24 Haziran 2018
WOD
FOR TIME
100 Mountain climbing
90 Air squat 
80 Push up
70 Sit up
60 cal. Row
50 Wallball
40 KB Swing (24/16)
30 Pull up
20 Clean&jerk (60/30)
10 Snatch (60/30)
23 Haziran 2018
WOD
Every 3 min. in 36 min

First 3 min:  15 Wallball 
                     15 Pull up

Second 3 min: 12 cal. Row
                        24 Push up
22 Haziran 2018
“2 persons team wod”
80 cal. Row
80 Deadlift  (70/40)
80 cal. Air bike
80 Front squat (50/30)
80 Burpees
80 Hang power clean (50/30)
80 Jump lunge
80 Shoulder to overhead (50/30)
80 Mountain climbing (senkronize)
80 Sit up (senkronize)
Time cap: 45 min.
21 Haziran 2018
Wod 1
9-15-21
Wallball
KB Swing 

     2 min. Rest

9-15-21
Back squat (50/30)
Shoulder to overhead (50/30)

     2 min. Rest

9-15-21
Burpees
Box jump 

Total time cap: 30 min.

Wod 2
FOR TIME 
50 Leg lift
50 V-up
50 Saw plank 
20 Haziran 2018
Wod 1
FOR TIME
7 Power snatch (50/30)
50 DU
7 Power snatch (55/35)
50 DU
7 Power snatch (60/40)
50 DU

Wod 2
21-18-15-12-9-6-3
Thruster (20/10 kg) (Unbroken)
Pull up
Time cap: 12 min. 

Wod 3
100 Medball sit up
19 Haziran 2018
Wod 1
10 EMOM
1 Squat clean and jerk (%80)

     4 min. Rest

Wod 2
4 ROUNDS 
5 Deadlift (110/80)
10 Bar over burpees 
15 Wallball
Time cap: 10 min.

    4 min. Rest

Wod 3
3 ROUNDS
25 Medball up sit up
25 Russian twist 
40 sec. Plank


18 Haziran 2018
Wod 1
4 ROUNDS 
10 cal. Air bike 
20 Jump lunge
15 Air squat 
Time cap: 9 min. 

      4 min. Rest

Wod 2
9 AMRAP
7 Hang power clean (50/30)
7 Toes to bar

     4 min. Rest 

Wod 3
9 EMOM
1.min= 20 Sit up
2.min= 35 Saw plank
3.min= 35 Back extension 

17 Haziran 2018
Wod 1
4 ROUNDS
5 Power clean (60/40)
10 Toes to bar
15 cal. Row
Time cap: 10 min.

Wod 2
4 ROUNDS 
15 cal. Air bike
10 Push jerk (50/30)
Time cap: 10 min.

Wod 3
150 Sit up
14 Haziran 2018
Wod 1
EMOM
0-5 min= 3 Squat snatch (%60
1 min. Rest
6-11 min= 2 Squat snatch (%70)
1 min= Rest
12-17 min= 1 Squat snatch (%80)

Wod 2
4 ROUNDS 
15 cal. Row
3 Clean&jerk (70/40)
10 cal. Air bike 
3 Clean&jerk (70/40)

         3 min. Rest

4 ROUNDS 
40 m Farmer’s carry (50/30 lbs)
10 Toes to bar
13 Haziran 2018
Wod 1
750 m row
40 Overhead squat (20/10 kg)
40 V-up
500 m row
30 Overhead squat
30 V-up
250 m row
20 Overhead squat
20 V-up
Time cap: 16 min.

       5 min. Rest

Wod 2
KB Swing 
Up-down 
Time cap: 10 min. 

Wod 3
3 ROUNDS 
30 sec. Right Side plank
30 sec. Left Side plank
30 sec. Plank
30 sec. Rest

12 Haziran 2018
Wod 1
3 ROUNDS 
15 Deadlift 
20 DU
12 Hang power clean
20 DU
9 Jerk
20 DU
(Weight: 50/30)
Time cap: 15 min.

Wod 2
20 EMOM
1.min= 15 Row knee pull
2.min= 5 Strict toes to bar
3.min= 20 sec. Hollow rock hold
4.min= 30 Back extension 
11 Haziran 2018
Wod 1
3 ROUNDS 
4/4 One arm dumbbell hang power clean and jerk 
16 Wallball
4/4 One arm dumbbell hang power clean and jerk 
16 Medball squat
(Dumbbell Weight: 50/25 lbs)
Time cap: 10 min.

       4 min Rest

Wod 2
15-12-9-6-3
Muscle snatch (35/15 kg)
Chest to bar pull up
Box jump
Time cap: 12 min.

       3 min. Rest 

Wod 3
3 ROUNDS 
40 Crunch
40 sec. Plank 


10 Haziran 2018
Wod 1
Back squat 
10-9-8-7-6-5-4-3-2-1 reps
(Weight Climbing)

Wod 2
5 ROUNDS 
200 m row
20 Floor dumbbell chest press (50/30 lbs)

Wod 3
5*20 Medball sit up
9 Haziran 2018
WOD
FOR TIME
Cash in 30 Burpee - Toes to bar

27-21-15-9
Cal. Air bike
Pull up

Cash out 30 Burpee - KB Swing 
8 Haziran 2018
Wod 1
Every 3 min. in 12 min
6 Power clean (60/30)
12 Up-down

       2 min. Rest

Wod 2
Every 2 min. in 10 min
4 Front squat (60/30)
30 DU

      2 min.

Wod 3
8 EMOM
3 Clean&jerk (60/30)


7 Haziran 2018
WOD
50 Dumbbell deadlift (50/25 lbs)
50 Air squat 
50 HR Push up

     3 min. Rest

40 cal. Row
40 Plate ground to overhead (20/10 kg)
40 Jump lunge

     3 min. Rest

30 Pull up
30 Dumbbell shoulder to overhead (50/25 lbs)
30 One arm dumbbell snatch (50/25 lbs)

      3 min. Rest

20 cal. Air bike
20 V-up
20 Up-down
TIME CAP: 40 min
6 Haziran 2018
Wod 1
7 EMOM
2 Bear complex (60/30)

      3 min. Rest

Wod 2
4 ROUNDS 
15 cal. Row
15 Wallball (20/14 lbs)
15 Toes to bar
15 Medball squat 
15 cal. Air bike
1 min. Rest 
Time cap: 28 min. 
5 Haziran 2018
Wod 1
3 ROUNDS 
7 Snatch balance (50/20)
21 Push up
Time cap: 8 min. 

      3 min. Rest

Wod 2
Power snatch (40/20)
Box jump 
Time cap: 20 min.

     3 min. Rest

Wod 3
3 ROUNDS 
20 sec. Hollow rock hold
30 sec. Front support 
4 Haziran 2018
Wod 1
12 EMOM
Odd: 2 Squat clean (80/40)
Even: 8 Bar facing burpees

       3 min. Rest 

Wod 2
5 ROUNDS
20 m One arm KB overhead farmer’s carry(left)
15 Goblet squat 
20 m One arm KB overhead farmer’s carry(right)
15 KB Swing 
Time cap: 18 min. 

       3 min. Rest 

Wod 3
FOR TIME
50 Leg lift 
50 Sit up
50 Saw plank


3 Haziran 2018
WOD
FOR TIME
5 ROUNDS
5 Clean&jerk (60/30)
10 Pull up
20 Push up
30 Sit up
40 Air squat 

2 Haziran 2018
Wod 1
4 ROUNDS 
18 Deadlift (50/30 kg)
15 Back squat (50/30 kg)
12 Floor dumbbell chest press (50/25 lbs)

Wod 2
3 ROUNDS 
15 cal. Row
20 L-sit leg raise
10 cal. Air bike
30 Back extension

1 Haziran 2018
Wod 1
3 ROUNDS
20 KB Swing 
50 DU
10 One arm overhead KB lunge (5R/5L)
500 m row / 20 cal. Air bike
10 One arm KB Snatch (5R/5L)
30 Air squat 
Time cap: 25 min.

Wod 2
9 EMOM
1.min= 20 L-sit leg raise
2.min= 40 Back ext. 
3.min= 40 sec. Plank

31 Mayıs 2018
Wod 1
7 EMOM
1 Power clean 
1 Front squat 
1 Push jerk 
1 Split jerk
(Weight: %80-90)

      3 min. Rest

Wod 2
Deadth by hang power clean 
(Weight : 40/20)
1.min= 2 reps
2.min= 4 reps
3.min= 6 reps
4.min= 8 reps 
5.min=10 reps 
6.min= 12 reps
7.min= 14 reps 
8.min= 16 reps
9.min= 18 reps
10.min=20 reps

      5 min. Rest

Wod 3
8 AMRAP
5 Power clean (70/40)
20 Jump lunge
30 Mayıs 2018
Wod 1
4 ROUNDS 
12 Wallball 
10 KB Swing 
8 Box jump 
Time cap: 10 min

        5 min. Rest 

Wod 2
4 ROUNDS 
8 Dumbbell hang power clean and jerk (40/20 lbs)
16 V-up
Time cap: 10 min. 

        5 min. Rest

Wod 3
5 ROUNDS 
20 HR Push up
10 Toes to bar
Time cap: 10 min
29 Mayıs 2018
WOD
4 ROUNDS 
2 Snatch (70/30)
7 Burpees

       3 min. Rest

4 ROUNDS 
2 Clean&jerk (80/40)
10 cal. Air bike 

       3 min. Rest

4 ROUNDS 
7 Back squat (90/50)
30 DU

      3 min. Rest 

4 ROUNDS
5 Deadlift  (100/60)
12 cal. Row

TOTAL TIME CAP: 35 min. 
28 Mayıs 2018
WOD
Every 6 min. in 42 min
0-6 min: 50 Plate ground to overhead
6-12 min: 50 Dumbbell Push press (40/20 lbs)
12-18 min: 50 Deadlift (60/30)
18-24 min: 1K Row
24-30 min: 30 Snatch (40/20)
30-36 min: 70 Sit up
36-42 min: 60 Wallball
27 Mayıs 2018
Wod 1
5 ROUNDS
5 Back squat (100/70)
10 cal. Air bike

Wod 2
30-25-20-15-10
Floor chest press (40/20 lbs)
Cal. Row
26 Mayıs 2018
Wod 1
“Fran”
21-15-9
Thruster (40/20)
Pull up
Time cap: 10 min.

Wod 2
FOR TIME 
1000 m row
75 Sit up
50 cal. Air bike
50 V-up
35 Burpees
25 Toes to bar
25 Mayıs 2018
Wod 1
5-7-9-11-13-15 Clean&jerk (Unbroken-40/20 kg)
30 DU after each round 
(*5 Burpees each broken Clean&jerk)
Time cap: 20 min

Wod 2
5 ROUNDS 
10 cal. Row
10 Push up
10 Toes to bar
Time cap: 8 min.
24 Mayıs 2018
WOD
10 AMRAP 
5/5 Lunge with one arm dumbbell press (24/16 kg)
10 Pull up

         4 min. Rest 

10 AMRAP 
10 cal. Air bike 
5 Deadlift (100/50)

        4 min. Rest 

10 AMRAP 
12 Wallball
12 One arm dumbbell snatch (50/25 lbs)
23 Mayıs 2018
Wod 1
5 ROUNDS 
4 Clean deadlift 
4 Clean pull
4 Clean high pull
(Weight: empty bar)

Wod 2
3 ROUNDS 
5 Hang power clean 
5 Front squat
(Weight: 40/20) (Unbroken)

Wod 3
4*5 Power clean (3 sec. pause high squat position)

Wod 4
5 ROUNDS 
3 Squat clean and jerk (60/30)
6 Bar over burpees 
Time cap: 10 min. 

22 Mayıs 2018
“2 persons team wod”
80 Front squat  (Switch bar / no dropping)
80 cal. Row
80 Shoulder to overhead (Switch bar / no dropping)
80 cal. Air bike 
80 KB Swing (Switch KB / no dropping)
80 Burpees
160 Sit up (senkronize)
(Weight bar: 50/30 kg)
Time cap: 40 min 

21 Mayıs 2018

Wod 1

Snatch / Skill 

5 ROUNDS 

5 Snatch deadlift 

5 Snatch pull

5 Snatch high pull


4*5 Hang power snatch (3 sec pause high squat position)


5*5 Snatch balance


(WEIGHT: Pvc or empty bar)


Wod 2

4 ROUNDS 

5 Power snatch (50/30)

15 Push up

20 Squat

Time cap: 12 min.


20 Mayıs 2018
Wod 1
4 ROUNDS 
5 Back squat (100/60)
10 Burpees

Wod 2
FOR TIME 
42-30-18
Russian KB Swing (24/16)
Medball squat
Medball sit up

19 Mayıs 2018
19 MAYIS ATATÜRK’ü ANMA GENÇLİK VE SPOR BAYRAMI
WOD
Cash in 19 Snatch (60/30)+ 19 Clean&jerk (60/30)
5 ROUNDS 
19 Up-down
5 Thruster (60/30(
Cash out 2018 m row

18 Mayıs 2018
Wod 1
10 ROUNDS 
3 Hang power Clean&jerk (60/30) (Unbroken)
15 Air squat
Time cap: 15 min.

      5 min. Rest 

Wod 2
4 ROUNDS 
12 Deadlift (70/40)
12 Alternatif dumbbell Push press (50/25 lbs)
Time cap: 10 min.



17 Mayıs 2018
WOD

27-21-15
Back squat 
Push jerk
*30 DU after each round 
(Weight: 40/20)

21-15-9
Front squat 
Push press 
*40 DU after each round 
(Weight: 40/20)

15-12-9
Overhead squat 
Strict shoulder press 
*50 DU after each round 
(Weight: 40/20)
Time cap: 35 min. 
16 Mayıs 2018
WOD
Every 3 min. in 36 min

First 3 min: 10 One arm dumbbell snatch (50/20 lbs)
                    5 Pull up
                    10 Push up
                    15 Air squat 

Second 3 min: 15 cal. Row
                        10 Box jump over
15 Mayıs 2018
Wod 1
1 RM Snatch 
Time cap: 12 min.

       3 min. Rest

Wod 2
8 AMRAP
2-4-6-8-10-12-....
Wallball
KB Swing

       4 min. Rest

Wod 3
8 AMRAP
10 Toes to bar
20 Sit up
30 sec. Plank
14 Mayıs 2018
Wod 1
4 ROUNDS 
8 Deadlift 
6 Hang power clean
4 Jerk
2 Thruster 
(Weight:60/30)
Time cap: 8 min.

       5 min. Rest 

Wod 2
Cash in 500 m row
5 ROUNDS 
3 Man maker (40/15 lbs)
7 Dumbbell over burpees
Cash out 30 cal. Air bike
Time cap: 25 min. 

13 Mayıs 2018
Wod 1
30 AMRAP 
1-2-3-4-5-6-7-8-.....
Snatch (60/30)
Burpees
Clean&jerk (60/30)
Box jump

Wod 2
3 ROUNDS
15 Row knee pull
30 Sit up
50 sec. Plank
12 Mayıs 2018
WOD 1
2 ROUNDS 
21-15-9
Wallball
Hang power snatch (40/20)
Box step up with medball 
Time cap: 25 min.

WOD 2
2K Row
11 Mayıs 2018
Wod 1
FOR TIME
12 Clean&jerk (%70)
10 Clean&jerk (%75)
8 Clean&jerk (%80)
Time cap: 10 min.

     5 min. Rest

Wod 2
4 ROUNDS 
7 Dumbbell thruster (50/25 lbs)
14 Toes to bar
21 V-up
Time cap: 15 min.



10 Mayıs 2018
Wod 1
7 EMOM
1 Squat snatch (%80)

     3 min. Rest 

Wod 2
15-12-9-6-3 (Unbroken)
Deadlift (70/40)
Wallball
Pull up
KB Swing (24/16)
*5 Burpees per broken 
Time cap: 15 min.

Wod 3
100 Sit up
2 ROUNDS
Plank
50” on
10” off 


9 Mayıs 2018
Wod 1
6 ROUNDS 
1 Power clean 
1 Hang squat clean
1 Jerk
(Weight: %70-90)

Wod 2
4 ROUNDS 
40 m Farmer’s carry (50/25 lbs)
32 Jump lunge
16 Plate ground to overhead (20/10 kg)
Time cap: 16 min.

Wod 3
3 ROUNDS
30 DU
15 Plate up sit up 
8 Mayıs 2018
WOD
2 ROUNDS 
15 Power snatch (40/20)
30 Wallball 

          3 min. Rest

3 ROUNDS 
300 m row
20 Push up
20 V-up

          3 min. Rest 

4 ROUNDS 
20 One arm dumbbell snatch (40/20 lbs)
10 Box jump over 
7 Mayıs 2018
Wod 1
3 ROUNDS
15 Deadlift (50/30)
30 sec. hanging pull up bar
10 Front squat (50/30)
20 sec. Handstand hold
Time cap: 12 min.

       3 min. Rest 

Wod 2
50-40-30-20 Mountain climbing
25-20-15-10 Dumbbell Push jerk 
Time cap: 8 min. 

      3 min. Rest

Wod 3
3 ROUNDS 
10 Plate up sit up
30 sec. Plank
6 Mayıs 2018
Wod 1
FOR TIME
32 One arm dumbbell snatch (50/25 lbs)
32 Goblet squat with dumbbell 
750 m row
24 One arm dumbbell snatch 
24 Goblet squat with dumbbell 
500 m row
18 One arm dumbbell snatch 
18 Goblet squat with dumbbell 
250 m row

Wod 2
3 ROUNDS 
25 Leg raise
25 Sit up
25 Back ext.
5 Mayıs 2018
Wod 1
Back squat (70/40)
Burpees

Wod 2
4 ROUNDS 
15 cal. Air bike
15 Push jerk (50/30)

4 Mayıs 2018
Wod 1
5 ROUNDS
1 DT
1 Cindy

DT: 12 Deadlift 
        9 Hang power clean
        6 Jerk
       (Weight: 60/30)

Cindy: 5 Pull up
           10 Push up
           15 Air squat 

Wod 2
50-40-30-20-10
DU  (*2 SU)
Sit up

3 Mayıs 2018
WOD
7 AMRAP 
12 cal. Row
8 Jerk (50/30)

     5 min. Rest

7 AMRAP
30 DU
10 Pull up
15 Air squat

     5 min. Rest

7 AMRAP 
20 One arm dumbbell snatch (40/20 lbs)
10 Box jump over 
2 Mayıs 2018
Wod 1
10 EMOM 
Odd: 2 Power snatch (60/30)
Even: 30 DU 

Wod 2
5 ROUNDS
3 Squat clean (60/30)
6 Jerk (60/30)
9 Toes to bar
Time cap: 12 min.

Wod 3
3 ROUNDS 
15 Plank press
30 Crunch
1 Mayıs 2018
Wod 1
12 min AMRAP
12 Thruster (40/20)
6 Bar Muscle-up 

3 min Rest 

Wod 2
12 min AMRAP 
12 Sumo Deadilift Highpull (40/20)
6 Handstand Push-up

3 min Rest

Wod 3
3 ROUNDS
15 Sit-up
30 Crunch
15 Sit-up
30 Russian Twist

30 Nisan 2018
Wod 1
1-2-3-4-5-6-7-8 Clean&jerk (50/30)
2-4-6-8-10-12-14-16 Bar over burpees 
Time cap: 15 min.

     5 min. Rest

Wod 2
15 EMOM
1.min= 12/10 cal. Row
2.min= 20/15 V-up
3.min= 10/8 cal. Air bike
4.min= 20/15 Plate up sit up
5.min= Rest

29 Nisan 2018
Wod 1
2 ROUNDS 
9 Front squat 
15 Back squat 
21 Air squat 
27 Deadlift 
33 Push up
39 DU
(Weight: 50/30)

Wod 2
3 ROUNDS 
40 Saw plank
30 Sit up
20 V-up
28 Nisan 2018
Wod 1
40-30-20-10
Hang power snatch (30/15)
Wallball
Time cap: 15 min.

Wod 2
17-14-11-8-5
Back squat (40/20)
Box jump over 
Time cap: 12 min.
27 Nisan 2018
Wod 1
10 EMOM
Odd: 8 Deadlift (80/40)
Even: 25 Air squat 

      3 min. Rest 

Wod 2
50 cal. Row
50 Push up
50 KB Swing (24/16)
40 Medball sit up
40 Medball squat
40 Plate ground to overhead (20/10)
30 Pull up
30 Handstand push up
30 Toes to bar
Time cap: 25 min. 
26 Nisan 2018
Wod 1
Power clean + Front squat + Push jerk
%60    (3+3+3)
%65    (3+3+3)
%70   3*(3+3+3)

Wod 2
3 ROUNDS
40 DU
30 Hang power clean (40/20)
15 Burpees
Time cap: 16 min 

Wod 3
50 Sit up
50 Saw plank
50 Leg raise 

25 Nisan 2018
Wod 1
Power snatch + Snatch push press + Overhead squat
%60        (3+3+3)
%65        (3+3+3)
%70    3*(3+3+3)

Wod 2
3 ROUNDS 
250 m row
25 Overhead squat (20/10)
25 Push up
Time cap: 12 min.

Wod 3
2 ROUNDS 
50 Crunch
40 sec. Plank
24 Nisan 2018
Wod 1
Front squat 
18-15-12-9-6-3 (Unbroken)
(Weight: 50/30)
Time cap: 12 min. 

        3 min. Rest

Wod 2
21-15-9
Push jerk (50/30)
Box jump 
Time cap: 12 min.

Wod 3
3 ROUNDS 
20 Sit up
30 Saw plank 
23 Nisan 2018
Wod 1
3 ROUNDS 
23 Air squat
4 Power snatch (60/30)
19 cal. Air bike 
20 KB Swing (24/16)
Time cap: 16 min.

       4 min. Rest 

Wod 2
3 ROUNDS 
23 Push up
4 Clean&jerk (60/30)
20 cal. Row
18 Deadlift (60/30)
Time cap: 16 min.
22 Nisan 2018
WOD
5 ROUNDS 
5 Burpees
10 Pull up

      2 min. Rest

6 ROUNDS 
1 Power clean (80/40)
8 Box jump over 

     2 min. Rest

7 ROUNDS 
10 Wallball 
10 KB Sumodeadlift high pull
21 Nisan 2018
Wod 1
5*5 Back squat 

Wod 2
5 ROUNDS 
14 Sumodeadlift high pull (40/20)
12 Dumbbell shoulder to overhead (50/25 lbs)
10 Box step up with dumbbell
Time cap: 25 min.

Wod 3
3 ROUNDS 
20 Sit up
15 V-up
10 L-sit Leg raise
20 Nisan 2018
Wod 1
5 ROUNDS
10 Deadlift (70/30)
2 Squat clean (70/30)
12 Pull up
Time cap: 15 min.

Wod 2
12 AMRAP 
1-2-3-4-5-.... Clean&jerk (60/30)
2-4-6-8-10-..... Toes to bar
19 Nisan 2018
Wod 1
9 AMRAP 
10 Muscle snatch (40/20)
10 cal. Air bike

          4 min. Rest

Wod 2
9 AMRAP 
20 Hang power clean (40/20)
20 cal. Row

          4 min. Rest

Wod 3
9 AMRAP 
30 Pull up
30 Push up
18 Nisan 2018
Wod 1
4 ROUNDS 
5 One arm dumbbell clean and jerk (right-50/25 lbs)
20 Air squat 
5 One arm dumbbell clean and jerk (left - 50/25 lbs)
20 Jump lunge
Time cap: 12 min.

     5 min. Rest

Wod 2
18-15-12-9-6-3
Dumbbell thruster (40/20 lbs)
Dumbbell burpees
Time cap: 15 min.
17 Nisan 2018
WOD

75 Air squat 
50 KB Swing 
25 Burpees
Time cap: 10

2 min. Rest 

3 ROUNDS 
21 Deadlift (60/30)
15 Back squat (60/30)
9 Pull up
*Remaining time: max reps Clean&jerk (60/30)
Time cap: 15 min. 

2 min. Rest

FOR TIME
100 Sit up
75 Leg lift 
50 Saw plank 
16 Nisan 2018
Wod 1
10 EMOM
Odd: 3 Squat clean (70/30)
Even: 1 Clean&jerk (70/30)

Wod 2
10 - 8 - 6 - 4 - 2 Power clean (climbing)
15 - 12- 9 - 6 - 3 Box jump over 
Tme cap: 15 min. 

Wod 3
3 ROUNDS
30 DU
20 V-up 
15 Nisan 2018
Wod 1
10 EMOM
Odd: 5 Front squat (70/30)
Even: 10 Deadlift (70/30)

Wod 2
5 ROUNDS 
300 m row
15 cal. Air bike
10 Burpees
30 DU
14 Nisan 2018
WOD
5 ROUNDS 
7 Hang squat clean (50/30)
14 Pull up
21 cal. Row
14 Toes to bar
7 Power snatch (50/30)
Time cap: 40 min.
13 Nisan 2018
“TWO PERSONS TEAM WOD”

*Cash in 100 cal. Row

160 Air squat - Deadlift hold (80/40)

80 Hang power clean (40/20) - Pull up hold

50 Partner over burpees - Plank

100 Jump lunge - Barbell overhead hold (40/20)
   
*Cash out 100 cal. Air bike 

Time cap: 40 min.
12 Nisan 2018
WOD
2 ROUNDS 
2 min. max reps Back squat (50/30)
2 min. Rest
2 min. max cal. Row
2 min. Rest
2 min. max  Deadlift (50/30)
2 min. Rest 
2 min. max cal. Air bike
2 min. Rest
2 min. max reps shoulder to overhead (50/30)
4 min. Rest


11 Nisan 2018
Every 3 min. in 42 min

First 3 min: 3 Clean&jerk (70/30)
                   12 Push up
                   10 Pull up

Second 3 min: 10 cal. Row
                        12 KB Swing 
                        15 Air squat
10 Nisan 2018
Wod 1
10-9-8-7-6-5-4-3-2-1
Squat clean (60/30)
Floor dumbbell chest press 
Burpees
Time cap: 25 min

Wod 2
“Annie”
50-40-30-20-10
DU
Sit up

9 Nisan 2018
WOD 1
120 Hang power snatch (35/20)
Time cap: 8 min 

        4 min REST

4 ROUNDS 
20 One arm dumbbell snatch (40/20 lbs)
20 Wallball
Time cap: 8 min.

        4 min REST

5 ROUNDS 
15 Plate ground to overhead (15/10)
15 Push up
Time cap: 8 min

WOD 2
3 ROUNDS 
10 L-sit leg raise
30 Crunch
8 Nisan 2018
Wod 1
4 ROUNDS 
10 Front squat (50/30)
15 Toes to bar
30 DU

Wod 2
20 EMOM
1.min= 15/12 KB Swing 
2.min= 12/10 cal. Row
3.min= 10 Box jump over 
4.min=12/10 Burpees
5.min= REST



7 Nisan 2018
Wod 1
12-15-18-15-12
Power clean (50/30)
KB Swing 
Box jump 

Wod 2
3 ROUNDS 
20 One arm dumbbell snatch 
20 cal. Row
6 Nisan 2018
“Two persons team wod”
150 Wallball
40 Clean&jerk (60/30)
20 Cindy
100 Sit up (senkronize)
Time cap: 40 min.
5 Nisan 2018
Wod 1
1RM Power clean 
Time cap: 10 min.

Wod 2
3 ROUNDS 
22 Thruster (40/20)
22 Sumodeadlift high pull (40/20)
Time cap: 18 min.

Wod 3
8 EMOM
Odd: 20 V-up
Even: 30 Back ext.
4 Nisan 2018
WOD 1
30 Power snatch (50/30)

      2 min. Rest

Cash in 500 m row
21-15-9
Deadlift (70/40)
Pull up
Push up
Cash out 30 cal. Air bike
Time cap: 25 min.

WOD 2
Tabata
1- Sit up
2- Plank
3 Nisan 2018
Wod 1
4 ROUNDS 
25 Wallball 
25 Box step up with medball
Time cap: 20 min.

Wod 2
20 EMOM
1.min= 12/10 cal Row
2.min=10/8 cal. Air bike 
3.min= 30 DU
4.min=50 Mountain climbing
5.min= REST
2 Nisan 2018
Wod 1
5 ROUNDS
1 DT (60/30)
10 Burpees
Time cap: 20 min. 
(DT: 12 Deadlift + 9 Hang power clean + 6 Jerk)

Wod 2
3 ROUNDS 
20 Leg raise
20 Medball sit up
20 Kneew to elbow


1 Nisan 2018
Wod 1
Back squat 
2 ROUNDS 
5-4-3-2-1
(%70-75-80-85-90)

Wod 2
4 ROUNDS
10 Floor dumbbell chest press (50/25 lbs)
5 Strict pull up

Wod 3
4 ROUNDS 
250 m row
25 Medball sit up


31 Mart 2018
WOD
5 ROUNDS 
7 Squat clean (70/30)
7 Shoulder to overhead (70/30)
7 Burpees - Chest to bar pull up
*Rest 2 min. between rounds 

30 Mart 2018
“TWO PERSONS TEAM WOD”
Cash in 200 DU
4 ROUNDS
30 Power clean 
30 Push jerk
30 cal. Row
30 Power snatch 
30 Front squat 
30 cal. Air bike 
Cash out 50 Bar over burpees
(Weight:50/30)
Time cap: 45 min. 
29 Mart 2018
Wod 1
1RM Sumodeadlift
Time cap: 10 min. 

         3 min. Rest

Wod 2
21-15-9-15-21
Wallball
Jump lunge with medball 
Burpees 
Time cap: 25 min.
28 Mart 2018
Wod 1
4 ROUNDS
20 One arm dumbbell snatch (50/25 lbs)
20 Push up
Time cap: 10 min. 

Wod 2
17-14-11-8-5
Dumbbell squat (50/30)
Cal. Row
Dumbbell hang power clean and jerk (50/25 lbs)
Box jump
Time cap: 20 min.

