen (14-15):

29/20Kg

35 DU

Paused Front Squat (4-4-4-4-4)

15-02-2019

Kraftværk – CrossFit

Snatch Complex (Find 1RM)

2 Snatch grip DL

3 Hang Power Snatch

4 OH Squat

6-9-12 OH SQ + BF Burpee (Time)

6-9-12

OH Squat 60/40kg

Barfacing Burpees

TC 7min

Metcon (Time)

6 Rounds

5 Deadlift 90/62,5Kg (Rx+ 120/85Kg)

8 T2B

8 Atomic Sit-Ups

TC 10

Styrke W8D2

Kraftværk – Styrke

Weightlifting

Squat Clean + 2 Front Squat + 1 Split Jerk (5 x 1)

PRIMARY

Jump Squat (6 x 10)

Bulgarian Split Squat (4 x 10)

Tungt

Metcon (Distance)

Seated Box Jumps
Find dagens maks.

SECONDARY

Good Mornings (4 x 10)

Reverse Curls (4 x 10)

14-02-2019

Kraftværk – CrossFit

Bent Over Row (8-8-8-8)

8 Bent Over Flies In-between Sets

A: Metcon (Time)

6 Rounds Of Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squat

Rx+ 10/5Kg Weight Vest

TC 10
1min Between Metcon A & B

B: Metcon (Time)

18-14-10-6-2

Wall Balls

KB Hang Snatch

KB S2OH

Rx 24/16

TC 11

13-02-2019

Kraftværk – CrossFit

Back Squat (3-3-3-3-3)

90% 1RM

E3MOTM Row/Bike – Clean – DU (6 Rounds for time)

E3MOTM For 6 Rounds (18min)

10/8 kcal Row / Bike

5 Squat Clean 70/47,5 (Rx+ 80/55Kg)

30 DU
Alternate Between Row / Bike Each Round

12-02-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 20

Squat Clean & Split Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

With Increasing Weight Every 2. Round

6 Power Clean & Push Jerk

6 Ring Dips

6 Burpee Box Jumps

Rx — Rx+

30/25 — 50/35

40/30 — 60/40

50/35 — 70/45

60/40 — 80/50

Styrke W8D1

Kraftværk – Styrke

Weightlifting

Snatch Complex

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat

PRIMARY

Push-ups (3 x 1 min max. reps)

Plyometrics (Time)

(No score)

Blandet plyometrics, lying Wall Ball throws, Clapping push-ups, trainers delight

SECONDARY

Tricep Press (4 x 10)

Pr. arm, seated or standing

Cuban Curls (4 x 10)

11-02-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2 , I Go – You Go

5 Rounds

10m Hand Stand Walk

12 Strict Pull-Ups

16 OA DB OH Squat 22,5/15Kg

TC 15

Metcon (Time)

Buy In

800m Run

5 Rounds

4 Clusters 50/35Kg (Rx+ 60/40Kg)

6 HSPU

8 Pull-Ups (Rx+ 4 Bar MU)

TC 18

10-02-2019

Kraftværk – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

I Go 2min – You Go 2min

8 Deadlift 80/55Kg (Rx+ 100/70Kg)

16 Air Squat (Rx+ Pistols)

24 DU

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

A, A+B, A+B+C, A+B+C+D, B+C+D, C+D, D.

A: 8 Hang Power Clean

B: 10 Thrusters

C: 12 HR Push-Ups

D: 14 American KB Swings

TC 20

Rx

42,5/30Kg Barbell – 24/16Kg KB

Rx+

50/35Kg Barbell – 28/20Kg KB
I Go A

You Go A

I Go A+B

You Go A+B

….

Styrke W7D3

Kraftværk – Styrke

Weightlifting

Clean and Jerk (5 x 3)

PRIMARY

Deadlift (7 x 2)

Chin-ups (WL)

SECONDARY

EZ Bar Bicep Curls (4 x 6)

L-Sit (6 x 20 sek)

No score

09-02-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

Squat Snatch

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
Weight In Kg

43/29

61/43

83/61

102/70

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted
Weight In Kg

20/15

34/25

43/29

52/34

61/43

70/47


08-02-2019

Kraftværk – CrossFit

Metcon (AMRAP – Reps)

How Far Can You Go

Every 2. Min With Increasing Reps:

3+3 – 6+6 – 9+9 …

Push Jerk 50/35 Kg

T2B
1. Round: 3 PJ + 3 T2B

2. Round: 6 PJ + 6 T2B

3. Round: 9 PJ + 9 T2B

4. Round: 12 PJ + 12 T2B

….

(10-14min)

Split Jerk (4-4-4-4)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

5 Strict Ring Dips

10 V-Ups

15 American KB Swings 24/16Kg

07-02-2019

Kraftværk – CrossFit

Back Squat (6-6-6-6)

A: Metcon (Time)

5 Rounds

12 Suitcase Deadlift

9 Clean & Jerk

6 Box Step Overs

All Exercises With Double KB 2x 24/16Kg

TC 13

B: Metcon (Time)

14-12-10-8-6-4-2

Air Squat (Rx+ Pistols)

Atomic Sit-Ups

TC 6

Styrke W7D2

Kraftværk – Styrke

Weightlifting

Squat Snatch (EMOTM 12, 2 reps per minute)

Score heaviest lifted weight

PRIMARY

Front Squat (8 x 2)

Paused Front Squat (5 x 5)

SECONDARY

06-02-2019

Kraftværk – CrossFit

Overhead Squat (4-4-4-4-4)

Metcon (Time)

21 Box Jumps Overs

15 Power Snatch

9 Bar Facing Burpees

2 Min Break

21 Box Jumps Overs

15 Overhead Squat

9 Bar Facing Burpees

2 Min Break

21 Box Jumps Overs

15 Hang Power Snatch

9 Bar Facing Burpees

Rx 42,5/30Kg Rx+ 50/35Kg

TC 16

05-02-2019

Kraftværk – CrossFit

Bench Press (8-8-8-8)

75% 1RM

A: Metcon (Time)

In Teams Of 2

I Go You Go On Rounds

6 Rounds Each

6 HSPU

6 Pull-Ups (Rx+ C2B)

9 Thrusters

Rx 42,5/30 Kg

Rx+ 50/35Kg

TC 20

04-02-2019

Kraftværk – CrossFit

Deadlift (5-5-5-5)

Metcon (Time)

7 Rounds (Rx+ 8 Rounds)

10 S2OH (Rx+ Push Press)

10 FR Lunges 42,5/30Kg (Rx+ OH Lunges)

20 Wall Balls

200m Run

Barbell 42,5/30Kg

TC 25

Styrke W7D1

Kraftværk – Styrke

Weightlifting

High-Hang Clean (5 x 3)

Do these preferably as Squat Cleans

Split Jerk (5 x 3)

Work on technique and speed

PRIMARY

Bench Press (8 x 2)

Spoto Press (4 x 6)

Ca. 60% af din 1RM

SECONDARY

Weighted Ring Dips (8 x 2)

Med Ball V-Ups (3 x max reps)

9/6 kg

03-02-2019

Kraftværk – CrossFit

Power Clean (Find 1RM)

Metcon (Time)

In Teams Of 2

I Go – You Go

10-9-8-7-6-5-4-3-2-1

Synch Bar-Facing Burpees

Power Clean 70/47,5Kg

Double KB Hang Clusters 24/16Kg

TC 20

Styrke W6D3

Kraftværk – Styrke

Weightlifting

Snatch Balance (5 x 3)

Snatch Speed Drill (5 x 3)

See https://www.youtube.com/watch?v=PBLRuD9CChI

PRIMARY

Deadlift (7 x 3)

Prowler (1 x 1)

10m prowler pull, seated allowed to use back

Prowler (1 x 1)

10m prowler pull, not allowed to use back, only arms – work up to max weight of the day

SECONDARY

Bicep Curls (WL) (6 x 6)

Samme vægt i alle sæt

Dumbbell Incline Row (4 x 8)


02-02-2019

Kraftværk – CrossFit

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Rx 34/25Kg

Teens 16-17 år 34/25Kg

Teens 14-15 år 29/20Kg

Scaled 20/15Kg

TEKNIK

Kipping Gymnastics + Barbell Cycling

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Rx 61/43 Kg

Score:

3: 6

6: 18

9: 36

12: 60

15: 90

18: 126

Rich Froning Fik 126 Reps

01-02-2019

Kraftværk – CrossFit

Bent Over Row (6-6-6-6)

Metcon (AMRAP – Rounds and Reps)

Every 3 Min For As Long As Possible

With Increasing Weight

25 DU

12 (6+6) KB Hang Snatch 24/16 (Rx+ 32/24Kg)

8 Front Squat (Increase In Weight)

Rx — Rx+

30/20 — 50/35

40/25 — 60/40

50/35 — 70/50

60/40 — 80/55

70/50 — 90/65

80/55 — 100/70

90/65 — 110/80

MAX 21 Min

Styrke W6D2

Kraftværk – Styrke

Weightlifting

Clean Pull (7 x 3)

PRIMARY

Back Squat (5 x 3)

Tempo Back Squat (5 x 5)

Tempo 40X0

(4 down, explosive up)

Ca. 60% of your 5 x 3 weight)

SECONDARY

Front Rack Walking Lunge Complex

10 Front Rack Walking Lunges

8 S2OH

10 Front Rack Walking Lunges
Use barbell, as heavy as possible without compromising form

Hip Extensions (4 x 10)

Use GHD

Strict Toes to Bar (Styrke) (3 sets of max reps)

As much control on way down as possible

31-01-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

First 8 min

1 High Hang Squat Snatch + 1 Hang Squat Snatch

Second 8 min

1 Hang Squat Snatch

Metcon (Time)

(6 Rounds)

3 Rounds – 2min Break

2 Rounds – 2min Break

1 Round – Time

3 Power Snatch

3 Hang Squat Snatch

3 OH Squat

6 V-Ups

6 T2B

6 Burpees 2 Target

TC 20

Rx 50/35Kg Barbell
Score: Finishing Time With A Running Clock

30-01-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go-You Go

3 Rounds

10 Synch HR Push-Ups (Rx+ HSPU)

10 C2B (Rx+ Ring MU)

60 Kcal Bike

3 Rounds

30 Synch Sit-Ups

30 Thrusters 42.5/30Kg

60 Kcal Row

3 Rounds

40 Synch Air Squat

40 Benchpress 60/40Kg

TC 40

29-01-2019

Kraftværk – CrossFit

Romanian Deadlift (6-6-6-6-6)

After Each Set Of RD:

20’sec Weighted Plank

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TC 13

American KB Swing 24/16Kg

Metcon (Time)

21-15-9

Deadlift 80/55 Kg

Wall-Balls

TC 5

28-01-2019

Kraftværk – CrossFit

Clean Complex (1-1-1-1-1)

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

Metcon (Time)

10 Rounds

5 Burpee Box Jumps

4 Hang Power Clean

3 Push Jerk

Rx 60/40Kg (Rx+ 70/47,5Kg)

TC 15

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 KB Russian-Twist

10 KB Pull-Overs

10 KB Bicep-Curls

24/16Kg

Styrke W6D1

Kraftværk – Styrke

Weightlifting

Snatch Grip Behind the Neck Overhead Press (3 x 8)

Overhead Squat (3 X 3)

Work up to a heavy 3 reps, 1 second pause at the bottom

PRIMARY

Bench Press (7 x 3)

One Armed Bench Press (3 x 8)

3 x 8 pr. arm.

Use fairly light dumbbell, other hand rests on chest or stomach.


Prone External Rotation (3 x 8)

Use light weight plates


Prone External Rotation

SECONDARY

27-01-2019

Kraftværk – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

In Teams Of 2

I Go You Go

30 Floor Press

20 Strict Chin-Ups

10 Bear Complex

Rx 50/35Kg Rx+ 60/40Kg

Metcon (Time)

In Teams Of 2

I Go You Go On Rounds

25 DU

20-18-16-14-12-10-8-6-4-2

T2B

Front Rack Lunges 42,5/30Kg (Rx+ OH Lunges)

TC 18

Styrke W5D3

Kraftværk – Styrke

Weightlifting

Clean Complex

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

PRIMARY

Snatch Grip Deadlift (6 x 4)

Romanian Deadlift (6 x 4)

Weighted Pull-ups (6 x 4)

SECONDARY

Pendlay Row (6 x 4)

Bent over flies (6 x 8)

26-01-2019

Kraftværk – CrossFit

Back Squat (4-4-4-4-4)

85% 1RM

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Cleans: 84/56 Kg

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

6 Strict Pull-Ups

9 V-Ups

12 Pistols

25-01-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

Squat Snatch

Metcon (Time)

For Time

60 Power Snatch 42,5/30Kg

Every Time You Drop The Barbell:

15 Wall Balls

20 Atomic Sit-Ups

TC 16
NO Resting On Hips, Back Or Floor To Re-grip

Styrke W5D2

Kraftværk – Styrke

Weightlifting

Snatch Complex

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat
Find dagens maks.

