Grenland CrossFit

FULL WOD-PLAN STARTER TIL MANDAG😁❗️

Da er sommerplanen ferdig og full WOD-plan starter opp igjen imorgen mandag. Vi gleder oss til å få alle tilbake på trening igjen🤩

- GCF Teamet😄

WORKOUT OF THE DAY 09.08.2026❗😁⁠⁠
⁠
A, EMOM 12 min (3 Rounds): (min 18-30)
1, 12 Bench Press/Floor Press
2, 12 Left Leg Staggered Stance Romanian Deadlifts
3, 12 Right Leg Staggered Stance Romanian Deadlifts
4, 12 Barbell Bent Over Rows

*Pick loads that give you 2 reps in reserve

B, EMOM 16 min for Max Reps (4 Rounds): (min 33-49)
1, 45 sec for Max Cal Erg
2, 45 sec for Max Line Facing Burpees
3, 45 sec for Max DB Sn**ches 15/10 kg (35/25 lbs)
4, Rest

C, E30 sec for 6 min (3 Rounds): (min 50-56)
1, 20 sec Tucked Hollow Hold
2, 20 sec Left Side Plank
3, 20 sec Right Side Plank
4, 20 sec Superman Hold ⁠
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- GCF Teamet😊⁠
⁠
#2026

WORKOUT OF THE DAY 08.08.2026❗😁⁠
⁠"TEAM WOD"⁠
⁠
Partner Workout Teams of 2:
AMRAP 36 min:
800 m Run Relay (200 m Segments)
60 Deadlifts 60/40 kg (135/95 lbs)
20 Bar Facing Burpees
800 m Run Relay (200 m Segments)
40 Hang Power Cleans 60/40 kg (135/95 lbs)
20 Bar Facing Burpees
800 m Run Relay (200 m Segments)
20 Squat Cleans 60/40 kg (135/95 lbs)
20 Bar Facing Burpees
⁠
- GCF Teamet😊⁠
⁠
#2026

EKSTRA TEAM WOD IMORGEN LØRDAG 11:00😁❗️

Coach Richard kjører en ekstra Team Wod imorgen. Vi ser at det er stor venteliste imorgen, og mange er tilbake fra ferie og igang med trening. Derfor kjører Richard en ekstra Team Wod imorgen.

Fra og med neste uke er vi igang med FULL timeplan igjen, da er også Tabata og Kettlebells WOD tilbake på programmet.

Vi gleder oss til full plan og masse gøy trening fremover med dere❗️

- GCF Teamet😁

WORKOUT OF THE DAY 07.08.2026❗😁⁠
⁠
A, Split Jerk:
3-3-2-2-1-1
- Build from 65% to a heavy single for the day

B, AMRAP 14 min, Ascending Ladder:
2-4-6-8... Push Press 40/25 kg (90/55lbs)
2-4-6-8... Toes to Bar
4-8-12-16... Wall Balls 9/6 kg (20/14lbs)
⁠
- GCF Teamet😁⁠
⁠
#2025

WORKOUT OF THE DAY 06.08.2026❗😁⁠
⁠
E3MOM 36 min (6 Rounds), alternate between:

A, Amrap 2 min:
Max Cal Erg

B, AMRAP 2 min:
10 Left Arm DB Hang Sn**ch 7.5 m Left Arm DB Suitcase Carry Walking Lunge
10 Right Arm DB Hang Sn**ch 7.5 m Right Arm DB Suitcase Carry Walking Lunge
--------------------------------------------------------
DB Weight: 22.5/15 kg (50/35 lbs)
⁠
- GCF Teamet😁⁠
⁠
#2025

WORKOUT OF THE DAY 05.08.2026❗😁⁠
⁠
“Hotshots 19”
6 Rounds For Time:
30 Air Squats
19 Power Cleans 61/43 kg (135/95 lbs)
7 Strict Pull Ups
400 m Run
-----------------------------
Cap 35 min
⁠
- GCF Teamet😁⁠
⁠
#2025

WORKOUT OF THE DAY 04.08.2026❗😁⁠
⁠
E2MOM 36 min (3 Rounds):
1, 30/24 Cal Row
2, Max Burpee Over Rower
3, Rest
4, Max Double DB Man Makers 2*22.5/15 kg (50/35 lbs)
5, Max Meter DB Farmers Carry 2*22.5/15 kg (50/35 lbs) (7.5 m segment)
6, Rest

*1 Man Maker = Renegade Row + Push Up on each side, then 1 Clean + 1
Thruster
⁠
- GCF Teamet😁⁠
⁠
#2025

WORKOUT OF THE DAY 03.08.2026❗😁⁠
⁠
A, Front + Back Squat:
4 sets:
4 Front Squats.2 Back Squats
- 75%+ of 1 RM Front Squat

= rerack and Back Rack

B, AMRAP 12 min:
8 Power Sn**ch 40/25 kg (90/55 lbs)
12 Back Rack Lunges 40/25 kg (90/55lbs)
200 m Run
Rest 30 sec
⁠
- GCF Teamet😁⁠
⁠
#2025

WORKOUT OF THE DAY 02.08.2026❗😁⁠⁠
⁠
A, E40 sec for 12 min (3 Rounds): (min 18-30)
1, 20 sec for Max Reps SA KB Front Rack Reverse Lunge
Left Arm 12/8 kg (25/15 lbs)
2, 20 sec for Max Reps SA KB Front Rack Reverse Lunge
Right Arm 12/8 kg (25/15 lbs)
3, 20 sec for Max Reps SA KB Push Press Left Arm 12/8 kg
(25/15 lbs)
4, 20 sec for Max Reps SA KB Push Press Right Arm 12/8 kg
(25/15 lbs)

B, EMOM 16 min for Max Reps (4 Rounds): (min 34-50)
1, 45 sec for Max KB Swings 16/12 kg (35/25 lbs)
2, 45 sec for Max Cal Erg
3, 45 sec for Max Half Wall Walks/Plank Shoulder Taps
4, Rest

C, E30 sec for 3 min: (min 52-55)
1, 20 sec Tucked Hollow Hold
2, 20 sec Superman Hold ⁠
⁠
- GCF Teamet😊⁠
⁠
#2026