Wod 3
4*15 Row knee pull
27 Mart 2018
Wod 1
35 EMOM
1.min= 7 Back squat (60/30)
2.min= 7 KB Deadlift (32/16 lbs)
3.min= 8 Barbell row (50/30)
4.min= 8 Floor dumbbell chest press (50/30 lbs)
5.min= 8 Seated shoulder press (35/20 lbs)
6.min= 9 Dumbbell triceps ext. (50/30 lbs)
7.min= 9 Barrbell curl (30/10 kg)

Wod 2
9 EMOM
1.min= 10 Toes to bar
2.min= 40 sec. Plank
3.min= 25 Leg raise 
26 Mart 2018
Wod 1
12 EMOM
Odd: 2 Power clean + 1 Push jerk (%80)
Even: 1 Squat clean + 1 Split jerk (%80)

Wod 2
60 m (6 tour) Farmer’s carry with plate (10/5)
21 KB Swing (24/16)
21 KB Sumodeadlift high pull
21 Goblet squat 
60 m  (6 tour) Farmer’s carry with plate (10/5)
18 KB Swing 
18 KB Sumodeadlift high pull
18 Goblet squat  
60 m (6 tour) Farmer’s carry with plate (10/5)
15 KB Swing 
15 KB Sumodeadlift high pull
15 Goblet squat 
Time cap: 12 min.

Wod 3
3 ROUNDS
20 Sit up
60 Crunch
20 Back extension


25 Mart 2018
Wod 1
4 ROUNDS 
250 m row
10 Power clean (50/30)
15 Wallball

Wod 2
6 ROUNDS 
5 Strict pull up
10 Push up
24 Mart 2018
Wod 1
Cash in 1000 m row
21-15-9
Thruster (40/20)
Toes to bar
Cash out 50 cal. Air bike

Wod 2
30-20-10
Medball sit up
V-up
40 sec. Plank
23 Mart 2018
Wod 1
2 ROUNDS
21 Back squat 
21 Push jerk
50 Mountain climbing
15 Front squat 
15 Push press
50 Mountain climbing
9 Overhead squat 
9 Shoulder press
50 Mountain climbing
(Weight:50/30)
Time cap: 25 min.

Wod 2
75 Saw plank
50 Sit up
25 V-up
22 Mart 2018
Wod 1
10 ROUNDS 
1 Snatch (60/30)
2 Clean&jerk (60/30)
30 DU
Time cap: 18 min. 

Wod 2
21-15-9
Burpees 
Plate ground to overhead (20/10)
Cal. Row
Jump lunge
Time cap: 10 min.
21 Mart 2018
Wod 1
15-12-9-6
Deadlift (80/40)
Cal. Air bike
Time cap: 8 min

Wod 2
40-30-20
Wallball
Box jump
Push up
Time cap: 15 min. 

Wod 3
100 Sit up

20 Mart 2018
Wod 1
7 EMOM
2 Power clean+ 1 Squat clena + 1 Split jerk (70/30)

Wod 2
3 ROUNDS 
21 Front squat (40/20)
18 Push jerk (40/20)
15 KB Swing (24/16)
12 One arm KB Overhead lunge
9 Pull up
6 HSPU (Sc: 20 sec. Handstand hold)
Time cap: 21 min. 

Wod 3
3 ROUNDS
20 V-up
30 Saw plank

19 Mart 2018
Wod 1
12 EMOM
1.min= 5 Power clean 
2.min= 7 Hang power clean
3.min= 4 Hang squat clean 
(Weight: 50/30)

Wod 2
4 ROUNDS 
2 Power snatch (60/30)
8 Bar over burpees
15 Deadlift (60/30)
15 Push up
Time cap: 12 min.

Wod 3
3 ROUNDS 
15 Plate up sit up
30 Russian twist 
18 Mart 2018
ÇANAKKALE ŞEHİTLERİMİZİN ANISINA...

15 AMRAP
18 KB Swing 
3 Snatch (70/40)
19 cal. Row
15 Box jump

       5 min. Rest

15 AMRAP
18 KB Sumodeadlift high pull
3 Clean&jerk (70/40)
20 cal. Air bike
15 Box jump over 
17 Mart 2018
2018 CrossFit Open Games 18.4
Rx
21-15-9 
Deadlift (100/70)
HSPU
21-15-9
Deadlift (140/90)
Handstand walk (15 m)

Scaled
21-15-9
Deadlift (60/40)
HR Push up
21-15-9
Deadlift (80/60)
Bear  crawl  (15 m)

* No time cap
16 Mart 2018
WOD
50 Wallball 
25 Box jump
50 Plate ground to overhead (20/10)
25 Box jump

         2 min. Rest

50 cal. Row
25 KB Swing
50 cal. Air bike
25 KB Swing

         2 min. Rest

50 Sit up
25 V-up
50 Sit up
25 Saw plank 
15 Mart 2018
WOD
TABATA
1- Squat
2- KB Swing (24/16)
3- Box jump
4- Jump lunge 
5-  One arm dumbbell snatch (50/25)
6- Burpees 
7- Sit up
*Between each round 2 min. Rest

14 Mart 2018
Wod 1
7 EMOM
1 Power clean + 1 Hang squat clean + 1 Jerk
(Weight: 90/40)

Wod 2
30-25-20-15-10 Hang power clean (40/20)
After each round 30 DU 
Time cap: 15 min.

Wod 3
3 ROUNDS
30 Sit up
30 sec Hollow rock hold 


13 Mart 2018
Wod 1
5 EMOM
5 Back squat (90/50)
       
         2 min. Rest

5 EMOM
12 Dumbbell Floor Chest press (50/30 lbs)

         2 min. Rest

5 EMOM
5 Deadlift (100/70)

          2 min. Rest

5 EMOM
5 Shoulder press (50/30)

Wod 2
10 AMRAP
6 Burpee-Box jump
12 KB Swing
18 Air squat
12 Mart 2018
Wod 1
1 Snatch grip deadlift + 1 Hang power snatch 

8 reps > %60
6 reps > %70
4 reps > %80
2 reps > %90
Time cap: 10 min.

      2 min. Rest

Wod 2
10 EMOM
1 Snatch(%90) + 3 Burpees

       2 min. Rest

Wod 3
Plank
3 ROUNDS 
20 on > 40 off
30 on > 30 off
40 on > 20 off


11 Mart 2018
WOD
3 ROUNDS
12 Front squat
15 Back squat
18 Air squat 
20 cal. Air bike
6 Shoulder press
9 Push press 
12 Push jerk
25 cal. Row
(Weight: 50/30)
Time cap: 35 min.
10 Mart 2018
Wod 1
3 ROUNDS 
20 Wallball
20 Pull up
20 Medball sit up

Wod 2
21-15-9
Power clean 
Push jerk 
(Weight: 60/30)
9 Mart 2018
WOD
42 EMOM
1.min= 12/10 cal. Row
2.min= 20 Push up
3.min= 20 Squat
4.min= 12 Plate ground to overhead (20/10)
5.min= 15/12 KB Swing (24/16)
6.min= 12 Toes to bar
7.min= REST
8 Mart 2018
Wod 1
5 ROUNDS 
3 Snatch (60/30)
6 Clean&Jerk (60/30)
400 m row
Time cap: 30 min.

Wod 2
3 ROUNDS 
25 Sit up
50 sec. Plank

7 Mart 2018
Wod 1
20-15-10-5 Dumbbell shoulder to overhead (50/20 lbs)
30-25-20-15 Pull up
Time cap: 12min.

5 min. REST

Wod 2
21-15-9
KB Swing 
Box jump
    2 min. Rest
75 Wallball
Time cap: 15 min.
6 Mart 2018
Wod 1
3 ROUNDS
10 Dumbbell squat snatch 
20 Box step up with dumbbell 
Time cap: 10 min.

Wod 2
16 EMOM
1.min= 12/10 cal. Row
2.min= 10/8 cal. Air bike
3.min= 2 tour bear walk
4.min= REST

Wod 3
3 ROUNDS
30 Leg lift
30 Sit up

5 Mart 2018
Wod 1
4 ROUNDS 
15 Snatch grip deadlift 
10 Snatch pull 
5 Power snatch 
2 Snatch balance
(Weight: 50/30)

Wod 2
12 AMRAP 
15 Pull up
10 Shoulder to overhead (50/30)
5 Front squat (50/30)

2 min. Rest

Max reps hang power snatch in 3 min. (40/20)

4 Mart 2018
Wod 1
12 EMOM
1-4-7-10. min= 3 Power clean (%70)
2-5-8-11. min= 2 Power clean (%80)
3–6-9-12. min= 1 Power clean (%90)

Wod 2
21-15-9
Wallball
Pull up


3 Mart 2018
CrossFit Open Games 2018
18.2
1-2-3-4-5-6-7-8-9-10
Dumbbell squat (50/20 lbs)
Bar facing burpees

18.2a
1 rep Max. Clean

Time cap: 12 min. 

2 Mart 2018
“2 persons team wod”
100 Deadlift (80/40)
50 Plank - partner over burpees
100 Pull up
50 Squat clean (60/30)
100 cal. Row
50 Push up (senkronize)
200 Sit up
Time cap: 40 min. 
1 Mart 2018
Wod 1
4 ROUNDS
25 Thruster (20/10)
15 Burpees
Time cap: 15 min.

       5 min. Rest

Wod 2
4 ROUNDS 
15 KB Swing
12 Push up
9 Box jump
Time cap: 10 min.

Wod 3
3 ROUNDS 
20 Sit up
30/30 sec. Superman

28 Şubat 2018
Wod 1
4 ROUNDS
15 Wallball 
15 Sumodeadlift high pull (40/20)
...and tren 50 Hang power clean (40/20)
Time cap: 15 min.

Wod 2
20 EMOM
1.min= 12/10 cal. Row
2.min=10 Dumbbell hang clean and jerk
3.min= 10/8 cal. Air bike
4.min= 10 Power clean (40/20)
5.min= REST
27 Şubat 2018
Wod 1
4 ROUNDS 
20 Overhead squat (20/10)
10 Burpee-Box jump 
Time cap: 15 min.

Wod 2
Cash in 100 step walking lunge 
3 ROUNDS 
20 Dumbbell deadlift (50/25)
5/5 One arm KB Snatch (24/12)
Cash out 40 cal. Air bike
Time cap: 18 min.

Wod 3
2 ROUNDS 
50 Leg lift
50 Saw plank 

26 Şubat 2018
Wod 1
10 EMOM
Odd: 3 Man maker (40/20 lbs)
Even: 30 DU

Wod 2
20 AMRAP
2 rounds cindy
12 Dumbbell snatch (50/30 lbs)

Wod 3
3 ROUNDS 
20 Sit up
20 V-up
25 Şubat 2018
Wod 1
21-18-15-12-9-6-3
Wallball
KB Swing
Push up
Cal. Air bike
(Tüm hareketler unbroken yapılacak)

Wod 2
3 ROUNDS 
20 Medball sit up
30 Russian twist 
40 Medball crunch 
24 Şubat 2018
CrossFit Open Games 18.1
20 AMRAP 
8 Toes to bar
10 One arm dumbbell hang clean and jerk (M:50 W:35)
14/12 cal. Row

Scaled;
8 Knee to elbow 
10 One arm dumbbell hang clean and jerk (M:35 W:20)
14/12 cal. Row

23 Şubat 2018
Wod 1
Thruster (40/20)
Bar over burpees
Time cap: 10 min.

           5 min. Rest

Wod 2
KB Swing 
Goblet squat 
Time cap:10 min.

Wod 3
2 ROUNDS 
50 Sit up
50 Saw plank

22 Şubat 2018
Wod 1
“Skill workout”
10 ROUNDS 
10 Snatch grip deadlift
7 Hang snatch pull
4 Hip hang power snatch 
(Weight: 20/10)

Wod 2
Dumbbell deadlift (50/30 lbs)
Jump lunge
Plank press
Time cap: 16 min.
21 Şubat 2018
Wod 1
12 Hang power clean 
20 cal. Row
9 Power clean 
20 cal. Row
6 Squat clean 
20 cal. Row
20 Burpees
15 cal. Air bike 
6 Squat clean 
15 cal. Air bike
9 Power clean 
15 cal. Air bike 
12 Hang power clean 
(Weight: 60/30)
Time cap: 20 min.

Wod 2
12 EMOM
1.min= 20 Sit up
2.min= 15 Toes to bar
3.min= 20/15 V-up
4.min= 40 sec. Plank
20 Şubat 2018
Wod 1
50 cal. Air bike 
35 Thruster (20/15)
Time cap: 8 min. 

       5 min. Rest

Wod 2
1000 m row
30 Wallball (9/6)
Time cap: 8 min. 

       5 min. Rest

Wod 3
50 Burpees - pull up
Time cap: 8 min.
19 Şubat 2018
Wod 1
Snatch
%50    15 reps
%60.   12 reps
%70.    9 reps
%80.    6 reps
%90.    3 reps
Time cap: 10 min.

Wod 2
18 AMRAP 
1-2-3-4-5-6-.....Clean&jerk (40/20) (unbroken)
2-4-6-8-10-12-....One arm dumbbell snatch (unbroken)
3-6-9-12-15-18-...... KB Swing (unbroken)

18 Şubat 2018
WOD
4 ROUNDS 
300 m row
150 m run (5 tour)
10 Burpees
20 One arm dumbbell snatch 
20 Dumbbell goblet squat 
20/20 One arm dumbbell Push press

17 Şubat 2018
Wod 1
5*5 Back squat

Wod 2
4 ROUNDS
10 cal. Air bike
15 Power clean (50/30)
15 Pull up

Wod 3
3 ROUNDS 
30 DU
15 V-up
45 sec. Plank
16 Şubat 2018
“Team Wod”
10 ROUNDS 
10 Burpees
10 KB Swing
10 Push up
10 One arm dumbbell snatch 
10 Wallball
(Tüm hareketler senkronize yapılacak)
Time cap: 40 min. 
15 Şubat 2018
Wod 1
30 Cluster (60/30)
Time cap: 6 min.

Wod 2
Every 2 min. in 20 min.

First 2 min: 10 Back squat (50/30)
                    10 Box jump
Second 2 min: 15/10 Burpee-pull up

Wod 3
3 ROUNDS 
20 V-up
40 sec. Plank 

14 Şubat 2018
Wod 1
Deadlift 
Hang power clean 
Jerk
(Weight: 50/30)
Time cap: 20 min. 

         4 min. Rest

Wod 2
3 ROUNDS 
50 Squat
40 Sit up
30 Push up
Time cap: 18 min.
13 Şubat 2018
Wod 1
FOR TIME
20 Turkish get up (right)
100 DU
20 Turkish get up (left)
100 DU

Wod 2
20 AMRAP
20 One arm dumbbell snatch 
20 Wallball
15 Push up
15 Goblet squat 

Wod 3
50 Plank press

12 Şubat 2018
Wod 1
4 ROUNDS 
6 Hang squat snatch (40/15)
8 Bar facing burpees
Time cap: 8 min.

     3 min. Rest

Wod 2
4 AMRAP 
Max. Reps Power snatch (50/30)

      3 min. Rest

Wod 3
1000 m row
50 Medball sit up
40 cal. Air bike
50 Medball up sit up
Time cap: 15 min.
11 Şubat 2018
WOD
27-21-15
Cal. Row
Deadlift (70/40)

    2 min. Rest

21-15-9
Hang squat clean (60/30)
KB Swing 

     2 min. Rest

15-12-9
Push jerk (60/30)
Pull up
   
       2 min Rest

40-30-20
DU
V-up


10 Şubat 2018
WOD
3 ROUNDS
21 Air squat 
21 Push jerk
15 Back squat
15 Push press
9 Front squat
9 Shoulder press 
400 m row
(Weight: 50/30)
9 Şubat 2018
“2 Persons team wod”
1500 m row
100 Push up
50 Snatch (50/30)
100 Pull up
50 Clean&jerk (50/30)
100 Air squat 
100 cal. Air bike

Time cap: 40 min.
8 Şubat 2018
Wod 1
Power clean (unbroken)
(Weight: 60/30)
Time cap: 10 min 

Wod 2
30-20-10
Hang power clean (50/30)
Wallball
Box jump
Time cap: 15 min.

Wod 3
100 Medball sit up
7 Şubat 2018
Wod 1
50 Thruster (40/20)
(Every break 6 Burpees)
Time cap: 8 min. 

Wod 2
5 ROUNDS 
60 m Plate overhead farmer carry 
15 Plate ground to overhead 
15 Squat with plate 
(Plate weight: 20/10)
Time cap: 15 min. 

Wod 3
50 V-up
75 Saw plank
100 Crunch

6 Şubat 2018
Wod 1
10 EMOM
Odd: 2 Power snatch (60/30)
Even: 30 DU 

Wod 2
16 AMRAP
7 Hang power snatch (40/20)
14 KB Sumodeadlift high pull (24/16)
21 Air squat

Wod 3
3 ROUNDS 
40 Crunch
40 Plank
5 Şubat 2018
Wod 1
7 EMOM
1 Power clean + 2 Front squat + 1 Jerk (%80)

Wod 2
5 ROUNDS 
3 Squat clean (70/40)
13 KB Swing
23 Push up
Time cap: 15 min. 

Wod 3
5 EMOM 
20/15 Sit up
4 Şubat 2018
Wod 1
3 ROUNDS 
21 Snatch deadlift (50/30)
18 Wallball
15 Plate ground to overhead
12 Hang power snatch (50/30)
9 Burpees

Wod 2
4 ROUNDS 
Plank 
1 min On
30 sec Off
3 Şubat 2018
Wod 1
17-14-11-7
Power clean (60/30)
Box jump
Pull up

Wod 2
3 ROUNDS 
20 Medball sit up
30 Russian twist
2 Şubat 2018
WOD
“2 Persons team wod”
40 Burpees (senkronize) 
50 Push jerk (50/30)
60 Front squat (50/30)
70 Push up
80 Wallball
90 Deadlift (senkronize) (100/50)
100 cal. Row
Time cap: 40 min.
1 Şubat 2018
Wod 1
30 EMOM
1.min= 12/10 cal. Row
2.min= 10 Bench press (60/40)
3.min= 10 Front squat (50/30)
4.min= 12 Up down
5.min= 10 Dumbbell push press (40/20 lbs)
6.min= Rest

Wod 2
Tabata
Hollow rock/Plank 




31 Ocak 2018
WOD 1
9-15-21
Dumbbell Thruster (40/20 lbs)
Toes to bar

         2 min. Rest

20-30-40
Air squat
KB Swing

         2 min. Rest

9-15-21
Burpees
One arm dumbbell snatch (50/30 lbs)

Time cap: 30 min.

WOD 2
100 Sit up
75 Leg lift 
50 Saw plank


30 Ocak 2018
WOD 1
8 EMOM
Odd: 1 Squat clean and push jerk
Even: 1 Power clean and Split jerk
(Weight: 70/40)


WOD 2
6 AMRAP 
20 Wallball
10 Power clean (60/30)

      2 min REST

6 AMRAP 
15 cal. Row
10 Push jerk (60/30)

      2 min REST

6 AMRAP
12 cal. Air bike
6 Hang squat clean (60/30)
29 Ocak 2018
Wod 1
7 EMOM
5 Snatch Balance (50/30)

Wod 2
5 ROUNDS 
5 Hang squat snatch (50/30)
10 Burpee-Box jump
Time cap: 18 min.

Wod 3
4 ROUNDS
30 DU 
20 V-up 
28 Ocak 2018
Wod 1
40 Air squat 
40 cal. Row
30 Wallball 
30 Ring row 
20 Thruster (50/30)
20 Pull up
10 Cluster (50/30)
10 Burpees
Time cap: 25 min. 

Wod 2
3 ROUNDS 
30 Russian twist 
20 Leg lift 
10 Toes to bar
27 Ocak 2018
Wod 1
5*5 Front squat

Wod 2
4 ROUNDS 
10 Deadlift (70/40)
20 Wallball
30 step walking lunge
Time cap: 16 min.

Wod 3
75 Medball sit up
26 Ocak 2018
“3 PERSONS TEAM WOD”
90 Power clean (50/30)
120 Wallball
90 cal. Air bike
120 Push up
90 Pull up
120 One arm dumbbell snatch (50/25 lbs)
90 Box jump over 
25 Ocak 2018
WOD
Every 3 min. in 36 min

First 3 min:  20 Squat
                     15 Push up
                     250 m Row

Second 3 min: 12 Pull up
                        12 Overhead plate reverse lunge
                        10 cal. Air bike

Third 3 min: 20 Plate ground to overhead
                     10 Burpees
24 Ocak 2018
Wod 1
Every 2 min. Death by..
1 Snatch (50/30)
2 Clean&jerk (50/30)
20 DU

2 Snatch 
4 Clean&jerk 
20 DU

3 Snatch 
6 Clean&jerk 
20 DU 

4 Snatch 
8 Clean&jerk 
20 DU

5 Snatch 
10 Clean&jerk 
20 DU
.
.
.
.

Wod 2
21-15-9
Wallball
Box jump
V-ups
23 Ocak 2018
Wod 1
5 ROUNDS 
12 Snatch deadlift 
9 Hang power snatch 
6 Overhead squat
(Weight: 50/30)

Wod 2
“CrossFit Open Games 18.0”
21-15-9
One arm dumbbell snatch (50/25 lbs)
Dumbbell over burpees 

Wod 3
5 EMOM
10 Toes to bar
22 Ocak 2018
Wod 1
Back squat (50/30)
Push jerk (50/30)
KB Swing (24/16)
* After each round 300 m row or 12 cal. Air bike
Time cap: 30 min.

Wod 2
30-20-10
Sit up
V-up
Saw plank

21 Ocak 2018
Wod 1
27-21-15-9
Cal. Air bike
Dumbbell thruster (40/20 lbs)

Wod 2
3 ROUNDS 
15 Row knee V- pull
30 Sit up

20 Ocak 2018
Wod 1
15 Dumbbell hang squat clean&jerk (50/25 lbs)
15 Dumbbell Clean&jerk

Wod 2
40-30-20-10
Cal. Row
Plate ground to overhead (25/10)
19 Ocak 2018
Wod 1
Every 3 min. in 21 min.
3 Bear complex (60/30)
10 Burpees 

Wod 2
100 Sit up
50 V-ups
Time cap: 10 min. 
18 Ocak 2018
Wod 1
6 ROUNDS 
1 Power clean 
1 Push jerk
1 Front squat
1 Hang squat clean 
1 Split jerk
...in 15 min.

           5 min. Rest

Wod 2
20 AMRAP 
20 cal. Row / 15 cal. Air bike
15 Hang power clean (40/20)
10 Handstand Push up
17 Ocak 2018
Wod 1
KB Russian Swing (32/16)
Jump lunge
Time cap: 18 min. 

            4 min. Rest

Wod 2
10-20-30-40-50
KB Sumodeadlift high pull (24/16)
Air squat
Time cap: 18 min. 
16 Ocak 2018
Wod 1
30 Power snatch (60/30)
Time cap: 7 min.

           2 min. Rest

Wod 2
20-30-40
One arm dumbbell snatch (50/25 lbs)
Goblet squat with dumbbell
Time cap: 15 min. 

           3 min. Rest

Wod 3
12 EMOM
1.min= 20 Sit up
2.min= 15 V-up
3.min= 40 sec. Plank
15 Ocak 2018
Wod 1
1 RM Clean&Jerk
...in 15 min.

Wod 2
3 ROUNDS
9 Clean&Jerk (60/30)
21 cal. Row
     
        2 min. Rest 

FOR TIME 
40 Wallball
40 Box step up with medball
40 Medball Push up

Total time cap: 20 min.
14 Ocak 2018
Wod 1
“ Death by Thruster “
EMOM
1 Thruster 
2 Thruster 
3 Thruster 
.
.
.
(Weight: 40/20)

Wod 2
3 ROUNDS 
20 DU
15 KB Swing 
20 DU
15 Box jump
20 DU
15 Back squat (40/20)
13 Ocak 2018
Wod 1
10 EMOM
1 Squat snatch (60/30) + 10 Push up

Wod 2
7 ROUNDS
7 Pull up
7 Wallball
7 Box jump
7 cal. Air bike
12 Ocak 2018
Wod 1
10-9-8-7-6-5-4-3-2-1
Deadlift
Front squat
Push jerk
(Weight: 60/30)

Wod 2
FOR TIME
30 cal. Air bike
30 Pull up
30 cal. Row
30 Toes to bar

11 Ocak 2018
Wod 1
7 AMRAP 
4 Box jump
8 Wallball
12 KB Swing
       2 min. Rest
Max. Reps Power clean in 3 min.
(Weight: 60/40)

Wod 2
4 ROUNDS 
10 One arm dumbbell snatch (50/25 lbs)
10 Shoulder to overhead (40/20 kg)
10 Pull up
Time cap: 8 min.

Wod 3
1K Row
100 Medball sit up 

10 Ocak 2018
TEAM WOD
“3 persons”
90 Hang squat clean (60/30)
120 Pull up
150 Deadlift (60/30) 
150 cal. Row
90 Push jerk (60/30)
120 KB Swing (24/16)
120 Plate ground to overhead (20/10)
30 Burpees (senkronize)
Time cap: 45 min.


9 Ocak 2018
Wod 1
4 ROUNDS 
7 Snatch balance (40/20)
14 Box  jump 
21 KB Swing 
Time cap: 18 min.

          5 min. Rest 

Wod 2
4 ROUNDS 
5 Power snatch (60/40)
25 Wallball
45 Medball sit up
Time cap: 18 min.

8 Ocak 2018
WOD
8 AMRAP 
1-2-3-4-5-..... Squat clean (70/30)
10-20-30-40-50-...... Jump bar over 

        4 min. Rest

8 AMRAP 
1-2-3-4-5-......Power clean (70/30)
2-4-6-8-10-......Burpee bar over 

        4 min. Rest

8 AMRAP 
1-2-3-4-5-......Clean&jerk (70/30)
10-20-30-40-50-....... DU
7 Ocak 2018
WOD
7 ROUNDS 
10 Dumbbell deadlift (50/30 lbs)
30 step walking lunge
     
      2 min. Rest

3 ROUNDS 
20 Right medball squat
20 KB Russian swing (32/16 kg)
20 Left medball squat 
20 KB Russian swing 
6 Ocak 2018
Wod 1
10 ROUNDS 
4 Deadlift 
3 Front squat 
2 Clean&Jerk
1 Snatch 
(Weight: 60/30)

Wod 2
3 ROUNDS 
10 Toes to bar
20 Row knee pull 
30 Medball sit up 
5 Ocak 2018
WOD
30-24-18
Squat
Plate ground to overhead (25/10)
Push up

         2 min. Rest

21-15-9
Pull up
KB Swing (24/16)
Push press (50/30)

        2 min. Rest

15-12-9
Cal. Row
Cal. Air bike 
Burpees

4 Ocak 2018
WOD
Every 2 min. in 40 min.

First 2 min: 5 Power clean (60/40)
                    15 Wallball

Second 2 min: 10/8 cal. Air bike
                         12/8 One arm dumbbell snatch (50/25 lbs)
3 Ocak 2018
Wod 1
7 EMOM
2 Power snatch(60/30) + 5 Up-down 

Wod 2
3 ROUNDS 
500 m row 
21 Snatch deadlift (50/30)
12 Hang power snatch (50/30)
Time cap: 15 min.

Wod 3
3 ROUNDS 
50 DU
50 Cross crunch
50 sec. Plank 
2 Ocak 2018
Wod 1
15 EMOM
1.min= 4 Power clean
2.min= 2 Hang power clean+1 Hang squat clean
3.min= 2 Squat clean
(Weight: 60/30)

Wod 2
4 ROUNDS 
5 Hang squat clean (TNG) (50/30)
10 Burpees
15 KB Swing
Time cap: 12 min.

Wod 3
FOR TIME
30 V-ups 
40 Leg lift
50 Sit up

1 Ocak 2018
Wod 1
5*5 Front squat

Wod 2
9-15-21-27
KB Swing
Deadlift (70/40)
Dumbbell Push press 
Cal. Row
V-ups
31 Aralık 2017
“New Year WOD”
1- Snatch
2- Clean&Jerk
3- Burpee-pull up
4- Dumbbell Box step up
5- Hang squat clean
6- Deadlift 
7- Push up
8- Cal. Air bike
9- Wallball
10- Cal. Row
11- KB Swing
12- Dumbbell burpee and clean&jerk
(Weight: 60/40)
30 Aralık 2017
Wod 1
15 Back squat (%60)
50 DU
12 Back squat (%70)
50 DU
9 Back squat (%80)
50 DU
6 Back squat (%85)
50 DU
3 Back squat (%90)
50 DU

Wod 2
3 ROUNDS 
30 cal. Row
20 Wallball 
10 Deadlift (70/40)
29 Aralık 2017
Wod 1
4 ROUNDS 
20 Thruster (30/15)
15 Overhead squat (30/15)
10 Bar over burpees 
Time cap: 16 min. 

       5 min. REST

Wod 2
16 EMOM
Odd: 60 m run 
Even: 8 KB Swing + 8 KB Sumodeadlift high pull 
28 Aralık 2017
WOD
5 ROUNDS 
12 Deadlift 
9 Hang power clean
6 Push jerk
(Weight:60/30)
* Each Round between 3 cindy
“Cindy”
5 Pull up
10 Push up
15 Squat
Time cap: 40 min.
27 Aralık 2017
WOD 
3 ROUNDS 
27 Sit up
21 cal. Air bike
18 Back squat (50/30)
15 KB Swing 
12 Push up
9 Pull up
26 Aralık 2017
WOD 
75 Power snatch (35/15)
750 m row
75 Wallball
50 cal. Air bike
75 One arm dumbbell snatch (50/25 lbs)
75 Mountain climbing
75 Medball sit up 
Time cap: 40 min

25 Aralık 2017
Wod 1
1 RM Power clean
...in 15 min.

Wod 2
4 ROUNDS 
10 Deadlift 
5 Hang squat clean (TNG)
10 Box jump 
5 Push jerk
(Weight: 60/30)

Wod 3
3 ROUNDS 
15 V-up
30 Saw plank 
24 Aralık 2017
Wod 1
2-2-2-2-2
Front squat (climbing)

Wod 2
30 EMOM
1.min= 12/10 cal. Row
2.min= 10 Hang power clean (50/30)
3.min= 25/20 Air squat
4.min= 10/8 Burpees 
5.min= REST
23 Aralık 2017
“HERO WORKOUT”
5 ROUNDS 
200 m Run (7 tour)
10 Burpee-Box jump 
10 Sumodeadlift high pull (40/20)
10 Thruster (40/20)
1 min. Rest
22 Aralık 2017
Wod 1
5 ROUNDS 
5 Power snatch (60/30)
10 KB Swing 
15 Wallball 
20 Push up

Wod 2
4 ROUNDS 
7 Strict toes to bar
14 Medball sit up

21 Aralık 2017
Wod 1
10 EMOM
Odd: 4 Cluster (50/20)
Even: 30 DU

Wod 2
3 ROUNDS 
9 Seated shoulder press
15 Box step up with dumbbell
21 Burpees
27 Dumbbell hang power clean
Time cap: 24 min. 