PRIMARY

Front Squat (6 x 4)

Paused Front Squat (6 x 4)

SECONDARY

Walking Lunges (WL)

Landmine Oblique Twists (4 x 20)

dvs. 10 til hver side

24-01-2019

Kraftværk – CrossFit

TEKNIK

Hand Stand Walk

Metcon (Time)

In Teams Of 2

I Go You Go

30 HSPU

50 Front Squat

50 kcal Row/Bike/Ski

30 HSPU

50 OH Squat

50 Bar-Facing Burpees

30 HSPU

50 Thrusters

50 kcal Row/Bike/Ski

Rx 42,5/30Kg, Rx+ 50/35Kg

TC 27

23-01-2019

Kraftværk – CrossFit

Front Squat (3-3-3-3-3)

90% 1RM

Metcon (Time)

9-6-3

Bar Muscle Ups

KB Hang Snatch 24/16Kg (32/24Kg)

15-12-9

Pull-Ups

KB Hang Power Clean 24/16Kg (32/24Kg)

21-15-9

T2B

Air Squat

TC 20

22-01-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 15

Squat Clean & Split Jerk

Metcon (Time)

For Time

2-4-6-8-10-12

Squat Clean 65/45Kg (Rx+ 80/55Kg)

10 (5+5) KB Push Press 24/16Kg

20 DU

TC 16

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

8 Bicep Curls 30/20

8 Push-Ups

21-01-2019

Kraftværk – CrossFit

Styrke

EMOTM 15 (5Rounds)

1: 8+8 Shoulder Ext. Rotation

2: 20’Sec L-Sit

3: 8 Yates Row

Metcon (AMRAP – Reps)

AMRAP Hang Clean & Jerk

6 Rounds

2 min ON 1 min OFF

5 Ring Dips

10 Box Jumps

5 Burpees Over Bar (Parallel)

AMRAP Hang Clean & Jerk 42,5/30Kg (Rx+ 50/35Kg)

Styrke W5D1

Kraftværk – Styrke

Weightlifting

Squat Clean (10 x 2)

2 reps EMOTM

PRIMARY

Bench Press (6 x 4)

Narrow Grip Bench Press (4 x 8)

Shoulder Press (6 x 4)

French Press (4 x 8)

SECONDARY

Strict Toes to Bar (Styrke) (4 x 10)

20-01-2019

Kraftværk – CrossFit

Deadlift (5-5-5-5-5)

80% 1RM

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

AMRAP 20

20 Synch Air Squat (Rx+ Pistols)

20 Deadlift 80/55Kg (Rx+ 100/70Kg)

40 Synch Sit-Ups

40 Wall Balls

6 Synch Pull-Ups (Rx+ Bar MU)

60 DU

19-01-2019

Kraftværk – CrossFit

Snatch Complex (DL-Pull-Snatch) (1-1-1-1-1)

3 Halting Snatch Grip DL

2 Hang Snatch Pull

1 Hang Snatch

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Styrke W4D3

Kraftværk – Styrke

Weightlifting

Power Snatch (3 x 5)

Work up to 3 x 5 reps

PRIMARY

Deadlift (5 x 5)

Weighted Chin-ups (5 x 5)

SECONDARY

Goblet Squat (3 x 10)

Work up to heavy weight with Kettlebell

Snatch grip push press behind the neck (5 x 5)

Use as accessory movement.
* Skal undervises til dem der ikke har prøvet før

18-01-2019

Kraftværk – CrossFit

Bench Press (5-5-5-5-5)

80%1RM

Metcon (Time)

For Time

6 Rounds

200m Run

6 HR Push-Ups (Rx+ HSPU)

3 Clusters 50/35Kg (Rx+ 60/40Kg)

3 Thrusters 50/35Kg (Rx+ 60/40Kg)

6 Pull-Ups (Rx+ C2B)

TC 20

17-01-2019

Kraftværk – CrossFit

Metcon (No Measure)

AMRAP 17 For Quality

In Teams Of 2

I Go – You Go On Rounds

3 Strict Pull-Ups (weighted) Or Ring MU

10 KB Suitcase DL

40m Farmers Walk

Metcon (Time)

15-12-9

Power Clean & Push Jerk 42,5/30 (Rx+ 50/35Kg)

T2B

TC 7

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

16 Alt Pistols

16 Alt V-Ups

9 American KB Swings 24/16Kg (Rx+ 32/24Kg)

9 Atomic Sit-Ups

Styrke / VL 11

Kraftværk – Styrke

Weightlifting

High-Hang Clean (6 x 3)

Work up to a heavy 6 x 3 weight in a Squat Clean. Roughly 70-80% of 1RM

PRIMARY

Back Squat (5 x 5)

Good Mornings (4 x 10)

Focus on good reps

SECONDARY

One-armed Farmer’s Walk (3 x 30 steps per side )

Metcon (Time)

Hollow Rock, 3 sets
Score is total time, arms out, rounded back

16-01-2019

Kraftværk – CrossFit

Drop Snatch (3-3-3-3-3)

Metcon (Time)

In Teams Of 2

I Go – You Go

2 Rounds

30 Ring Dips

30 OH Squat 42,5/30Kg (Rx+ 50/35Kg)

40 Alt DB G2OH 22,5/15Kg

40 Abmat Sit-Ups (Rx+ GHD)

50 kcal Row, Bike Or Ski

TC 22

Rx+: 1 Round Ski Erg + 1 Round Assault Bike

15-01-2019

Kraftværk – CrossFit

Bench Press (3-3-3-3-3-3)

85-90% 1RM

Metcon (6 Rounds for time)

E3MOTM For 6 Rounds (18min)

As Fast As Possible:

3 HSPU (Rx+ Strict HSPU)

8 Lunges 50/40Kg (Rx+ 70/47,5Kg)

8 Box Jumps Overs

8 HR Push-Ups

8 Chin-Ups (Rx+ C2B)

14-01-2019

Kraftværk – CrossFit

Back Squat (5-5-5-5)

80% 1RM

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
TC 10

,,,: Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
DL 142,5/92,5kg

WB 9/6 kg

Styrke / VL 10

Kraftværk – Styrke

Weightlifting

Drop Snatch (3 x 3)

Work up to roughly 85% of your 1RM full snatch or until technique falters

PRIMARY

Bench Press (5 x 5)

Shoulder Press (5 x 5)

SECONDARY

Romanian Deadlift (5 x 5)

Metcon (No Measure)

Tabata strict leg raises to bar (if possible, can be Scaled)

13-01-2019

Kraftværk – CrossFit

BIG CLEAN COMPLEX (Find 1 RM)

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Each set consists of 12 reps, without dropping the bar

Metcon (Time)

In Teams Of 2 Chipper

I Go You Go

50 Push Jerk 50/35Kg

50 K2E

50 Hang Power Clean 50/35Kg

50 Pistols

50 Deadlift 90/65Kg

50 Pistols

50 Hang Power Clean 50/35Kg

50 K2E

50 Push Jerk 50/35Kg

TC 23

Ocr 130119

Kraftværk – OCR

Vertical Jump Test (Distance)

Score er højde ramt minus “reaching height”

Styrke 70

Kraftværk – Styrke

PRIMARY

Sumo Deadlift (5 x 5)

Back Squat

Bulgarian Split Squat (4 x 10)

Pr ben

SECONDARY

Barbell Row (Barbell row m. pause i top)

Bicep Curls (WL)

Samme vægt i alle sæt

12-01-2019

Kraftværk – CrossFit

Split Jerk (2-2-2-2)

90% 1RM

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
TC 20

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Styrke 69

Kraftværk – Styrke

PRIMARY

Sumo Deadlift (5 x 5)

Back Squat

Bulgarian Split Squat (4 x 10)

Pr ben

SECONDARY

Barbell Row (Barbell row m. pause i top)

Bicep Curls (WL)

Samme vægt i alle sæt

11-01-2019

Kraftværk – CrossFit

Hip Thrusts (8-8-8-8-8)

After Each Set Of Hip Thrusters:

15 Sec Hollow Hold + 10 V-Ups

Metcon (Time)

For Time

5 Rounds

Run 200m

6 Front Squat 70/47,5Kg (Rx+ 80/55)

8 Pull-Ups (Rx+ 4 Ring MU)

10 Box Step Overs 2x 24/16 Kg KB

TC 20

Styrke 68

Kraftværk – Styrke

PRIMARY

Benchpress Combo (3 x (10 + 10 + 10) )

10 narrow grip, 10 wide grip, 10 normal grip – samme vægt hele vejen igennem
Don’t be greedy

Score your best weight on one of the sets

Push Jerk (5 x 8)

SECONDARY

Dumbell Upright Rows (4 x 10)

Evt. med KB

Med ball throws from floor (4 x 10)

Focus on height
Scoring not necessary

Throw lying on back to catching partner

10-01-2019

Kraftværk – CrossFit

Snatch Complex (1-1-1-1-1)

2 Snatch grip DL

3 Hang Power Snatch

4 OH Squat

Metcon (AMRAP – Reps)

8 x 1 Min ON 1 Min OFF

2 Rounds Of 1 Min

20 DU

AMRAP OH Squat 42,5/30 Kg

2 Rounds Of 1 Min

10 Ring Dips

AMRAP Kcal Row

2 Rounds Of 1 Min

10 Double DB Front Squat 2x 22,5/15Kg

AMRAP Double DB Hang Clean & Jerk 2x 22,5/15Kg

2 Rounds Of 1 Min

10 Push-Ups

AMRAP Kcal Bike
For hvert sæt af 1 min lav Buy In (20 DU) så AMRAP af den efterfølgende øvelse (OH Squat) resten af minuttet.

Kan laves 2 og 2 så folk kan deles med udstyr (I go 1 min you go 1 min)

Score: Reps i alt for AMRAP øvelser

09-01-2019

Kraftværk – CrossFit

TEKNIK

Hand Stand Walk

Handstand Walk (1 x Max)

Find den maximale længde HSW, forsøg gerne flere gange.

1 meter = 1 Rep

Metcon (Time)

40m OA OH KB Walking Lunges 24/16Kg

Then

10-9-8-7-6-5-4-3-2-1

HSPU

1-2-3-5-6-7-8-9-10

T2B

Then

40m OA OH KB Walking Lunges 24/16Kg

TC 17

Metcon (Time)

4 Rounds (Rx+ 5 Rounds)

5 Strict Chin-Ups

5 KB SDHP 24/16Kg

5 KB American Swings 24/16Kg

10 (5+5) KB Hang Snatch 24/16Kg

TC 10

08-01-2019

Kraftværk – CrossFit

Back Squat (3-3-3-3-3-3)

85-90% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

Increase in Weight On Thrusters Every 3. Round

9 Atomic Sit-Ups

6 Thrusters

6 C2B (Rx+ 3 Bar MU)
Thrusters:

3 Rounds: 40/30 Kg

3 Rounds: 50/35 Kg

3 Rounds: 60/40 Kg

…. Increase With 5/2,5 Kg Rest Of The Time

07-01-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

1-8min

1 Squat Clean + 1 Hang Squat Clean

9-16min

1 Squat Clean

FT: Metcon (Time)

For Time

100m Sprint

15-12-9 Clean 70/47,5Kg (Rx+ 80/55Kg)

TC 7min

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

6 Deadlift 90/62,5 (Rx+ 120/85)

12 HR Push-Ups

18 Air Squat

Styrke 67

Kraftværk – Styrke

PRIMARY

Front Squat (4 x 10)

Jump Squat (4 x 10)

Fokus på teknik og korrekt dybde

SECONDARY

5 RM i Push Press (1 x 5)

Byg op til 5 RM

Landmine Oblique Twists (4 x 10)

10 til hver side, dvs tælle til 20 i hver sæt 😎

Med-ball V-ups

Enten maks reps eller træner bestemmer 20/10 intervaller

06-01-2019

Kraftværk – CrossFit

Bent Over Row (8-8-8-8-8)

Metcon (AMRAP – Reps)

In Teams Of 2

I Go – You Go On Rounds

Three 7min AMRAPs in 23min

A:

5 Bench Press 60/40Kg (Rx+ 70/47,5Kg)

10 Box Jump Overs

1min OFF

B:

5 Ring Dips

10 Russian Swings 32/24 (Rx+ 40/28Kg)

1min OFF

C:

5 Front Squat 60/40Kg (Rx+ 70/47,5Kg)

10 Parallel Burpee Over Bar

05-01-2019

Kraftværk – CrossFit

Romanian Deadlift (5-5-5-5-5)

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Top 10 I Verden I 2011

Mænd: 14-17 Runder

Kvinder: 12-16 Runder

Styrke 66

Kraftværk – Styrke

PRIMARY

Deadlift (2 – 2 – 2 – 2 – 2)

Weighted Pull-ups (2 – 2 – 2 – 2 – 2)

SECONDARY

One Legged Stiff Legged Deadlift (4 x 8)

Bent Over Row (5 x 8)

Supinated grip

04-01-2019

Kraftværk – CrossFit

Snatch + Hang Snatch Complex (Find 1RM)

1 Squat Snatch + 1 Hang Squat Snatch

A: Metcon (Time)

5 Rounds

21 DU

12 Deadlift

9 Hang Power Snatch

6 OH Squat

TC 15

Rx 42,5/30Kg

Rx+ 50/35Kg

B: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Sit-Ups

V-Ups

TC 6

03-01-2019

Kraftværk – CrossFit

Rene (Time)

7 rounds for time of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
TC 40


Styrke 65

Kraftværk – Styrke

PRIMARY

Bench Press (1 – 1 – 1 – 1 – 1)

Prøv samme vægt hele vejen igennem

Spoto Press (5 x 5 )

5 x 5

SECONDARY

Press Complex (1 + 2 + 3 )

1 Strict Press

2 Push Press

3 Jerk
Score som 1 x 1

Romanian Deadlift (5 x 8)

03-01-2019

Kraftværk – Boot Camp

Rene (Time)

7 rounds for time of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
TC 40min


02-01-2019

Kraftværk – CrossFit

Paused Front Squat (3-3-3-3-3)

Metcon (No Measure)

6x 2min AMRAP

2min ON – 1min OFF

A-B-C-A-B-C

Score: Reps Each Round Of 2min

A: Metcon (2 Rounds for reps)

Kcal Row / Bike
1 Round Row + 1 Round Bike

B: Metcon (2 Rounds for reps)

10 OA DB OH Squat(5+5)

10 Alt DB Snatch

DB: 22,5/15Kg

C: Metcon (2 Rounds for reps)

5 Pull-Ups

10 Push-Ups

15 Air Squat

31-12-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go – You Go

Buy In

20 T2B

18 Snatch

31 American KB Swings

31 Thrusters

31 C2B

31 Clean & Jerk

31 Burpee Box Jumps

31 HSPU

31 Burpee Box Jumps

31 Clean & Jerk

31 C2B

31 Thrusters

31 American KB Swings

Buy Out

20 T2B

19 Snatch

TC 50min
Rx

KB 24/16Kg

Barbell 50/35Kg

Rx+

KB 32/24Kg

Barbell 60/40Kg


30-12-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

21-15-9

Deadlift 100/70Kg (Rx+ 130/90Kg) (I Go You Go)

Synch Bar-Facing Burpee

TC 11

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

AMRAP 20

6 Back Squat 50/35kg

8 Push Press 50/35Kg

10 Forward Lunges 50/35kg

12 Wall Balls

14 V-ups

Styrke 64

Kraftværk – Styrke

PRIMARY

Back Squat (1-1-1-1-1)

Front Squat (2-2-2-2-2)

SECONDARY

Clean: 3 Strict Press + 3 Push Press + 3 Push Jerk (3 x (3+3+3))

3 x complex

Half Kneeling Single Armed Kettlebell Press (4 x 8)

Tilstrækkelig let til god form

Metcon (No Measure)

Arbejde på strict toes to bar / leg raises

29-12-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 14

1 High Hang Squat Clean + 1 Jerk

Eric Olsen (Time)

7 Rounds for Time

5 Hang Cleans (155/105 lb)

5 Front Squats (155/105 lb)

5 Box Jumps (30/24 in)

50 Double-Unders
TC 20

(70/47,5Kg)

28-12-2018

Kraftværk – CrossFit

Bench Press (6-6-6-6)

75-80% 1RM

Metcon (Time)

5 Rounds

400m Run

10 Burpees 2 Target

10 T2B

10 HSPU

TC 25

Styrke 63

Kraftværk – Styrke

PRIMARY

Deadlift (7 x 3)

Heavier weight than last time

Weighted Pull-ups (7 x 3)

BW = 0kg
Heavier weight than last time

SECONDARY

Romanian Deadlift (5 x 8)

Yates Row (5 x 8)

Pendlay Row (5 x 8)

27-12-2018

Kraftværk – CrossFit

Back Squat (6-6-6-6)

75% 1RM

Metcon (Time)

For Time

20 Air Squat

5 Strict Pull-Ups

4-8-12-16-20

OH Lunges 42,5/300(Rx+ 50/35Kg)

TC 14

Row 30sec (2 Rounds for calories)

2 x 30sec Row

2-4min Break Inbetween Rounds

ALL OUT

24-12-2018

Kraftværk – CrossFit

Metcon (Time)

12 Days Of Christmas

In Teams Of 2, I Go You Go On Rounds

1 Ring Dip (Rx+ Bar MU)

2 Power Snatch

3 OH Squat

4 Thrusters

5 Hang Clean & Jerk

6 HR Push-Ups (Rx+ HSPU)

7 Burpees

8 Goblet Squat 32/24Kg (Rx+ Pistols)

9 T2B

10 Pull-Ups

11 Sit-Ups

12 DU

Rx 42,5/30Kg Barbell

Rx+ 50/35Kg Barbell
I Go: 1 Ring Dip

You Go: 1 Ring Dip

I Go: 1 RD + 2 Power Snatch

You Go: 1 RD + 2 Power Snatch

I Go: 1 RD + 2 PS + 3 OH Squat

……..

23-12-2018

Kraftværk – CrossFit

Snatch (Find 1RM)

Metcon (AMRAP – Rounds)

AMRAP 20

In Teams Of 3-5

With Only 1 Team Mate On An Exercise At The Time

10 Atomic Sit-Ups

10 KB SDHP 32/24Kg

5 Squat Clean 60/40Kg

10 Alt DB Snatch 22,5/15Kg

10/7 Kcal Row/Bike/Ski

5 Burpees Pull-Ups
Score: Rounds

“Fangeleg” Må ikke overhale.

Lav en bane (Fra væg til væg), holdet vælger EN maskine (Row/bike/ski) som de skal holde sig til under hele workout

231218

Kraftværk – OCR

TACTICAL OCR (STATISK 1) (AMRAP – Rounds and Reps)

Every second counts!

20 sek on, 10 sek off

20 sek til: Kropsvægt suppineret DL hold (rund op til næste 10kg) må ikke hænge eller have for meget kontakt

10 sek pause

20 sek hang i pull-up greb

10 sek pause

Fortsæt indtil man dør

Score er sekunder arbejde

TACTICAL OCR (STATISK 2) (AMRAP – Reps)

Maks tid:

-Hæng i bicep hold (chin-up greb-hagen behøver ikke være over stangen, men 90 grader i albuen)

PAUSE (efter behov)

-Hængende benløft i 45 grader. Pull-up greb.

Score er totaltid (tælles som reps)

Grebstyrke: 30 sek. suppineret hold max

22-12-2018

Kraftværk – CrossFit

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
TC 30

DL 250/175 lb (115/80Kg)

BJ 30/24 in

WB 20/14 lb (9/6Kg)

Run 45/35 lb Plate (20/15Kg)

221218

Kraftværk – Boot Camp

12 Days of Boot Camp Christmas (Time)

1x AMKOHIB

2x Thrusters med sandsæk

3x Dips i bur (dobbelt på kasse)

4x Kænguru

5x Skulderpress med sandsæk (strict)

6x Goblet lunges

7x Goblet Squat (32/24 kg)

8x Frøer med hop over makker i armb.stilling

9x Bænkpress

10x Double Clean med KB (24/16) kg

11x KB Swings med Push fra makker (32/24 kg)

12x Burpee pullup – synkront!

Styrke 62

Kraftværk – Styrke

PRIMARY

Bench Press (7 x 3)

Evt Back Squat hvis man træner med på CrossFit i dag.

Forsøg med 1,25 eller 2,5 kg mere end sidste træning (6 x 4)

Shoulder Press

7 x 3

SECONDARY

Weighted Ring Dips (7 x 3)

Bulgarian Split Squat (4 x 10)

Blive på samme ben

211218

Kraftværk – Boot Camp

12 Days of Boot Camp Christmas (Time)

1x AMKOHIB

2x Thrusters med sandsæk

3x Dips i bur (dobbelt på kasse)

4x Kænguru

5x Skulderpress med sandsæk (strict)

6x Goblet lunges

7x Goblet Squat (32/24 kg)

8x Frøer med hop over makker i armb.stilling

9x Bænkpress

10x Double Clean med KB (24/16) kg

11x KB Swings med Push fra makker (32/24 kg)

12x Burpee pullup – synkront!

21-12-2018

Kraftværk – CrossFit

Deadlift (8-8-8-8)

70% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 Pistols

12 Push Press 50/35Kg

12 Box Step Overs 2x 24/16Kg KB

12 C&J 50/35Kg

Metcon (No Measure)

Tabatha 8 Rounds (4 Each)

1: Bicep Curls

2: Russian Twist

Styrke 61

Kraftværk – Styrke

PRIMARY

Deadlift (6 x 4)

Heavier weight than last time

Weighted Chin-ups (6 x 4)

Try heavier weight than last time

SECONDARY

Pendlay Row (4 x 6)

One-armed Farmer’s Walk (4 x 30)

4 sets, 30 steps per arm

20-12-2018

Kraftværk – CrossFit

Clean Complex (1-1-1-1)

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

TIME: Metcon (7 Rounds for time)

Every 2. Min, For 7 Rounds

6 Front Squat 60/40 (Rx+ 80/55Kg)

7 Bar-Facing Burpees

8 K2E
Score: Time For Each Round

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Push-Ups

15 Sit-Ups

20 Air Squat

19-12-2018

Kraftværk – CrossFit

Gymnastics

EMOTM 10

1: 4-6 Strict HSPU

2: 30’sec Hollow Hold

TEAM: Metcon (Time)

In Teams Of 2

I Go You Go

10m HSW

10-20-30-40-50

FR Lunges 60/40Kg

TC 15

INDV: Metcon (Time)

15-12-9-6-3

Pull-Ups (Rx+ C2B)

Power Clean 60/40Kg (Rx+75/52,5 Kg)

TC 10

18-12-2018

Kraftværk – CrossFit

Back Squat (4-4-4-4-4)

@ 80-85% 1RM

3 Seated Box Jump 15-30 sec after Each Round Of Back Squat

Increase With Thrusters (Time)

In Teams Of 2

I Go – You Go On Thrusters

400m Run

20 Thrusters 30/25kg

200m Run

20 Thrusters 40/30kg

100m Run

20 Thrusters 50/35kg

200m Run

20 Thrusters 60/40kg

400m Run

20 Thrusters 70/45kg

TC 20 Min

Styrke 60

Kraftværk – Styrke

PRIMARY

Back Squat (6 x 4)

Paused Back Squat (6 x 4)

Ca. 50% af 1RM

SECONDARY

Yates Row (5 x 5 )

Fokus på teknik – ingen kip

Farmer’s Walk (Frit byt med makker. Lang 400m tur / dele KB)

Pendlay Row (5 x 5)

17-12-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 14

1 High Hang Squat Snatch + 1 Hang Squat Snatch

Metcon (Time)

Buy In:

200m Farmers Walk 24/16

4 Rounds

12 Double KB Snatch 24/16Kg

24 DU

12 Double KB Front Squat 24/16Kg

24 DU

Buy Out:

50 Alt V-Ups

TC 22

16-12-2018

Kraftværk – CrossFit

A: Metcon (Time)

In Teams Of 2

I Go You Go

40-30-20-10

Strict Ring Dips

Strict Chin-Ups

Rx+ 10/5 Kg Vest
TC 22min

B: Metcon (Time)

In Teams Of 2

I Go You Go On Reps

Buy In 400m Run Together

21-15-9

Thrusters 42,5/30Kg

T2B

Buy Out 400m Run Together

TC 20
I Go 21 Thrusters

You Go 21 Thrusters

I Go 21 T2B

……

15-12-2018

Kraftværk – CrossFit

Metcon

Vælg mellem:

