FIT AS FU*K

We’re off to the Danish Team CrossFit Challenge today

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After the Danish Team Christmas Challenge, there will be an informal afterparty for all interested !

Location: The Office (Østerbro) , Sortedam Dossering 83, 2100 København Ø

Time: Tables reserved from 10 pm.

WOD 1-3 are:

  

WOD 1: “The Christmas Girls”

Merry christmas from the 3 ladies Diane, Fran and Elizabeth!

1 person from the team will be working at the time. The other person is allowed to change bumper plates on the barbell/prepare in another ways for the next exercise. No rules on how the exercises shall be divided between the persons on the team.

Score: time.

Participants: all teams.

  • 21 handstand push-ups (kipping/strict – no mat under the head)
  • 21 deadlift (men: 100 kg./mixed: 80 kg.)
  • 15 handstand push-ups (kipping/strict – no mat under the head)
  • 15 deadlift (men: 100 kg./mixed: 80 kg.)
  • 9 handstand push-ups (kipping/strict – no mat under the head)
  • 9 deadlift (men: 100 kg./mixed: 80 kg.)
  • 21 thrusters (men: 40 kg./mixed: 40 kg.)
  • 21 pull-ups (all men: chest to bar/women: chin over bar)
  • 15 thrusters (men: 40 kg./mixed: 40 kg.)
  • 15 pull-ups (all men: chest to bar/women: chin over bar)
  • 9 thrusters (men: 40 kg./mixed: 40 kg.)
  • 9 pull-ups (all men: chest to bar/women: chin over bar)
  • 21 squat cleans (men 60 kg./mixed: 50 kg.)
  • 21 ring dips (kipping/strict)
  • 15 squat cleans (men 60 kg./mixed: 50 kg.)
  • 15 ring dips (kipping/strict)
  • 9 squat cleans (men 60 kg./mixed: 50 kg.)
  • 9 ring dips (kipping/strict)

Time limit: 20 min. (if WOD not completed within the time frame, every rep counts).

 

WOD 2: “Santa Gone Bad”

A fight gone bad set-up!

5 stations – 3 rounds – 1 min. rest between each round.

1 person from the team will be working at the time/at each station (= the person who starts at a certain station must stay at that station for the entire minute).

The exercises must be conducted in the order below. The team decides which person who works out at each station in each round (can be changed between rounds).

Score: reps.

Participants: all teams.

3 rounds:

  • 1 min. toes to bar
  • 1 min. double unders (it’s allowed to bring your own jump rope)
  • 1 min. pistols
  • 1 min. power snatches @ 50/30 kg.
  • 1 min. row for calories
  • 1 min. rest

WOD 3: “9 days of Christmas”

Round 1 – Begin with 9 kettlebell swings. Round 2 – Begin with 9 kettlebell swings, 8 box jumps etc. Continue on until the last round is complete finishing off the 9 Days of Christmas with a 1k row.

One team-member finishes one exercise, and the team-members change between all exercises. Let’s say athlete 1 does kettlebell swings in round 1. Then in round 2, athlete 2 does kettlebell swings and athlete 1 does box jumps and so on…. 

Score: time.

For Time:

  • 9 Kettlebell Swings – high (24/16 kg)
  • 8 Box Jump – 20 in.s
  • 7 Burpees
  • 6 Inverted Burpees
  • 5 Power cleans (60 kg /40 kg)
  • 4 Push Presses (60 kg /40 kg)
  • 3 Front Squats (60 kg / 40 kg)
  • 2 Ground to Overheads (60 kg /40 kg)
  • 1  km row (at least 1 switch)

Read more about the participants, chedule and venue here: https://fitasfuck.wordpress.com/2010/10/23/the-danish-team-crossfit-challenge-4th-december-2010/

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2 thoughts on “We’re off to the Danish Team CrossFit Challenge today

  1. Good luck and look like so much fun!!!!

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