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February 29, 2016

Mandag 29.02




OTM 10 min 


1. 8 KB deadlift 

2. 5 Strict Leg raise/ 10 Plank knee to elbow




20 KB swing 24/16

16 Kb swing

Take away 4 reps each round


7,5 m walking lunge between each exercise


4 burpees

8 burpees..


Add 4 reps each round


Timecap 12 min 



Onsdag 02.03




February 27, 2016




16.1 was a great workout, and I hope you all got a crack at it. Congratulations to those who are competing in The Open for their first time, and I hope everyone involved had fun, and got a good sweat on. 

We now have 4 weeks left of the Open, so the programming...

February 23, 2016



Mandag 22.februar




Every 2:30 min x 5 

10 goblet squat (22x1)

5-8 Leg Raise 




«START OVER» 14 min


4 Pushups

6 Airsquats

8 Situps

10 Cal row

12 OH walking lunges

14 Ballslams

16 Kb swing

18 Burpees

20 shuttleruns


Onsdag 23.februar


Every minute, on the...

February 19, 2016


This is the first week of The Open, and I hope many of you signed up. If you are taking The Open somewhat seriously and really want to put your best scores up, make sure you are sleeping lots, eating lots, drinking lots of water, and not pushing things too hard thr...

February 15, 2016

Mandag 15.februar



EMOM 12 min

Bulgarian Split squats (30x1), build up rear foot w/2x20 weightplate 

:30 sec Amrap H.R pushup (30x1)

15 Russian twist 




90 sec on/ 30 sec off x 8


10 shuttleruns + amrap burpees 

10 shuttleruns + amrap jumping lunges

10 shuttleruns + amrap si...

February 13, 2016

Team 46,


This week of programming involves some opportunities to "go heavy", in final preparation for The Open, and the metcons will also refle


ct the style of workouts you will see in The Open. Have fun this week, push into those dark recesses of your pain cave, and g...

February 6, 2016

Crossfit 46,



Well, we are less than 20 days away from The Open. For some people, the upcoming 5 weeks are the culmination of an entire year of training, and a chance to see where they stack up against the elite Crossfitters of their region. For others, it is a great...

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