1RM Front Squat + Gerald Atwood

Eller

Zachary Tellier

Front Squat (Find 1 RM)

Gerald Atwood (AMRAP – Rounds and Reps)

AMRAP 10

1 Clean

2 Front Squat

1 S2OH

Weight: 70% Of 1RM Front Squat
Comment With KG

Zachary Tellier (Time)

For Time:

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats
TC 35min

Styrke 59

Kraftværk – Styrke

PRIMARY

Bench Press (6 x 4)

Forsøg med 1,25 eller 2,5 kg mere end sidste 5 x 5

3 Strict Press + 3 Push Press + 3 Push Jerk

Find dagens maks

SECONDARY

Good Mornings (4 x 10)

Weighted Lunges (4 x 10)

Front, back, dumbbell eller KB
Blive på samme ben

14-12-2018

Kraftværk – CrossFit

Weightlifting

5 Sets

1 Snatch Balance + 3 OH Squat

A: Metcon (Time)

6 Rounds

3 Power Snatch 60/40Kg

3 OH Squat 60/40Kg

3 Bar MU

TC 12

B: Metcon (Time)

15-12-9

Burpee Box Jumps

OA DB Thrusters 22,5/15Kg

TC 8

13-12-2018

Kraftværk – CrossFit

Styrke

EMOTM 15

1: 8 Bent Over Row

2: 8+8 Shoulder Ext. Rotation

3: 6 Strict Wide Grip Pull-Up (Weighted)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Buy In:

4 Rounds

200m Run

15 Wall Balls 9/6Kg

10 T2B

5 Ring Dips

1min Break

Then AMRAP Rest Of The Time:

21 MedBall Sit-Ups 9/6Kg

15 American KB Swings 24/16Kg (Rx+ 32/24Kg)

9 Pull-Ups (Rx+ C2B)

Styrke 58

Kraftværk – Styrke

PRIMARY

Clean Pull (5 x 5)

Weighted Pull-ups (5 x 5)

SECONDARY

One Armed Rows (4 x 6)

Dumbell Upright Rows (4 x 8)

Evt. med KB

Hip Extensions (4 x 10)

12-12-2018

Kraftværk – CrossFit

Front Squat (5-5-5-5-5)

@ 80% 1RM

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

AMRAP 20

I Go 2min – You Go 2min

10 Alt DB Snatch 22,5/15Kg

5 Squat Clean 65/45Kg (Rx+ 80/55Kg)

10/7kcal Row/Bike/Ski
Alternate between Row-Bike-Ski If Possible

11-12-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 15

1 Squat Snatch

Metcon (Time)

Chipper

100 DU

20 HSPU

20 C&J

20 Pistols

20 OH Squat

20 Parallel Burpee Over Bar

20 OH Lunges

100 DU
TC 20

Rx 50/35Kg Barbell

Rx+ 60/40Kg Barbell

10-12-2018

Kraftværk – CrossFit

Split Jerk (3-3-3-3)

@85% 1RM

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
TC 25min

Styrke 57

Kraftværk – Styrke

PRIMARY

Bench Press (5 x 5)

Romanian Deadlift (5 x 5)

Shoulder Press (5 x 5)

SECONDARY

Weighted Ring Dips (6 x 4)

Metcon (No Measure)

Tabata strict leg raises to bar (if possible, can be Scaled)

09-12-2018

Kraftværk – CrossFit

Romanian Deadlift (6-6-6-6)

Metcon (Time)

In Teams Of 2

I Go – You Go

3 Rounds

50 Deadlift

50 Front Squat

40 T2B

TC 20min
Rx:

M: 40-50-60Kg

F: 25-35-45Kg

Rx+:

M: 50-70-80Kg

F: 35-45-55Kg

08-12-2018

Kraftværk – CrossFit

Hang Power Clean (1RM)

Matt 16 (Time)

For Time:

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#

Run 800m

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#

Run 800m

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#
In honor of U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013
To learn more about Matt 16 click here
TC 27min

DL: 125/85Kg

HPC: 85/60Kg

PP: 60/42,5Kg

lbs:

275/185

185/135

135/95

Styrke 56

Kraftværk – Styrke

PRIMARY

Sumo Deadlift (5 x 5)

Back Squat

Bulgarian Split Squat (4 x 10)

Pr ben

SECONDARY

Barbell Row (Barbell row m. pause i top)

Bicep Curls (WL)

Samme vægt i alle sæt

07-12-2018

Kraftværk – CrossFit

7: Metcon (Time)

7 Rounds For Time

7 HSPU

7 K2E

7 Ring Dips

TC 15

Bench Press (6-6-6-6)

@ 75% 1RM

6: Metcon (Time)

6 Rounds

6 Burpee Pull-Ups

6 American Swings 32/24Kg

TC 10

06-12-2018

Kraftværk – CrossFit

Weightlifting

E2MOTM For 6 Rounds

1 Squat Clean + 6 Front Squat

Metcon (Time)

3 Rounds

7 Bear Complex 60/40Kg

12 Box Jump Over 24″/20″

12 Strict Chin-Ups

TC 16
Cluster + Behind The Neck Thruster OK!

Metcon (AMRAP – Reps)

Tabatha

8x 20’sec On 10’sec Off

Floor Press 60/40 Kg

Styrke 55

Kraftværk – Styrke

PRIMARY

Benchpress Combo (3 x (10 + 10 + 10) )

10 narrow grip, 10 wide grip, 10 normal grip – samme vægt hele vejen igennem
Don’t be greedy

Score your best weight on one of the sets

Push Jerk (5 x 8)

SECONDARY

Dumbell Upright Rows (4 x 10)

Evt. med KB

Med ball throws from floor (4 x 10)

Focus on height
Scoring not necessary

Throw lying on back to catching partner

05-12-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 14

1 Snatch + 1 Hang Snatch

Metcon (Time)

In Teams Of 2

I Go You Go

40 Power Snatch

120 DU

40 Thrusters

120 DU

40 Front Rack Lunges

120 DU

40 Thrusters

120 DU

40 Power Snatch

TC 17

Rx 42,5/30Kg Barbell

Rx+ 50/35Kg Barbell

04-12-2018

Kraftværk – CrossFit

TEKNIK

Today’s Gymnastics

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 For Quality

In Teams Of 2

I Go You Go

10 Ring MU (Pull-Up / C2B / Bar MU)

30 OA DB OH Squat 22,5/15Kg

30 V-Ups

10m HSW (Wall Climb / Assisted HSW)

Styrke 54

Kraftværk – Styrke

PRIMARY

Front Squat (4 x 10)

Don’t be greedy

Jump Squat (4 x 10)

Light but nasty. Fokus på god teknik og ordentlig dybde

SECONDARY

5 RM i Push Press (1 x 5)

Byg op til 5 RM

Landmine Oblique Twists (4 x 10)

10 til hver side, dvs tælle til 20 i hver sæt 😎

Med-ball V-ups

Enten maks reps eller træner bestemmer 20/10 intervaller

03-12-2018

Kraftværk – CrossFit

Back Squat (3-3-3-3-3)

@90% 1RM

Metcon (Time)

2-4-6-8-10-12-14-16-18-20

Pistols

Clean & Jerk 50/35Kg

TC 20min

02-12-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go – You Go

0-10 min

100 DU

20 Thrusters

100 DU

30 Thrusters

100 DU

40 Thrusters

10-45min Chipper

200m Løb med makker imellem hver øvelse samt til start og slut

60 Hang Cleans

60 Wall Balls

60 Burpee To Target

60 Pull-Ups

60 KB Snatch

60 Box Jumps

60 T2B

60 Abmat Sit-Ups

TC 45min
Rx:

Thrusters 50/35Kg

Hang Cleans 60/40Kg

KB Snatch 24/16Kg

Rx+:

Thrusters 60/40Kg

Hang Cleans 75/50Kg

KB Snatch 32/24Kg

Styrke 53

Kraftværk – Styrke

PRIMARY

Deadlift (2 – 2 – 2 – 2 – 2)

Weighted Pull-ups (2 – 2 – 2 – 2 – 2)

BW = 0kg

SECONDARY

One Legged Stiff Legged Deadlift (4 x 8)

Bent Over Row (5 x 8)

Supinated grip

01-12-2018

Kraftværk – CrossFit


Matt B (Time)

5 Rounds For Time

5 Burpees

10 C2B Pull-Ups

20 Wall Ball Shots 9/6Kg

30 Push-Ups

400m Run

TC 35min
Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Quandahar, Afghanistan. Stationed in Norfolk, VA, Chief Borgeois was deployed to Afghanistan in support of Operation Enduring Freedom and was killed after apparently stepping on an enemy ground emplaced munitions, which appears to have been a land mine.

30-11-2018

Kraftværk – CrossFit

Sumo Deadlift (6-6-6-6)

A: Metcon (Time)

21-15-9

T2B

Deadlift 80/55Kg

SDHP 32/24Kg

TC 9

B: Metcon (Time)

For Time

21 Kcal Row

15 Clusters 42,5/30 Kg

9 Burpee Pull-Ups

Styrke 52

Kraftværk – Styrke

PRIMARY

Bench Press (1 – 1 – 1 – 1 – 1)

Prøv samme vægt hele vejen igennem

Spoto Press (5 x 5 )

5 x 5

SECONDARY

Press Complex (1 + 2 + 3 )

1 Strict Press

2 Push Press

3 Jerk
Score som 1 x 1

Romanian Deadlift (5 x 8)

29-11-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 17

1 Squat Clean & Split Jerk

Increase In Weight (Max 90%!!)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

3 Power Clean

3 Hang Squat Clean

3 Front Squat

3 S2OH

Every Time You Drop The Barbell 30 DU

Rx 42,5/30 Kg

Rx+ 50/35 Kg
-Not Allowed To Re-Grip On Floor

-Not Allowed To Rest The Barbell Behind The Neck

OK To Re-Grip / Rest On Hips + Front Rack

28-11-2018

Kraftværk – CrossFit

TEKNIK

Hand Stand Walk

Metcon (AMRAP – Reps)

AMRAP Reps

1 Min On – 30sek Off

For 2 Rounds

A: Kcal Row

B: HSPU

C: Abmat Sit-Ups (Rx+ GHD Sit-Ups)

D: Kcal Bike

E: Alt DB Snatch 22,5/15Kg

F: Front Rack Lunges 42,5/30 (Rx+ 50/35Kg)

27-11-2018

Kraftværk – CrossFit

Back Squat (4-4-4-4)

@85% 1RM

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

6 Rounds Each

8 Box Step Overs 2x 24/16Kg KB

6 Bar Facing Burpees

4 Clusters 60/40Kg

TC 20

26-11-2018

Kraftværk – CrossFit

Snatch Balance (4-4-4-4-4)

Metcon (AMRAP – Reps)

AMRAP OH Squat

5 Rounds 2min ON – 1min OFF

Buy In Each Round Of 2min:

5 C2B Pullups (Rx+ 3 Bar MU)

5 High Box Jumps 30″/24″

5 Push Jerk

AMRAP OH Squat

Rx 42,5/30 Kg Barbell

Rx+ 50/35Kg Barbell
Score: Reps Of OH Squat

Metcon (No Measure)

Tabatha Core

“Trainers Delight”

25-11-2018

Kraftværk – CrossFit

Metcon (Time)

Chipper

In Teams Of 2, I Go – You Go

100 Wall Balls

80 KB Goblet Squat

60 Push Press

100 Box Jumps

80 KB SDHP

60 Power Clean 60/40 Kg

100 Abmat Sit-Ups

80 KB Hang Clean & Jerk

60 Deadlift

TC 40min
KB: Rx 24/16Kg – Rx+ 32/20Kg

PP: Rx 40/30Kg – Rx+ 50/35Kg

PC: Rx 60/40 Kg – Rx+ 70/50Kg

DL: Rx 80/55Kg – Rx+ 100/70Kg

23-11-2018

Kraftværk – CrossFit

Clean and Jerk (8 x 4)

EMOTM 8

4 Power Clean & Push Jerk

Touch ‘n Go

21-15-9 Heavy (Time)

5 Rounds (Backyard)

21 DB Thrusters 22,5/15kg

15 HR Pushups

9 Hang Power Clean 60/40kg (Rx+ 80/55kg)

TC 24 Min

Styrke 50

Kraftværk – Styrke

PRIMARY

Deadlift (7 x 3)

Heavier weight than last time

Weighted Pull-ups (7 x 3)

BW = 0kg
Heavier weight than last time

SECONDARY

Romanian Deadlift (5 x 8)

Yates Row (5 x 8)

Pendlay Row (5 x 8)

22-11-2018

Kraftværk – CrossFit

Weighted Pull-ups (4-4-4-4-4-4)

BW = 0kg

A: Metcon (Time)

21-15-9

Pistols

American KB Swings 32/24Kg

DU

TC 9
At Least 3-4min Between Metcons

B: Metcon (Time)

15-12-9

Front Squat 70/47,5 Kg

HSPU

DU

TC 9

21-11-2018

Kraftværk – CrossFit

Front Squat (Find 3RM)

Metcon (Time)

In Teams Of 2

I Go – You Go

40 Thrusters

40 T2B

40 S2OH

40 Pull-Ups (Rx+ C2B)

40 Front Rack Lunges

40 Ring Dips

40 Burpee 2 Target

40 Ring Dips

40 Front Rack Lunges

40 Pull-Ups (Rx+ C2B)

40 S2OH

40 T2B

40 Thrusters

TC 30

42,5/30Kg (Rx+ 50/35Kg) Barbell

20-11-2018

Kraftværk – CrossFit

Snatch Complex (DL-Pull-Snatch) (1-1-1-1-1)

3 Halting Snatch Grip DL

2 Hang Snatch Pull

1 Hang Snatch

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
TC 15

19-11-2018

Kraftværk – CrossFit

Bench Press (5-5-5-5-5)

80-85% 1RM

Metcon (Time)

30-25-20-15-10-5

Push-Ups

15 Bent Over Row 50/35Kg

15 KB Rack Sit-Ups 16/12Kg

30 DU

TC 20 min

Styrke 49

Kraftværk – Styrke

PRIMARY

Bench Press (7 x 3)

Evt Back Squat hvis man træner med på CrossFit i dag.

