Workout of the day
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Shoulder press, 30kg

evolution of myleo

building my CrossFit box

WOD "hold on"

Workout of the day:

5 rounds for time of
30 sec handstand hold
30 sec chin over bar hold
30 sec L-sit
30 sec squat hold
30 sec plank

do one burpee for every breakdown after completion


Workout of the day:
rest day



Workout of the day:
As many repetitions in 17min with one minute work one every station

virtual shovel
30kg dumbbell farmers walk 5m (dropping the weight is 1 burpee)
25kg sandbag throw over pull up bar


Workout of the day:
7 rounds for time of
2 deadlifts bw
4 handstand push ups
6 pull ups
8 ring push ups
10 toes through rings


Workout of the day
4 rounds for repetition
40 sec work / 20 sec rest
resisted sprint
sumo deadlift highpull 16kg/ 12kg kettlebell
sit ups
dumbbell push press 10kg/5kg

WOD "filthy fifty"

Workout of the day:
For time:
50 Box jump, 45cm
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders/ 150 Singles


Workout of the day:
for time:
deadlift 2 tons/ 1,5 tons
squat 1,5 tons/ 1ton
press 1ton / 1/2 ton

complete as many reps as necesarry
to move given loads

WOD "one rep max jerk"

Workout of the day:
A) one rep max behind neck jerk
B for time
500 row
50 sit ups
400 row
40 sit up
300 row
30 sit ups
200 row
20 sit ups
100 row
10 sit ups