Wod 3
50 Sit up
40 Leg lift
30 V-up
20 Aralık 2017
Wod 1
21-15-9
Back squat 
Push jerk
Cal. Row
Time cap: 10 min.

3 min. Rest

Wod 2
18-12-6
Front squat
Push press
Cal. Air bike
Time cap: 10 min. 

3 min. Rest

Wod 3
15-9-3
Overhead squat 
Shoulder press 
Bar facing burpees
Time cap: 10 min.

(Weight: 40/20 kg )
19 Aralık 2017
Wod 1
6 ROUNDS 
1 Power clean
1 Hang power clean 
1 Hang squat clean 
1 Jerk 

Wod 2
42-30-18 One arm dumbbell snatch 
30-21-12 Box jump over 
18-12-6 Hang squat clean (40/20)
Time cap: 25 min.

Wod 3
7 ROUNDS 
Plank
20 sec. On
20 sec. Off 
18 Aralık 2017
“Team Wod”
60 Power snatch (50/30)
60 cal. Row
60 Front squat (50/30)
150 DU
60 Pull up
60 cal. Air bike
60 Clean&Jerk (50/30)
150 Medball sit up
Time cap: 40 min. 
17 Aralık 2017
Wod 1
Go to Max. in 15 min.
Back squat 

Wod 2
20 AMRAP 
Cindy 
5 Pull up
10 Push up
15 Squat 
16 Aralık 2017
WOD
FOR TIME
30 Hang squat clean (40/20)
30 Pull up
800 m row 
30 Hang squat snatch (40/20)
30 Toes to bar
40 cal. Air bike
30 Thruster (40/20)
30 Up-down 
30 cal. Ski erg

15 Aralık 2017
Wod 1
7 EMOM
1 Power clean + 1 Squat clean

Wod 2
20 AMRAP 
60 cal. Row
50 Squat 
40 Box jump over 
30 Power clean (50/30)
20 Pull up

Wod 3
100 Sit up
14 Aralık 2017
Wod 1
4 Power clean+1 Front squat+3 Push jerk
3 Power clean+2 Front squat+3 Push jerk
2 Power clean+3 Front squat+3 Push jerk
1 Power clean+4 Front squat+3 Push jerk
(Climbing)

Wod 2
4 ROUNDS 
12 Burpees 
9 Box jump
6 Deadlift (90/50)


13 Aralık 2017
Wod 1
7*7 Seated Shoulder press (KB or Dumbbell)

Wod 2
42-30-18
KB Swing (24/16)
Push up
Wallball
Time cap: 19 min.

Wod 3
8 EMOM 
1.min= 20/15 Sit up
2.min= 30 Saw plank
3.min= 20/15 V-up
4.min= 40 sec. Plank
12 Aralık 2017
Wod 1
21-15-9
Power snatch 
V-up
      3 min. Rest

Wod 2
15-12-9
Hang power snatch
Clap push up
       3 min. Rest

Wod 3
9-6-3
Squat snatch
Chest to bar pull up

(Weight: 50/30)


11 Aralık 2017
TEAM WOD
40 Burpees
60 Thruster (50/30)
80 Box jump 
100 Deadlift (50/30)
1500 m row
100 Deadlift 
80 Box jump 
60 Thruster 
40 Burpees
10 Aralık 2017
Wod 1
3 ROUNDS
500 m row
21 Deadlift (70/50)
12 Bench press (50/30)

Wod 2
3 ROUNDS 
30 V-up
60 sec. Plank 

9 Aralık 2017
Wod 1
FOR TIME 
21 Power clean
30 cal. Row
18 Front squat
30 cal. Row
15 Jerk
30 cal. Row
(Weight: 60/40)

Wod 2
10-9-8-7-6-5-4-3-2-1
Back squat 
8 Aralık 2017
Wod 1
4 ROUNDS 
7 Power snatch (40/20)
14 cal. Air bike 
Time cap: 8 min.

4 min. Rest

Wod 2
8 AMRAP
50 Thruster (20/10)
50 Push up

4 min. Rest

Wod 3
8 EMOM 
Odd: 10 Burpees touch to target 
Even: 12/10 Pull up

7 Aralık 2017
WOD
2 ROUNDS 
1- Max. Cal. Row
2- Deadlift (50/30)
3- Max. Cal. Ski erg
4- KB Swing 
5- Max. Cal. Air bike 
6- Air squat
7- Burpees
8- Pull up
9- DU
10- V-up
11- Mountain climbing 
12- Sit up
3 min. REST

1 min. On
30 sec. Off
6 Aralık 2017
Wod 1
60 m Plate overhead farmer carry
40 Wallball
20 Dumbbell hang power clean

60 m Plate overhead farmer carry
40 One arm dumbbell snatch
20 Clap Push up

60 m Plate overhead farmer carry
40 Dumbbell deadlift 
20 Burpees
Time cap: 20 min. 

Wod 2
3 ROUNDS
30 Row knee pull 
30 Medball Sit up
30 Saw plank
5 Aralık 2017
Wod 1
21-15-9-15-21
KB Swing (24/16)
Box jump
Time cap: 12 min.

       4 min. Rest 

Wod 2
5 ROUNDS 
15 Pull up
18 Plate ground to overhead (25/10)
21 Up-down 
Time cap: 20 min.
4 Aralık 2017
Wod 1
5 ROUNDS 
5 Power clean (60/40)
20 Jump lunge

       3 min. Rest

Wod 2
4 ROUNDS 
5 Hang power clean (60/40)
25 Squat

       3 min. Rest

Wod 3
3 ROUNDS 
5 Squat clean (60/40)
50 Mountain climbing 

3 Aralık 2017
WOD
Cash in 1000 m row
10 ROUNDS 
1 Snatch (60/30)
2 Clean&Jerk (60/30)
10 Toes to bar
Cash out 1000 m row
Time cap: 30 min. 
2 Aralık 2017
Wod 1
30 Bear complex (60/30)
Time cap: 10 min.

Wod 2
5 ROUNDS 
9 Dumbbell hang squat clean
12 Pull up
15 Push up
Time cap: 15 min.




1 Aralık 2017
Wod 1
24 EMOM
1.min= 10 Deadlift
2.min= 4 Power snatch
3.min= 5 Power clean
4.min= 6 Front squat
5.min= 7 Push jerk
6.min= REST
(Weight: 60/30)

       4 min. REST

Wod 2
12 EMOM 
1.min= 12/10 cal. Row
2.min= 10/8 cal. air bike
3.min= 12/10 Burpees
4.min= REST
30 Kasım 2017
Wod 1
Every 90 sec. for 12 min.
1 Push presss
2 Push jerk
3 Split jerk
(Weight: %80-85)

Wod 2
15 AMRAP 
2-4-6-8-10-12-........
Deadlift (50/30)
Front squat (50/30)
Hang power clean (50/30)
Bar over burpees
29 Kasım 2017
Wod 1
30 Squat clean and jerk (60/30)
Time cap: 10 min. 

Wod 2
4 ROUNDS 
10 One arm KB Push press (right)
15 Goblet squat
10 One arm KB Push press (left)
15 KB Sumodeadlift high pull
Time cap: 15 min. 

Wod 3
Tabata
Sit up / Plank 

28 Kasım 2017
Wod 1
50 Overhead squat (with PVC)
(3 sec. pause)

Wod 2
5 ROUNDS
4 Snatch deadlift
4 Snatch high pull 
4 Power snatch

Wod 3
24-18-12-6
Wallball (unbroken)
Box jump
27 Kasım 2017
Wod 1
7 EMOM
3 Squat clean (TNG) (60/30 kg)

Wod 2
21-15-9
Cal. Row
Power clean (50/30)
Pull up
One arm dumbbell overhead squat

Wod 3
30-20-10
DU
Sit up


26 Kasım 2017
WOD
2 ROUNDS
21 Air squat
20 DU
15 Back squat
20 DU
9 Front squat 
30 cal. Air bike 
9 Shoulder press 
20 DU
12 Push press
20 DU
15 Push jerk
(Weight: 60/30)
*3 min. Rest 

25 Kasım 2017
Wod 1
21-15-9
Deadlift (60/40)
Box jump over 

     2 min. REST

Wod 2
15-12-9 (50/30)
Power clean
Bar facing burpees

      2 min. REST

Wod 3
12-9-6
Thruster (40/20)
Burpee-box jump over
24 Kasım 2017
Wod 1
8 EMOM
Odd: 5 Front squat (60/30)
Even: 30 Jump bar over 

Wod 2
800 m row
12 Pull up
24 KB Swing
48 Toes to bar
96 Sit up
48 Push up
24 KB Sumodeadlift high pull 
12 Pull up
800 m row
Time cap: 25 min. 
23 Kasım 2017
Wod 1
7*3 Power clean
(Below knee and above knee 3 sec. pause)

Wod 2
4 AMRAP
15 Power clean (50/30)
30 Toes to bar
Max. Cal air bike 
     2 min. Rest
4 AMRAP
15 Hang squat clean (50/30)
30 Push up
Max. Cal Row
      2 min. Rest
4 AMRAP
15 Hang Power clean (50/30)
30 Sit up
Max. Reps Burpees
22 Kasım 2017
Wod 1
50 DU
40 Goblet squat 
30 KB over burpees 
20 Chest to bar pull up 
10 Wallwalk
20 Pull up 
30 Burpees
40 step walking lunge with KB
50 DU
Time cap: 30 min.

Wod 2
50 Saw plank 
50 Leg lift
50 Sit up
21 Kasım 2017
Wod 1
5*5 Deadlift 

Wod 2
20 AMRAP 
15 Deadlift (60/30)
20 Box jump over 
30 Wallball 

Wod 3
Tabata / Plank
20 Kasım 2017
Wod 1
6 ROUNDS
1 Power snatch 
1 Hang power snatch 
2 Overhead squat 

Wod 2
4 ROUNDS
12 Hang power snatch (40/20)
12 KB Swing 
15 Hang power clean (40/20)
15 Push up 
Time cap: 12 min. 

Wod 3
3 ROUNDS
15 Russian twist 
15 Medball sit up 
15 V-ups 
19 Kasım 2017
CROSSFIT 216 CHALLENGE 2017
FINAL DAY
(Bugün salonumuzda tüm gün final müsabakası vardır. Günlük antrenmanlar için “REST DAY”
18 Kasım 2017
WOD
5 ROUNDS
5 AMRAP
10 Power clean (50/30)
12 Burpees
14 Box jump 
20 Sit up 
Max. distance row 
1 min. REST
17 Kasım 2017
Wod 1
400 m row
21 Thruster (40/20)
400 m row 
21 Snatch (50/30)
400 m row 
21 Power clean (60/40)

Wod 2
4 ROUNDS
7 Clap push up 
14 KB Swing
21 Squat
16 Kasım 2017
Wod 1
10 ROUNDS
1 Clean&Jerk (70/40)
7 Burpees 
Time cap:15 min. 

  5 min. Rest 

Wod 2
10 ROUNDS
1 Power snatch (60/30)
21 DU
Time cap: 15 min.
15 Kasım 2017
Wod 1
9 AMRAP
2-4-6-8-10-12-......
Wallball
Box jump over 

     4 min. REST

Wod 2
9 AMRAP
150 m row 
15 Plate ground to overhead

      4 min. REST

Wod 3
9 AMRAP
3-6–9-12-15-....
Cal. Air bike 
Front squat (40/20)


14 Kasım 2017
Wod 1
7 ROUNDS
1 Power clean 
1 Hang squat clean 
1 Front squat 
1 Jerk

Wod 2
FOR TIME
1000 m row 
50 One arm dumbbell snatch
40 cal. Air bike 
60 Wallball 

Wod 3
4 ROUNDS
Plank 
40 sec. On
20 sec. Off 
13 Kasım 2017
Wod 1
Squat snatch go to max...
Time cap: 15 min.

Wod 2
2 ROUNDS
22 Hang power snatch (40/20)
22 Burpess
     3 min. Rest
2 ROUNDS
22 Thruster (40/20)
22 Pull up 
     3 min. Rest 
2 ROUNDS
22 Power clean (40/20)
22 Push up 
12 Kasım 2017

42 EMOM

1.min= 8 Dumbbell burpees 

2.min= 30/20 Row knee pull 

3.min= 3 Clean&Jerk (60/30)

4.min= 12/10 Box jump over 

5.min= 4/3 Bear complex (50/30)

6.min= 10 Pull up 

7.min= Rest


11 Kasım 2017
Wod 1
5 ROUNDS
21 DU
18 One arm dumbbell snatch (50/20 lbs)
15 Overhead squat (40/20 kg)
12 Push up 
9 Toes to bar

Wod 2
100 Sit up 
10 Kasım 2017
Wod 1
18 AMRAP 
10 Clean&Jerk (50/30)
11 Pull up
19 KB Sumodeadlift high pull 
38 cal. Row 

4 min. Rest

Wod 2
18 AMRAP 
10 Snatch (50/30)
11 Box jump
20 KB Swing
17 cal. Air bike

9 Kasım 2017
Wod 1
50 Wallball 
20 Power clean
40 Wallball
15 Power clean
30 Wallball
10 Power clean
(Clean weight: 60/30)
Time cap: 15 min.

Wod 2
20 EMOM
1.min= 50 Mountain climbing
2.min= 15/12 cal. Row
3.min= 12/10 cal. air bike
4.min= Rest 
8 Kasım 2017
Wod 1
5 ROUNDS 
10 Dumbbell burpees 
60 m farmer carry 
10 Dumbbell hang power clean
25 Air squat 

Wod 2
4 ROUNDS 
10 Toes to bar
20 Leg lift 
30 Sit up
40 Saw plank

7 Kasım 2017
Wod 1
20 EMOM 
1.min= 15 Deadlift
2.min= 12 Hang power clean
3.min= 9 Front squat 
4.min= 6 Jerk
5. min= Rest
(Weight: 50/30)

Wod 2
4 ROUNDS
20 Jump lunge
15 V-up
10 Seated dumbbell shoulder press

6 Kasım 2017
Wod 1
7 EMOM
2 Power snatch (%80/90)

Wod 2
57 cal. Row
57 KB Swing
57 One arm dumbbell snatch
57 Wallball
57 Box jump 
57 Push up
Time cap: 35 min.
5 Kasım 2017
Wod 1
2 ROUNDS 
Back squat 
%60.   7 reps 
%70.   5 reps 
%80.   3 reps
%90.   1 reps 

Wod 2
40 KB Swing 
30 Hang power clean (40/20)
20 cal. Row
10 Burpee-pull up
20 cal. Air bike
30 Front squat (40/20)
40 KB Sumodeadlift high pull 
4 Kasım 2017
Wod 1
75 Medball cluster

Wod 2
5 ROUNDS 
7 Bench press (80/40)
300 m row

Wod 3
100 Medball sit up 

3 Kasım 2017
Wod 1
FOR TIME
40 cal. Row
20 Thruster (40/20)
30 cal. Air bike
15 Thruster (50/30)
20 Burpees 
10 Thruster (60/40)
Time cap: 18 min.

4 min. REST

Wod 2
30-20-10
Wallball
One arm dumbbell snatch
Time cap: 10 min.

2 Kasım 2017
Wod 1
7 ROUNDS 
7 HSPU or 20 sec. Handstand hold 
7 Pull up
7 Dumbbell thruster 
7 Burpees
7 Dumbbell deadlift
7 KB Swing 
7 Box jump over 

Wod 2
1K Row
1 Kasım 2017
Wod 1
20 ROUNDS 
1 Snatch
2 Clean&Jerk 
3 Pull up
(Weight:60/30)
Time cap: 30 min.

Wod 2
21-15-9
Toes to bar
V-ups
Medball sit up
31 Ekim 2017
Wod 1
12 EMOM 
1.min= 15/10 cal. Row
2.min=12/10 Burpees 
3.min=15/12 Box jump
4.min= Rest 

#3 min=REST

Wod 2
12 EMOM 
1.min= 12/10 cal. Air bike
2.min=12/10 Pull up
3.min=40/30 DU
4.min= Rest 

#3 min. REST

Wod 3
12 EMOM 
1.min=10/8 cal. Ski erg
2.min=8 High jump touch to target 
3.min=20/15 Push up
4.min= Rest 
30 Ekim 2017
Wod 1
5 ROUNDS 
2 Snatch deadlift 
2 Snatch high pull 

Wod 2
Every 30 sec. for 8 min.
Power snatch (60/30)

Wod 3
FOR TIME 
30 Hang power snatch (40/20)
20 Wallball
10 Burpees 
500 m row
10 Burpees 
20 Wallball
30 Hang power snatch
Time cap: 15 min.
29 Ekim 2017
“CUMHURİYET BAYRAMI WODU”
15 AMRAP 
29 Back squat (40/20)
10 Pull up
19 Push up
23 cal. Row

#5 min. Rest

15 AMRAP 
29 Front squat (40/20)
10 Toes to bar
20 Push jerk (40/20)
17 cal. Air bike
28 Ekim 2017
Wod 1
10 EMOM
8 Deadlift (70/40)

Wod 2
10-9-8-7-6-5-4-3-2-1
Power snatch (40/20)
Wallball 

Wod 3
75 Sit up
75 Leg lift
75 Saw plank
27 Ekim 2017
Wod 1
Every 90 sec. for 9 min.
4 Hang squat clean (Unbroken-60/40 kg)

Wod 2
4 ROUNDS
7 Burpees
14 Hang power clean (40/20)
21 Wallball

Wod 3
2 ROUNDS
500 m row
75 DU
50 Sit up

26 Ekim 2017
Wod 1
5 ROUNDS 
1 Push press
2 Push jerk
3 Split jerk
(climbing)

Wod 2
24 EMOM
1.min= 12/10 Box jump over 
2.min= 10/8 Pull up
3.min= 20 step overhead plate walking lunge
4.min=15/12 KB Swing 
5.min= 15/12 Push up
6.min=12/10 Deadlift (60/40)
25 Ekim 2017
Wod 1
15-12-9
Cal. Row
Power Snatch (50/30)

Wod 2
15-12-9
Cal. Air bike
Clean&Jerk (50/30)

Wod 3
3 ROUNDS 
20 V-ups 
20 Sit up
40 sec. Plank 
24 Ekim 2017
Wod 1
14 EMOM
Odd: 8 Dumbbell reverse lunge 
Even: 8 Dumbbell Push press 

Wod 2
20 AMRAP 
30 DU
15 Dumbbell Hang power clean 
10 Box jump over 

Wod 3
3 ROUNDS 
20 Leg lift 
20 Sit up
23 Ekim 2017
CROSSFIT 216 CHALLENGE 
EVENT 4
4 AMRAP
Max. Rep Thruster (M:20 / W:15 )
#2 min. Rest
Broad jump (3 deneme hakkı)

BOX WODS
Wod 1
4 ROUNDS 
5 Cluster (50/30) (Unbroken)
10 Bar over burpees 
Time cap: 12 min.

# 5 min. Rest 

Wod 2
21-18-15-12-9-6-3
KB Swing (24/16)
Push up
Squat
Time cap: 18 min.

22 Ekim 2017
Wod 1
2 ROUNDS 
7 Back squat (70/40)
5 Back squat (80/50)
3 Back squat (90/60)
1 Back squat (100/70)

Wod 2
4 ROUNDS
21 KB Swing 
15 Pull up
9 Burpee-Box jump
21 Ekim 2017
Wod 1
FOR TIME
30 Power snatch 
30 Front squat 
30 Pull up
40 Shoulder to overhead 
40 KB Swing 
40 Box jump over
50 Air squat 
50 Push up
50 cal. Row 
Time cap: 30 min.
(Weight: 40/20)

Wod 2
3 ROUNDS 
30 V-ups 
30 Saw plank 



20 Ekim 2017
Wod 1
10 EMOM
Odd: 3 Power clean (%80)
Even: 12/8 Burpees

Wod 2
Every 4 min. for 20 min.
150 m row
30 Mountain climbing
12 Wallball
10 Pull up

Wod 3
100 Medball sit up
19 Ekim 2017

Wod 1

3 ROUNDS 

21 Back squat

21 Push jerk

15 Front squat

15 Push press

9 Overhead squat 

9 Strict Shoulder press

(Weight: 40/20)

*2 min. Rest between each round


Wod 2

2 ROUNDS
30 sec. Left side plank
30 sec. Plank
30 sec. Right side plank 
30 sec. Plank
20 Saw plank
18 Ekim 2017
Wod 1
FOR TIME
21 Wallball (9/6)
18 Dumbbell hang power clean (40/15 lbs)
15 Deadlift (100/50)

18 Wallball 
15 Dumbbell hang power clean 
12 Deadlift 

15 Wallball 
12 Dumbbell hang power clean 
9. Deadlift

12 Wallball 
9 Dumbbell hang power clean 
6 Deadlift 
Time cap: 20 min.

Wod 2
FOR TIME
100 DU
750 m row
40 cal. air bike
17 Ekim 2017
Wod 1
30 Dumbbell Clean and Jerk (50/25 lbs)

Wod 2
2 ROUNDS 
500 m row
25 Pull up
30 cal. Air bike
25 Push up

Wod 3
50 Sit up
100 Medball crunch

16 Ekim 2017
CROSSFIT 216 CHALLENGE 
EVENT 3
15-12-9-12-15
Burpees 
Medball squat (9/6)
Plate ground to overhead (15/10)
Time cap: 10 min.

BOX WODS
Wod 1
Every 90 sec. for 15 min.
3 Power snatch (60/30)
5 Overhead squat (60/30)
7 Burpees 

Wod 2
5 ROUNDS 
40 DU
10 Thruster (40/20)
15 Ekim 2017
Wod 1
2 ROUNDS 
7 Front squat (%60)
5 Front squat (%70)
3 Front squat (%80)
1 Front squat (%90)

Wod 2
4 ROUNDS 
5 Squat clean (80/40)
20 KB Swing 
40 DU
14 Ekim 2017
WOD
“AdamBrown”
2 ROUNDS 
24 Deadlift (80/50)
24 Box jump 
24 Wallball
24 Bench press (60/40)
24 Box jump
24 Wallball
24 Clean (60/40)

13 Ekim 2017
Wod 1
40-32-24-16 Air squat (unbroken)

Wod 2
30-24-18-12 Push up (Unbroken)

Wod 3
24-18-12-6 Thruster (20/10) (Unbroken)

Wod 4
40-30-20-10 cal. Air bike (Unbroken)

Wod 5
32-24-16-8 KB Swing (Unbroken)

Wod 6
21-15-9-3 Burpees (Unbroken)

TIME CAP: 45 min.
12 Ekim 2017
Wod 1
8 EMOM
Odd: 15/12 cal. Row
Even: 2 Squat clean (90/50)

Wod 2
15 AMRAP
15 Wallball
12 Hang power clean (40/20)
9 Front squat (40/20)
6 Burpees 

Wod 3
Tabata / Plank
11 Ekim 2017
Wod 1
4 ROUNDS 
20 Dumbbell deadlift
20 Box step up with dumbbell
20 One arm dumbbell snatch
(Dumbbell weight: 45/15 lbs)
Time cap: 20 min.

Wod 2
4 ROUNDS
20 Russian twist
20 Medball sit up
20 V-ups
20 Knee to elbow 
10 Ekim 2017
Wod 1
3RM Back Squat
Time cap: 10 min.

Wod 2
14 AMRAP
14 Cal Air Bike
14 KB Sumodeadlift high pull 
14 Burpee
14 KB Swing

Wod 3
2 ROUNDS
50 Crunch
20 Tuck Ups
10 Toes to bar
9 Ekim 2017
CROSSFIT 216 CHALLENGE
EVENT 2
7 AMRAP
2-4-6-8-10.....
Hang power snatch (M:30 kg W:15 kg)
Box jump (M:60 cm W:50 cm) (No step up)

BOX WOD
Wod 1
15 Hang squat clean (50/30)
20 Pull up 
40 Deadlift (50/30)
20 V-ups 
15 Push press (50/30)
Time cap:10 min.

5 min. Rest

Wod 2
FOR TIME
75 cal. Row
75 Plate ground to overhead
75 Sit up
Time cap: 15 min.

8 Ekim 2017
Wod 1
10 ROUNDS
4 Bear complex (unbroken)(60/30)

Wod 2
2K Row
100 Sit up
7 Ekim 2017
Wod 
FOR TIME
10 Power clean (40/20)
1 Cindy
8 Power clean (50/30)
2 Cindy
6 Power clean (60/40)
3 Cindy
4 Power clean (70/50)
4 Cindy
2 Power (80/60)
5 Cindy 
6 Ekim 2017
Wod 1
1 RM Snatch

Wod 2
24 EMOM
1.min= 10/8 cal. Air bike
2.min= 7 Deadlift (80/40)
3.min= 12/10 cal. Row
4.min= 20 Air squat

Wod 3
3 ROUNDS
20 Barbell crunch
40 sec. Plank
5 Ekim 2017
Wod 1
5 Clean&Jerk (%60)
30 DU
4 Clean&Jerk (%70)
30 DU
3 Clean&Jerk (%80)
30 DU
2 Clean&Jerk (%85)
30 DU
1 Clean&Jerk (%90)

Wod 2
7 Burpees 
14 KB Swing 
14 Burpees 
28 KB Swing 
21 Burpees 
42 KB Swing 
4 Ekim 2017
Wod 1
Cash in 750 m row
5 ROUNDS
12 Pull up
9 Hang squat snatch (40/20)
6 Handstand Push up
Cash out 40 cal. Air bike

Wod 2
2 ROUNDS
30 Leg raise
30 Sit up 
30 Saw plank
3 Ekim 2017
Wod 1
FOR TIME
7 Squat clean (%70)
50 Bar over side jump
5 Squat clean (%80)
40 Bar over side jump 
3 Squat clean (%90)
30 Bar over side jump
1 Squat clean (%95)

Wod 2
12 EMOM
1.min=10 Shoulder to overhead
2.min= 10 Toes to bar
3.min= 15 HR Push up

Wod 3
Tabata / V-ups 
2 Ekim 2017
CROSSFIT 216 CHALLENGE
EVENT 1
27-21-15-9
Cal. Row
Wallball (M: 9 kg / W: 4 kg)
(Time cap: 10 min)

BOX WODS
Wod 1
7 ROUNDS
1 Power clean 
1 Squat clean 
1 Hang power clean 
1 Hang squat clean 
(unbroken, climbing)

Wod 2
7-14-21
Front squat (50/30)
Hang power clean (50/30)
Box jump 
(Time cap: 15 min.)

Wod 3
3 ROUNDS
20 Russian twist 
20 Medball sit up

1 Ekim 2017
WOD
42 EMOM
1.min= 10 Burpees 
2.min= 10 Dumbbell deadlift 
3.min= 3 Hang squat clean (50/30)
4.min= 10 Seated dumbbell press 
5.min= 10 Hang power clean (40/20)
6.min= 12/10 Box jump
7.min= Rest
30 Eylül 2017
Wod 1
10 EMOM
Odd: 10 Dumbell thruster
Even: 10 Pull up

Wod 2
40-30-20-10
DU
KB Swing 

Wod 3
100 Sit up
29 Eylül 2017
Wod 1
20 Power clean (50/30)
20 Box jump
20 Shoulder to overhead (50/30)
20 Toes to bar
...max reps. Clean&Jerk (60/40)
Time cap: 10 min.

Wod 2
FOR TIME
1000 m row
75 Wallball
50 cal. Air bike
28 Eylül 2017
Wod 1
3-3-3-3-3
Deadlift

Wod 2
5 ROUNDS
7 Burpees 
14 KB Swing 
21 Squat with medball 

Wod 3
3 ROUNDS
20 Russian twist
20 Knee to elbow
20 V-up
20 Medball sit up
27 Eylül 2017
Wod 1
2-2-2-2-2 Squat snatch

Wod 2
3 ROUNDS 
15 cal. Air bike 
7 Power snatch (60/30)
Time cap: 12 min.

5 min. Rest 

Wod 3
3 ROUNDS
40 DU
20 One arm dumbbell snatch
Time cap: 12 min.

26 Eylül 2017
Wod 1
FOR TIME
40 Back squat
40 Push jerk 
30 Front squat 
30 Push press
20 Overhead squat 
20 Shoulder press
“5 Burpees for each 2 min.”
(Weight: 50/20)

Wod 2
3 ROUNDS
15 Toes to bar
30 sec. Plank
25 Eylül 2017
Wod 1
6 ROUNDS 
1 Power clean 
1 Hang squat clean
1 Push jerk 
1 Split jerk

Wod 2
15 AMRAP
7 Hang Power clean (40/20)
14 Push up
21 Air squat

Wod 3
75 Medball sit up
75 Leg raise 
24 Eylül 2017
Wod 1
5*5 Back squat (%80-90)

Wod 2
4 ROUNDS
10 Front squat (60/40)
30 Bar over side jump
20 Deadlift (60/40)
10 Burpees 
23 Eylül 2017
Wod 1
3 ROUNDS 
50 Mountain climbing
25 Wallball
20 Pull up 
15 Box jump 
10 Clean&Jerk (50/30)
Time cap: 25 min

Wod 2
100 Sit up
25 Strict toes to bar

22 Eylül 2017
Wod 1
FOR TIME 
10 Power snatch (40/20)
20 Burpees
8 Power snatch (45/25)
16 Burpees
6 Power snatch (50/30)
12 Burpees 
4 Power snatch (55/35)
8 Burpees 
2 Power snatch (60/40)
4 Burpees 
Time cap: 15 min.