Forsøg med 1,25 eller 2,5 kg mere end sidste træning (6 x 4)

Shoulder Press

7 x 3

SECONDARY

Weighted Ring Dips (7 x 3)

Bulgarian Split Squat (4 x 10)

Blive på samme ben

18-11-2018

Kraftværk – CrossFit

Deadlift (Find 5RM)

Metcon (Time)

I Go – You Go On Rounds

A: 9 HSPU

B: 12 Deadlift 90/60Kg (Rx+ 110/75Kg)

C: 15 Bar Facing Burpees

D: 18 KB Hang Snatch 24/16 (Rx+ 32/20Kg)

TC: 30
A, A+B, A+B+C, A+B+C+D, B+C+D, C+D, D

I Go – A

You Go – A

I Go – A+B

You Go – A+B

……..

17-11-2018

Kraftværk – CrossFit

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
TC 35min

70/47,5Kg


Styrke 48

Kraftværk – Styrke

PRIMARY

Back Squat (7 x 3)

Paused Front Squat (7 x 3)

Ca. 50% af 1RM

SECONDARY

Shoulder Press (7 x 3 )

Side Raises (4 x 10)

Metcon (No Measure)

Strict T2B / Hollow Body Hold

(Tabata) 4/4, 8 sæt i alt.

16-11-2018

Kraftværk – CrossFit

TEKNIK

Today’s Gymnastics

Metcon (No Measure)

AMRAP 25 – FOR QUALITY

In Teams Of 2

I Go – You Go

10 Muscle Ups (Strict/Ring/Bar/R.Dips)

10m HSW (Assisted)

20 Pistols

30 Hollow Rock

15-11-2018

Kraftværk – CrossFit

Paused Front Squat (3-3-3-3-3)

Metcon (Time)

3 Rounds

6 Hang Power Clean 50/35Kg (Rx+ 60/40Kg)

6 Front Squat 50/35Kg (Rx+ 60/40Kg)

6 Pull-Ups (Rx+ C2B)

—————

3 Rounds

6 Hang Power Clean 60/40Kg (Rx+ 70/47,5Kg)

6 Front Squat 60/40Kg (Rx+ 70/47,5Kg)

6 Pull-Ups (Rx+ C2B)

—————

3 Rounds

6 Hang Power Clean 70/45Kg (Rx+ 80/55Kg)

6 Front Squat 70/45Kg (Rx+ 80/55Kg)

6 Pull-Ups (Rx+ C2B)

TC 20

Styrke 47

Kraftværk – Styrke

PRIMARY

Deadlift (6 x 4)

Heavier weight than last time

Weighted Chin-ups (6 x 4)

Try heavier weight than last time

SECONDARY

Pendlay Row (4 x 6)

One-armed Farmer’s Walk (4 x 30)

4 sets, 30 steps per arm

14-11-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 16

First 8 Rounds: 1 Squat Snatch + 1 Hang Squat Snatch

Last 8 Rounds: 1 Squat Snatch

Metcon (5 Rounds for time)

E3MOTM For 5 Rounds

10 Box Jumps Overs 24″/20″

10 American KB Swing 32/24Kg

10 Push Press 50/35Kg

10 OH Lunges 50/35Kg

Score: Time For Each Round

13-11-2018

Kraftværk – CrossFit

Bent Over Row (5-5-5-5-5)

8+8 Shoulder Ext Rotation In Between Sets

Metcon (Time)

In Teams Of 3-4

With Only One Team Mate On A Exercise At A Time

5 Rounds

10 Deadlift 110/75Kg

10/7 Kcal Row/Bike/Ski

6+6 OA DB Hang Clean & Jerk 22,5/15Kg

10 T2B

TC 20Min
Start på forskellige øvelser, man går ikke videre før makkeren foran er videre til næste øvelse.

Lav evt. en bane.

12-11-2018

Kraftværk – CrossFit

Back Squat (6-6-6-6)

A: Metcon (Time)

4 Rounds

10 Thrusters 60/40Kg

20 Medball Sit-Ups 9/6Kg

TC 10

B: Metcon (Time)

4 Rounds

10 Strict Pull-Ups

20 Wall Balls 9/6Kg

TC 12

Styrke 46

Kraftværk – Styrke

PRIMARY

Back Squat (6 x 4)

Paused Back Squat (6 x 4)

Ca. 50% af 1RM

SECONDARY

Yates Row (5 x 5 )

Fokus på teknik – ingen kip

Farmer’s Walk (Frit byt med makker. Lang 400m tur / dele KB)

Pendlay Row (5 x 5)

11-11-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

10 Rounds Each

8 Deadlift

6 Hang Power Clean

4 Front Squat

2 Jerk

Rx+ 80/55Kg

Rx 70/47,5Kg

TC 30min

09-11-2018

Kraftværk – Boot Camp

Metcon

29-09-2016 (Time)

21-14-7

6 Taller (Rx) 8 Taller (Rx+)

Reverse Lunges (Rx 16/20 & Rx+ 25/30)

Styrke 45

Kraftværk – Styrke

PRIMARY

Bench Press (6 x 4)

Forsøg med 1,25 eller 2,5 kg mere end sidste 5 x 5

3 Strict Press + 3 Push Press + 3 Push Jerk

Find dagens maks

SECONDARY

Good Mornings (4 x 10)

Weighted Lunges (4 x 10)

Front, back, dumbbell eller KB
Blive på samme ben

10-11-2018

Kraftværk – CrossFit

Emily (Time)

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here
TC 50Min


09-11-2018

Kraftværk – Boot Camp

Metcon

29-09-2016 (Time)

21-14-7

6 Taller (Rx) 8 Taller (Rx+)

Reverse Lunges (Rx 16/20 & Rx+ 25/30)

09-11-2018

Kraftværk – CrossFit

Good Mornings (8-8-8-8)

Metcon (AMRAP – Reps)

E2MOTM With Increasing Reps

“How Far Can You Go?”

Buy In Each Round

6 Bar Facing Burpee

6 SDHP KB 32/24Kg

2-4-6-8-10-…..

OH Squat 50/35Kg (Rx+ 60/40Kg)
Score: Reps Of OH Squat

08-11-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 15

1 Squat Snatch + 1 OH Squat

Metcon (Time)

21-15-9

HSPU

Box Step Overs 2x 24/16kg KB

TC 11

Metcon (AMRAP – Reps)

AMRAP 6

At The Start Of Every Min:

10 Bent Over Row 50/35Kg

AMRAP Air Squat (Rx+ Pistols)
Start With 10 Bent Over Row

Styrke 44

Kraftværk – Styrke

PRIMARY

Clean Pull (5 x 5)

Weighted Pull-ups (5 x 5)

SECONDARY

One Armed Rows (4 x 6)

Dumbell Upright Rows (4 x 8)

Evt. med KB

Hip Extensions (4 x 10)

07-11-2018

Kraftværk – CrossFit

TEKNIK

Muscle-Up

Metcon (Time)

In Teams Of 2

I Go – You Go

2 Rounds

15 Bar MU

25 Push Jerk 60/40Kg

50 Suitcase DL 2x 24/16kg

200m Farmers Walk 2x 24/16kg

15 Bar MU

25 Push Jerk 60/40Kg

400m Run

TC 30min

06-11-2018

Kraftværk – CrossFit

Back Squat (5-5-5-5-5)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Thrusters 50/35Kg

10 HR Push-Ups

30 DU

TC 22

Styrke 43

Kraftværk – Styrke

PRIMARY

Bench Press (5 x 5)

Romanian Deadlift (5 x 5)

Shoulder Press (5 x 5)

SECONDARY

Weighted Ring Dips (6 x 4)

Metcon (No Measure)

Tabata strict leg raises to bar (if possible, can be Scaled)

05-11-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 15

1 Clean

A1: Metcon (AMRAP – Rounds and Reps)

Amrap 8

6 Ring Dips

8 Front Rack Lunges 60/40Kg

10 Burpee 2 Target

A2: Metcon (AMRAP – Rounds and Reps)

Amrap 8

6 C2B

6 Hang Squat Clean 70/47,5Kg

6 Box Jump Over

041118

Kraftværk – OCR

TACTICAL OCR (STATISK 2) (AMRAP – Reps)

Maks tid:

-Hæng i bicep hold (chin-up greb-hagen behøver ikke være over stangen, men 90 grader i albuen)

PAUSE (efter behov)

-Hængende benløft i 45 grader. Pull-up greb.

Score er totaltid (tælles som reps)

04-11-2018

Kraftværk – CrossFit

Split Jerk (3-3-3-3)

Metcon (Time)

In Teams Of 2

I Go 2min – You Go 2min

100 Hang Power Snatch 50/35Kg

Buy In For Each Time:

12 Wall Balls

6+6 KB Hang Power Clean 32/24Kg

TC 24min

Styrke 42

Kraftværk – Styrke

PRIMARY

Sumo Deadlift (5 x 5)

Back Squat

Bulgarian Split Squat (4 x 10)

Pr ben

SECONDARY

Barbell Row (Barbell row m. pause i top)

Bicep Curls (WL)

Samme vægt i alle sæt

03-11-2018

Kraftværk – CrossFit

Romanian Deadlift (8-8-8-8-8)

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
185/135lbs

(84/61Kg)

TC 15

02-11-2018

Kraftværk – CrossFit

Overhead Squat (5-5-5-5)

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Choose Between

“Nasty Girls V2” OR “Nasty Girls”

TC 20

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
Choose Between

“Nasty Girls V2” OR “Nasty Girls”

TC 20

01-11-2018

Kraftværk – CrossFit

Bent Over Row (10-10-10-10)

Metcon (Time)

A: 6 Strict Chin-Ups

B: 9 Box Jumps

C: 12 S2OH

D: 15 OH Squat

E: 18 OH Lunges

42,5/30Kg Barbell

TC 25

A, A+B, A+B+C, A+B+C+D, A+B+C+D+E

B+C+D+E, C+D+E, D+E, E

Styrke 41

Kraftværk – Styrke

PRIMARY

Benchpress Combo (3 x (10 + 10 + 10) )

10 narrow grip, 10 wide grip, 10 normal grip – samme vægt hele vejen igennem
Don’t be greedy

Score your best weight on one of the sets

Push Jerk (5 x 8)

SECONDARY

Dumbell Upright Rows (4 x 10)

Evt. med KB

Med ball throws from floor (4 x 10)

Focus on height
Scoring not necessary

Throw lying on back to catching partner

31-10-2018

Kraftværk – CrossFit

TEKNIK

Toes 2 Bar

Metcon (Time)

3 Rounds

9 Thrusters 50/35Kg

6 T2B

9 Hang Clusters 50/35Kg

6 T2B

9 Clusters 50/35Kg

6 T2B

TC 17

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

10 Bicep Curls 20/15Kg (Rx+ 30/20Kg)

10 V-Ups

6 Ring Dips

30-10-2018

Kraftværk – CrossFit

Clean Complex (1-1-1-1-1)

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

Metcon (AMRAP – Reps)

In Teams Of 2

I Go – You Go

AMRAP 4x 4min (1min Rest Inbetween)

Buy In For Each Amrap:

10 Synch Bar-Facing Burpees

A: Kcal Assault Bike

B: Alt DB Snatch 22,5/15Kg

C: Abmat Sit-Ups (Rx+ GHD Sit-Ups)

D: Front Squat 65/45Kg
4 min AMRAP

Kcal Assault Bike

1 min Rest

4 min AMRAP

Alt DB Snatch 22,5/15Kg

1 min Rest

….

