WOD # 1355 [W] "CrossFit Total" Find 1 RM in: Back Squat Press Deadlift BEGINNERS CLASS AMRAP in 15 min. of: 10 Medicine Ball Clean 25 Double Unders 10 Knees To Chest 25 Double Unders Accessory Work: 3 Rounds, not for time of: 15 s Weighted GHD Hip Extension Hold 5 Hollow To Arch Roll (for side) https://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów

WOD # 1354 [W,G] "Jack" Na cześć Jack M. Martin III (Army Staff Sgt., przypisany do the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash.), lat 26, z Bethany w Oklahoma. Zginął 29 września 2009 roku od wybuchu improwizowanego ładunku wybuchowego na wyspie Jolo na Filipinach. Pamięć o nim przetrwa dzięki żonie Ashley Martin, rodzicom Jack i Cheryl Martin, oraz bliźniakom Abe, Mandi, Amber i Abi. AMRAP in 20 min. of: 10 Push Press 52 kg / 38 kg 10 KB Swings 24 kg / 16 kg 10 Box Jumps 60 cm / 50 cm BEGINNERS CLASS 21 - 15 - 9 reps for time of: Sumo Deadlift High Pull Push Ups 200 m Run after each round Time cap: 12 min. Accessory Work: ROM WOD Warrior Series #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów

WOD # 1353 [G,W] In Teams of 3 Athletes; AMRAP in 14 min. of: First Athlete: Dead Hang Second Athlete: Wall Ball Shots 10 kg / 6kg; 3.05 m / 2.75 m Third Athlete: KB Swings 24 kg / 16 kg *All Athlete work in the same time. Athletes change when someone break the exercises. *Score is the sum of all reps of Wall Ball Shots and KB Swings BEGINNERS CLASS Tabata of: Goblet Squats / Double Unders 2 min. rest then Tabata of: KB Swings / Double Unders Accessory Work: Crossover Symmetry Iron Scap #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów

WOD # 1352 [G,W,M] 5 Rounds, 1 min. per station of: 1st: Max Reps Ring Rows 2nd: Max Reps Thrusters 35 kg / 25 kg 3rd: Max Reps Double Unders 4th: Rest BEGINNERS CLASS 4 Rounds for time of: 12 Hang Power Cleans 12 Front Rack Lunges 6 Burpees Bar Facing Time cap: 10 min. Accessory Work: 3 Rounds, not for time of: 20 s Face Pull Hold 5 KB Windmill (for side) 50 m Double KB Farmer's Walk #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów

WOD # 1351 [W] 5 sets of barbell complex (across): 1 Power Snatch + 2 Overhead Squats + 5 Back Squats BEGINNERS CLASS AMRAP in 16 min. of: 10 Press 15 Ring Rows 20 Sit Ups Accessory Work: 3 Rounds, not for time of: 20 s GHD Hip Extension Hold 30 s Side Plank Starfish Hold https://www.youtube.com/watch?v=YEwzH5JATbI&t=213s #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów

WOD # 1350 [G,W,M] 7 Rounds for time of: 5 Strict Chest To Bar Pull Ups / Chin Ups 15 Unbroken Hang Power Cleans 35 kg / 25 kg 5 Strict Toes To Bar 150 m Run 1 min. Rest Time cap (with rest): 21 min. BEGINNERS CLASS EMOM in 20 min. perform: Odd: 5 Deadlifts Even: 10 Burpees Box Step Up Accessory Work: 3 Rounds, not for time of: 15 s + 15 s Push Up Hold (top + bottom) 20 s GHD Sit Ups Hold #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów

WOD # 1349 [G,W] AMRAP in 12 min. of: 12 Ring Push Ups 24 KB Swing 32 kg / 24 kg BEGINNERS CLASS AMRAP in 14 min. of: 10 Overhead Squats 200 m Run 10 Knees To Chest 200 m Run Accessory Work: 3 Rounds, not for time of: 8 One Leg Hip Bridge (for side) 15 Side Plank Up & Down (for side) #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów https://www.youtube.com/watch?v=m8GZlHJulc8

WOD # 1348 [W,G] 4 Rounds for time of: 9 Front Squats 70 kg / 45 kg 6 Push Press 70 kg / 45 kg 3 Push Jerks 70 kg / 45 kg 12 Bar Facing Burpees Time cap: 10 min. BEGINNERS CLASS 21 - 15 - 9 reps for time of: Wall Ball Shots KB Swing Double Unders Time cap: 9 min. Accessory Work: 3 Rounds, not for time of: 20 s Band Pull Hold 12 Barbell Bench Row 20 Tuck - Up #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów

WOD # 1347 [W,G,M] "Rankel" Na cześć John Rankel (U.S. Marine Corps Sergeant przypisany do 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, stacjonujący w Camp Pendleton, California), lat 23, z Speedway w Indianie. Zginął 7 czerwca 2010 wspierając operacje wojskowe w Helmand w Afganistanie. Pamięć o nim przetrwa dzięki mamie Trisha Stockhoff i ojczymowi Don Stockhoff, ojcu Kevin Rankel i macosze Kim Rankel oraz braciom Nathan Stockhoff i Tyler Rankel. AMRAP in 20 min. of: 6 Deadlift 102 kg / 70 kg 7 Burpee Pull Ups 10 KB Swing 32 kg / 24 kg 200 m Run BEGINNERS CLASS AMRAP in 10 min. of: 150 m Run 15 Air Squat 5 Press Accessory Work: ROM WOD Warrior Series #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów

WOD # 1346 [G,W] In Teams of 3 Athletes; 6 Rounds for time of: 15 Burpee Box Jumps Over 60 cm / 50 cm 13 Overhead Lunges 45 kg / 30 kg 11 Ground To Overhead 45 kg / 30 kg Each Athletes work one by one. First Athlete do one round, then second Athlete do one round, then third Athlete do one round etc. Time cap: 20 min. BEGINNERS CLASS EMOM in 15 min. of: 1st: 10 Pull Ups 2nd: 10 Knees To Chest 3rd: 20 KB Swing Accessory Work: Crossover Symmetry Iron Scap https://www.youtube.com/watch?v=-gqYuxB-m1M #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów

WOD # 1345 [G] AMRAP in 12 min. of: 3 Strict Chest To Bar Pull Ups / Chin Ups 6 Strict Toes To Bar 9 Parallette Push Ups 12 Lunges BEGINNERS CLASS AMRAP in 12 min. of: 20 Sit Ups 10 Front Squats 5 Push Press Accessory Work: 3 Rounds, not for time of: 20 s GHD Reverse Hypers Hold 10 Laying Windshield Wipers (for side) https://www.youtube.com/watch?v=9UlLHiWFcrg #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów

WOD # 1344 [W,G,M] For time: 100 Dumbbell Snatch 22,5 kg / 15 kg 100 Wall Ball Shots 10 kg / 6 kg; 3.05 m / 2.75 m 100 Burpees 100 Double Unders Time cap: 21 min. BEGINNERS CLASS Tabata of: Deadlift / Double Unders 1 min. rest then Buy out: For time: 50 Burpees Time cap: 5 min. Accessory Work: 3 Rounds, not for time of: 20 Band Face Pull 15 s Dead Hang with Lacrosse Ball 20 s L - Hang #CrossFit #EMC #Kids #Competitors #Polska #Warszawa #Fitness #TrainingShowRoom #Proud #Steelstorm #Progenex #Reebok #FitCare #TheraMoc #BeMoreHuman #JustRow #PoseRuning #BurgenerStrength #CrossFit12U1 #NaszWilanów