Wod 2
FOR TIME
1000 m row 
50 KB Swing
30 Plank press 
21 Eylül 2017
Wod 1
FOR TIME
35 Wallball 
17 Power clean (60/30)
25 Wallball 
12 Power clean (60/30)
15 Wallball
7 Power clean (60/30)

Wod 2
30-20-10
Cal. Air bike
KB Swing

20 Eylül 2017
Wod 1
1-1-1-1-1-1-1
Squat clean and jerk

Wod 2
2 ROUNDS 
50 DU
50 Deadlift (50/30)
25 Burpees 
25 Box jump (no step up)

Wod 3
2 ROUNDS 
50 Leg lift
50 Sit up
19 Eylül 2017
Wod 1
FOR TIME
750 m row
75 DU
12 Hang squat snatch (50/30)
500 m row
50 SU
9 Hang squat snatch 
250 row
25 DU
6 Hang squat snatch 

Wod 2
3 ROUNDS 
15 Toes to bar
20 Sit up
25 Leg raise

18 Eylül 2017
Wod 1
Skill / Overhead squat 
50 Overhead squat (pvc)

Wod 2
5 ROUNDS 
15 Wallball 
10 Hang power clean (50/30)
Time cap: 15 min.

Wod 3
21-15-9
Shoulder to overhead (50/30)
Bar over burpees 
V-ups 
Time cap: 15 min.



17 Eylül 2017
Wod 1
5 ROUNDS 
7 Front squat (60/40 kg)
14 Push up

Wod 2
40-30-20-10
Cal. Row
One arm dumbell snatch (50/30 lbs)

Wod 3
3 ROUNDS 
20 DU
20 Sit up 
16 Eylül 2017
WOD
800 m row 
21 Clean&Jerk (60/40)
400 m row
21 Clean&Jerk 
800 m row
15 Eylül 2017
Wod 1
Skill/ Handstand hold/push up

Wod 2
16 EMOM
Odd: 1 Power clean +2 Front squat +1 Jerk (60/30)
Even: 1 Cindy 

Wod 3
3 ROUNDS 
20 Sit up 
30/30 sec.Superman
14 Eylül 2017
WOD
2 ROUNDS 
1 min. max cal. Row
30 sec. Rest 
1 min. max reps  Push up
30 sec. Rest
1 min. max reps KB Sumodeadlift high pull 
30 sec. Rest
1 min. Farmer carry 
30 sec. Rest
1 min. max. reps swing rope
30 sec. Rest
1 min. cal. air bike 
30 sec. Rest 
1 min. max reps ground to overhead 
30 sec. Rest 
1 min. max reps Box jump 
30 sec. Rest
1 min. max. reps  Sit up
30 sec. Rest
1 min. max reps Air squat
30 sec. Rest
1 min. max reps Ring row 
30 sec. Rest
1 min. max reps Burpees
3 min. REST 

13 Eylül 2017
Wod 1
3 ROUNDS 
20 cal. Row
15 Back squat (40/20)
10 Push press (40/20)
Time cap: 12 min.

Wod 2
3 ROUNDS 
21 Wallball 
15 KB Swing (24/16)
9 Toes to bar
Time cap: 12 min.

Wod 3
Plank
4 ROUNDS 
1 min. On
1 min. Off 
12 Eylül 2017
Wod 1
7 EMOM
7 Hang power snatch (40/20)

Wod 2
40-30-20-10
Overhead squat (20/15)
Box step up with medball 
Medball push up
Time cap: 25 min. 

Wod 3
75 Medball sit up 
11 Eylül 2017
Wod 1
Cash in 21 Thruster (40/20)
3 ROUNDS 
39 DU
13 Front squat (40/20)
13 Shoulder to overhead press (40/20)
13 Pull up
Cash out 21 Cluster (40/20)

Wod 2
10 EMOM
Odd: 10 Toes to bar
Even: 20 Sit up
10 Eylül 2017
Wod 1
15 AMRAP 
20 Power snatch (35/20)
15 Toes to bar
10 Bar over burpees 

5 min. Rest

Wod 2
15 AMRAP 
20 Deadlift (50/30)
15 V-ups 
10 cal. Assault bike
9 Eylül 2017
Wod 1
50 Snatch balance (20/15)

Wod 2
15 AMRAP 
3-6-9-12-15-....
Power snatch (40/20)
Bar over burpees 

Wod 3
2K Row

8 Eylül 2017
WOD
100 DU
90 Squat
80 Push up
70 Sit up 
60 KB Swing 
50 Burpees 
40 Box jump
30 Pull up
20 V-up
10 Wallwalk 
Time cap: 40 min.
7 Eylül 2017
Wod 1
7 EMOM 
1 Power snatch (%90)

Wod 2
5 ROUNDS 
12 Snatch deadlift 
9 Hang power snatch 
6 Overhead squat 
(Weight: 60/30)

Wod 3
FOR TIME 
100 Crunch 
75 Sit up
50 V-ups 
6 Eylül 2017
Wod 1
3 ROUNDS 
21 cal. Row
15 Hang power clean (40/20)
12 Strict shoulder press 
9 Burpees
Time cap: 15 min.

5 min. Rest

Wod 2
3 ROUNDS 
9 cal. Assault bike 
12 Jump lunge 
15 Wallball 
21 KB Swing
Time cap: 15 min.

5 Eylül 2017
Wod 1
5 ROUNDS 
7 Thruster (50/30)
14 Pull up 
21 Push up
Time cap: 25 min. 

Wod 2
9 EMOM 
1.min= 20/15 Sit up
2.min= 20/15 V-up
3.min= 40 sec. Plank
4 Eylül 2017
Wod 1
6 ROUNDS 
5 Squat clean (60/40)
30 DU

Wod 2
21-15-9
Push press (40/20)
Toes to bar
3 Eylül 2017
WOD
"HEINZ 57"
57 cal. Row
57 KB Swing 
57 Dumbell snatch 
57 Wallball 
57 Push up
57 cal. Assault bike

31 Ağustos 2017
Wod 1
7 ROUNDS 
2 Snatch deadlift 
1 Snatch high pull 
1 Squat snatch
(climbing)

Wod 2
FOR TIME
40 cal. Row
27 Deadlift 
30 cal. Air bike 
21 Hang power clean 
30 cal. Air bike 
15 Front squat 
40 cal. Row
9 Jerk
(Weight: 60/40)
Time cap: 20 min.
30 Ağustos 2017
Wod 1
3 ROUNDS 
30 Air squat
8 Power clean (60/40)
19 KB Sumodeadlift high pull (24/16)
22 KB Swing (24/16)

Wod 2
3 ROUNDS 
30 Sit up
8 Burpees 
20 V-ups 
17 Back extension 
29 Ağustos 2017
Wod 1
Every 7 min. for in 28 min.
30 DU
3 Clean&Jerk (60/40)
30 DU
3 Snatch (60/40)
30 DU
3 Thruster (60/40)

Wod 2
4 ROUNDS 
20 V-ups
20 Medball sit up 
20 Leg raise 
28 Ağustos 2017
Wod 1
7 ROUNDS 
1 Deadlift 
1 Hang squat clean below the knees 
1 Hang squat clean above the knees 
1 Jerk

Wod 2
20 EMOM
1.min= 12/10 Burpees
2.min= 15/10 Toes to bar
3.min= 40 DU
4.min= 20/15 V-ups 
5.min= Rest
27 Ağustos 2017
WOD
FOR TIME 
50 Squat 
50 KB Swing
50 Push up

4 min. Rest 

FOR TIME
40 step walking lunge 
40 Wallball 
40 Box jump 

4 min. Rest

FOR TIME
30 cal. Row
30 Pull up 
30 cal. Air bike


26 Ağustos 2017
Wod 1
18-15-12-9
Squat clean (60/30)
Pull up

Wod 2
21-15-9
Push jerk (50/30)
Box jump over 



25 Ağustos 2017
Wod 1
3 ROUNDS 
20 cal. Air bike 
20 Deadlift(80/40)
20 Burpees 
20 cal. Row
20 KB Swing (24/16)
Time cap: 30 min.

Wod 2
FOR TIME
50 Crunch 
30 Sit up
50 Crunch 
30 Sit up
24 Ağustos 2017
Wod 1
7 ROUNDS 
1 Power snatch 
1 Hang squat snatch 
1 Overhead squat 

Wod 2
FOR TIME 
42-30-18
Hang power snatch (35/20)
Wallball

Wod 3
3 ROUNDS 
15 Toes to bar
15 Plank press 
23 Ağustos 2017
Wod 1
3 ROUNDS 
10 Thruster (40/20)
10 Sumodeadlift high pull (40/20)

Wod 2
3 ROUNDS 
8 Thruster (50/30)
10 Pull up 

Wod 3
3 ROUNDS 
6 Thruster (60/40)
15 cal. Row
22 Ağustos 2017
Wod 
15 AMRAP 
3-4-5-6-7-........
Pull up
KB Swing 
V-ups 

5 min. Rest

15 AMRAP 
3-4-5-6-7-......
Squat
Burpees
Box jump
21 Ağustos 2017
WOD
0-10 min.
40 Power clean (50/30)
40 Push up

11-20 min.
1000 m row
30 Burpees

21-30 min.
30 Front squat (50/30)
30 Push jerk (50/30)

31-40 min.
50 cal. Air bike
50 Jump lunge 


20 Ağustos 2017
Wod 1
3 ROUNDS 
300 m row 
21 Snatch deadlift  (60/40)
15 cal. Air bike 
15 Snatch high pull (60/40)
30 DU 
9 Power snatch (60/40)

Wod 2
Tabata 
1- Plank
2- Sit up
19 Ağustos 2017
Wod 1
"Fran"
21-15-9
Thruster (42,5 / 20)
Pull up

Wod 2
1000 m row
100 Sit up
18 Ağustos 2017
Wod 1
4 ROUNDS 
15 Deadlift (80/40)
3 Squat clean (80/40)
Time cap: 8 min)

Wod 2
25 EMOM 
1.min= 12/10 cal. Row
2.min= 15/12 Plate ground to overhead 
3.min= 12/10 Pull up
4.min= 20/15 V-ups
5.min=Rest
17 Ağustos 2017
Wod 1
6 ROUNDS 
30 sec. Overhead squat hold deep (Barbell or KB)

Wod 2
6 AMRAP 
5 Burpees
7 Pull up 
9 Push up
        3 min. Rest
6 AMRAP 
5 Burpees Box jump
7 cal. Air bike
9 Squat 
        3 min. Rest
6 AMRAP 
5 Wallball
7 Medball push up
9 KB Swing

16 Ağustos 2017
Wod 1
Power clean
 (%70) 2 - (%75) 2 -  (%80) 2 - (%85) 2 - (%90) 1

Wod 2
4 ROUNDS 
5 Cluster (50/30)
10 Bar jumping burpees 
Time cap: 12 min.

Wod 3
3 ROUNDS 
30 DU
15 Wallball
Time cap: 9 min.






15 Ağustos 2017
Wod 
"Team Wod"
100 Back squat (40/20)
90 Push up
80 Plate ground to overhead (25/10)
70 cal. Air bike 
60 Deadlift (60/40)
50 Burpees 
60 Deadlift (60/40)
70 cal. Air bike 
80 Plate ground to overhead 
90 Push up
100 Back squat 
Time cap: 35 min.
14 Ağustos 2017
Wod 1
10 EMOM 
Odd: 10 Shoulder to overhead (40/20)
Even: 20 Air squat

Wod 2
3 ROUNDS 
30 Walking lunge 
15 Hang power clean (40/20)
10 Box jump 
15 KB Swing
30 cal. Row or 20 cal. Air bike 
Time cap: 24 min.

Wod 3
FOR TIME
50 Sit up 
40 Leg lift
30 V-ups
13 Ağustos 2017
Wod 1
5 ROUNDS 
7 Back squat (60/30)
14 Push up

Wod 2
40-30-20-10
Cal. Row
One arm dumbell snatch 

Wod 3
3 ROUNDS 
30 DU
20 Sit up
12 Ağustos 2017
Wod 1
FOR TIME
30 Power snatch (60/30)

Wod 2
4 ROUNDS 
200 m run
12 Front squat (50/30)
15 Plate ground to overhead 
18 V-ups


11 Ağustos 2017
Wod 1
15 AMRAP 
3-6-9-12-15-....
Wallball 
Sumodeadlift high pull (40/20)
Toes to bar

5 min. Rest

Wod 2
15 AMRAP 
3-6-9-12-15-...
Overhead squat (40/20)
One arm dumbell snatch 
Burpees
10 Ağustos 2017
Wod 1
4 ROUNDS 
25 Thruster (20/15)
20 KB Swing 
15 Pull up
10 Box jump 
5 Burpees 
Time cap: 30 min.

Wod 2
4 ROUNDS 
15 Toes to bar
20 Leg lift 
25 Sit up
9 Ağustos 2017
Wod 1
FOR TIME
500 m row
7 Bear complex 
20 cal. air bike 
5 Bear complex 
100 DU
3 Bear complex 
20 Burpees 
1 Bear complex 
(Bear complex weight: 60/30)

Wod 2
4*20 V-ups
8 Ağustos 2017
Wod 1
1 RM
Squat Clean&Jerk 
Time cap: 15 min.

Wod 2
4 ROUNDS 
5 Power clean (70/40)
10 Box jump
15 KB Swing (24/16)
Time cap: 15 min.)

Wod 3 
3 ROUNDS 
20 Leg raise 
15 Sit up
10 V-ups
7 Ağustos 2017
Wod 1
12 EMOM 
Odd: 3 Snatch deadlift 
         3 Snatch high pull 
Even: 1 Power snatch 
           1 Hang power snatch 
(Weight: %80)

Wod 2
2 ROUNDS 
30 cal. Row
30 Hang power snatch (35/20)
30 Toes to bar
30 Push up




6 Ağustos 2017
Wod 1
10-9-8-7-6-5-4-3-2-1 Deadlift (100/60)
1-2-3-4-5-6-7-8-9-10 Pull up 

Wod 2
FOR TIME 
50 cal. Row
50 Air squat
50 Push up
50 cal. Air bike
50 Wallball
50 Sit up
Time cap: 30 min.
5 Ağustos 2017
Wod 1
FOR TIME
20 Snatch
20 Clean
20 Thruster 
(Weight: 60/30)

Wod 2
FOR TIME
75 Air squat 
75 HR Push up
75 Air squat

4 Ağustos 2017
Wod 1
1 RM Cluster 

Wod 2
Every 6 min. for in 24 min. 
60 m Overhead plate farmer carry
15 Plate ground to overhead 
15 Box jump over 
5 Burpees 

Wod 3
FOR TIME 
50 Sit up
75 Leg lift 
50 Sit up



3 Ağustos 2017
Wod 1
21-15-9
Hang power clean (40/20)
Cal. Air bike
Time cap: 10 min.

4 min. Rest

Wod 2
21-15-9
Cal. Row
Thruster (40/20)
Time cap: 10 min.

4 min. Rest

Wod 3
21-15-9
Pull up
Wallball 
Time cap:10 min.


2 Ağustos 2017
Wod 1
15 AMRAP 
5 Hang power snatch (50/30)
7 Overhead squat (50/30)
9/9 One arm dumbell press 

       5 min. Rest

Wod 2
4 ROUNDS 
7 Deadlift (80/50)
14 Wallball
21 DU
Time cap: 12 min. 
1 Ağustos 2017
Wod 1
3 ROUNDS 
12 Front squat (50/30)
17 KB Swing (24/16)
10 Burpee-box jump 
22 cal. Row
Time cap:21 min.

Wod 2
3 ROUNDS 
40 Mountain climbing 
30 Leg lift 
20 V-up
31 Temmuz 2017
Wod 1
7 EMOM 
1 Power clean 
1 Hang squat clean
1 Front squat 

Wod 2
5 ROUNDS 
5 Hang squat clean (50/30)
10 Box jump 

Wod 3
9 EMOM 
1.min= 15 V-ups 
2.min= 15 Sit ups 
3.min= 40 sec. Plank
30 Temmuz 2017
WOD
4 ROUNDS 
200 m run
30 cal. Row
25 Medball squat clean
20 Push up
15 Toes to bar
29 Temmuz 2017
Wod 1
FOR TIME 
21-15-9 cal. Air bike 
12-9-6 Cluster (50/30)
21-15-9 cal. Row
12-9-6 Overhead squat (50/30)

Wod 2
3 ROUNDS
15 Toes to bar
15 V-ups 
28 Temmuz 2017
Wod 
42 EMOM 
1.min=  25 DU or 60 SU
2.min= 10  One arm dumbell snatch 
3.min= 10/8 Front squat (40/20)
4.min= 20/15 V-ups 
5.min= 10/8 Shoulder to overhead (40/20)
6.min=10/8 Burpees 
7:min= REST
27 Temmuz 2017
Wod 1
2-2-2-2-2 Squat snatch 

Wod 2
FOR TIME 
30 cal. Air bike
30 Pull up 
30 Walking lunge
30 Push up 
30 Box jump 
30 KB Swing 
30 Air squat 
30 Sit up
Time cap: 25 min.

26 Temmuz 2017
Wod 1
FOR TIME
32 Wallball
12 Squat clean (50/30)
26 Wallball
9 Squat clean (60/40)
20 Wallball 
6 Squat clean (70/50)
14 Wallball
3 Squat clean (80/ 60)

Wod 2
3 ROUNDS 
400 m row
50 DU
25 Burpees 

25 Temmuz 2017
Wod 1
5-10-15-20
Burpee-Box jump 
Hang power snatch (40/20)

Wod 2
3 ROUNDS 
10 cal. Legless air bike
12 KB Swing 
15 Back squat (40/20)
18 Seated one arm dumbell press 
21 Sit up

24 Temmuz 2017
Wod 1
6 ROUNDS 
1 Power clean + 1 Squat clean + 1 Front squat + 1 Jerk

Wod 2
12 AMRAP 
2-4-6-8-10-12-.....
Hang power clean 
Bar jumping burpees 

Wod 3
50-40-30-20-10 
DU
Sit up
23 Temmuz 2017
Wod 1
5 ROUNDS 
200 m run
15 Back squat , no rack (40/20)
15 Sumodeadlift high pull (40/20)
15 Push up

Wod 2
3 ROUNDS 
20 Leg raise
20 Sit up
22 Temmuz 2017
Wod 1
Every 90 sec. for in 15 min. 
2 Power clean + 1 Squat clean + 1 Jerk (%75/85)

Wod 2
Cal. Air bike
KB Swing
Overhead medball walking lunge 
Medball sit up 

 

21 Temmuz 2017
Wod 
42 EMOM 
1.min= 12/10 cal. Row
2.min= 15/12 Push up
3.min= 20/15 Air squat
4.min= 10 Box jump over 
5.min= 12/10 Pull up
6.min= 10 Shoulder to overhead (40/20)
7.min= REST
20 Temmuz 2017
Wod 1
10 EMOM 
1 Power snatch + 1 Squat snatch (%70/80)

Wod 2
3 ROUNDS 
7 Burpees 
15 Dumbell Thruster 
30 Mountain climbing 
10 Pull up
25 cal. Row
20 KB Swing (24/16)
Time cap:25 min.

19 Temmuz 2017
Wod 1
3 ROUNDS 
35 KB Swing 
7 Clean&Jerk (60/40)
Time cap: 12 min.

Wod 2
FOR TIME
50 cal. air bike 
50 Air squat
50 cal. Row
50 Sit up
Time cap: 15 min.

Wod 3
8 EMOM 
Odd: 10 Toes to bar
Even: 30 sec. Plank
18 Temmuz 2017
WOD
12 AMRAP 
21 Deadlift 
15 Hang power clean 
9 Push jerk 
       4 min. Rest
9 AMRAP 
15 Front squat 
12 Pull up
9 Burpees 
        3 min. Rest
6 AMRAP 
12 Jump lunge 
9 Push up
6  Clean&Jerk 
(Weight: 50/30 kg)
17 Temmuz 2017
Wod 1
6 ROUNDS 
3 Power snatch + 3 Snatch Push press + 3 Overhead squat 

Wod 2
FOR TIME
50 Left one arm dumbell snatch 
50 Wallball
50 Box step up with medball 
50 Right one arm dumbell snatch 
Time cap: 20 min. 

Wod 3
FOR TIME
30 Sit up
30 Leg lift
30 Sit up
30 Leg raise


16 Temmuz 2017
Wod 1
4 ROUNDS 
250 m row
10 Hang squat snatch (40/20)
150 m run (5 tour)
15 Push jerk (40/20)
20 DU
20 Back squat (40/20)

Wod 2
3 ROUNDS 
20 Medball crunch 
20 Russian twist 

15 Temmuz 2017
Wod 1
7*3 Front squat

Wod 2
15 AMRAP 
20 DU
15 Walking lunge
20 One arm dumbell snatch 
15 Push up

Wod 3
Tabata / Plank
14 Temmuz 2017
Wod 1
17-14-11-8
Deadlift (70/40)
Wallball 
V-ups 

Wod 2
Every 3 min. for in 15 min.
15 KB Swing 
12 KB Sumodeadlift high pull 
9 Goblet squat
(Weight: 24/16)


13 Temmuz 2017
Wod 1
7 EMOM
3 Squat clean (TNG / weight:80/40)

Wod 2
4 ROUNDS 
12 Hang power clean (40/20)
15 Back squat (40/20)
18 Push up

Wod 3
50 Medball sit up 



12 Temmuz 2017
Wod 1
16 AMRAP
20 KB Swing
10 Burpee box jump
20 cal. air bike
10 Plate ground to overhead 

5 min. Rest

Wod 2
16 AMRAP 
5 Pull up
10 Push up
15 Sit up
20 Squat
11 Temmuz 2017
Wod 1
Cash in 30 Burpees 
5 ROUNDS 
12 Deadlift 
9 Hang power clean 
6 Push jerk
(Weight: 60/40)
Cash out 30 Burpees 

Wod 2
3 ROUNDS 
30 DU
30 Leg raise 
10 Temmuz 2017
Wod 1
1 rep Power snatch in every 30 sec. in 7 min.
(Weight: 60/40)

Wod 2
3 ROUNDS 
20 (10/10) One arm dumbell press
20 V-ups
(Time cap: 8 min)

Wod 3
21-15-9
Wallball
Burpees
(Time cap:10 min)

9 Temmuz 2017
Wod 1
3 ROUNDS 
1.min= Max. Squat
2.min=Rest
3.min=Max. Push up
4.min= Rest
5.min=Max. Hang power clean (40/20)
6.min=Rest
7.min=Max. Burpees 
8.min= Rest

Wod 2
Tabata 
-Sit up
-Plank
8 Temmuz 2017
Wod 1
4 ROUNDS 
200 m run
10 Push jerk 
200 m run
10 Front squat 
200 m run
10 Cluster
(Weight: 50/30)

Wod 2
3 ROUNDS 
20 sec. Hold Hollow rock
30 Saw plank

7 Temmuz 2017
Wod 1
Death by Clean
12 EMOM 
1-2-3-4-........-12 reps
Power clean (60/40)

Wod 2
10-9-8-7-6-5-4-3-2-1
Hang power snatch (40/20)
Bar Jumping Burpees 
Time cap: 12 min.

Wod 3
3 ROUNDS 
20 Medball sit up
20 Leg lift 
6 Temmuz 2017
Wod 1
10 EMOM 
Odd: 5 Deadlift (100/ 40)
Even: 20 Air squat

Wod 2
40-30-20-10
DU
Overhead plate walking lunge
KB Swing 
Push up

Wod 3
3 ROUNDS 
30 sec. Right Side plank
30 sec. Left Side plank
30 sec. Plank
30 sec. Rest


5 Temmuz 2017
Wod 1
Every 1.30 min for 9 min.
5 Back squat (%80)

Wod 2
FOR TIME
25-20-15-10-5   Push press (40/20)
20-20-20-20-20  Power clean (40/20)
5-10-15-20-25   KB Swing (24/16)
15-15-15-15-15  Toes to bar
4 Temmuz 2017
Wod 1
10 EMOM 
Odd: 2 Squat snatch (60/40)
Even: 30 DU

Wod 2
12 AMRAP 
14 Overhead squat with One arm dumbell (KB)
12 Push up
10 Box jump 

Wod 3
FOR TIME
50 Leg lift
50 Sit up
50 Saw plank

3 Temmuz 2017
Wod 1
6 ROUNDS 
3 Deadlift 
2 Hang power clean 
1 Push jerk
1 Split jerk 
2 Hang power clean 
3 Deadlift 
(Unbroken / climbing)

Wod 2
20 AMRAP 
15 cal. Row
12 Wallball
9 Pull up
2 Temmuz 2017
Wod 1
FOR TIME
50 Back squat
50 Push jerk 
40 Front squat
40 Push press
30 Overhead squat 
30 Shoulder press 
(Weight: 50/30)
Time cap: 30 min.

Wod 2
3 ROUNDS 
15 Toes to bar
30 sec. Plank


1 Temmuz 2017
Wod 1
Back squat 
%70    5 reps 
%90    1 rep
%70    5 reps
%90    1 rep
%70    5 reps
%90    1 rep

Wod 2
3 ROUNDS 
40 Push up
75 step walking lunge 
25 cal. Row

Wod 3
3 ROUNDS 
20 Sit up
20 Back extension 
30 Haziran 2017
Wod 1
7 EMOM 
3 Power clean + 1 Jerk (70/40)

Wod 2
3 ROUNDS 
12 Plank press
15 Ring row
18 Medball squat 

Wod 3
200 Medball crunch
29 Haziran 2017
Wod 1
3 min. in 24 min.
First: 12 Box jump over 
         15 KB Swing 
         18 Squat
Second: 20 Burpees 

Wod 2
3 ROUNDS 
20 V-ups
40 sec. Plank

          
28 Haziran 2017
Wod 
3 ROUNDS 
20 cal. Row
7 Snatch 
     2 min. Rest
3 ROUNDS 
15 cal. Air bike 
7 Clean&Jerk 
     2 min. Rest
3 ROUNDS 
30 DU
7 Squat clean
(Weight: 60/40)

27 Haziran 2017
Wod 1
4 ROUNDS 
250 m row 
15 Front squat (40/20)
10 cal. air bike 
15 Shoulder to overhead (40/20)
Time cap: 25 min. 

Wod 2
50-40-30-20-10
DU
Sit up
26 Haziran 2017
Wod 1
1RM Clean&Jerk 
Time cap: 15 min.

Wod 2
1000 m row 
50 Thruster (20/15)
30 Pull up 

Wod 3
5 ROUNDS 
25 Leg raise 
24 Haziran 2017
Wod 1
10 EMOM 
Odd: 10/8 Pull up
Even: 10/8 Dumbell Push press 

Wod 2
27-21-15-9
Wallball 
Sumodeadlift high pull (40/20)
V-ups
23 Haziran 2017
Wod 
5 ROUNDS 
200 m row 
20 Medball squat 
15 Medball Push up
20 KB Swing 
15 Knees to elbows

Wod 2
3 ROUNDS 
20 Leg lift 
30 Medball crunch 
22 Haziran 2017
Wod 1
35 EMOM 
1.min= 10 Front squat (40/20)
2.min= 12/10 Burpees 
3.min= 8 Bench press (60/40)
4.min= 30 DU or 90 SU
5.min= 10 KB Shoulder press 
6.min= 50 Mountain climbing 
7.min= Rest

Wod 2
3 ROUNDS 
7 Strict toes to bar
14 Back extension
21 Haziran 2017
Wod 1
30-20-10 cal. Row
10-20-30 Deadlift (60/40)
Time cap: 10 min
    3 min. Rest

Wod 2
30-20-10 cal. Air bike
10-20-30 Back squat (50/30)
Time cap: 10 min. 
     3 min. Rest 

Wod 3
30-20-10 V-ups
10-20-30 Medball sit up
Time cap: 10 min. 
20 Haziran 2017
Wod 1
30 Power snatch (60/40)
Time cap: 8 min)

Wod 2
32-24-16-8
Hang power snatch (40/20)
Plate ground to overhead 

Wod 3
3 ROUNDS 
20 sec. Hold hollow rock 
40 sec. Off
40 sec. Plank
20 sec. Off 
19 Haziran 2017
Wod 1
9-15-21
Squat clean (60/40)
Handstand push up

Wod 2
3 min. in 12 min 
16 Jump lunge
8 Burpees 
30 DU 
18 Haziran 2017
Wod 1
1-2-3-4-5-6-7-8-9-10 Power clean (50/30)

Wod 2
4 ROUNDS 
15 Wallball
15 KB Swing 

17 Haziran 2017
Wod 
2K Row
100 Push up
100 KB Swing 
100 DU
     5 min. 
1K Row
50 Push up
50 KB Swing 
50 DU
16 Haziran 2017
Wod 1
30 EMOM 
1.min= 10 One arm dumbell snatch 
2.min= 10/8 cal. Air bike
3.min= 10 Box jump over 
4.min= 60 m sprint 
5.min= 10 Pull up
6.min= Rest

Wod 2
3 ROUNDS 
20 V-ups 
20 Sit up
15 Haziran 2017
WOD
6 AMRAP 
150 m row 
15 Push up
    2 min. Rest
6 AMRAP 
3 Burpees 
5 Pull up
7 KB Swing 
     2 min. Rest
6 AMRAP  
7 cal. air bike 
14 Air squat 
     2 min. 
6 AMRAP 
15 V-ups 
15 Sit up

14 Haziran 2017
Wod 1
6 ROUNDS 
2 Snatch deadlift 
1 Power snatch 
1 Hang power snatch 
1 Overhead squat 

Wod 2
2 ROUNDS 
50 Wallball 
5 Power snatch (60/40)

Wod 3
100 Sit up

13 Haziran 2017
Wod 1
FOR TIME
1000 m row 
75 Thruster (35/15)
50 Toes to bar
25 Pull up

Wod 2
7 ROUNDS 
Max cal. air bike 
30 sec. On
30 sec. Off

Wod 3
7 ROUNDS 
Max. Rep. Burpees
30 sec. On
30 sec. Off

12 Haziran 2017
Wod 1
7 EMOM 
3 Deadlift 
2 Hang power clean 
1 Push jerk 
1 Split jerk
(Weight: 80/40)

Wod 2
21-15-9
Power clean (60/30)
Bar Jumping burpees 
Time cap:12 min. 