Styrke 40

Kraftværk – Styrke

PRIMARY

Front Squat (4 x 10)

Don’t be greedy

Jump Squat (4 x 10)

Light but nasty. Fokus på god teknik og ordentlig dybde

SECONDARY

5 RM i Push Press (1 x 5)

Byg op til 5 RM

Landmine Oblique Twists (4 x 10)

10 til hver side, dvs tælle til 20 i hver sæt 😎

Med-ball V-ups

Enten maks reps eller træner bestemmer 20/10 intervaller

29-10-2018

Kraftværk – CrossFit

Metcon (Time)

10 Rounds

6 HSPU

6 Deadlift BW

25 DU

TC 15

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

3 Rounds Each

10 Double KB Clean

10m Double KB FR Carry

10 Double KB STOH

10m Double KB FR Carry

10 Double KB Lunges

10m Double KB FR Carry

10 Double KB FR Squat

Rx Weight: 2x 24/16Kg

(10 Burpee Penalty If You Let Go Og The KB)

TC 17

28-10-2018

Kraftværk – CrossFit

Back Squat (4-4-4-4-4)

Metcon (Time)

In Teams Of 2

I Go – You Go

40 American Swings 24/16Kg

40 Thrusters 40/30Kg

400m Run

40 American Swings 24/16Kg

40 Thrusters 50/35Kg

400m Run

40 American Swings 24/16Kg

40 Thrusters 60/40Kg

400m Run

TC 20min
Run Together

27-10-2018

Kraftværk – CrossFit

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Hang Snatch (1RM)

Styrke 39

Kraftværk – Styrke

PRIMARY

Deadlift (2 – 2 – 2 – 2 – 2)

Weighted Pull-ups (2 – 2 – 2 – 2 – 2)

BW = 0kg

SECONDARY

One Legged Stiff Legged Deadlift (4 x 8)

Bent Over Row (5 x 8)

Supinated grip

26-10-2018

Kraftværk – CrossFit

Styrke

EMOTM 12

1: 6 Strict Chin-Ups (weighted)

2: 8+8 Shoulder Ext. Rotations

3: 8 Barbell Bent Over Row

Metcon (Time)

In Teams Of 2

I Go – You Go

4 Rounds

20 K2E

30 OA DB OH Walking Lunges 22,5/15Kg

40 Push-Ups

400m Ski / 500m Row / 1000m Bike

TC 25min
400m Ski OR 500m Row OR 1000m Bike

Styrke 38

Kraftværk – Styrke

PRIMARY

Bench Press (1 – 1 – 1 – 1 – 1)

Prøv samme vægt hele vejen igennem

Spoto Press (5 x 5 )

5 x 5

SECONDARY

Press Complex (1 + 2 + 3 )

1 Strict Press

2 Push Press

3 Jerk
Score som 1 x 1

Romanian Deadlift (5 x 8)

25-10-2018

Kraftværk – CrossFit

Back Rack Lunge (10-10-10-10)

(5+5)

Metcon (Time)

Buy Inn

15 Hang Clean & Jerk 60/40Kg

—–

5 Rounds

12 Pistols

9 Power Clean 60/40Kg

6 Strict Ring Dips

—–

Buy Out

15 Hang Clean & Jerk 60/40Kg

TC 20

24-10-2018

Kraftværk – CrossFit

Snatch Complex (1-1-1-1)

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat

Metcon (Time)

15-12-9

Power Snatch 42,5/30Kg

Bar Facing Burpees

TC 9

Metcon (Time)

For Time:

Row:

250/200m Row

15 OH Squat 42,5/30Kg

40 Abmat Sit-Ups

2-3min Break

Bike:

500/400m Bike

15 OH Squat 42,5/30Kg

40 Abmat Sit-Ups

(10 – 15min)
Score: Combined Time

Row + Bike

23-10-2018

Kraftværk – CrossFit

Bench Press (8-8-8-8)

Metcon (Time)

2-4-6-8-10-12

HSPU

Alt KB Squat Clean 24/16 (Rx+ 32/24)

Pull-Ups (Rx+ C2B)

TC 15min

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

6 T2B

6 Burpee 2 Target

6 KB SDHP 32/24Kg

Styrke 37

Kraftværk – Styrke

PRIMARY

Back Squat (1-1-1-1-1)

Front Squat (2-2-2-2-2)

SECONDARY

Clean: 3 Strict Press + 3 Push Press + 3 Push Jerk (3 x (3+3+3))

3 x complex

Half Kneeling Single Armed Kettlebell Press (4 x 8)

Tilstrækkelig let til god form

Metcon (No Measure)

Arbejde på strict toes to bar / leg raises

22-10-2018

Kraftværk – CrossFit

Paused Front Squat (4-4-4-4-4)

Metcon (Time)

4 Rounds

10 Box Step Ups 2x 24/16Kg KB

35 DU

10 Push Press 50/35Kg

THEN

2 Rounds (Rx+ 3 Rounds)

25 Air Squat

20 Suitcase DL 2x 24/16Kg KB

100m Farmers Walk

TC 18min

21-10-2018

Kraftværk – CrossFit

Clean and Jerk (1-1-1-1-1)

90-95% 1RM

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

I Go You Go On Rounds

AMRAP 16

5 Clean & Jerk 60/40Kg

7 Parallel Burpee Over Bar

9 Atomic Sit-Ups

19-10-2018

Kraftværk – Boot Camp

Classic Træning

5-10-15 Squat Cleans+Burpees (Time)

5-10-15 Squat Cleans + Burpees over sæk

R+ Camo/Sølv Sæk

Rx Sort/Camo sæk

20-10-2018

Kraftværk – CrossFit

Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
TC 35min

135/95lb

Styrke 36

Kraftværk – Styrke

PRIMARY

Deadlift (7 x 3)

Heavier weight than last time (Styrke 6)

Weighted Pull-ups (7 x 3)

BW = 0kg
Heavier weight than last time (Styrke 6)

SECONDARY

Romanian Deadlift (5 x 8)

Yates Row (5 x 8)

Pendlay Row (5 x 8)

19-10-2018

Kraftværk – Boot Camp

Classic Træning

5-10-15 Squat Cleans+Burpees (Time)

5-10-15 Squat Cleans + Burpees over sæk

R+ Camo/Sølv Sæk

Rx Sort/Camo sæk

19-10-2018

Kraftværk – CrossFit

Deadlift (4-4-4-4)

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Buy In:

1K Run

——

20 Russian Swings 32/24Kg

10 Toes 2 Bar

5 Deadlift 110/75Kg

Styrke 35

Kraftværk – Styrke

PRIMARY

Bench Press (7 x 3)

Forsøg med 1,25 eller 2,5 kg mere end sidste træning (6 x 4)

Shoulder Press

7 x 3

SECONDARY

Weighted Ring Dips (7 x 3)

Bulgarian Split Squat (4 x 10)

Blive på samme ben

18-10-2018

Kraftværk – CrossFit

High-Hang Snatch (3-3-3-3)

Karabel (Time)

10 Rounds For Time

3 Power Snatch 135/95lb

15 Wall Ball Shots (20/14lb, 10/9ft)
TC 18min

17-10-2018

Kraftværk – CrossFit

Metcon (Time)

For Time

2 Bear Complex 50/30Kg

3 Ring MU

25 HR Push-Ups

2 Bear Complex 55/35Kg

3 Ring MU

20 HR Push-Ups

2 Bear Complex 60/40Kg

3 Ring MU

15 HR Push-Ups

2 Bear Complex 65/45Kg

3 Ring MU

10 HR Push-Ups

2 Bear Complex 70/50Kg

3 Ring MU

5 HR Push-Ups

TC 16min
Bead Complex:

Power Clean

Front Squat

Push Press

Back Squat

Second Push Press

Metcon (No Measure)

Tabatha

Bicep Curls

16-10-2018

Kraftværk – CrossFit

Back Squat (3-3-3-3-3-3)

Metcon (5 Rounds for time)

E3MOTM For 5 Rounds

16m Suitcase Walking Lunges 2 * 24/16Kg

26 Air Squat

36 DU

15-10-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 20

0-10min

1 Power Clean + 1 Hang Squat Clean

10-20min

1 Hang Squat Clean

Metcon (Time)

8 Rounds

9 Med-ball Sit-Ups

6 SDHP 24/16Kg (Rx+ 32/24Kg)

3 Clusters 55/37,5Kg (65/45Kg)

TC 15

Styrke 34

Kraftværk – Styrke

PRIMARY

Back Squat (7 x 3)

Paused Front Squat (7 x 3)

Ca. 50% af 1RM

SECONDARY

Shoulder Press (7 x 3 )

Side Raises (4 x 10)

Metcon (No Measure)

Strict T2B / Hollow Body Hold

(Tabata) 4/4, 8 sæt i alt.

14-10-2018

Kraftværk – CrossFit

Push Jerk (1RM)

Metcon (AMRAP – Reps)

In Teams Of 2

I Go – You Go

5min ON – 1min Off

400m Run

AMRAP Deadlift 100/70Kg

400m Run

AMRAP Burpees 2 Target

400m Run

AMRAP Hang Clean & Jerk 60/40Kg

400m Run

AMRAP C2B

13-10-2018

Kraftværk – CrossFit

Thruster (3RM)

HERO: PHILIP PETTI (Time)

Philip Petti

20 Thrusters

20 Burpees

20 Cleans

20 Sit-Ups

20 S2OH

20 Push-Ups

20 OH Squats

20 HSPU

20 Front Squats

20 Air Squats

135/95 lbs Barbell

TC 25min
This Firefighter Hero WOD is dedicated to Lt. Philip S. Petti, 43, FDNY, Ladder 12, who was killed on September 11, 2001. He remains among the more than 300 firefighters missing after the Sept. 11 attacks on the World Trade Center.


Styrke 19

Kraftværk – Styrke

PRIMARY

Deadlift (6 x 4)

Heavier weight than last time

Weighted Chin-ups (6 x 4)

Try heavier weight than last time

SECONDARY

Pendlay Row (4 x 6)

One-armed Farmer’s Walk (4 x 30)

4 sets, 30 steps per arm

12-10-2018

Kraftværk – CrossFit

Overhead Squat (3-3-3-3-3)

@85-90% 1RM

Metcon (Time)

50 Hang Squat Snatch 42,5/30Kg (Rx+ 50/35Kg)

EMOTM 5 Ring Dips

TC 16min
Start With 5 Ring Dips

11-10-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go – You Go (Run Together)

Run 800m

12-9-6

Strict HSPU

15 Strict Chin-Ups

Run 600m

21-15-9

Deadlift 120/80Kg

50 Wall Balls

Run 400m

21-15-9

HSPU

15 Chin-Ups

TC 40min

Styrke 32

Kraftværk – Styrke

PRIMARY

Bench Press (6 x 4)

Forsøg med 1,25 eller 2,5 kg mere end sidste 5 x 5

3 Strict Press + 3 Push Press + 3 Push Jerk

Find dagens maks

SECONDARY

Good Mornings (4 x 10)

Weighted Lunges (4 x 10)

Front, back, dumbbell eller KB
Blive på samme ben

09-10-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 16

1 Clean Pull + 1 Power Clean + 1 Split Jerk

TIME: Metcon (Time)

21-15-9

Power Clean 60/40Kg (Rx+ 70/50Kg)

Bar Facing Burpees

TC 12min

AMRAP: Metcon (AMRAP – Reps)

AMRAP 5

How Far Can You Go

2-4-6-8-10-12…..

