workout of the day:
rest day


workout of the day:

amrap 4min with one minute rest after each couplet

couplet a)
5 power sprint 5m
5 wall balls

couplet b)
4 modified rope climbs
4 burpees

couplet c)
3 pull ups
3 dips

WOD "Helen"

Workout of the day:
3 rounds for time
400m run
21 swing 1.5 pood
12 pull up


workout of the day:
as many rounds as possible in 20min
10 ring dips
15 swing 20kg / 16kg
20m overhead lunges 20kg/10kg

WOD "oli"

Workout of the day:
for time
43 box jumps 45cm
43 sumo deadlift highpull 43kg/ 34kg
43 knees to elbows
43 lunges
43 push ups
43 power cleans 43kg/ 34kg
43 wall balls
43 double unders / tuck jumps
43 cal row


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