Wod 3
3 ROUNDS 
30 Sit up
45 sec. Plank

11 Haziran 2017
Wod 1
FOR TIME
30 Power Clean (60/40)
30 Hang power snatch (50/30)

Wod 2
FOR TIME
100 Jumping jack 
80 Mountain climbing 
60 Side jump
40 Step by step frogers
20 Burpees 
20 Thruster (2,5 / 1 kg)
40 HR Push up
60 Back Side lateral (2,5 / 1)
80 Shoulder Side lateral (2,5 / 1)
100 Deadlift (10 kg)
Time cap: 25 min.

10 Haziran 2017
WOD
21-15-9
Power clean (60/40)
Push up
     2. min. Rest
21-15-9
Power snatch (60/40)
Pull up
      2 min. Rest
21-15-9
Cal. Row
Cal. air bike

9 Haziran 2017
Wod 1
4 ROUNDS 
10 One arm dumbell squat snatch
10 Burpees

Wod 2
3 ROUNDS 
20 Plate ground to overhead 
60 m Overhead plate farmer carry

Wod 3
4*40 sec. Plank
8 Haziran 2017
Wod 1
10 Squat clean (%50)
10 Box jump 
8 Squat clean (%60)
20 Box jump 
6 Squat clean (%70)
30 Box jump 
4 Squat clean (%80)
40 Box jump 
2 Squat clean (%90)
50 Box jump 

Wod 2
50 Toes to bar
50 Leg lift 

7 Haziran 2017
Wod 1
FOR TIME
50 cal. Row
50 KB Swing 
50 Air squat
40 Hang power clean (40/20)
40 Push jerk (40/20)
40 step walking lunge 
30 Hang power snatch (40/20)
30 cal. air bike
30 Burpees 
Time cap: 30 min.

Wod 2
100 Sit up
50 V-ups 
6 Haziran 2017
Wod 1
3 ROUNDS 
21 Wallball 
15 Toes to bar
9 Power snatch (60/30)
Time cap: 15 min. 

Wod 2
15 EMOM 
1.min=12/10 cal. Row
2.min= 5 Deadlift (100/70)
3.min= 40 sec. Plank

5 Haziran 2017
Wod 1
5 ROUNDS 
30 DU
10 Thruster (40/20)
Time cap: 12 min. 

Wod 2
3 ROUNDS 
20 Goblet squat
20 KB Swing
20 V-ups
4 Haziran 2017
Wod 1
21-15-9-15-21
Cal. Row
Power clean (40/20)
Box jump

Wod 2
2 ROUNDS 
50 Sit up
1 min. Plank 
3 Haziran 2017
Wod 1
5 ROUNDS 
12 cal. Row
2 Snatch (70/40)
12 cal. Air bike 
2 Clean&Jerk (70/40)

Wod 2
3 ROUNDS 
15 V-ups 
30 Crunch

2 Haziran 2017
Wod 
16 EMOM 
1.min= 10 Deadlift 
2.min= 10 Hang power clean
3.min= 10 Jerk
4.min= Rest
(Weight: 40/20)

        5 min. Rest

16 EMOM 
1.min=10/8 cal. air bike
2.min= 60 Mountain climbing
3.min=12/10 Burpees 
4.min= Rest
1 Haziran 2017
Wod 1
21-15-9
Handstand Push up 
Chest to bar Pull up 
Pistols

Wod 2
50-40-30-20-10 DU
25-20-15-10-5 Toes to bar
31 Mayıs 2017
Wod 1
2 ROUNDS 
500 m row 
5 Clean&Jerk 
25 cal. Air bike
5 Clean&Jerk 
50 DU
5 Clean&Jerk 
(Weight: 60/30 kg)

Wod 2
3 ROUNDS 
20 Medball Sit up
30 Russian twist 
30 Mayıs 2017
Wod 1
10 EMOM 
0-5 min.  
1 Power snatch + 1 Hang power snatch
6-10 min. 
3 Snatch balance 

Wod 2
"TEAM WOD"
(2 persons)
5 AMRAP 
20 Box jump 
20 Burpees 
20 Deadlift (80/40)
     2 min. Rest
7 AMRAP 
20 Box jump 
20 Burpees 
20 Deadlift 
20 Pull up
     3 min. Rest
9 AMRAP 
20 Box jump 
20 Burpees 
20 Deadlift 
20 Pull up 
20 Plate ground to overhead (25/10)

29 Mayıs 2017
Wod 1
30 Squat clean (60/30)
Time cap: 8 min.

Wod 2
30-20-10-5
Wallball
KB Swing 
(Her dakika başı 3 Burpees)

Wod 3
4 ROUNDS 
Plank
45 sec. on
15 sec. off 
28 Mayıs 2017
Wod 
FOR TIME
50 cal. Row
50 Push up
50 cal. air bike 
50 Pull up
     3 min. Rest
35 cal. Row
35 Push up 
35 cal. air bike 
35 Pull up
     3 min. Rest
20 cal. Row
20 Push up
20 cal. air bike 
20 Pull up
Time cap: 40 min.
27 Mayıs 2017
Wod 1
20 ROUNDS 
1 Snatch 
2 Clean&Jerk 
3 Thruster
(Weight: 60/30)

Wod 2
3 ROUNDS 
15 Toes to bar
45 sec. Plank
26 Mayıs 2017
Wod 1
5 ROUNDS 
200 m run
21 KB Swing 
15 Overhead squat (40/20)
9 Burpees 

Wod 2
3 ROUNDS 
30 DU
30 V-ups 
25 Mayıs 2017
Wod 1
7 EMOM 
1 Clean&Jerk 

Wod 2
20 AMRAP 
15 Burpees
25 V-ups
15 Pull up
25 Back squat (40/20)
24 Mayıs 2017
Wod 1
3-3-3-3-3 Power clean (unbroken)

Wod 2
21 Hang power clean 
21 Push jerk 
30 Side jump over bar
15 Hang power clean 
15 Push jerk 
40 Side jump over bar
9 Hang power clean
9 Push jerk 
50 Side jump over bar
(Weight: 50/30)
Time cap: 12 min)

Wod 3
100 Leg lift

23 Mayıs 2017
Wod 1
4 ROUNDS 
30 m broad jump 
15 Wallball

Wod 2
12 EMOM 
1.min=12/10 cal. Row
2.min= 10/8 Dips
3.min= 12/10 Medball Squat Clean&Jerk 
22 Mayıs 2017
Wod 1
1 RM Power snatch

Wod 2
21 Hang power snatch (50/30)
42 Air squat
15 Hang power snatch 
30 Air squat
9 Hang power snatch 
18 Air squat
Time cap: 10 min.

Wod 3
200 DU
1000 m Row
21 Mayıs 2017
Wod 1
27-21-15-9
Dumbell (KB) Thruster 
Pull up
Push up
Box jump

Wod 2
FOR TIME 
50 Leg lift
50 Saw plank 
50 Sit up

20 Mayıs 2017
Wod 1
5 ROUNDS 
300 m row
10 Squat clean (60/40)

Wod 2
30-20-10
Toes to bar
V-ups 
19 Mayıs 2017
Wod 1
20 AMRAP 
19 Deadlift (60/40)
5 Bar jumping burpees 
19 Wallball
19 KB Swing 
 
Wod 2
5 ROUNDS 
20 Medball up Sit up
40 sec. Plank
18 Mayıs 2017
WOD
FOR TIME
1000 m row
50 KB Swing
100 Sit up
70 cal. air bike
100 step walking lunge
60 One arm dumbell snatch 
40 V-ups
50 Burpees 
Time cap: 45 min.


17 Mayıs 2017
Wod 1
FOR TIME
30 Shoulder press 
40 Push press
50 Push jerk
(Weight: 40/20)

Wod 2
4 ROUNDS 
15 Plate ground to overhead 
15 m Overhead plate walking lunge 
15 HR Push up
15 m Overhead plate farmer carry

16 Mayıs 2017
Wod 1
5 ROUNDS 
4 Power snatch 
16 Back squat 
(Weight: 60/30)

Wod 2
3 ROUNDS 
20 KB Swing 
30 Push up
40 Sit up
15 Mayıs 2017
Wod 1
Battle of Bosphorus 2017 Event 5
21-15-9
Deadlift (100/70 kg)
Box jump (75/50 cm)

Wod 2
Battle of Bosphorus 2017 Event 6
10-10-10-10-10 Pull up
5-4-3-2-1 Clean&Jerk (%70/75/80/85/90)
12 Mayıs 2017
Wod 1
FOR TIME
70 One arm dumbell snatch 
35 Box jump 
     2 min. Rest
50 cal. Row 
25 Row over burpees 
     2 min. Rest
30 Power clean (50/30)
15 cal. air bike

Wod 2
3 ROUNDS 
20 V-up
40 Saw plank

11 Mayıs 2017
Wod 1
12 EMOM 
Odd: 8 Thruster (40/20)
Even: 8 Sumodeadlift high pull 

Wod 2
12 AMRAP 
10 Pull up
20 Push up
30 Squat 

Wod 3
3 ROUNDS 
45 sec. Plank
20 sec. Hollow hold
10 Mayıs 2017
Wod 1
7 ROUNDS 
1Power clean
1 Hang squat clean 
1 Front squat
1 Push jerk
(Climbing)

Wod 2
15 EMOM 
1.min= 5 Deadlift (100/70)
2.min= 10 KB Snatch 
3.min= 10 Toes to bar
9 Mayıs 2017
"SNATCH DAY"
Wod 1
5 ROUNDS 
Power snatch 
(2 sec. pause below and above the knee)

Wod 2
5 ROUNDS 
2 Snatch deadlift 
1 Hang power snatch 
1 Snatch balance
2 Overhead squat 

Wod 3
15 AMRAP
7 Power snatch (50/30)
14 Jump over bar


8 Mayıs 2017
Wod 1
21-15-9
Wallball
Pull up
Time cap: 8 min.

2 min. Rest

Wod 2
21-15-9
Box jump 
Burpees
Time cap: 8 min.

2 min. Rest

Wod 3
21-15-9
Cal. Row
Push up
Time cap: 8 min.

Wod 4
50 V-ups 
50 Saw plank
7 Mayıs 2017
Wod 1
6x4 Back Squat (%85/90)

Wod 2
22 min AMRAP
22 Hang Power Clean (50/30)
22 KB Swing (24/16)
22 Push Jerk (50/30)
22 Goblet Squat (24/16)
6 Mayıs 2017
Wod 
FOR TIME
1000 m row
30 Snatch (60/30)
50 cal. Air bike 
30 Clean&Jerk (60/30)
5 Mayıs 2017
Wod 1
42 EMOM 
1.min= 10/8 cal. Air bike
2.min= 15/12 Wallball
3.min= 8 One arm dumbell snatch
4.min=30 DU or 90 SU
5.min= 25 Squat
6.min= 15 Push up
7.min= Rest

Wod 2
50 Leg lift
50 Sit up

4 Mayıs 2017
"CLEAN DAY"
Wod 1
9-7-5-3-1 Power clean,(climbing)

Wod 2
5 ROUNDS 
1 Power clean
1 Hang squat clean
1 Front squat
(Weight: 70/40)

Wod 3
7 EMOM 
2 Clean&Jerk 
(70/40)
3 Mayıs 2017
Wod 1
3 ROUNDS 
15 Burpees 
30 Deadlift (50/30)
20 Back squat (50/30)
15 Pull up
25 Sit up
Time cap: 20 min. 

Wod 2
FOR TIME
1000 m row
100 DU
2 Mayıs 2017
"SNATCH DAY"
Wod 1
5*3 Snatch balance 

Wod 2
4 ROUNDS 
7 Snatch deadlift 
5 Hang power snatch
3 Squat snatch 

Wod 3
10 AMRAP 
3 Overhead squat 
3-6-9-12-.......Bar jumping burpees
1 Mayıs 2017
Wod 1
Skill /DU

Wod 2
5 ROUNDS 
5 HSPU / 15 HR Push up
10 Hang power clean 
15 Back Squat
20 V-ups 
(Weight: 50/30)

30 Nisan 2017
Wod 1
10-10-10-10-10 Deadlift (%65/70)

Wod 2
21-15-9
Cal. Row
Burpees
Cal. Air bike 

Wod 3
4 ROUNDS 
Plank
45 sec. on
15 sec. off 


29 Nisan 2017
Wod 1
Every 90 seç. in 9 min.
6 Front squat (%85-90)

Wod 2
18 AMRAP
20 One arm KB Russian swing
16 KB Sumodeadlift high pull 
12 Wallball

Wod 3
2 ROUNDS
22 Medball sit up
22 Russian twist 

28 Nisan 2017
Wod 1
5*5 Power clean (unbroken)
(Weight: 60/30)

Wod 2
Every 5 min. in 30 min. 
18 cal. Row
18 Push up
18 Toes to bar
(Scaled: Every 6 min. in 30 min)
27 Nisan 2017
Wod 1
30 Air squat
30 Push jerk
50 DU

20 Back squat
20 Push press
35 DU

10 Front squat
10 Shoulder press
20 DU
(Weight: 50/30)

Wod 2
21-15-9
Thruster (40/20)
Pull up
Sit up
26 Nisan 2017
Wod 1
30 Hang squat snatch 
(Weight: 60/30)

Wod 2
5 ROUNDS 
10 One arm dumbell snatch
3 Wallwalk 
1 Clean&Jerk (%85-90)

25 Nisan 2017
Wod 1
5 ROUNDS 
1 Power clean
1 Front squat
1 Jerk

Wod 2
18 AMRAP 
12 Box jump 
9 Thruster (40/20)
6 Bar facing burpees 

Wod 3
50 V-ups
24 Nisan 2017
Wod 1
12 EMOM 
Odd: 12 Deadlift 
Even: 8 Back squat
(Weight: 60/30)

Wod 2
15 AMRAP 
1-2-3-4-5-..... Burpees 
2-4-6-8-10-.....KB Swing
3-6-9-12-15-.....Air squat

Wod 3
100 Sit up
23 Nisan 2017
Wod 1
30 AMRAP 
23 Hang power clean   (50/30)
4 Wall walk
20 Wallball 
17 Toes to bar 

Wod 2
FOR TIME 
75 Leg lift
75 Saw plank
75 Sit up

22 Nisan 2017
Wod 1
20 cal. Air bike
5 Squat clean (%60)
20 cal. Air bike
4 Squat clean (%70)
20 cal. Air bike
3 Squat clean (%80)
20 cal. Air bike
2 Squat clean (%85)
20 cal. Air bike
1 Squat clean (%90)

Wod 2
75 Leg lift
75 Saw plank
75 Sit up
21 Nisan 2017
Wod 1
7*3 Hip Hang power snatch

Wod 2
5 ROUNDS 
2 Power snatch (60/30)
8 Burpees- Box jump
12 KB Swing (24/16)
Time cap: 20 min.

20 Nisan 2017
Wod 1
5 ROUNDS 
5 Power clean (60/40)
20 Wallball
15 Pull up

Wod 2
3 ROUNDS 
30 Medball Sit up 
30 Leg raise 
30 Sawplank
19 Nisan 2017
Wod 1
5*5 Front squat 

Wod 2
4 ROUNDS 
15 Cal. Row or 12 Cal. Air bike
15 Deadlift (70/40)
12 Burpees 
22 Squat
20 DU
10 Dumbell push press
Time cap: 30 min.


18 Nisan 2017
Wod 1
5 ROUNDS 
1 Power snatch 
1 Hang power snatch 
1 Hang Squat snatch
Weight: 60/30)

Wod 2
30-20-10
Hang power snatch (40/20)
Box jump 

Wod 3
3 ROUNDS 
15 Knees to elbows 
40 sec. Plank 
17 Nisan 2017
Wod 1
7*7 Hang Squat clean (unbroken)

Wod 2
5 ROUNDS 
30 DU
5 Clean&Jerk (70/30)

Wod 3
3 ROUNDS 
20 Saw plank
20 sec. Hollow rock hold

16 Nisan 2017
Wod 1
7 EMOM 
3 Power snatch (unbroken)

Wod 2
4 ROUNDS 
15 Wallball
12 Box jump 
9 Dumbell jerk


15 Nisan 2017
Wod 1
1!RM Cluster

Wod 2
20 Toes to bar
10 Power clean (40/20)
20 Toes to bar
8 Power clean (50/25)
20 Toes to bar
6 Power clean (60/30)
20 Toes to bar
4 Power clean (70/35)
20 Toes to bar
2 Power clean (80/40)

14 Nisan 2017
Wod 1
10 ROUNDS 
10 Hang Power clean (40/20)
12 Wallball

Wod 2
KB Swing (unbroken)

Wod 3
100 Leg lift

13 Nisan 2017
Wod 1
5*5 Push press
5*3 Shoulder press 

Wod 2
16 EMOM 
Odd: 12 Back rack reverse lunge
Even: 10 Burpees

Wod 3
50 Sit up
50 Leg raise

Wod 4
Plank
3 ROUNDS 
30 sec. On 
30 sec. Off 

12 Nisan 2017
"Team wod"
100 Cal. Row
100 Cal. Air bike
100 Deadlift (70/40)
100 Wallball 
100 Pull up
100 Push up

11 Nisan 2017
Wod 
12 AMRAP 
50 SU
15 KB Swing 

2 min. Rest

10 AMRAP 
12 Box jump over 
12 Ovehead plate lunge

2 min. Rest

8 AMRAP 
8 Burpees 
8 Pull up
10 Nisan 2017
Wod 1
7 ROUNDS 
3 Deadlift (100/60)
13 Push up

Wod 2
15 AMRAP 
8 Cal. Air bike
10 KB Snatch
12 Wallball
14 KB Sumodeadlift high Pull

Wod 3
4 ROUNDS 
30 Saw plank
20 Leg lift
9 Nisan 2017
Wod 1
10-20-30-40
One arm dumbell snatch 
Step walking lunge
Cal. Row 

Wod 2
3 ROUNDS 
10 V-ups 
30 Back ext.
10 Toes to bar
30 Crunch



8 Nisan 2017
Wod 1
FOR TIME
20 Box step  up with medball 
40 Push up
60 Thruster (20/15)
40 Push up
20 Box step up with medball

Wod 2
4 ROUNDS 
20 Sit up 
20 Leg raise 
7 Nisan 2017
Wod 1
7-14-28-14-7
Burpees over bar
Push jerk (50/30)
Pull up

Wod 2
4 ROUNDS 
20 sec. hollow rock
40 sec. Plank
6 Nisan 2017
Wod 1
Every 5 min. for 25 min. 
9 Cal. Air bike            
13 Box jump over.      
13 Cal. Row.               
9 Burpees                   

Wod 2
3 ROUNDS 
40 sec. right plank
40 sec. Left plank
12 Toes to bar


5 Nisan 2017
Wod 1
30 Bear complex (50/30)

Wod 2
5 ROUNDS 
15 KB Sumodeadlift high pull 
15 Wallball
15 Toes to bar

Wod 3
100 Sit up
4 Nisan 2017
Wod 1
3 ROUNDS 
8 Deadlift (80/40)
16 Goblet squat 
32 Side jump over bar

Wod 2
21-18-15-12-9-6-3
KB Swing (unbroken)
Push up (unbroken)

Wod 3
2 ROUNDS 
50 Saw plank 
50 Sit up
3 Nisan 2017
Wod 1
FOR TIME
20 Snatch
20 Box jump
20 Squat clean
20 Box jump

Wod 2
5 ROUNDS 
12 One arm dumbell snatch
24 Air squat 
36 DU
2 Nisan 2017
Wod 1
10 AMRAP
Odd: 6 Barbell curl and shoulder press 
Even: 12/10 Burpees

Wod 2
27 AMRAP 
20 Push up
15 V-ups
30 Air squat
20 Cross up lift
40 DU
25 Medball sit up

1 Nisan 2017
Wod 1
10-9-8-7-6-5-4-3-2-1
Back squat(climbing)

Wod 2
Death by clean
12 EMOM 
1-2-3-4-.....-11-12 reps Clean (50/30)

Wod 3
3 ROUNDS 
30 Leg lift
30 Saw plank 
31 Mart 2017
Wod 1
50 Wallball
40 KB Sumodeadlift high pull 
30 Box jump 
20 cal. air bike
10 Burpee-Pull up

Wod 2
2K Row 

Wod 3
3 ROUNDS 
40 Mountain climbing 
20 Sit up




30 Mart 2017
WOD
40 Deadlift 
20 Front squat 
40 Deadlift 
20 Front squat 
    *2 min. Rest 
30 KB Swing
15 Burpees 
30 KB Swing
15 Burpees 
     *2 min. Rest
30 Hang power clean 
30 Push press
30 Hang power clean 
30 Push press
      *2 min. Rest
20 Pull up
30 Push up
20 Pull up
30 Push up

(Weight: 40/20)
Time cap: 40 min.


29 Mart 2017
Wod 1
Hang power snatch 
%50    7 reps
%60    6 reps
%70    5 reps
%75    4 reps
%80    3 reps
%85    2 reps
%90    1 reps

Wod 2
FOR TIME 
50 cal. Row
50 Overhead squat (20/10)
50 cal. air bike
50 Overhead squat 

Wod 3
100 Saw plank
28 Mart 2017
Wod 1
5 ROUNDS 
7 Deadlift (80/40)
14 KB Swing 
21 step walking lunge

Wod 2
21-18-15-12-9-6-3
Push up (unbroken)

Wod 3
Tabata
Plank

27 Mart 2017
Wod 1
1-1-1-1-1-1 Squat clean 

Wod 2
21-15-9
Hang squat clean (50/30)
Bar jumping burpees 

Wod 3
50-40-30-20-10
DU
Sit up
26 Mart 2017
Wod 
42 EMOM 
1.min= 12/10 cal. Row
2.min= 10 Box jump over 
3.min= 10/8 cal. air bike 
4.min= 10 One arm dumbell snatch 
5.min= 12/10 Burpees 
6.min= 25 Squat
7.min= Rest
25 Mart 2017
Wod 1
FOR TIME 
750 m row
20 Power snatch (50/30)
40 cal. air bike 
20 Squat clean (50/30(

Wod 2
10 EMOM 
Odd: 10 Knees to elbows 
Even: 40 sec. Plank
24 Mart 2017
Crossfit games open 17.5

10 ROUNDS 
9 Thruster (40/20)
35 DU
23 Mart 2017
Wod 1
5 ROUNDS 
12 Deadlift 
9 Hang power clean 
6 Push jerk 
300 m row
(Weight: 50/30)

Wod 2
100 Leg lift 
100 Sit up
22 Mart 2017
Wod 1
7 ROUNDS 
2 Power snatch 
1 Hang power snatch 
1 Hang squat snatch 

Wod 2
16 EMOM 
1.min= 10 cal. air bike 
2.min= 20 Thruster (20/15 kg)
3.min= 12 Burpees 
4.min= 12 Pull up
21 Mart 2017
Wod 1
Cash in 40 cal. Air bike
40 Back squat 
40 KB Russian swing 
40 Push jerk
20 Front squat
20 KB Swing 
20 Push press
Cash out 40 Burpees
(Weight: 40/20)

Wod 2
100 Sit up 



20 Mart 2017
Wod 1
12 EMOM 
Odd: 12/10 cal. Row 
Even: 2 Clean&Jerk (70/40)

Wod 2
4 ROUNDS 
12 Overhead squat (40/20)
12 Box jump 
12 Seated dumbell (KB) press

Wod 3
8 EMOM 
Odd: 15 Plank press
Even: 40 sec. Plank
19 Mart 2017
Wod 1
Cash in 1000 m row
21-18-15-12-9-6-3
KB Swing 
Goblet squat
Cash out 100 DU

Wod 2
3 ROUNDS 
15 Knees to elbows
30 sec. Plank

18 Mart 2017
18 Mart 1915 Çanakkale şehitleri anısına 
"TEAM WOD"
19.15" AMRAP
50 m Buddy carry (Mehmetçiğin yaralı Anzak askerlerini taşımasını temsilen)
18 Turkish get up (Türk güreşçileri anısına)
50 m Buddy carry 
18 Goblet squat 
50 m Buddy carry 
18 m Walking lunge (Siperler arası mesafeyi temsilen)
50 m Buddy carry 
18 KB Swing 
50 m Buddy carry 
17 Mart 2017
WOD
Crossfit games open 17.4
FOR TIME 
55 Deadlift (100/60)
55 Wallball 
55 cal. Row
55 Handstand Push up (Scaled: HR Push up)
16 Mart 2017
Wod 1
12 EMOM 
1.min= 4 Power snatch 
2.min= 7 Hang power snatch 
3.min= 10 Overhead squat 
4.min= Rest 
(Weight: 50/30)

Wod 2
12 AMRAP 
2-4-6-8-10-...... Burpees 
3-6-9-12-15-.....Box jump 
4-8-12-15-18-.....Air squat 

Wod 3
3 ROUNDS 
25 Sit up 
25 V-ups
25 Saw plank
15 Mart 2017
Wod 1
12 EMOM 
Odd: 12/10 Burpees 
Even: 1 Squat clean (90/60)

Wod 2
50 DU
30 Push up
12 Power clean (50/30)

40 DU
25 Push up
10 Power clean (60/40)

30 DU
20 Push up
8 Power clean (70/50)

20 DU
15 Push up
6 Power clean (80/60)
Time cap: 20 min.
14 Mart 2017
Wod 1
5 ROUNDS 
12 Deadlift (50/30)
8 Front squat (50/30)
Time cap:10 min.

Wod 2
FOR TIME 
1000 m row 
40 Hang power clean (40/20)
50 cal. air bike 
40 Shoulder to overhead (40/20)
Time cap: 16 min.
13 Mart 2017
Wod 1
Power snatch 
2*5 reps. (%60)
2*4 reps. (%70)
2*3 reps. (%80)
2*2 reps. (%85)
2*1 reps. (%90)

Wod 2
15 AMRAP 
12 One arm dumbell snatch 
6 Burpees- Wallball 
12 KB Swing

Wod 3
3 ROUNDS 
30 Cross crunch 
30 sec. Plank
12 Mart 2017
Wod 1
200 m run
21 Back squat 
21 Push jerk 
300 m run
15 Front squat 
15 Push jerk 
400 m run
9 Overhead squat
9 Push jerk 
(Weight: 50/30)

Wod 2
3 ROUNDS 
20 V-ups 
30 Saw Plank 
11 Mart 2017
Wod 1
4 ROUNDS 
50 DU
20 Knees to elbows
20 Overhead plate walking lunge

Wod 2
27-21-15-9
KB Swing 
Burpees
10 Mart 2017
Wod 
3 ROUNDS 
6 Pull up
6 Squat snatch (30/15)

3 ROUNDS 
7 Pull up
5 Squat snatch (35/20)

3 ROUNDS 
8 Pull up 
4 Squat snatch (40/25)

3 ROUNDS 
9 Pull up 
3 Squat snatch (45/30)

3 ROUNDS 
10 Pull up 
2 Squat snatch (50/35)

3 ROUNDS 
11 Pull up 
1 Squat snatch (60/40)
Time cap: 30 min.
9 Mart 2017
Wod 1
50-40-30-20-10
Cal. Row
KB Swing 

Wod 2
18 AMRAP 
20 Thruster (20/15 kg)
15 Box jump 
30 Plank press
8 Mart 2017
Wod 1
1 RM Clean&Jerk 
Time cap:15 min.

Wod 2
21 Power clean (50/30)
42 HR Push up
15 Power clean 
30 HR Push up
9 Power clean 
18 HR Push up

Wod 3
3 ROUNDS 
30 Leg lift
20 Sit up

7 Mart 2017
Wod 1
4 ROUNDS 
30 DU
5 Deadlift (100/60)
20 Jump lunge
5 Wallwalk 
Time cap:15 min.

Wod 2
12 EMOM 
1.min=12/10 cal. Row
2.min=10/8 cal. Air bike
3.min=50 Mountain climbing
4.min=Rest
6 Mart 2017
Wod 1
7 EMOM 
1 Power snatch + 1 Hang power snatch+ 1 Hang squat snatch 

Wod 2
10 AMRAP 
20 Deadlift 
20 Hang power clean 
20 Push jerk
20 Toes to bar
20 Box jump
....then max. reps Burpees 
(Weight: 50/30)

Wod 3
3 ROUNDS 
20 Overhead medball leg raise 
40 Medball crunch 


5 Mart 2017
Wod 1
5-4-3-2-2-1-1 Front squat 

Wod 2
3 ROUNDS 
7 Dumbell squat clean
14 Burpees 
21 Box jump

Wod 3
4 ROUNDS 
Hollow rock hold 
30 sec. On
30 sec. Off
4 Mart 2017
Wod 1
21-15-9
Thruster (40/20)
Pull up

Wod 2
FOR TIME 
1000 m row 
30 Power clean (50/30)
3 Mart 2017
Wod 1
20 AMRAP 
20 m walking lunge
16 Toes to bar
8 Power clean (50/30)
20 m walking lunge
16 Pull up
8 Power clean

Wod 2
4 ROUNDS 
20 Leg lift
20 Russain twist 
20 Medball sit up 
2 Mart 2017
Wod 1
5*5 Back squat

Wod 2
20 EMOM 
1.min= 12 Pull up
2.min= 12 Overhead squat (40/20)
3.min= 12 Bar jumping burpees 
4.min= Rest

Wod 3
4 ROUNDS 
Plank
40 sec. On
20 sec. Off
1 Mart 2017
Wod 1
42-30-18
Power Snatch (35/15)
Wallball (9/6)

Wod 2
40-30-20-10
Squat
Push up
Medball sit up

28 Şubat 2017
Wod 1
5 ROUNDS 
2 Deadlift 
1 Hang power clean
2 Power clean 
1 Split jerk
(60/30) (unbroken)

Wod 2
17-14-11-8-5
Front squat (50/30)
Push up
Toes to bar
27 Şubat 2017
Wod 1
7 EMOM 
7 Muscle snatch (40/20)

Wod 2
6 AMRAP 
10 cal. Row
15 KB Swing 
10 Box jump

3 min. Rest

5 AMRAP 
10 Air bike
10 KB Snatch 
10 Box jump over

3 min. Rest

4 AMRAP 
15 DU
5 Burpee- Box jump over

26 Şubat 2017
Wod 1
7 AMRAP 
5 Burpees 
8 Wallball
13 KB Swing

#3 min. Rest

5 AMRAP 
1 RM Clean&Jerk

Wod 2
FOR TIME
1000 m Row
50 cal. air bike 
100 DU
25 Şubat 2017
Wod 1
5 ROUNDS
5 Power clean (70/40)
10 Pull up
15 Push up
Time cap:12 min.