Push-Ups

Sit-Ups
2: 4Reps

4: 12Reps

6: 24 Reps

8: 40Reps

10: 60Reps

12: 84Reps

14: 112Reps

16: 144Reps

18: 180Reps

08-10-2018

Kraftværk – CrossFit

Bent Over Row (8-8-8-8)

8 Bent Over Fly, After Each Set

Metcon (Time)

For Time

40 DU

4-8-12-16-20

Alt KB Snatch 24/16Kg (Rx+ 32/20Kg)

TC 11

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

20 OA KB Front Rack Walking Lunges 24/16Kg (Rx+ 32/20Kg)

25 Abmat Sit-Ups

Styrke 31

Kraftværk – Styrke

PRIMARY

Back Squat (6 x 4)

Paused Back Squat (6 x 4)

Ca. 50% af 1RM

SECONDARY

Yates Row (5 x 5 )

Fokus på teknik – ingen kip

Farmer’s Walk (Frit byt med makker. Lang 400m tur / dele KB)

Pendlay Row (5 x 5)

07-10-2018

Kraftværk – CrossFit

Back Squat (5-5-5-5-5)

@75-80% 1RM

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

20 Rounds (10 Each)

4 Hang Squat Clean

4 Push Jerk

4 Thrusters

50/35Kg, (Rx+ 60/40Kg)

TC 20min

06-10-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 20

1-10: 1 Power Snatch + 1 Hang Squat Snatch

11-20 1 Hang Squat Snatch

JOSH: Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
42.5/30Kg

TC 12min

Styrke 30

Kraftværk – Styrke

PRIMARY

Clean Pull (5 x 5)

Weighted Pull-ups (5 x 5)

SECONDARY

One Armed Rows (4 x 6)

Dumbell Upright Rows (4 x 8)

Evt. med KB

Hip Extensions (4 x 10)

05-10-2018

Kraftværk – CrossFit

Split Jerk (5 x 2Reps)

@85-90% 1RM

Metcon (Time)

In Teams Of 2

4 Rounds

15 Deadlift 80/55Kg (Rx+ 100/70Kg)

10 Synch Bar-Facing Burpees

15 HSPU

25 Synch Air Squat

15 Ring Dips

TC 20min

Styrke 29

Kraftværk – Styrke

PRIMARY

Bench Press (5 x 5)

Romanian Deadlift (5 x 5)

Shoulder Press (5 x 5)

SECONDARY

Weighted Ring Dips (6 x 4)

Metcon (No Measure)

Tabata strict leg raises to bar (if possible, can be Scaled)

04-10-2018

Kraftværk – CrossFit

TEKNIK

Ring Muscle Up

Metcon (AMRAP – Reps)

AMRAP Muscle Ups

EMOTM 24 (4 Rounds)

1: 12 Burpees 2 Target

2: 12 Alt DB Snatch 22,5/15Kg

3: 12/9 Kcal Row/Bike

4: 12 Pistols

5: AMRAP Bar MU

6: Break

RX+ Ring MU

Scaled Pullups Or Dips
Helst alle samtidigt på MU og Pause.

03-10-2018

Kraftværk – CrossFit

Bear Complex (1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (Time)

5 Rounds

12 Hang Clean & Push Jerk 50/35 (Rx+ 60/40Kg)

400m Run

TC 20

02-10-2018

Kraftværk – CrossFit

TEKNIK

T2B

Thrusters Intervals (Time)

Intervals 2-2-2-2-2-3 min

1min Rest Inbetween Intervals

30 DU

8 T2B

Max Thrusters 50/35kg (RX+ 60/40)

Continue Until 60 Thrusters Are Completed

TC 18min

Score: Tid inkl pause

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push-Ups

Chin-Ups

TC 7

01-10-2018

Kraftværk – CrossFit

Kcal: Metcon (6 Rounds for calories)

6 Rounds ALL OUT

20’sec Bike

Min 40-60 Sec Break In-between Rounds

AMRAP: Metcon (AMRAP – Reps)

AMRAP 3

Front Squat 70/47,5Kg (Rx+ 80/55Kg)

TIME: Metcon (Time)

For Time

50 Box Jumps

20 American Swings 24/16Kg

50 Push-Ups

20 American Swings 24/16Kg

50 Wall Balls

20 American Swings 24/16Kg

TC 14

Styrke 28

Kraftværk – Styrke

PRIMARY

Sumo Deadlift (5 x 5)

Back Squat

Bulgarian Split Squat (4 x 10)

Pr ben

SECONDARY

Barbell Row (Barbell row m. pause i top)

Bicep Curls (WL)

Samme vægt i alle sæt

30-09-2018

Kraftværk – CrossFit

Snatch + Hang Snatch Complex (3 x 1)

1 Squat Snatch + 1 Hang Squat Snatch

Metcon (Time)

In Teams Of 2

I Go – You Go

50 Power Snatch 42,5/30Kg

50 Pistols

50 SDHP 42,5/30Kg

50 Parallel Burpees Over Bar

50 SDHP 42,5/30Kg

50 Pistols

50 Power Snatch 42,5/30Kg

TC 25

Styrke 27

Kraftværk – Styrke

PRIMARY

Benchpress Combo (3 x (10 + 10 + 10) )

10 narrow grip, 10 wide grip, 10 normal grip – samme vægt hele vejen igennem
Don’t be greedy

Score your best weight on one of the sets

Push Jerk (5 x 8)

SECONDARY

Dumbell Upright Rows (4 x 10)

Evt. med KB

Med ball throws from floor (4 x 10)

Focus on height
Scoring not necessary

Throw lying on back to catching partner

29-09-2018

Kraftværk – CrossFit

TEKNIK

HSW

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
TC 25

102/70Kg

28-09-2018

Kraftværk – CrossFit

Back Squat (3-3-3-3)

@ 90% 1RM

Metcon (Time)

For Time

2 Rounds

12 T2B

6 S2OH 40/30Kg

6 OH Squat 40/30Kg

2 Rounds

9 T2B

6 S2OH 50/35Kg

6 OH Squat 50/35Kg

2 Rounds

6 T2B

6 S2OH 60/40Kg

6 OH Squat 60/40Kg

TC 13

Styrke 26

Kraftværk – Styrke

PRIMARY

Front Squat (4 x 10)

Don’t be greedy

Jump Squat (4 x 10)

Light but nasty. Fokus på god teknik og ordentlig dybde

SECONDARY

5 RM i Push Press (1 x 5)

Byg op til 5 RM

Landmine Oblique Twists (4 x 10)

10 til hver side, dvs tælle til 20 i hver sæt 😎

Med-ball V-ups

Enten maks reps eller træner bestemmer 20/10 intervaller

27-09-2018

Kraftværk – CrossFit

Power Clean (1RM)

Metcon (Time)

In Teams Of 2

I Go – You Go

6 Bar MU

30 Hang Clean 50/32,5

200m Run

6 Bar MU

25 Hang Clean 60/40

200m Run

6 Bar MU

20 Hang Clean 70/47,5

200m Run

6 Bar MU

15 Hang Clean 80/55

200m Run

6 Bar MU

10 Hang Clean 90/62,5Kg

200m Run

TC 22min
Run Together

26-09-2018

Kraftværk – CrossFit

Bench Press (5-5-5-5-5)

Metcon (Time)

For Time

21-18-15-12-9-6-3

Bar-Facing Burpee

5 Thrusters 60/40 Kg

TC 17

24-09-2018

Kraftværk – Boot Camp

Elite Tests

ELITE TEST 5 – Pull-ups & Thrusters (AMRAP – Reps)

20 strict pull-ups (kvinder må kippe)

Så mange reps thrusters tiden ud – Sølv/sort

5 minutter timecap

Elitekrav – TBA

25-09-2018

Kraftværk – CrossFit

Front Rack Walking Lunge Complex (Find Today’s Max)

10 Front Rack Walking Lunges

8 S2OH

10 Front Rack Walking Lunges

Metcon (Time)

Every 2. Min For 6 Rounds

30 DU

5 Front Squat 70/47,5Kg

5 Push Jerk 70/47,5Kg
Score: Slowest Time For A Round

Metcon (No Measure)

Tabatha

Russian Twist

Styrke 25

Kraftværk – Styrke

PRIMARY

Deadlift (2 – 2 – 2 – 2 – 2)

Weighted Pull-ups (2 – 2 – 2 – 2 – 2)

BW = 0kg

SECONDARY

One Legged Stiff Legged Deadlift (4 x 8)

Bent Over Row (5 x 8)

Supinated grip

24-09-2018

Kraftværk – Boot Camp

Elite Tests

ELITE TEST 5 – Pull-ups & Thrusters (AMRAP – Reps)

20 strict pull-ups (kvinder må kippe)

Så mange reps thrusters tiden ud – Sølv/sort

5 minutter timecap

Elitekrav – TBA

24-09-2018

Kraftværk – CrossFit

Overhead Squat (5-5-5-5-5)

@ 75% 1RM

AMRAP Power Snatch (AMRAP – Reps)

AMRAP 15 (Power Snatch)

Buy Inn

30 HR Push-Ups

30 Abmat Sit-Ups

7 Ring MU

30 DB Box Step-Ups 2x 22.5/15Lg

30 Deadlift 110/75Kg

Max Reps Power Snatch 50/35Kg

23-09-2018

Kraftværk – CrossFit

Metcon (Time)

Chipper

In Teams Of 2, I Go – You Go

40 Wall Balls

80 Pull-Ups

40 Wall Balls

60 KB Hang Snatch 32/20Kg

40 Wall Balls

40 HSPU

40 Wall Balls

60 Burpees 2 Target

40 Wall Balls

80 Abmat Sit-Ups

TC 30min

Styrke 24

Kraftværk – Styrke

PRIMARY

Bench Press (1 – 1 – 1 – 1 – 1)

Prøv samme vægt hele vejen igennem

Spoto Press (5 x 5 )

5 x 5

SECONDARY

Press Complex (1 + 2 + 3 )

1 Strict Press

2 Push Press

3 Jerk
Score som 1 x 1

Romanian Deadlift (5 x 8)

22-09-2018

Kraftværk – CrossFit

Back Squat (Find 1RM)

HERO: NOOKIE (AMRAP – Rounds and Reps)

AMRAP 20

7 Squat Clean 40/30Kg

7 Push Press 40/30Kg

7 Back Squat 40/30Kg

200m Run

This British Hero WOD is dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December, 2004.


21-09-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 12

1 Power Clean + 1 Push Jerk

Metcon (Time)

6 Rounds

12 (6+6) OA OH KB Sit-Ups 16/12Kg

10 Air Squat

8 Deadlift 100/70Kg

6 Strict Pull-Ups

TC 17 min

Styrke 23

Kraftværk – Styrke

PRIMARY

Back Squat (1-1-1-1-1)

Front Squat (2-2-2-2-2)

SECONDARY

Clean: 3 Strict Press + 3 Push Press + 3 Push Jerk (3 x (3+3+3))

3 x complex

Half Kneeling Single Armed Kettlebell Press (4 x 8)

Tilstrækkelig let til god form

Metcon (No Measure)

Arbejde på strict toes to bar / leg raises

20-09-2018

Kraftværk – CrossFit

Jerk Complex (1-1-1-1-1)

1 Behind The Neck Jerk

2 Split Jerk

3 Push Jerk

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 T2B

9 USA Swings 24/16 (Rx+ 32/24Kg)

6 Thrusters 42,5/30Kg (Rx+ 50/35Kg)

Time: Metcon (Time)

For Time

10-8-6-4-2

HR Push-Ups

Power Clean 70/47,5Kg

TC 6

19-09-2018

Kraftværk – CrossFit

Romanian Deadlift (8-8-8-8)

Metcon (AMRAP – Reps)

Fight Gone Bad Formation

3 Rounds

1: DB Snatch 22,5/15Kg

2: DU

3: Kcal Row/Bike/Ski

4: Toes 2 Ring

5: Break
1 Round Row – 1 Round Bike – 1 Round Ski

17-09-2018

Kraftværk – CrossFit

Gymnastics

E2MOTM For 6 Rounds

20´Sec Weighted Plank

3 Strict HSPU

5 Strict (Weighted) Ring Dips

Metcon (Time)

Run 800m

4 Rounds

9 Hang Squat Clean 70/47,5Kg

6 HSPU

Run 400m

4 Rounds

9 Hang Power Clean 70/47,5Kg

3 Ring MU

TC 22min

Styrke 22

Kraftværk – Styrke

PRIMARY

Deadlift (7 x 3)

Heavier weight than last time (Styrke 6)

Weighted Pull-ups (7 x 3)

BW = 0kg
Heavier weight than last time (Styrke 6)

SECONDARY

Romanian Deadlift (5 x 8)

Yates Row (5 x 8)

Pendlay Row (5 x 8)

16-09-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go – You Go

30 “Bear” Complex 50/35Kg

Run 800m (Together)

IG-YG On Rounds, 3 Each

10 Box Step Overs 2x 24/16Kg KB

5 Power Snatch 50/35Kg

50Kcal Bike

3 Rounds Of Barbara

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

50Kcal ROW

TC 40min
“Bear” Complex:

Cluster + Behind the neck Thruster

No Need To Do, Power Clean – Front Squat…

15-09-2018

Kraftværk – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
TC 40

KB (american): 16/12Kg

Push Press: 20/15Kg

Rx+: Metcon (Time)

Filthy Fifty RX+

50 Box Jumps, 24/20″

50 Pull-Ups

50 American KB Swings 24/16Kg

50 Steps Walking Lunge

50 K2E

50 Push Press 35/25 Kg

50 Back Extensions

50 Wall Balls 9/6Kg

50 Burpees

50 DU
TC 40

Styrke 21

Kraftværk – Styrke

PRIMARY

Bench Press (7 x 3)

Forsøg med 1,25 eller 2,5 kg mere end sidste træning (6 x 4)

Shoulder Press

7 x 3

SECONDARY

Weighted Ring Dips (7 x 3)

Bulgarian Split Squat (4 x 10)

Blive på samme ben

14-09-2018

Kraftværk – CrossFit

Split Jerk (7x 1Rep)

@ 85-95% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 Burpees 2 Target

10 Thrusters 42,5/30Kg

10 OH Lunges 42,5/30Kg

Metcon (Time)

For Time

4 C2B

4-8-12-16-20 Pistols

TC 6 min

Styrke 20

Kraftværk – Styrke

PRIMARY

Back Squat (7 x 3)

Paused Front Squat (7 x 3)

Ca. 50% af 1RM

SECONDARY

Shoulder Press (7 x 3 )

Side Raises (4 x 10)

Metcon (No Measure)

Strict T2B / Hollow Body Hold

(Tabata) 4/4, 8 sæt i alt.

13-09-2018

Kraftværk – CrossFit

Paused Front Squat (4-4-4-4-4)

@ 80% 1RM

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
TC 10

Metcon (Time)

12-9-6

Hang Power Clean 70/47,5Kg (Rx+ 80/55Kg)

HSPU

TC 7

12-09-2018

Kraftværk – CrossFit

Drop Snatch (6x 2Reps)

Metcon (Time)

5 Rounds

Run 200m

10 Squat Snatch 42,5/30Kg

TC 14

11-09-2018

Kraftværk – CrossFit

TEKNIK

Kipping // Bar Muscle-Ups

Metcon (Time)

Pull&Press

2 Rounds

10 Strict Shoulder Press 40/30Kg

5 Strict Pull-Ups

2 Rounds

10 Push Press 50/35Kg

15 Pull-Ups

2 Rounds

10 Push Jerk 60/40Kg

5 Bar Muscle-Ups

TC 17

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

20 DU

8 KB SDHP

8 KB Russian Swings

8 (4+4) KB Hang Power Snatch

KB 24/16Kg

Styrke 19

Kraftværk – Styrke

PRIMARY

Deadlift (6 x 4)

Heavier weight than last time (last Saturday)

Weighted Chin-ups (6 x 4)

Try heavier weight than last time

SECONDARY

Pendlay Row (4 x 6)

One-armed Farmer’s Walk (4 x 30)

4 sets, 30 steps per arm

10-09-2018

Kraftværk – CrossFit

Back Squat (5-5-5-5-5)

Metcon (Time)

9 Rounds

9 Box Jumps

7 T2B

5 Deadlift 120/80Kg

TC 16 min

Metcon (Time)

6 Rounds

10 Bicep Curls 20/15Kg

10 Push-Ups

TC 7

09-09-2018

Kraftværk – CrossFit

Split Jerk (Find 1 RM)

Metcon (AMRAP – Reps)

In Teams Of 2

5x Intervals 3min ON 1min OFF

15 Synch Bar Facing

AMRAP Thrusters

15 Synch Bar Facing

AMRAP Pistols

15 Synch Bar Facing

AMRAP Hang Power Snatch

15 Synch Bar Facing

AMRAP HR Push-Ups

15 Synch Bar Facing

AMRAP Sit-Ups (Rx+ GHD Sit-Ups)

Barbell 42,5/30Kg Rx+ 50/35Kg

AMRAP: I Go – You Go

08-09-2018

Kraftværk – CrossFit

TEKNIK

DT Exercises

DT: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
70/47,5

TC 17

Metcon (Time)

4 Rounds

Run 200m

30 Sit-Ups

TC 10

Styrke 18

Kraftværk – Styrke

PRIMARY

Bench Press (6 x 4)

Forsøg med 1,25 eller 2,5 kg mere end sidste 5 x 5

3 Strict Press + 3 Push Press + 3 Push Jerk

Find dagens maks

SECONDARY

Good Mornings (4 x 10)

Weighted Lunges (4 x 10)

Front, back, dumbbell eller KB
Blive på samme ben

07-09-2018

Kraftværk – CrossFit

Front Squat (3-3-3-3-3)

Metcon (No Measure)

Every 2,5min For 6 Rounds

As Fast As You Can Each Round

5 C2B

10 Push-Ups

10 Pistols

10 Alt DB Snatch 22,5/15Kg

Styrke 18

Kraftværk – Styrke

PRIMARY

Sumo Deadlift (5 x 5)

Back Squat

SECONDARY

Bicep Curls (WL)

Samme vægt i alle sæt

06-09-2018

Kraftværk – CrossFit

Snatch Complex (6x 1 Complex)

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat

Metcon (Time)

In Teams Of 2

I Go – You Go

4 Rounds

20 OH Squat 45/30Kg (Rx+ 60/40Kg)

20 T2B

20 Box Jumps Over 24/20″ (Rx+ 30/24″)

18min

Styrke 18

Kraftværk – Styrke

PRIMARY

Back Squat (6 x 4)

Paused Back Squat (6 x 4)

Ca. 50% af 1RM

SECONDARY

Yates Row (5 x 5 )

Fokus på teknik – ingen kip

Farmer’s Walk (Frit byt med makker. Lang 400m tur / dele KB)

Pendlay Row (5 x 5)

05-09-2018

Kraftværk – CrossFit

A: Metcon (Time)

In Teams Of 2

I Go – You Go

6 Rounds

14 Strict Ring Dips

14 Back Squat @65% 1RM

TC 15min

B: Metcon (Time)

40 DU

40 Wall Balls

8 Push Jerk 50/35Kg

40 DU

30 Wall Balls

8 Push Jerk 60/40Kg

40 DU

20 Wall Balls

8 Push Jerk 70/45Kg

40 DU

10 Wall Balls

8 Push Jerk 80/50Kg

TC 17min

04-09-2018

Kraftværk – CrossFit

Deadlift (3-3-3-3-3)

90% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

9 Thrusters 42,5/30 Kg (Rx+ 50/35Kg)

6 Pull-Ups (Rx+ C2B)

Metcon (Time)

4 Rounds

10 Deadlift 100/65Kg (Rx+ 120/80Kg)

25 Abmat Sit-Ups

Run 200m

TC 13

03-09-2018

Kraftværk – CrossFit

Clean Complex (7 x 1 Complex )

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

Metcon (AMRAP – Reps)

7 Rounds

1 min ON 1 min OFF

6 HSPU

AMRAP Squat Clean 60/40Kg (Rx+ 70/47,5Kg)

Styrke 17

Kraftværk – Styrke

PRIMARY

Clean Pull (5 x 5)

Weighted Pull-ups (5 x 5)

SECONDARY

One Armed Rows (4 x 6)

Dumbell Upright Rows (4 x 8)

Evt. med KB

Hip Extensions (4 x 10)

02-09-2018

Kraftværk – CrossFit

TEKNIK

Push Jerk

Metcon (Time)

In Teams Of 2

I Go – You Go

200m Farmers Walk 24/16Kg

40 Double KB Power Clean

100m Farmers Walk 24/16Kg

100m Suitcase Walking Lunges

Then

5 Rounds

10 Strict Pull-ups

20 Push Jerk 40/60Kg

40 Abmat Situps

TC 30min

31-08-2018

Kraftværk – CrossFit

Snatch (Find 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

In Teams Of 2

I Go – You Go

10 Deadlift 110/75Kg

10 Power Snatch 60/40Kg

10 Ring Dips

Metcon (No Measure)

Tabatha

Bicep Curls

30-08-2018

Kraftværk – CrossFit

Shoulder Press (8-8-8-8)

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Row 30sec (2 Rounds for calories)

2 x 30sec Row

2-4min Break Inbetween Rounds

ALL OUT

Styrke 16

Kraftværk – Styrke

PRIMARY

Bench Press (5 x 5)

Romanian Deadlift (5 x 5)

Kan springes over hvis de har været på CrossFit hold 29/8

Shoulder Press (5 x 5)

SECONDARY

Weighted Ring Dips (6 x 4)

Metcon (No Measure)

Tabata strict leg raises to bar (if possible, can be Scaled)

29-08-2018

Kraftværk – CrossFit

Good Mornings (7-7-7-7)

30´sec Static Core In-between Sets

(Trainers Delight)

Metcon (Time)

15-12-9

Thrusters 50/35 (Rx+ 60/40Kg)

T2B

400m Run (3x)

(After Each Set Of Thrusters & T2B)

TC 17

28-08-2018

Kraftværk – CrossFit

Squat Clean and Jerk (1)

EMOTM 14

1 Squat Clean & Jerk

Increase/Decrease In Weight As Wanted.

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

9 HSPU

9 Front Squat 60/40Kg (Rx+ 75/52,5Kg)

12 Bar Facing Burpees

Styrke 15

Kraftværk – Styrke

PRIMARY

Sumo Deadlift (5 x 5)

Back Squat

Bulgarian Split Squat (4 x 10)

Pr ben

SECONDARY

Barbell Row (Barbell row m. pause i top)

Erstattes af noget andet hvis de har været på gårdsdagens CrossFit

Bicep Curls (WL)

Samme vægt i alle sæt

27-08-2018

Kraftværk – CrossFit

Bench Press (Find 3RM)

Metcon (Time)

1 ROUNDS

15 Push-Ups

20 Abmat Situps

25 Air Squat

9 Power Cleans 60/40Kg

2 ROUNDS

15 Push-Ups

20 Abmat Situps

25 Air Squat

9 Power Cleans 70/47,5Kg

3 ROUNDS

15 Push-Ups

20 Abmat Situps

25 Air Squat

9 Power Cleans 80/55Kg

TC 20Min
Scaled Vægt Forslag:

40/30

50/35

60/40

26-08-2018

Kraftværk – CrossFit

Back Squat (6-6-6-6-6)

@80% 1RM

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

I Go – You Go On Rounds

AMRAP 17

Rx

9 Bent Over Rows 42,5/30Kg

4 Down Ups

9 Push Press 42,5/30Kg

4 Down Ups

9 American KB Swings 24/16Kg

Rx+

9 Bent Over Rows 50/35Kg

6 Down Ups

9 Push Press 50/35Kg

6 Down Ups

9 American KB Swing 32/24Kg

25-08-2018

Kraftværk – CrossFit

Snatch Complex (1-1-1-1-1)

2 Snatch grip DL

3 Hang Power Snatch

4 OH Squat

Metcon (AMRAP – Reps)

AMRAP (5x 2Min)

Intervals

5 Rounds: 2 Min On – 1 Min Off

15 Russian KB Swings

15 Sit-Ups

AMRAP Hang Clusters 42,5/30 Kg
Score: Reps Clusters Performed

(Russian Swings + Sit-Ups Every Round Of The 2 Min Interval)

Styrke 14

Kraftværk – Styrke

PRIMARY

Benchpress Combo (3 x (10 + 10 + 10) )

10 narrow grip, 10 wide grip, 10 normal grip – samme vægt hele vejen igennem
Don’t be greedy

Score your best weight on one of the sets

Push Jerk (5 x 8)

SECONDARY

Dumbell Upright Rows (4 x 10)

Evt. med KB

Med ball throws from floor (4 x 10)

Focus on height
Scoring not necessary

Throw lying on back to catching partner

24-08-2018

Kraftværk – CrossFit

TEKNIK

Hand-Stand // Hand-Stand-Push-Up // Hand-Stand-Walk

Metcon (No Measure)

EMOTM 14

ODD: 3-7 HSPU or 3-7m HSW

EVEN: 6 KB/DB Box Step Overs (Suitcase)

Metcon (Time)

21-15-9

Pull-Ups

Box Jumps

TC 7

23-08-2018

Kraftværk – CrossFit

Paused Front Squat (3-3-3-3-3)

80-85 % 1RM

Metcon (Time)

50-40-30-20-10

Wall Balls 9/6Kg

DU

TC 17