Wod 2
3 ROUNDS 
12 Toes to bar
40 sec. Plank
24 Şubat 2017
Wod 
2017 Crossfit Open games 17.1

10 One arm dumbell snatch
15 Burpee-Box jump over
20 One arm dumbell snatch
15 Burpee- Box jump over 
30 One arm dumbell snatch 
15 Burpee- Box jump over
40 One arm dumbell snatch 
15 Burpee-Box jump over 
50 One arm dumbell snatch 
15 Burpee-Box jump over
Time cap: 20 min.
23 Şubat 2017
"Team Wod"
Wod 1
6 AMRAP
1.person = Deadlift hold (100/80)
2.person = Max. reps Pull up

Wod 2
6 AMRAP 
1.person = Plank
2.person = Max. Reps Push up

Wod 3
6 AMRAP 
1.person = Death (Pull up) hold 
2. person = Max. reps KB Swing

Wod 4
6 AMRAP
1. and 2. person max. reps Burpees

22 Şubat 2017
Wod 1
40 Hang power snatch (40/20)

Wod 2
5 ROUNDS 
5 Shoulder press (50/30)
10 Front squat (50/30)
30 Jump over bar

Wod 3
3 ROUNDS 
15 Medball up Sit up
30 Medball crunch
45 Saw plank
21 Şubat 2017
Wod 1
8 EMOM 
5 Deadlift(100/60) + 10 KB Swing (24/16)

Wod 2
21-18-15 Pull up
40-40-40 DU
24-21-18 Push up
10-20-30 cal. air bike
27-24-21 Air squat 
20-15-10 Burpees
Time cap: 20 min. 
20 Şubat 2017
Wod 1
10 EMOM
2 Squat clean(80/40) + 4 Bar facing burpees

Wod 2
3 ROUNDS
500 m row
25 Back squat (40/20)
20 Push jerk (40/20)
20 Sit up
25 Leg lift
19 Şubat 2017
Wod 1
100 Wallball
(Her kırılmada 30 DU)

Wod 2
75 Thruster (40/20)
(Her kırılmada 5 bar facing burpees)
18 Şubat 2017
Wod 1
Buy in 1000 m row 
40-30-20-10
KB Swing 
Squat
Plank press 
Buy out 50 cal. air bike 

Wod 2
3 ROUNDS 
20 Hollow rock 
20 Med-Ball sit up 
20 Leg lift
17 Şubat 2017
Wod 1
7 EMOM 
1 Squat clean and jerk 

Wod 2
24 E6MOM
(6 min. in 24 min)
13 cal. air bike 
15 Push up
17 cal. Row
14 Box jump over
10 Burpees
16 Şubat 2017
Wod 1
5*3 Front squat (%85)

Wod 2
21 AMRAP 
3-6-9-12-15-18-......
Deadlift 
Hang power clean
Push jerk 
(Weight: 50/30)

Wod 3
3 ROUNDS 
40 sec. Plank (5 kg plate)
20 Back ext. 
20 Crunch with plate
15 Şubat 2017
Wod 
35 EMOM 
1.min= 10 Burpees 
2.min= 15 KB Swing
3.min= 12 Wallball
4.min= 25 Push up
5.min= 10 cal. air bike
6.min= 15 Medball sit up
7.min= Rest
14 Şubat 2017
Wod 1
5 EMOM 
3 Squat Clean (%80)

5 EMOM 
2 Squat Clean (%85)

5 EMOM 
1 Squat Clean (%90)

Wod 2
3 ROUNDS 
14 Box jump 
2 Clean&Jerk (80/40)
20 KB Swing
17 cal. Row
13 Şubat 2017
Wod 1
5×3 Power snatch  (unbroken)

Wod 2
5×3 Snatch balance  (unbroken)

Wod 3
5 ROUNDS 
8 Hang power snatch  (50/30)
10 Bar jumping burpees 
Time cap : 12 min. 

Wod 4
8 EMOM 
Odd : 15 V-ups 
Even : 40 sec. Plank 

12 Şubat 2017
Wod 1
5 ROUNDS 
10 KB Sumodeadlift high Pull
10 KB Swing 
10 Goblet squat
(Unbroken)

Wod 2
FOR TIME 
1000 m Row
50 cal. air bike
30 Burpees 
11 Şubat 2017
Wod 1
2-2-2-2-2
Back squat

Wod 2
42-30-18
Wallball
Power clean (40/20)

Wod 3
21-15-9
Medball sit up
Toes to bar
10 Şubat 2017
Wod 1
1-2-3-4-5-6-7-8-9-10 tour run
10-9-8-7-6-5-4-3-2-1 Power snatch (60/40)

Wod 2
3 ROUNDS 
25 Sit up
15 Hollow rock

9 Şubat 2017
Wod 1
Skill / Turkish get up
FOR TIME 
40 Turkish get up

Wod 2
50-40-30-20-10
DU
Walking lunge
HR Push up
8 Şubat 2017
Wod 1
7 ROUNDS 
2 Power clean
1 Push jerk
2 Hang squat clean
1 Split jerk 

Wod 2
25 EMOM 
1.min= 4 Clean&Jerk (60/30)
2.min= 12/10 Pull up
3.min= 12/10 Burpees 
4.min= 15/12 Box jump 
5.min= Rest
7 Şubat 2017
Wod 1
10 EMOM 
Odd : 5 Power clean  (70/40)
Even : 3 Wallwalk 

Wod 2
27-21-15-9 Wallball (9/6) (unbroken )
6-5-4-3  Clean&jerk  (50/30) (unbroken )


6 Şubat 2017
Wod 1
6 ROUNDS 
1 Power snatch
1 Hang squat snatch
1 Snatch balance 
1 Overhead squat

Wod 2
18 AMRAP 
30 Push jerk (40/20)
30 Box jump
30 Push up
30 Front squat (40/20)

5 Şubat 2017
Wod 1
12 EMOM 
Odd: 5 Deadlift (100/70)
Even: 3 Back squat (100/70)

Wod 2
4 ROUNDS 
15 cal. air bike 
15 Box jump 
15 One arm dumbell snatch 

4 Şubat 2017
Wod 1
150 Wallball
Every break 6×10 shuttle run 

Wod 2
5 AMRAP 
Plank
Every break 15 Sit up
3 Şubat 2017
Wod 1
1000 m row
20 Snatch
50 cal. air bike
20 Clean&Jerk 
100 DU
20 Thruster 
(Weight: 50/30)

Wod 2
FOR TIME 
75 Leg lift
75 Saw plank
75 Sit up
2 Şubat 2017
Wod 1
7 ROUNDS 
Squat clean+Back squat+Front squat+Split jerk  (climbing)

Wod 2
3 min. in 24 min
Odd: 12 cal. Row
          12 KB Swing 
          15 V-ups 
Even: 100 SU 
           10 Pull up
           10 Push jerk  (40/20)
1 Şubat 2017
Wod 1
14 EMOM 
Odd: 20 Jump lunge
Even: 10 Box jump over

Wod 2
20 AMRAP 
7 Burpee- Wallball
10 Cluster with medball
13 Medball sit up
31 Ocak 2017
Wod 1
7*3 Front squat (%85-90)

Wod 2
FOR TIME 
50 DU
80 Mountain climbing 
50 DU
60 Push up
50 DU
40 Deadlift (60/30)
50 DU
20 Burpee- Box jump 
30 Ocak 2017
Wod 1
Skill / Hang squat snatch
90 sec. in 9 min. 
7 Hang squat snatch (40/20)

Wod 2
20 EMOM 
1.min= 12/10 cal. Row
2.min= 15/12 Wallball
3.min= 12 Hang power snatch (40/20)
4.min= Rest

Wod 3
3 ROUNDS 
20 Medball sit up
40 sec. Plank
29 Ocak 2017
Wod 1
5×5 Back squat 

Wod 2
21-15-9
Overhead squat  (50/30)
Toes to bar 
Push up

Wod 3
3 ROUNDS 
10 GHD Sit up 
40 sec. Plank 
28 Ocak 2017
Wod 1
FOR TIME 
15 Power snatch 
15 Clean&Jerk 
10 Power snatch 
10 Clean&Jerk 
5 Power snatch 
5 Clean&Jerk 
(Weight: 50/30)
Time cap: 15 min.

Wod 2
FOR TIME 
20 cal. Row
20 cal. air bike
20 Burpees 
15 cal. Row
15 cal. air bike
15 Burpees 
10 cal. Row
10 cal. air bike
10 Burpees 
Time cap: 20 min.

27 Ocak 2017
Wod 1
2-2-2-2-2 Squat clean

Wod 2
12-9-6-9-12
Power clean (50/30)
Push Jerk (50/30)
Bar facing burpees




26 Ocak 2017
Wod 1
10 EMOM 
Odd: 6 Deadlift (80/40)
Even: 3 Front squat (80/40)

Wod 2
12 ROUNDS 
5 Burpees 
10 Wallball 
Time cap: 15 min. 

Wod 3
FOR TIME 
50 Leg lift
50 Sit up 
50 Saw plank
25 Ocak 2017
Wod 1
3 AMRAP 
Max. reps Power snatch 
2 min. Rest

3 AMRAP 
Max. reps Hang power snatch 
2 min. Rest

3 AMRAP 
Max. reps Hang squat snatch 
2 min. Rest

3 AMRAP 
Max. reps Squat snatch

Wod 2
FOR TIME 
1000 m row
50 Push up
30 Thruster (35/15)
20 Pull up
100 Sit up
Time cap: 20 min. 

24 Ocak 2017
Wod 1
21-18-15-12-9-6-3
Front squat (unbroken)
(Weight: 40/20)

Wod 2
3 ROUNDS 
10 Hang power clean (50/30)
30 Side jump over bar
10 Push jerk (50/30)
30 HR Push up

Wod 3
3 ROUNDS 
20 Tuck ups
20 sec. hold Hollow rock
40 sec. Plank
23 Ocak 2017
Wod 1
7 EMOM 
2 Hang squat snatch 

Wod 2
FOR TIME 
50 Deadlift (60/30)
50 cal. Row
50 Wallball (9/6)
50 cal. air bike
Time cap: 18 min.

Wod 3
40 Leg lift
40 Sit up
40 Leg raise

22 Ocak 2017
WOD
FOR TIME 
15 Power snatch (60/30)
50 Medball sit up
70 DU
40 Wallball 
70 DU
50 Medball sit up
15 Clean&Jerk (60/30)
21 Ocak 2017
Wod 1
Deadlift (60/30)
Wallball
Toes to bar

Wod 2
500 m row
1 min. Rest
500 m row
1 min. Rest
40 cal. air bike

20 Ocak 2017
Wod 1
7*3 Bear complex (50/30)

Wod 2
3 ROUNDS 
400 m row
20 One arm dumbell snatch
50 DU
20 KB Swing

Wod 3
3 ROUNDS 
15 Toes to bar
20 Leg raise
19 Ocak 2017
Wod 1
36 EMOM 
1.min= 12/10 cal. Row
2.min= 8 Push press (40/20)
3.min= 10/8 cal. air bike
4.min= 8 Sumodeadlift high pull (40/20)
5.min= 20 Tuck ups
6.min= Rest

Wod 2
75 Medball sit up
18 Ocak 2017
Wod 
"Team Wod"
100 cal. Row
100 Shoulder to overhead (40/20)
80 Pull up
80 cal. air bike
60 Hang power clean (40/20)
60 KB Swing (24/16)
40 Power snatch (40/20)
40 Burpees 
17 Ocak 2017
Wod 1
1-1-1-1-1-1-1
Power clean+ Hang squat clean+ split jerk 

Wod 2
18 AMRAP 
4 Power clean (70/30)
16 Push up
30 DU 

Wod 3
3 ROUNDS 
20 Tuck ups
30 Saw plank
16 Ocak 2017
Wod 1
30 Hang squat snatch (60/30)

Wod 2
5 ROUNDS 
8 Deadlift (80/40)
16 Wallball
20 V-ups

Wod 3
Plank
4 ROUNDS 
40 sec. on
20 sec. off 
15 Ocak 2017
Wod 1
5 ROUNDS 
5 Power clean (70/40)
12 cal. Row
5 Power snatch (70/40)
12 cal. air bike

Wod 2
3 ROUNDS 
30 Crunch with medball
30 sec. Plank

14 Ocak 2017
Wod 1
12 EMOM 
1.min= 4 Shoulder press
2.min= 6 Push press
3.min= 8 Push jerk

Wod 2
5 ROUNDS 
10 Dumbell thruster 
10 Burpees 
10 cal. air bike


13 Ocak 2017
Wod 1
7*2 Deadlift (climbing)

Wod 2
5 ROUNDS 
3 Power clean (70/40)
6 Front squat
9 Bar facing burpees 

Wod 3
3 ROUNDS 
20 Leg lift
20 Saw Plank
40 Crunch

12 Ocak 2017
Wod 1
7*7 Back squat
10*10 m Farmer carry with double plate (20/10)

Wod 2
18 AMRAP 
10 KB Snatch
10 Dips
15 Sit up
15 Lunge
11 Ocak 2017
Wod 1
1 RM Cluster

Wod 2
14 EMOM 
Odd: 10/8 Pull up
Even: 15/12 Touch to shoulder Push up

Wod 3
10 EMOM 
Odd: 6 Burpee-Box jump
Even: 12/10 cal. Row
10 Ocak 2017
Wod 1
FOR TIME 
1-3-5-7-9-11-13
Snatch
Bar facing burpees 

Wod 2
12 AMRAP 
3 High jump touch to target
10 Wallball 
3 Broad jump
10 KB Swing
9 Ocak 2017
Wod 1
7*3 Snatch balance

Wod 2
FOR TIME 
30 Hang squat clean
30 Shoulder to overhead 
30 Thruster 
30 Box jump 
30 Overhead squat
30 Toes to bar
(Weight: 40/20)

Wod 3
75 Leg lift


8 Ocak 2017
Wod 
50 DU
50 KB Swing
40 DU
40 Wallball 
30 DU
30 Weight Push up
20 DU
20 Pull up
10 DU
5 Wallwalk 
7 Ocak 2017
Wod 1
7*3 Back squat

Wod 2
3 ROUNDS 
500 m Row
20 Wallball 
15 Toes to bar 

Wod 3
3 ROUNDS 
20 Leg lift
30 Medball crunch 
6 Ocak 2017
Wod 1
30 Clean&Jerk (60/40)

Wod 2
3 ROUNDS 
21 Medball sit up
15 Back squat (40/20)
9 Box step up with medball 
5 Ocak 2017
Wod 1
9 AMRAP 
40 step lunge with plate (20/10)
20 Power snatch (40/20)
Max. Reps bar jumping burpees 

3 min. Rest

7 AMRAP 
50 Push up
25 Front squat (40/30)
Max. Reps Box jump over

3 min. Rest

5 AMRAP 
40 V-ups
20 Overhead squat (40/20)
Max. Reps DU

4 Ocak 2017
Wod 1
200 m Run
21 Deadlift 
200 m Run
15 Hang power clean 
200 m Run
9 Push jerk 
250 m Row
9 Push jerk
250 m row
15 Hang power clean
250 m row
21 Deadlift 
(Weight: 60/30)

Wod 2
Wallball (unbroken)
Time cap: 8 min. 

Wod 3
3 ROUNDS 
Plank
40 on
20 off
3 Ocak 2017
Wod 1
7 ROUNDS 
1 Power snatch
1 Hang power snatch
2 Overhead squat

Wod 2
4 ROUNDS 
7 Snatch deadlift (70/30)
10 Pull up
13 KB Swing
16 Goblet squat

Wod 3
"Annie"
50-40-30-20-10
DU
Sit up
2 Ocak 2017
Wod 1
7 ROUNDS 
2 Power clean
3 Front squat
1 Jerk 

Wod 2
7-5-3-1 Power clean (70/30)
14-10-6-2 Burpees 
35-25-15-5 Air squat

Wod 3
3 ROUNDS 
15 Medball sit up
20 sec. hold hollow rock
30 Aralık 2016
Bugün box'ımızda yeni yıla özel bir Wod sistemi uygulanacak!
Detaylar antrenman öncesi açıklanacak. Box'a bekliyoruz.
29 Aralık 2016
Wod 1
1-1-1-1-1-1 Snatch
(Under the knee and on the knees 3 sec. pause)

Wod 2
3 min. in 21 min.
40 DU
10 Box jump over
12 KB Swing (24/16)

Wod 3
3 ROUNDS 
30 Leg raise
30/30 sec. superman 
28 Aralık 2016
Wod 1
Cash in 1000 m row
15-12-9-6
Thruster (60/30)
Burpee- wallball 
Cash out 40 cal. air bike

Wod 2
"Bring Sally up-down"
-Back squat
- Push up
27 Aralık 2016
Wod 1
1-1-1-1-1-1 Power clean
(Under the knee and on the knees 3 sec. pause)

Wod 2
FOR TIME 
30 Deadlift 
20 Hang power clean
10 Clean&Jerk 
20 Hang power clean
30 Deadlift 
(Weight:60/40)

Wod 3
3 ROUNDS 
10 V-ups
10 Tuck ups 
10 sec. hold  hollow rock 
26 Aralık 2016
Wod 
"12 days of crossfit"
1 Snatch (60/40)
2 Box jump
3 Push press (60/40)
4 Pull up
5 Hang power clean (60/40)
6 Toes to bar
7 Deadlift (60/40)
8 Clap Push up
9 KB Swing (24/16)
10 Jumping lunge
11 Wallball (9/6)
12 cal. air bike
(Do 1, then 2-1, then 3-2-1, then 4-3-2-1,.....)
25 Aralık 2016


Wod 1
3 ROUNDS 
500 m row 
12 Burpees over row 
6 Power clean  (60 /40)

Wod 2
4 ROUNDS 
40 DU 
20 Toes to bar 


24 Aralık 2016
Wod 1
7*3 Push press

Wod 2
24 EMOM 
1.min= 10 Thruster (40/20)
2.min= 10 Box jump
3.min= 40 DU
4.min= Rest

23 Aralık 2016
Wod
100 Walking lunge
85 HR Push up
60 cal. air bike
45 Pull up
60 cal. row
85 Floor Chest press (20/15)
100 Air squat
22 Aralık 2016
Wod 1
21-15-9
Deadlift 
Hang power clean
Push jerk 
(Weight:60/40)

Wod 2
44-33-22-11
KB Swing (24/16)
Medball Sit up


21 Aralık 2016
Wod 1
Front squat
Reps:        10- 9-  8-  7-  6-  5-  4-  3-  2-  1  
Weight:(%50-55-60-65-70-75-80-85-90-95)

Wod 2
FOR TIME 
42 Wallball
21 Power snatch (40/20)
30 Wallball 
15 Power snatch 
18 Wallball
9 Power snatch 
20 Aralık 2016
Wod 1
5×5 Strict Shoulder press 

Wod 2
Cash in 30 Burpees 
5 ROUNDS 
50 DU 
5 Hang power clean ( 60 / 30 ) 
Cash out 30 Burpees 
Time cap : 15 min. 

Wod 3
Tabata/Plank 

19 Aralık 2016
Wod 1
7 ROUNDS 
3 Snatch high pull 
2 Hang power snatch 
1 Hang squat snatch 

Wod 2
21-15-9
Back squat ( 40 / 20 ) 
Box jump 
V-ups 
18 Aralık 2016
12:00-17:00 arası salonumuzda 
CROSSFIT 216 CHALLENGE FINAL
yapılacaktır. Bu sebepten dolayı antrenmanlarımızı 10:00-12:00 arası yapabilme imkanımız vardır. Anlayışınız için teşekkür ederiz.

WOD
10 ROUNDS 
10 Pull up
15 Push up
20 Sit up

17 Aralık 2016
Wod 1
7 EMOM 
10/8 Thruster (40/20)

Wod 2
4 min. in 20 min.
15 cal. Air bike
11 KB Sumodeadlift high pull 
11 Seated dumbell or KB shoulder press
7 Toes to bar
16 Aralık 2016
Wod 1
3×10 Deadlift 

Wod 2
FOR TIME 
20-30-40-50-60 DU 
10-15-20-25-30 Hang power clean ( 35/20)
10-15-20-25-30 Push jerk (35/20)
20-30-40-50-60 Sit up


15 Aralık 2016
Wod 1
5*5 Front squat 

Wod 2
5 ROUNDS 
12 Burpees
12 One arm dumbell snatch 
12 Wallball
12 Box step up with medball 
Time cap: 20 min. 

Wod 3
4*40 sec. Plank

14 Aralık 2016
WOD
15 Power snatch 
15 Clean&Jerk 
15 Thruster 
(Weight: 50/30)

3 min. Rest 

4 ROUNDS 
30 Air squat
15 Deadlift (60/40)

3 min. Rest

2K row
13 Aralık 2016
Wod 1
21-15-9
Hang power snatch (50/30)
Back squat (50/30)
Box jump

Wod 2
12 EMOM 
1.min= 12/10 cal. Row
2.min= 15/12 Burpees
3.min= 10/8 air bike
12 Aralık 2016
Wod 1
7 ROUNDS 
1 Power clean 
1 Hang squat clean 

Wod 2
60 Walking lunge 
50 Wallball 
40 HR Push up 
30 Power clean ( 50 / 30 ) 
20 Front squat ( 50 / 30 ) 
10 Bar jumping burpees
Time cap : 20 min.
11 Aralık 2016
Wod 1
7*3 Shoulder press

Wod 2
Buy in 50 cal. air bike
21-15-9
KB Swing (24/16)
Pull up
Buy out 50 cal. air bike
10 Aralık 2016
Wod 1
5×5 Back squat 

Wod 2
18 AMRAP 
250 m row 
10 Dumbell burpees 
10 Toes to bar 

Wod 3
100 Sit up 
9 Aralık 2016
Wod 
30 m run 
10 Clean&jerk ( % 45 ) 
60 m run
9 Clean&jerk ( %50)
90 m run 
8 Clean&jerk ( % 55)
120 m run 
7 Clean&jerk ( %60)
150 m run 
6 Clean&jerk ( %65)
180 m run 
5 Clean&jerk ( % 70)
210 m run 
4 Clean&jerk ( % 75)
240 m run 
3 Clean&jerk ( %80)
270 m run 
2 Clean&jerk ( % 85)
300 m run 
1 Clean&jerk ( %90)
8 Aralık 2016
Wod 1
Deadlift 
10-9-8-7-6-5-4-3-2-1 (climbing)

Wod 2 
8 AMRAP 
12 Wallball 
6 Burpee Box jump over 

Wod 3
10 EMOM 
Odd : 40 Leg raise 
Even : 40 sec. Plank 
7 Aralık 2016
Wod 1
1-1-1-1-1-1 Squat clean

Wod 2
3 min. max cal. air bike
3 min. max reps KB Swing (24/16)
2 min. Rest

3 min. max cal. row
3 min. max. reps Pull up
2 min. Rest

3 min. max DU
3 min. reps Push press (20/15)
6 Aralık 2016
Wod 1
10 EMOM 
Odd : 3 Power snatch ( 60 / 40 ) 
Even : 12 / 10 cal. Row 

Wod 2 
4 ROUNDS 
7 Deadlift ( 80 / 40 ) 
14 Box jump over 
21 Push up

Wod 3
3 ROUNDS 
30 Russian twist 
60 Crunch with med-ball 
5 Aralık 2016
Wod 1
7 EMOM 
3 Bear complex ( 50 / 30 ) 

Wod 2
3 ROUNDS 
20 Hang power clean ( 40 / 20 ) 
30 KB Swing 
50 DU

Wod 3
FOR TIME 
30 Toes to bar
30 V-ups
30 Leg lift
4 Aralık 2016
Wod 1
Push press (unbroken) (30/15)
Time cap: 7 min.

Wod 2
4 ROUNDS 
250 m row
15 Front squat (50/30)
15 Box jump over

Wod 3
3 ROUNDS 
20 Toes to bar
10 GHD Sit up


3 Aralık 2016
Wod 1
7 ROUNDS 
Power snatch 
Hang power snatch 
Snatch balance

Wod 2
30-20-10
Squat
Pull up
Push up 
Sit up
2 Aralık 2016
Wod 1
7 EMOM 
10 Thruster ( 40 / 20 ) 

Wod 2
4 ROUNDS 
200 m run 
7 Deadlift ( 80 / 40 ) 
14 KB Swing ( 24 / 16 ) 
21 V-ups 
Time cap : 20 min. 
1 Aralik 2016
Wod 1
6×4 Back squat 

Wod 2
20 AMRAP 
5 Wallwalk
10 Clean&jerk ( 50 / 30 ) 
15 Burpees
20 Sit up
30 Kasım 2016
Wod 1
7×3 Overhead squat 

Wod 2
24 EMOM 
1.min = 10 cal. air bike 
2.min = 12 Pull up
3.min = 10 Push press ( 50 / 30 ) 
4.min = 12 Toes to bar 

Wod 3
Tabata / plank 
29 Kasım 2016
Wod 1
1 RM Snatch in 10 min.

Wod 2
Buy in 100 Sit up
4 ROUNDS 
20 Wallball 
30 Push up
Buy out 100 Sit up
28 Kasım 2016
Wod 1
1 RM Clean&jerk in 10 min.

Wod 2
FOR TIME 
250 m row 
20 KB Swing ( 24 / 16 ) 
50 DU
500 m row 
20 KB Swing 
40 DU 
750 m row 
20 KB Swing 
30 DU
1000 m row 
20 KB Swing 
20 DU 
Time cap : 25 min.

27 Kasım 2016
Wod 1
2-2-2-2-2 Squat snatch

Wod 2
15 AMRAP 
10 cal. air bike
12 One arm dumbell snatch 
10 Burpee touch ring or Pull up bar

Wod 3
2 ROUNDS 
40 Crunch
30 Russian twist 
20 Sit up
26 Kasım 2016
Wod 1
7 EMOM 
3 Power clean (70/40)

Wod 2
7 AMRAP 
7 Thruster (40/20)
7 Chest to bar Pull up 

3 min. Rest

10 AMRAP 
10 Wallball 
10 Pull up
25 Kasım 2016
Wod 1
7×7 Front squat 

Wod 2
20 EMOM 
1.min = 12 Hang power snatch 
2.min = 12 Sumodeadlift high pull 
2.min = 12 Push jerk 
4.min = 50 Side jump on the bar
5.min = Rest 
( Weight : 40 / 20 ) 

Wod 3
3 ROUNDS 
30 / 30 sec. Superman 
30 Leg raise 
24 Kasım 2016
Wod 1
5 EMOM 
7 Thruster (40/20)

Wod 2
20 AMRAP 
200 m Run
15 KB Swing
10 Burpees 
15 Toes to bar

Wod 3
4 ROUNDS 
Plank
40 sec. on
20 sec. off
23 Kasım 2016
"TEAM WOD"
100 Deadlift (60/40))
100 cal. Row
100 Push up
100 Box jump
100 cal. air bike
100 Back squat (40/20)
100 Med-Ball Sit up
22 Kasım 2016
Wod 1
7 ROUNDS 
1 Power clean
3 Front squat
(climbing)

Wod 2
Every 5 min. for 25 min.
12 Wallball
10 Hang power clean (40/20)
12 Box jump over
10 cal. Row
21 Kasım 2016
Wod 1
FOR TIME 
5-4-3-2-1 Snatch (60/40)
15-12-9-6-3 Burpees

Wod 2
3 ROUNDS 
35 DU or 100 SU
10 Push jerk (50/30)
15 KB Swing
25 Goblet squat 
20 Kasım 2016
Wod 1
5 ROUNDS 
3 Push jerk 
2 Push press 
1 Shoulder press 

Wod 2 
4 ROUNDS 
200 m run with med-ball
15 Wallball 
15 Box step up with med-ball 

Wod 3
75 Med-Ball sit up 

19 Kasım 2016
Wod 1
5×5 Bench press 

Wod 2
Buy in 40 cal. air bike 
4 ROUNDS 
5 Power clean ( 70 / 40 ) 
15 Burpees 
30 Squat
Buy out 40 cal. air bike 

Wod 3
8 EMOM 
Odd : 30 sec. Hollow rock  (hold)
Even : 30 sec. Plank 
18 Kasım 2016
Wod 1
10 EMOM 
Odd: 7 Deadlift (80/40)
Even: 10 Pull up

Wod 2
10 ROUNDS 
5 Burpee-Wallball
5 Toes to bar

Wod 3
2K Row


17 Kasım 2016
Wod 1
FOR TIME 
15 Thruster 
15 cal. air bike
15 Box jump over
12 Clean&Jerk 
12 cal. air bike
12 Box jump over
9 Power snatch 
9 cal. air bike
9 Box jump over
(Weight: 50/30)

Wod 2
8 EMOM 
Odd: 10 V-ups
Even: 40 sec. Plank
16 Kasım 2016
Wod 1
1-1-1-1-1-1 Squat clean

Wod 2
40-32-24-16 Push up
10-8-6-4  Hang squat clean (60/40)

Wod 3
3 ROUNDS 
30 DU
20 Medball Sit up
15 Kasım 2016
Wod 1
FOR TIME
50 Wallball 
50 Box jump over

Wod 2
10 ROUNDS 
15 cal. Row
15 Push up
15 Sit up

14 Kasım 2016
CROSSFIT 216 CHALLENGE 
EVENT 4
75 Power snatch (M:35  W:20)
Time cap:12 min.

BOX ANTRENMANI 
Wod 1
7 ROUNDS 
1 Power snatch
1 Hang squat snatch
1 Overhead squat

Wod 2
12-9-6
Power snatch (%85-90)
Front squat (%85-90)
Strict pull up
Seated shoulder press (KB or Dumbell)

Wod 3
3 ROUNDS 
30 Russian twist
20 Leg lift
10 V-ups
13 Kasım 2016
Wod 1
5 ROUNDS 
12 Dumbell burpee
12 One arm dumbell snatch 
12 Toes to bar

Wod 2
8 EMOM 
10 V-ups
12 Kasım 2016
Wod
40 cal. air bike
21 Pull up
21 Wallball
30 cal. air bike
18 Pull up
18 Wallball
20 cal. air bike 
15 Pull up
15 Wallball 
10 cal. air bike
12 Pull up
12 Wallball 
11 Kasım 2016
Wod 1
3-6-9-12-15-18
Deadlift ( 70 / 40 ) 
Box jump 

Wod 2
18-15-12-9-6-3  Thruster ( 40 / 20 ) 
36-30-24-18-12-9 DU

Wod 3
75 Med-Ball sit up 
10 Kasım 2016
Wod 1
1-1-1-1-1-1 Front squat

Wod 2
16 AMRAP 
10 Burpees
11 Power snatch (50/30)
19 Power clean (50/30)
38 Air squat 

Wod 3
3 ROUNDS 
15 Toes to bar
30 sec. Hollow rock

9 Kasım 2016
Wod 1
Skill / Handstand push up 

Wod 2
2-2-2-2-2 Squat clean  (T&G)

Wod 3
3 ROUNDS 
200 m run 
15 Sumodeadlift high pull ( 40 / 20 ) 
12 Bar jumping burpees 
10/10  One arm KB Clean&jerk 

8 Kasım 2016
Wod 1 
750 m row 
15 Power clean 
15 Shoulder to overhead 
500 m row 
12 Power clean 
12 Shoulder to overhead 
250 m row 
9 Power clean 
9 Shoulder to overhead 

Wod 2
4 ROUNDS 
10 V-ups 
20 Overhead med-ball leg raise 
7 Kasım 2016
CROSSFIT 216 CHALLENGE 
EVENT 3

7 AMRAP 
10 Hang power clean (40/25)
10 Box jump

3 min. Rest

1 RM JERK in 5 min. 



BOX ANTRENMANI 

Wod 1
1-1-1-1-1-1 Snatch (climbing)

Wod 2
21-18-15-12-9-6-3
Hang power snatch 
Front squat
Push up
(Weight: 40/20)

Wod 3
Plank
4 ROUNDS 
40 sec. on
20 sec. off
6 Kasım 2016
Wod 1
FOR TIME 
200 m run 
20 Thruster 
200 m run 
20 Deadlift 
200 m run 
20 Front squat 
200 m run 
20 Push jerk 
( Weight : 40 / 20 ) 

Wod 2
3 ROUNDS 
15 V-ups 
45 sec. Plank 
5 Kasım 2016
Wod 1
5*5 Back squat

Wod 2
7 AMRAP 
5 Hang power snatch (50/30)
25 Air squat 

#2 min. Rest

5 AMRAP 
15 KB Swing
30 DU

#2 min. Rest 

3 AMRAP 
Max. Reps. Clean&Jerk (50/30)
4 Kasım 2016
Wod 1
10 EMOM 
Odd : 10 Hang power clean ( 40 / 20 ) 
Even : 15 Wallball 

Wod 2
3 ROUNDS 
1' Squat 
1' Push up 
1' Box jump 
1' Sit up
1' Rest 
3 Kasım 2016
Wod 1
10-9-8-7-6-5-4-3-2-1 Deadlift (60/40)
1-2-3-4-5-6-7-8-9-10 Pull up

Wod 2
"Death by Power snatch"
1-2-3-.......-12  (50/30)

Wod 3
3*30 Hollow rock
2 Kasım 2016
Wod 1
21-15-9
Squat clean  (50/30)
Box jump over 

Wod 2
15 EMOM 
1.min = 14 / 12 cal. Row 
2.min = 10 /8 cal. air bike 
3.min = 50 Mountain climbing 
4.min = 15/12 Burpees 
5.min = Rest 
1 Kasım 2016
Wod 1
3 ROUNDS 
400 m row 
15 Thruster  (40/20)

Wod 2 
3 ROUNDS 
15 cal. air bike 
20 KB Swing ( 24 / 16 ) 

Wod 3
3 ROUNDS 
15 Toes to bar 
45 Saw plank 
31 Ekim 2016
"CROSSFIT 216 CHALLENGE "
Event 2
50 cal. air bike
40 Wallball (9/4)
30 KB Sumodeadlift high pull (20/10)
20 HR Push up
10 Burpees touch to ring 


BOX ANTRENMANI

Wod 1
5 ROUNDS 
5 Power snatch (60/30)
50 DU

Wod 2
3 ROUNDS 
21 Deadlift 
15 Back squat
9 Clean&Jerk 
(Weight: 50/30)
30 Ekim 2016
Wod 1
1 RM Clean&Jerk 

Wod 2
3 ROUNDS 
750 m row
20 Burpees 
35 Box jump 
200 m run 
29 Ekim 2016
Wod 1
4 ROUNDS 
29 Push up 
10 Power clean (50/30)
19 Push Jerk (50/30)
23 Toes to bar 

Wod 2
3 ROUNDS 
30 Russian twist 
30 sec. Hollow rock


28 Ekim 2016
Wod 1
1-1-1-1-1-1  Power snatch

Wod 2
4 ROUNDS 
200 m Run with medball 
20 Medball Squat clean and jerk 
20 KB Swing 
20 KB Sumodeadlift high pull


27 Ekim 2016
Wod 1
Cluster
10 reps %50
8 reps %60
6 reps %70
4 reps %80
2 reps %90

Wod 2
6-9-12-15-12-9-6
Pull up
Wallball
Box jump over
26 Ekim 2016
WOD
12 EMOM 
1.min = 10 Back squat ( 40 / 20 ) no rack
2.min = 30 DU
3.min = 20 Push up

#3 min. Rest 

12 EMOM 
1.min = 10/8 cal. air bike 
2.min = 10 Hang power clean ( 40 / 20 ) 
3.min = 15/12 KB Swing 

#3 min. Rest 

9 EMOM 
1.min = 20 Sit up
2.min = 20 Leg lift 
3.min = 40 sec. Plank
25 Ekim 2016
Wod 1
6 ROUNDS 
1 Deadlift 
1 Power clean
1 Hang squat clean

Wod 2
10 EMOM 
Odd: 7 Deadlift (80/40)
Even: 15 Wallball

Wod 3
100 Sit up

24 Ekim 2016
CROSSFIT 216 CHALLENGE
Event 1
9 AMRAP
3-6-9-12-15-.....
Deadlift (50/30)
Bar facing burpees 

BOX ANTRENMANI;
Wod 1
Skill/ Hang squat snatch

Wod 2
1-1-1-1-1-1 Hang squat snatch

Wod 3
4 ROUNDS 
10 Snatch deadlift
5 Power snatch
30 DU
(Weight: 60/30)

Wod 4
2 ROUNDS 
Plank complex 
23 Ekim 2016
Wod 1
6-5-4-3-2-1 Power snatch (60/30)
24-20-16-12-8-4 cal. Row

Wod 2
6-5-4-3-2-1 Clean&Jerk (70/40)
18-15-12-9-6-3 cal. Air bike


22 Ekim 2016
Wod 1
5 ROUNDS 
200 m run 
6 Squat clean  (60 / 30 ) 
12 Pull up

Wod 2
3 ROUNDS 
20 Medball sit up 
30 Russian twist 
40 Leg raise 
21 Ekim 2016
Wod 1
10 EMOM 
1 Power snatch ( %90)

Wod 2
21-15-9
Cal. air bike
Hang power snatch ( 40 / 20 ) 

Wod 3
21-15-9
Box jump over 
KB Swing ( 24 / 16 ) 
Toes to bar
20 Ekim 2016
Wod 1
7 EMOM 
1 Power clean (%90)

Wod 2
3 ROUNDS 
400 m row
16 Deadlift (70/30)
8 Hang squat clean & jerk 

Wod 3
3 ROUNDS 
12 Toes to bar
24 Leg lift
19 Ekim 2016
Wod 
3 ROUNDS 
20 Wallball 
20 Sumodeadlift high pull (35/20)
20 Box jump 
20 Push press (35/20)
20 Burpees 
20 Back squat (35/20)
20 Push up
20 Medball Sit up
18 Ekim 2016
Wod 1
7 ROUNDS 
Snatch deadlift + power snatch + Hang power snatch 

Wod 2
12 EMOM 
Odd: 10/8 Hang power snatch (40/20)
Even: 24 Air squat 

Wod 3
3 ROUNDS 
60 Crunch 
30 Leg raise
17 Ekim 2016
Wod 1
Front squat  3-3-2-2-1-1

Wod 2
FOR TIME 
1000 m row
100 KB Swing
100 cal. air bike
100 Push up
Time cap:35 min. 
16 Ekim 2016
Wod 1
30 Snatch 
30 Clean&Jerk 
30 Thruster 
(Weight: 60/40)

Wod 2
3 ROUNDS 
30 DU
30 Sit up
15 Ekim 2016
WOD
750 m row
10 Power clean (60/40)
20 Box Jump over
10 Push Jerk (60/40)
40 cal. Air bike
10 Snatch (60/40)
20 Burpees
10 Overhead squat (60/40)
750 m row
14 Ekim 2016
Wod 1
Back squat  
9-1-7-1-5-1

Wod 2
4 ROUNDS 
24 Med-Ball squat clean 
24 One arm dumbell snatch 
200 m Run with med-ball 

Wod 3
10 EMOM 
Odd : 10 Knees to elbows 
Even : 40 sec. Plank 
13 Ekim 2016
Wod 1
"Jackie " 
1000 m row
50 Thrusters ( 20 / 15 ) 
30 Pull up 

Wod 2
4 ROUNDS 
50 DU 
30 KB Russian swing 
20 Deadlift ( 60 / 40 ) 
12 Ekim 2016
Wod 1
7 EMOM 
4 Power clean ( 70 / 40 ) 

Wod 2
3 ROUNDS 
21 Jump lunge 
15 Bar jumping burpees 
9 Hang power clean + jerk ( 50 / 30 ) 

Wod 3
30-20-10
Sit up
Leg lift 
11 Ekim 2016
Wod 1
5*5 Deadlift 

Wod 2
24 EMOM 
1.min=12/10  Burpees 
2.min= 20 Step Walking Lunge with overhead plate
3.min= 12 Push press
4.min= 10/8 cal. air bike
5.min= 20 Sit up 
6.min= Rest
10 Ekim 2016
Wod 1
Pause, Squat clean 1-1-1-1-1-1-1
(Pause 2 sec. just below the knee and 2 sec. at mid thigh)

Wod 2 
6 AMRAP 
2-4-6-8-10-12-....
Wallball 
Pull up

3 min. Rest 

6 AMRAP 
2-4-6-8-10-12-...
Push up
Box jump over 

3 min. Rest 

6 AMRAP 
2-4-6-8-10-12-....
KB Swing 
Goblet squat 
9 Ekim 2016
Wod 1
Split jerk  1-1-1-1-1-1-1

Wod 2
3 ROUNDS 
15 Shoulder to overhead ( 50 / 30 ) 
30 Pull up
15 Burpee-box jump 
30 Sit up 
8 Ekim 2016
Wod 1
5 ROUNDS 
18 Wallball
15 Toes to bar
12 One arm dumbell snatch
9 cal. Air bike

Wod 2
Tabata
Sit up
Plank
7 Ekim 2016
Wod 1
2 ROUNDS 
400 m row
25 Deadlift ( 50 / 30 ) 
50 DU
20 Hang power clean ( 50 / 30 ) 
400 m run 
15 Push jerk ( 50 / 30 ) 

Wod 2
100 Sit up
6 Ekim 2016
Wod 1
12 EMOM 
1 Power clean 
2 Front squat 
( Weight : 70 / 40 ) 

Wod 2
15 AMRAP 
2-4-6-8-10-....
Clean&jerk ( 50 / 30 ) 
Burpees 

Wod 3
50 V-ups 
5 Ekim 2016
Wod 1
3 ROUNDS 
15 Snatch deadlift 
15 Snatch Hang high pull
15 Snatch balance ( technical bar ) 

Wod 2
7 ROUNDS 
3 Power snatch ( 60 / 40 ) 
23 Air squat 

Wod 3
3 ROUNDS 
25 Leg lift 
45 sec. Plank 
4 Ekim 2016
Wod 1
7 AMRAP 
max. reps Front squat ( 40 / 20 ) no rack

Wod 2
21 KB Swing ( 24 / 16 ) 
15 Toes to bar 
9 Cluster ( 40 / 20 ) 
50 DU 
9 Cluster ( 40 / 20 ) 
15 Toes to bar 
21 KB Swing 

Wod 3
75 Wallball sit up 
3 Ekim 2016
"Team wod " 
2000 m row 
80 Box jump 
120 HR Push up 
60 Pull up
80 Thruster ( 20 kg ) 
50 Burpees 
60 Overhead press ( 50 / 30 ) 
200 Sit up 
2 Ekim 2016
WOD
400 m run 
21 Power clean ( 50 / 30 ) 
50 Push up 
400 m run 
75 Squat
75 Walking lunge 
400 m run 
50 Push up
21 Power clean ( 50 / 30 ) 
400 m run 
1 Ekim 2016
Wod 1
21-15-9
Cal. Row
Hang power clean (50/30)
Box jump 

Wod 2
21-15-9
Cal. Air bike 
Hang power snatch (40/20)
Pull up

Wod 3
7 EMOM
15 V-ups
30 Eylül 2016
Wod 1
4 ROUNDS 
8 Deadlift (70/40)
16 Wallball

Wod 2
FOR TIME
20 Back squat (70/40)
40 Toes to bar
60 KB Swing (24/16)

Wod 3
100 Sit up
100 Saw plank
29 Eylül 2016
Wod 1
Skill /  Hang squat snatch 

Wod 2
5 ROUNDS 
15 Wallball 
15 Toes to bar 
15 KB Sumodeadlift high pull 

Wod 3
"Annie " 
50-40-30-20-10
DU
Sit up 
28 Eylül 2016
Wod 1
Back squat 
5-5-4-4-3-3-2-2-1

Wod 2
FOR TIME 
300 m row 
10 Clean&jerk ( 60 / 40 ) 
400 m row 
8 Clean&jerk 
500 m row 
6 Clean&jerk 
600 m row 
4 Clean&jerk 
700 m row 
2 Clean&jerk 
27 Eylül 2016
Wod 1
5 ROUNDS 
3 Snatch deadlift 
2 Hang power snatch 

Wod 2
5 ROUNDS 
12 (6/6) One arm KB snatch 
12 Goblet squat 
12 Burpees 

Wod 3
7 EMOM 
20 Leg lift 
26 Eylül 2016
Wod 1
5 ROUNDS 
1 Power clean 
1 Hang power clean 
1 Hang squat clean 

Wod 2
15 AMRAP
44 DU
33 KB Swing 
22 Box jump 

Wod 3
3 ROUNDS 
12 Toes to bar 
18 V-ups 
25 Eylül 2016
Wod 1
7× 7 Bench press

Wod 2
TABATA 
Box jump 
KB Swing
Squat
Burpees
Sit up
24 Eylül 2016
WOD
10 ROUNDS 
30 sec. on max. Effort Air Bike
30 sec. off

5 min. Rest 

FOR TIME 
400 m run 
15 Thruster ( 50 / 30 ) 
400 m run 
15 Overhead squat ( 50 / 30 ) 
400 m run 
15 Back squat ( 50 / 30 ) 

23 Eylül 2016
Wod 1
Pause snatch 1-1-1-1-1-1
(Pause 2 sec. just below the knee, and 2 sec. at mid thigh)

Wod 2
Buy in 30 cal. Air bike
4 ROUNDS 
27 Squat
21 Push up
15 Pull up
9 Deadlift (70/30)
Buy out 1000 m row


22 Eylül 2016
Wod 1
7*3 Front Squat (Pause 3 sec.)

Wod 2
3 ROUNDS 
10 Hang squat clean (60/30)
15 Bar facing burpees
10 Push Jerk (60/30)
15 Toes to bar
21 Eylül 2016
Wod 1
Power clean 1-1-1-1-1-1

Wod 2
FOR TIME 
30 Thruster ( 30 / 15 ) 
5 Wall walk 
20 Thruster 
4 Wall walk 
10 Thruster 
3 Wall walk

Wod 3
7 EMOM 
15 V-ups 
20 Eylül 2016
Wod 1
FOR TIME
30 Snatch (50/30)
30 Clean and Jerk (50/30)
30 Pull up

Wod 2
12 EMOM
1.min= 10 cal. Assault bike
2.min= 12 cal. Row
3.min= 10 Burpees
19 Eylül 2016
Wod 1
7×3 Deadlift 

Wod 2 
4 ROUNDS 
150 m run with med-ball 
10 Med-Ball jumping burpees 
20 Wallball 

Wod 3
3 ROUNDS 
15 Wallball sit up 
30 Leg lift 
18 Eylül 2016
Wod 1
21-18-15-12-9-6-3
Hang power clean ( 40 / 20 ) 
Wallball ( 9 / 6 ) 
Back squat ( 40 / 20 ) 

Wod 2
3 ROUNDS 
20 Leg lift
20 Wallball sit up 
17 Eylül 2016
Wod 1
7 EMOM 
3 Power clean 

Wod 2
FOR TIME 
500 m row 
30 Hang Power clean ( 40 / 20 ) 
300 m run 
30 KB Sumodeadlift high pull 
70 DU or 210 SU 
30 Box jump 
100 Mountain climbing 
30 Pull up




16 Eylül 2016
Wod 1
7×3 Overhead squat 

Wod 2
2 ROUNDS 
15 cal. Row 
15 Shoulder press  (40 / 20 ) 
20 cal. Row 
20 Push press 
25 cal. Row 
25 Push jerk 

Wod 3
8 EMOM 
Odd : 20 Sit up
Even : 40 sec. Plank 
11 Eylül 2016
Wod 1
3-3-2-2-1-1 Split jerk

Wod 2
3 ROUNDS 
21 Wallball
15 Pull up
9 Power clean (50/30)
400 m row
10 Eylül 2016
Wod 1
35 EMOM
1.min= 8 Deadlift (80/40)
2.min= 14/12 cal. Row
3.min= 15 Push up
4.min= 12/10 Pull up
5.min= 10 Box Jump over
6.min= 8 One arm Dumbell snatch
7.min= Rest

Wod 2
75 Wallball sit up
9 Eylül 2016
Wod 1
6-5-4-3-2-2-1-1 Back squat

Wod 2
4 ROUNDS 
200 m run
15 Hang power snatch ( 40 / 20 ) 
3 Wall walk 

Wod 3
3 ROUNDS 
10 Toes to bar 
20 Leg lift 
8 Eylül 2016
Wod 1 
5 × 3 Front squat 

Wod 2
5 ROUNDS 
15 Wallball 
12 Power clean ( 40 / 20 ) 
9 Bar Jumping Burpees 

Wod 3
100 Crunch 
75 Sit up
100 Crunch 
7 Eylül 2016
Wod 1
3 ROUNDS 
8 Cluster  ( 50 / 30 ) 
12 Box jump over 
8 Sumodeadlift high pull ( 50 / 30 ) 
12 Box jump over 

Wod 2
10-20-30-40
DU
KB Swing ( 24 / 16 ) 

Wod 3
3 ROUNDS 
20 Sit up
30 Russian twist 
6 Eylül 2016
Wod 1
7*2 Shoulder press

Wod 2
4 ROUNDS 
21 Thruster (35/20)
15 Burpees
9 Chest to bar Pull up

Wod 3
75 Wallball sit up
75 Saw plank
5 Eylül 2016
Wod
20 Power snatch ( 50 / 30 ) 
*2 min. Rest 
5 ROUNDS 
12 Deadlift ( 60 / 40 ) 
18 Push up
24 Squat
*2 min. Rest 
20 Power snatch 
4 Eylül 2016
Wod 1
FOR TIME
60 DU
30 KB Swing (24/16)
25 Hang power clean (50/30)
20 Box Jump over

50 DU
25 KB Swing
20 Hang power clean
15 Box Jump over

40 DU
20 KB Swing
15 Hang power clean
10 Box Jump over
3 Eylül 2016
Wod 1
21 Push up to claps
21 Pull up
400 m row
15 Push up to claps
15 Pull up
400 m row
9 Push up to claps
9 Pull up
400 m row

Wod 2
3 ROUNDS 
30 sec left side plank
30 sec. right side plank
30 sec. plank
50 Crunch
2 Eylül 2016
Wod 1
400 m Run
30 Power snatch (40/20)
300 m Run 
30 Thruster (40/20)
200 m Run
30 Overhead Squat (40/20)
100 m Run 
30 Shoulder to Overhead (40/20)

Wod 2
3 ROUNDS 
15 Sit up
30 Leg lift
1 Eylül 2016
Wod 1
Skill/ HSPU

Wod 2
21 AMRAP
3-6-9-12-15-....
Hang power clean (40/20)
Push jerk (40/20)
(Every 3 min. 5 Push up)

Wod 3
75 Med-ball up sit up


31 Ağustos 2016
Wod 1
7×7 Bench press floor
Barbell or plate

Wod 2
FOR TIME 
50 DU or 150 SU 
40 Wallball 
30 T2B 
20 Cal. Row 
10 Burpees 
20 Cal. Row 
30 T2B 
40 Wallball 
50 DU 
30 Ağustos 2016
Wod 1
7 ROUNDS 
3 Snatch grip deadlift 
2 Hang power snatch 
1 Overhead squat 

Wod 2
5 ROUNDS 
200 m run 
5 Hang squat snatch 

Wod 3
FOR TIME 
150 Crunch 
75 Leg pull and push up 
29 Ağustos 2016
Wod 1
Strength 
5 ROUNDS 
3 Front squat + 1 Split jerk 

Wod 2
"Grace"
30 Clean&jerk ( 60 / 30 ) 

Wod 3 
10 AMRAP 
8 Deadlift ( 60 / 30 ) 
8 Bar jumping burpee 
28 Ağustos 2016
Wod 1
4 ROUNDS 
40 cal. Row 
30 Push up
20 Pull up
10 Burpees 

Wod 2
FOR TIME 
75 Wallball sit up 
150 Crunch 
27 Ağustos 2016
Wod 1
5 ROUNDS 
4 Deadlift
3 Hang power clean
2 Front squat
1 Jerk
(Weight: 60/30, unbroken)

Wod 2
4 ROUNDS 
250 m row
25 Wallball sit up
26 Ağustos 2016
Wod 1
12 EMOM 
1.min= 3 Back squat (%80/85)
2.min= 20 step walking lunge
3.min= 60 Mountain climbing

Wod 2
One arm dumbell snatch
Push press (35/20)
25 Ağustos 2016
Wod 1
4 ROUNDS 
500 m row
15 Box jump over 
15 KB Swing 
15 Shoulder to Overhead ( 40 / 20 ) 

Wod 2
3 ROUNDS 
15 V-ups 
15 Right side plank 
15 Sit up 
15 Left side plank 
24 Ağustos 2016
Wod 1
Skill
Strict - Kipping - Butterfly Pull up

Wod 2
10 EMOM 
Odd: 6 Pull up
Even: 12 Push up

Wod 3
12 AMRAP
7 Burpees
5 Deadlift (60/30)
3 Squat clean (60/30)
23 Ağustos 2016
Wod 1
EMOM 
3-6-9-12-15-.... Power clean ( 50 / 30 ) 

Wod 2
50-40-30-20-10  Air squat 
25-20-15-10-5   Shoulder to overhead ( 40/20)

Wod 3 
3 ROUNDS 
20 V-ups
10 Sit ups
22 Ağustos 2016
Wod 1
7 ROUNDS 
1 Power snatch
1 Hang power snatch 
2 Overhead squat 

Wod 2
10-9-8-7-6-5-4-3-2-1
Pull up
Wallball
KB Swing
21 Ağustos 2016
Wod 1
42-30-18
Deadlift (70/50)
Thruster (30/15)

Wod 2
3 ROUNDS 
15 Wallball up sit up 
15 Plank press
20 Ağustos 2016
Wod 1
5*5 Front squat, (5 sec. pause)

Wod 2
30 Burpees Box jump (step up with dumbell)

Wod 3
12 EMOM 
1.min= 10 GHD
2.min= 20 Leg raise 
3.min= 40 sec. Plank
19 Ağustos 2016
Wod 1
20-16-12-8-4   Clean&Jerk (50/30)
100-80-60-40-20 Barbell Side jump 

Wod 2
40-30-20-10
Leg Pull and Push up
Crunch 



18 Ağustos 2016
Wod 1
2 ROUNDS 
1 min. max. cal. Row
30 sec. Rest
1 min. max reps Wallball
30 sec. Rest
1 min. max. reps KB Sumodeadlift high pull (24/16)
30 sec. Rest
1 min. max reps Pull up
30 sec. Rest 
1 min. max reps Air squat 
30 sec. Rest 
1 min. max reps Hang power clean (40/20)
30 sec. Rest
1 min. max Jump Lunge 
* 3 min. Rest between each ROUNDS 

Wod 2
3 ROUNDS 
15 Toes to bar
15 Wallball sit up

17 Ağustos 2016
Wod 1
20 EMOM 
1.min = 60 m sprint
2.min = 2 Power snatch ( %80)
3.min= 20 Push up
4.min = 10 Box jump over 

Wod 2
2 ROUNDS 
50 Saw plank
25 Sit up
16 Ağustos 2016
Wod 1
Cash in 1000 m row
5 ROUNDS 
200 m Run
5 Squat clean (70/40)
Cash out 50 Wallball

Wod 2
3 ROUNDS 
20 Wallball sit up
40 Russian twist 
15 Ağustos 2016
Wod 1
30-20-10
Deadlift 
Hang power clean
Push jerk
(Weight:40/20 kg)

Wod 2
15-12-9
Pull up
Back squat (50/30)
Burpees
14 Ağustos 2016
Wod 1
21 EMOM 
1.min = 12 Wallball 
2.min = 12 KB Sumodeadlift high pull 
3.min = 50 Mountain climbing 
4.min = 20 Sit up 

Wod 2
7 AMRAP 
4 Burpees ( hands touch to pull up bar ) 
8 Toes to bar 
13 Ağustos 2016
Wod 1
7 ROUNDS 
3 Snatch deadlift 
2 Hang high snatch  pull 
1 Hang power snatch 

Wod 2
FOR TIME 
50 Muscle Power snatch 
50 Wallball
50 Pull up
50 Push up
12 Ağustos 2016
Wod 1
50-40-30-20-10  Air Squat
5-4-3-2-1  Clean and jerk (70/40)

Wod 2
3 ROUNDS 
15 Toes to bar
20 Sit up
25 Leg raise
11 Ağustos 2016
Wod 1
5×5 Deadlift  (%80/85)

Wod 2 
4 ROUNDS 
20 m Overhead  lunge with plate 
30 One arm dumbell snatch 
40 m Farmer walking 
10 Ağustos 2016
Wod 1
Snatch 
1 RM 

Wod 2
FOR TIME 
80 cal. Row 
70 Squat
60 KB Swing 
50 Sit up
40 Deadlift ( 50/30)
30 Burpees 
20 Pull up
10 Wallwalk
Time cap : 30 min. 
9 Ağustos 2016
Wod 1
7 × 3 Front squat ( %80)

Wod 2
12 EMOM 
Odd : 12 Wallball 
Even : 12 Push up 

Wod 3
3 ROUNDS 
20 Sit up 
20 V-up 
8 Ağustos 2016
Wod 1
7 ROUNDS 
1 Power clean 
1 Hang squat clean 
1 Split jerk 

Wod 2
FOR TIME 
15 Burpees 
20 Toes to bar 
35 Thruster ( 40 / 20 ) 
20 Toes to bar 
15 Burpees 
Time cap : 12 min. 

Wod 3
75 Crunch 
50 Saw plank 
25 Sit up
50 Saw plank 
75 Crunch 
7 Ağustos 2016
Wod 1
3 ROUNDS 
500 m row
30 Push jerk (40/20)
20 Pull up
50 Air squat 

Wod 2
50-40-30-20-10
Leg raise
Crunch 
6 Ağustos 2016
Wod 1
5×5 Snatch deadlift 

Wod 2
15 AMRAP 
13 KB Swing 
10 Push up
7 Box jump 

Wod 3
3 ROUNDS 
15 Toes to bar 
15 Wallball sit up 
5 Ağustos 2016
Wod 1
6 ROUNDS 
200 m Run
10 Hang power snatch (40/20)

Wod 2
5 ROUNDS 
10 Sit up
20 V-ups 
4 Ağustos 2016
Wod 1
5 ROUNDS 
1 Shoulder press 
3 Push press 
5 Push jerk 

Wod 2
FOR TIME 
44 Back squat ( 40 / 20 ) 
25 cal. Row 
33 Back squat 
20 Burpees 
22 Back squat
15 cal. Row 
11 Back squat 
10 Burpees 
Time cap : 20 min. 
3 Ağustos 2016
42 EMOM 
1.min= 8 Hang power clean (50/30)
2.min= 10 Toes to bar
3.min= 12 Wallball 
4.min= 14 cal. Row
5.min= 10 Box jump
6.min= 8 Deadlift (70/40)
7.min= Rest
2 Ağustos 2016
Wod 1
Cash in 20 Power clean ( 60 / 30 ) 
2-4-6-8-10-12-14-16-18-20
Pull up
One arm dumbell snatch 
Cash out 20 Power clean 

Wod 2
3 ROUNDS 
15 Wallball sit up 
30 Crunch 
1 Ağustos 2016
Bugün sahildeki son antrenmanımızı yapıyoruz. 2 Ağustos Salı itibariyle daha yeni ve daha büyük box'ımızda wod'lara devam. Bugün 19:00 da salonda buluşup 19:30 da sahildeyiz.
25 Temmuz 2016
   Sahil wod'larına kaldığımız yerden devam ediyoruz. Toplanma saatimiz 19:00, hareket saati 19:15, wod saati 19:30
22 Temmuz 2016
Sahil wod'larına devam... 19:00 da Box'da buluşup, 19:15 de hareket ediyoruz. 
21 Temmuz 2016
Bu akşam 19:00 da Box'ta buluşup, 19:15 hareketle moda sahiline gidilecektir. Antrenmanımız 19:30 itibariye Moda sahilinde yapılacaktır.
20 Temmuz 2016
Değerli üyelerimiz,
Sizlere daha iyi hizmet verebilmek amacıyla Box'ımızı büyütüyoruz. Bu süre zarfında antrenmanlarımızı dışarıda yapacağız. Bu akşam saat 19:30 da moda sahilinde antrenman yapılacaktır. Toplanma yerimiz Crossfit 216'dır. Box'da 19:00-19:15 arası toplanarak, birlikte sahile hareket edilecektir. Bütün üyelerimizi bekliyoruz. Görüşmek dileğiyle...
19 Temmuz 2016
Wod 1
5*5 Front squat (%80)

Wod 2
"Happy End"
30 Box jump 
30 Pull up
30 Walking lunge 
30 KB Swing 
30 Thruster (30/15)
30 Sit up
30 Push up
30 Air Squat
30 Burpees 
Time cap:30 min.
18 Temmuz 2016
Wod 1
7*2 Push press (%90/95)

Wod 2
5 ROUNDS 
15 Wallball
12 Deadlift (70/40)
9 Pull up

Wod 3
Tabata 
Sit up/plank
17 Temmuz 2016
Wod 1
1-1-1-1-1-1-1  Squat clean, climbing

Wod 2
7 ROUNDS 
1 Power clean
1 Hang Squat clean
1 Frnot squat 
1 Push jerk
1 Split jerk

Wod 3
7 AMRAP 
7 Hang power clean (50/20)
9 Wallball
11 Toes to bar
15 Temmuz 2016
Wod 
30 EMOM 
1.min= 10/8 Burpees 
2.min= 12 Deadlift (60/40)
3.min= 60 Mountain climbing
4.min= 10/8 Push jerk 
5.min= 20 Sit up
6.min= Rest
14 Temmuz 2016
Wod 1
8 EMOM 
Odd:12/8 Overhead squat 
Evren: 12/8 Toes to bar

Wod 2
3 ROUNDS 
20 step Walking lunge 
20 Box jump
20 KB Swing

Wod 3
30 Med-ball up sit up
60 Sit up
90 Crunch
13 Temmuz 2016
Wod 1
FOR TIME
50 Squat 
21 Hang power snatch (40/20)
21 Shoulder press(40/20)
50 Squat 
15 Hang power snatch 
15 Shoulder press
50 Squat 
9 Hang power snatch 
9 Shoulder press 

Wod 2
3 ROUNDS 
15 Wallball sit up
45 Saw plank
12 Temmuz 2016
Wod 1
FOR TIME
40 Pull up
40 Push up
40 One arm Dumbell snatch

Wod 2
9-15-21
Front squat (50/20)
Push jerk (50/20)
11 Temmuz 2016
Wod 1
5*5 Back squat, pause

Wod 2
1000 m row
2 ROUNDS 
14 Row jumping Burpees
24 Power clean (50/20)
34Wallball
44 Sit up
10 Temmuz 2016
Wod 1
5*5 Back squat

Wod 2
5 ROUNDS 
15 KB Swing
15 Box jump over
15 Push up 

Wod 3
100 Crunch
50 Wallball sit up
9 Temmuz 2016
Wod 1
15-12-9
Hang squat snatch (50/20)
Pull up


Wod 2
10 AMRAP 
1-2-3-4-5.... Burpees
2-4-6-8-10......Toes to bar
3-6-9-12-15......Wallball 
8 Temmuz 2016
Wod 1
21-15-9-15-21
Deadlift 
Hang power clean
Push jerk
50 DU between each rounds 
(Weight: 40/20)

Wod 2
3 ROUNDS 
30 Leg pull and push up
30 Sit up
3 Temmuz 2016
Wod
30 EMOM 
1.min= 12 cal. Row
2.min= 8 Push press (50/20)
3.min= 10 Burpees 
4.min= 15 Air squat 
5.min= 30 DU
6.min= Rest
2 Temmuz 2016
Wod 1
Cash in 1000 m row
5 ROUNDS 
10 Pull up
15 Push up
20 Squat 
Cash out 1000 m row

Wod 2
75 Wallball sit up
1 Temmuz 2016
Wod 1
7×2 Squat clean, climbing 

Wod 2
5 ROUNDS 
5 Hang squat clean 
10 Box jump 
15 KB Swing 

Wod 3
3 ROUNDS 
40 Russian twist 
20 Sit up 
30 Haziran 2016
Wod 1
20-18-16-14-12-10-8-6-4-2  Plate Chest press
2-4-6-8-10-12-14-16-18-20  Push up

Wod 2
4 ROUNDS 
6 Clean&jerk ( 60 / 30 ) 
12 Barbell front lunge (60/30)
18 Toes to bar

Wod 3
Tabata/ Plank

50 Leg pull and push up 

29 Haziran 2016
Wod 
7 AMRAP 
7 Deadlift ( 80 / 50 ) 
14 Wallball ( 9 / 6 ) 
21 DU 

#3 min. Rest 

7 AMRAP 
7 Box jump 
14 KB Swing 
21 Push up

#3 min. Rest 

7 AMRAP 
7 Burpees 
14 KB Sumodeadlift high pull 
21 Squat

28 Haziran 2016
Wod 1
8 EMOM 
1 Power snatch + 1 Hang power snatch 
( %75-80)

Wod 2
21-15-9
Hang power snatch 
Front squat 
Push up
Toes to bar 
27 Haziran 2016
Wod 1
21 EMOM 
1.min = 15 /12 Deadlift 
2.min = 12 /10 Hang power clean 
3.min= 10 /8 Push press 
(Weight:40/20 kg)

Wod 2
3 ROUNDS 
10 Barbell roll out
20 Sit up 

26 Haziran 2016
Wod 1
21-15-9  Thruster 
42-30-18 Side jump

Wod 2
10 AMRAP 
9 KB Swing
9 Wallball
9 KB Sumodeadlift high pull

Wod 3
100 Sit up
Time cap:5 min.
 
25 Haziran 2016
Wod 1
4 ROUNDS 
15 Hang power snatch ( 40 / 20 ) 
15 Toes to bar 

Wod 2
24-21-18-15-12-9-6-3
Wallball ( unbroken ) 
24 Haziran 2016
Wod 1
1000 m row 
75 Push press ( 35 / 20 ) 
50 Front squat ( 35 / 20 ) 
25 Pull up 
10 Burpees 

Wod 2
8 EMOM 
10 Plank press 
23 Haziran 2016
Wod 1
30 Squat clean and split jerk (60/40)

Wod 2
24-18-12-6
Wallball 
Box jump over
22 Haziran 2016
Wod 1
4 ROUNDS 
10 Deadlift ( 80 / 40 ) 
10 Bar jumping burpees

Wod 2
16-12-8-12-16
KB one arm snatch 
Goblet squat 
Pull up 

Wod 3
2 ROUNDS 
25 Med-Ball up sit up 
35 Sit up
60 Crunch 

21 Haziran 2016
Wod 1
7×2 Squat clean 

Wod 2
21-18-15-12-9-6-3
Hang power clean 
HR Push up 
Toes to bar 
20 Haziran 2016
Wod 1
1 RM / Snatch 

Wod 2
4 ROUNDS 
20 Power snatch ( 35 / 20 ) 
20 Push up 
20 Front squat ( 35 / 20 ) 
20 Box jump 
*2 min. Rest between each rounds 
Time cap : 30 min. 
19 Haziran 2016
Wod 1
21-15-9
Power clean (50/30)
Push jerk (50/30)
×2 Side jump

Wod 2
4 ROUNDS 
20 Leg pull and push up 
20 Wallball sit up 
18 Haziran 2016
Wod 1
5 ROUNDS 
21 Deadlift ( 40 / 20 ) 
15 KB Swing ( 24 / 16 ) 
9  Thruster ( 40 / 20 ) 

Wod 2
2 ROUNDS 
35 Med-Ball up sit up 
70 Crunch 
17 Haziran 2016
Wod 1
7 ROUNDS 
1 Power clean+ 1 Squat clean + 1 Hang squat clean + 1 Jerk
climbing

Wod 2
Cash in 500 m  Row 
7 ROUNDS 
7 Push press 
7 Toes to bar 
7 Push up
7 Pull up
7 Wallball
7 Power clean 
7 Burpees 
Cash out 500 m row 
Time cap :30 min.
16 Haziran 2016
Wod 1
Skill / Handstand push up

Wod 2
Front squat 
3-3-3-2-2-2-1-1-1

Wod 3
20 AMRAP 
6 Deadlift 
9 Box jump
12 Burpees
15 KB Swing

15 Haziran 2016
Wod 1
8 EMOM 
2 Power clean ( %90)

Wod 2
4 ROUNDS 
10 Hang power clean ( 50 / 30 ) 
20 Push up
40 Air squat 

Wod 3
3 ROUNDS 
30 sec. left side plank
30 sec. Plank 
30 sec. right side plank
30 Sit up

14 Haziran 2016
Wod 1
1 RM - Back squat 

Wod 2
30-20-10
KB Swing 
Box jump 
Toes to bar 
13 Haziran 2016
Wod 1
30 Snatch (35/20)
20 Burpees 
10 Pull up
  2 min. Rest 
20 Snatch 
20 Burpees 
20 Pull up
  2 min. Rest 
10 Snatch 
20 Burpees 
30 Pull up

Wod 2
75 Wallball sit up
150 Crunch
12 Haziran 2016
Wod 1
12 EMOM 
Odd : 5 Clean&jerk ( 50 / 30 ) 
Even : 3 Power snatch ( 50 / 30 ) 

Wod 2
4 ROUNDS 
20 Knees to elbows 
10 Overhead squat ( 50 / 30 ) 
11 Haziran 2016
Wod 1
50 DU
40 Deadlift (50/30)
30 Box jump over
20 Push jerk (50/30)
10 Burpee-Pull up
20 Push jerk
30 Box jump over
40 Deadlift 
50 DU

Wod 2
75 Leg Pull and Push up
75 Crunch
75 Leg raise
75 Saw plank
10 Haziran 2016
Wod 1
5×5 Power clean, TNG

Wod 2
3 ROUNDS 
21 Wallball
15 V-ups
9 Power snatch 
9 Haziran 2016
Wod 1
12 EMOM 
6 Reverse lunge with barbell
6 Push press

Wod 2
7 AMRAP 
3-6-9-12-15-....
Overhead squat 
Bar jumping burpees 
8 Haziran 2016
Wod 1
5×5 Deadlift ( % 80 / 85 ) 

Wod 2
32-24-16-8  Wallball
16-12-8-4   Chest to bar pull ups 

Wod 3
"Annie"
50-40-30-20-10
DU
Sit up 

7 Haziran 2016
Wod 1
10 EMOM
Odd: 150 m row
Even: 12 Burpees

Wod 2
10-9-8-7-6-5-4-3-2-1 Dips
1-2-3-4-5-6-7-8-9-10 Push up

Wod 3
100 Sit up
6 Haziran 2016
Wod 1
7*3 Front Squat 

Wod 2
50 KB Swing (24/16)
40 Knees to elbows
30 Push Jerk (40/20)
20 Pull up
10 Burpees
Time cap:12 min.

Wod 3
3 ROUNDS 
15 V-ups 
30 Saw plank
5 Haziran 2016
Wod 1
8 EMOM 
4 Power pull ( %85/90)

Wod 2 
5 ROUNDS 
5 Power clean ( 60 / 40 ) 
10 Bar jumping burpee 
4 Haziran 2016
Wod 1
"Fran"
21-15-9
Thruster ( 40 / 20 ) 
Pull up

Wod 2
3 ROUNDS 
15 Med-Ball up sit up 
45 Crunch 
3 Haziran 2016
Wod 1
30 Cluster ( 40 / 20 ) 

Wod 2
27-18-9
Hang power clean ( 40 / 20 ) 
HR Push up 
Toes to bar
2 Haziran 2016
Wod 1
5 ROUNDS 
4 Snatch deadlift 
3 Hang power snatch 
2 Overhead squat 

Wod 2
10 AMRAP 
1-2-3-4-5-6-........ Burpees 
2-4-6-8-10-12-......Squat
3-6-9-12-15-18-......Push press ( 40 / 20 ) 

Wod 3
4 ROUNDS 
8 Toes to bar 
16 Sit up 
1 Haziran 2016
Wod 1
12 EMOM 
Odd : 8 Deadlift ( 70 / 40 ) 
Even : 12 Wallball 

Wod 2
8 EMOM 
4 Clean&jerk ( 60 / 40 ) 

Wod 3
FOR TIME 
25 DU or 75 SU
25 Leg pull and push up 
25 DU 
25 Med-Ball up sit up 
25 DU 
25 Wallball sit up 
31 Mayıs 2016
Wod 1
Skill / Hang squat snatch 

Wod 2
5 ROUNDS 
3 Power snatch ( %90)
30 DU or 45 Side jump or 90 SU 

Wod 3
TABATA / Plank 
30 Mayıs 2016
Wod 1
7 ROUNDS 
Squat clean + Low hang squat clean + high hang squat clean 

Wod 2
10 EMOM 
Odd : 12 cal. Row 
Even : 8 Push jerk ( 50 / 20 ) 


29 Mayıs 2016
Wod 1
21-15-9-15-21
Burpees 
Wallball
Pull up

Wod 2
Tabata/Sit up
28 Mayıs 2016
Wod 1
3 ROUNDS 
400 m row
12 Deadlift 
9 Hang power clean 
6 Push jerk
*Hareketler unbroken yapılacak.
Halterin bırakıldığı yerde 5 Burpees cezası

Wod 2
3 ROUNDS 
30 Wallball sit up
30 Saw plank
27 Mayıs 2016
Wod 1
5×5 Back squat 

Wod 2
40-30-20-10
One arm dumbell snatch
Walking lunge 
Sit up
26 Mayıs 2016
Wod 1
Skill/ Pull up

Wod 2
1RM go to max.
Deadlift

Wod 3
3 ROUNDS 
12 Deadlift (%60)
15 Box jump 
18 Push up
25 Mayıs 2016
Wod 1
5 ROUNDS 
5 Clean&jerk ( %80-85)
50 Mountain climbing 
Time cap : 12 min.

#5 min. Rest 

Wod 2 
10 AMRAP 
5 Burpees 
10 Wallball 
15 Toes to bar
24 Mayıs 2016
Wod 1
12 EMOM 
Odd : 5 Front squat ( 60 / 30 ) 
Even : 10 Burpees 

Wod 2
3 ROUNDS 
20 Pull up
30 Push up
40 Sit up 
50 Squat 
Time cap : 21 min.
* 2 min. Rest between each  rounds 
23 Mayıs 2016
Wod 1
5 ROUNDS 
3 Bear complex ( 60 / 30 ) 

Wod 2
4 ROUNDS 
4 Wall walk
12 One arm KB snatch 
24 Goblet squat 

Wod 3
3 ROUNDS 
20 Sit up
20 Leg raise 
22 Mayıs 2016
Wod 1
5 ROUNDS 
3 Snatch deadlift 
2 Hang power snatch 
1Overhead squat 

Wod 2
5 ROUNDS 
6 Power snatch (50/20)
12 Wallball 
24 DU
Time cap:15 min.
21 Mayıs 2016
Wod 1
5 ROUNDS 
7 Power clean (60/30)
14 Pull up
7 Push jerk (60/30)
14 Toes to bar
Time cap: 25 min.

Wod 2
3 ROUNDS 
15 Med-ball up sit up
30 Saw plank
20 Mayıs 2016
Wod 1
5 ROUNDS 
7 Deadlift 
6 Hang squat clean
5 Split jerk

Wod 2
3 ROUNDS 
400 m row
21 Thruster (35-20 kg)
19 Mayıs 2016
Wod 1
10 EMOM 
2 Power snatch (%75-80)

Wod 2
21-18-15-12-9-6-3
KB Swing 
Box jump over
Push up
18 Mayıs 2016
Wod 1
18 AMRAP 
3-6-9-12-......
Hang power clean ( 50 / 20 ) 
Push jerk ( 50 / 20 ) 
*Her 3 dakikada bir 5 Burpees 

Wod 2
5 min. Russian twist
30 sec. on
30 sec. off 

Wod 3
5 min. Plank
40 sec. On
20 sec. Off

17 Mayıs 2016
Wod 1
24 EMOM 
1.min = 8 Bench press 
2.min = 12 /10 cal. Row 
3.min = 12 Front Reverse lunge
4.min = Rest 

Wod 2
3 ROUNDS 
12 Toes to bar 
24 Sit up 
16 Mayıs 2016
Wod 1
17-14-11-8
Front Squat (40/20)
Deadlift (40/20)

Wod 2
21-15-9
Burpees
Hang power snatch (40/20)
Wallball
13 Mayıs 2016
Wod 1
30 Clean&jerk ( 60 / 40 ) 

#5min. Rest 

30 Snatch ( 60 / 40 ) 

Wod 2
FOR TIME 
30 Toes to bar 
60 Sit up
12 Mayıs 2016
Wod 1
"Karen"
150 Wallball 
Time cap : 12 min. 

Wod 2 
5 ROUNDS 
20 Med-Ball sit up 
20 Plank press
11 Mayıs 2016
Wod 1
5 ROUNDS 
3 Push press
2 Push jerk
1 Split jerk 

Wod 2
12 EMOM 
Odd : 12 / 10 cal. Row 
Even : 10 Deadlift ( 60 / 40 ) 

Wod 3
3 ROUNDS 
20 Sit up
40 sec. Plank 

10 Mayıs 2016
Wod 1
10 EMOM 
1 Power clean + 1 Hang power clean + 1 Front squat 

Wod 2
4 ROUNDS 
15 Burpees 
15 One KB Thruster 
15 Toes to bar 

Wod 3
50 Wallball sit up 
9 Mayıs 2016
Wod 1
6×2
Snatch high pull 
Hang power snatch 
Overhead squat 

Wod 2
20 AMRAP 
40 DU 
10 Pull up 
10 KB Swing 
10 Push up 
8 Mayıs 2016
Wod 1
100 DU or 250 SU
75 Deadlift ( 40 / 25 ) 
50 HR Push up 

#5 min. Rest 

Wod 2
21-15-9
Wallball 
Box jump over 
7 Mayıs 2016
Wod 
FOR TIME 
25 Burpees 
50 Push up
100 Air Squat 
150 Walking lunge 
100 Push up
50 Air squat 
25 Burpees 
6 Mayıs 2016
Wod 1
5×5 Deadlift ( % 80 / 90 )

Wod 2 
FOR TIME 
40 Hang power snatch ( 35 / 15 ) 
40 Toes to bar 
40 Front squat ( 35 / 20 ) 
40 Push up
5 Mayıs 2016
Wod 1
7 EMOM 
7 Thruster ( 40 / 20 ) 

Wod 2
3 ROUNDS 
8 Burpee - Box jump 
16 KB Sumodeadlift high pull 
32 KB Russian swing 

Wod 3
3 ROUNDS 
15 Wallball sit up 
30 Saw plank 
4 Mayıs 2016
Wod 1 
6 EMOM 
5 Handstand push up 

Wod 2
20 AMRAP 
10 Pull up 
15 Wallball
20 One arm dumbell snatch 

Wod 3
3 ROUNDS 
10 Med-Ball up sit up
20 Russian twist
30 Crunch 
3 Mayıs 2016
Wod
Filthy Fifty
50 Deadlift ( 50 / 20 ) 
50 Push up 
50 Jump lunge 
50 Toes to bar 
50 Box jump 
50 KB Swing 
50 Goblet squat 
50 Sit up 
50 Push jerk ( 50 / 20 ) 
50 Burpees 
Time cap: 35 min. 
2 Mayıs 2016
Wod 1
Power clean 
1-1-1-1-1-1-1   (climbing)

Wod 2 
17-14-11-8-5
Hang power clean 
Front squat 
Push press 
( Weight : 40 / 20 ) 

Wod 3
50 Wallball sit up


1 Mayıs 2016
Wod 1
10 EMOM 
1 Power snatch + 1 Hang power snatch 

Wod 2
3 ROUNDS 
30 DU
7 Deadlift (80/50)
15 Toes to bar
30 Squat
30 Nisan 2016
Wod 1
10 ROUNDS 
1 Power clean + 1 Hang squat clean ( % 80 -85)

Wod 2 
21-15-9
Cal. Row 
Thruster ( 40 / 20 ) 
29 Nisan 2016
Wod 1
4 ROUNDS 
20 Hang power clean (40/20)
20 Back Squat (40/20)
20 Box jump over
*2 min. Rest between each rounds 

Wod 2
3 ROUNDS 
20 Russian twist
45 sec. Plank
28 Nisan 2016
Wod 1
21-15-9
Power snatch (40/20)
Toes to bar

Wod 2
12 AMRAP 
5 Pull up
10 Push up 
15 Squat 

Wod 3
100 Sit up
100 Leg raise
27 Nisan 2016
Wod 1
10 EMOM 
Odd: 7 Deadlift (80/40)
Even:13 Wallball

Wod 2
5 ROUNDS 
15 Push jerk
12 Sumodeadlift High Pull
9 Overhead squat 
(Weigh: (40/20)
26 Nisan 2016
Wod 1
3-6-9-12-9-6-3
Power snatch (60/30)
Bar jumping Burpees 

Wod 2
5 ROUNDS 
10 Med-Ball up sit up
20 Leg raise
30 Crunch
25 Nisan 2016
Wod 
10 AMRAP 
5 Squat clean (60/30)
15 Push up
30 DU

5 min. Rest

10 AMRAP 
40 Air squat 
30 KB Swing (24/16)
20 Cal. Row

24 Nisan 2016
Wod 1
3 ROUNDS 
500 m row
15 Deadlift 
12 Hang power clean 
10 Push jerk
(Weight: 60/30)

Wod 2
3 ROUNDS 
20 Sit up
30 Russian twist 
23 Nisan 2016
Wod 1
Skill / Overhead squat 

Wod 2
20  Pull up
50 DU
25 Push press (40/20)
50 DU
30 KB Swing ( 24/16 )
50 DU
35 Jump lunge 
50 DU
40 Air squat
50 DU
Time cap:20 min.
22 Nisan 2016
Wod 1
Death by Power Clean
12 EMOM 
1-2-3-4-5-6-7-8-9-10-11-12

Wod 2
27-21-15-9
Wallball 
Toes to bar 

Wod 3
3 ROUNDS 
15 Med-Ball up sit up
30 Mountain climb

21 Nisan 2016
Wod 1
24 EMOM 
1.min = 10 /12 cal. Row 
2.min = 12 Deadlift ( 60 / 30 ) 
3.min = 6 Push jerk
4.min = Rest 

Wod 2
100 Sit up
100 Saw plank 
20 Nisan 2016
Wod 1
10 ROUNDS 
1 Snatch deadlift + 1 Snatch pull + 1 Hang power snatch

Wod 2
5 AMRAP 
6 R-arm dumbell thruster 
6 L-arm dumbell thruster 
12 Push up

2 min. Rest 

5 AMRAP 
5 Pull up
15 Air squat
19 Nisan 2016
Wod 1
Skill / Double unders

Wod 2
15 AMRAP 
18  Wallball (9/6)
15 KB Swing (24/16)
12 Box jump over

Wod 3
3 ROUNDS 
15 Knees to elbows 
25 Sit up

18 Nisan 2016
Wod 1
1-1-1-1-1-1-1
Clean&jerk 

Wod 2
FOR TIME 
12 Overhead squat 
9 Shoulder press 
50 DU or 150 SU 

15 Front squat 
12 Push press 
40 DU or 120 SU 

21 Air squat 
15 Push jerk 
30 DU or 90 SU 
(Weight : 50 / 20 kg ) 
Time cap:15 min.
17 Nisan 2016
Wod 1
5×5 Back squat ( % 70 / 75 ) 

Wod 2
5 ROUNDS 
12 Burpees 
9 Power clean 
6 Push jerk 
( Weight : 60 / 30 ) 

Wod 3
60 sec. Plank 
45 sec. Rest
45 sec. Plank 
30 sec. Rest
30 sec. Plank 
15 sec. Rest
75 Sit up
16 Nisan 2016
Wod 1
3*10 Deadlift (%70)

Wod 2
30-20-10
Overhead squat (45/20)
Toes to bar
HR Push up
15 Nisan 2016
Wod 1
50 Hang squat snatch ( 20 / 15 ) 

Wod 2
"Jackie"
1000 m row
50 Thrusters ( 20 / 15 ) 
30 Pull up

Wod 3
75 Med-Ball up sit up 
14 Nisan 2016
Wod 1
8 EMOM 
1 Power snatch + 1 Hang power snatch + 1 Overhead squat 

Wod 2
21-18-15-12-9-6-3
Box jump over
KB Swing (24/16)
HR Push up
13 Nisan 2016
Wod 1
20 Deadlift
10 Burpees 
20 Hang power clean
10 Burpees 
20 Front Squat
10 Burpees 
20 Push jerk 
10 Burpees 
20 Thruster 
10 Burpees 
(Weight: 45/20)
Time cap:18 min.

Wod 2
3 ROUNDS 
10 Plank press
20 Sit up

12 Nisan 2016
Wod 1
"Grace"
30 Clean&Jerk (60/30)
Time cap:8 min.

Wod 2
FOR TIME
50 Burpees 
50 Wallball 
50 Sit up
Time cap: 25 min.
11 Nisan 2016
Wod 1
7×3 Bear complex ( 60 / 30 ) 

Wod 2
12 AMRAP 
16 KB one arm snatch 
16 Wallball
32 DU or 96 SU 
10 Nisan 2016
Wod 1
18-12-6-12-18
Hang power snatch (40/20)
Pull up 
Push up
Front Squat (40/20)

Wod 2
10EMOM 
Odd: 10 Toes to bar
Even: 15 Sit up
9 Nisan 2016
Wod 1
5 Power clean ( 60 / 30 ) 
10 Burpees 
15 Wallball (9/6)

10 Power clean 
15 Burpees 
20 Wallball 

15 Power clean 
20 Burpees 
25 Wallball

Wod 2
100 Saw plank
75 Crunch
50 Toes to bar 

8 Nisan 2016
Wod 1
Clean&Jerk 
1RM

Wod 2
12 AMRAP 
1000 m row
20 Squat clean(40/20)
20 Sumodeadlift  high pull (40/20)
20 Push jerk (40/20)
...max. Burpees 

Wod 3
50 Wallball sit up
7 Nisan 2016
Wod 1
7×3 Deadlift, (climbing)

Wod 2 
10 EMOM 
Odd : 10 Thruster ( 40/20)
Even: 10 Pull up 

Wod 3
3 ROUNDS 
15 Med-Ball up sit up 
30 Crunch
6 Nisan 2016
Wod 
40 Air Squat
40 KB  Swing (24/16)
40  Deadlift (40/20)
40 Shoulder to overhead (40/20)
40 Toes to bar
40 Wallball
40 Hang power clean (40/20)
40 HR Push up
40 Sit up
5 Nisan 2016
Wod 1
3*5 High Hang snatch
3*4 Low hang snatch 
3*3 Power snatch 
climbing,

Wod 2
2 ROUNDS 
40 Push press (40/15)
30 Front Squat (40/15)
20 Box jump

Wod 3
100 Sit up
4 Nisan 2016
Wod 1
7 ROUNDS 
1 Power clean 
1 Hang power clean 
1 Hang squat clean 

Wod 2
3 ROUNDS 
21 KB Swing ( 24 / 16 ) 
15 Hang power clean ( 50 / 20 ) 
9 Burpees 

Wod 3
3 ROUNDS 
30 Med-ball crunch 
20 Med-Ball Russian twist 
3 Nisan 2016
Wod 1
4 ROUNDS 
21 One arm dumbell snatch 
21 Box jump over 
21 Wallball

Wod 2
100 Sit up
2 Nisan 2016
Wod 
FOR TIME 
20 Power clean ( 40 / 20 ) 
20 Burpees 
20 Power snatch ( 40 / 20 ) 
20 Burpees 
20 Thruster ( 40 / 20 ) 
20 Burpees 
1 Nisan 2016
Wod 1
Skill
Hang Squat snatch 

Wod 2
21-15-9
Sumodeadlift high Pull (40/20)
Overhead Squat (40/20)
Toes to bar

Wod 3
4 ROUNDS 
15 Wallball 
45 sec. Plank
31 Mart 2016
Wod 1
2 ROUNDS 
20 Pull up
30 Push up
40 KB Swing
50 DU

Wod 2
Wallball 
24-21-18-15-12-9-6-3 (unbroken)

30 Mart 2016
Wod 1
5 ROUNDS 
5 Squat clean (60/30)
12 Burpees 

Wod 2
4 ROUNDS 
6 Strict L-sit
12 Med-Ball up sit up
30 Crunch 
29 Mart 2016
Wod 1
Power snatch 
1-1-1-1-1-1-1

Wod 2
30 Burpee-box jump over 
...then
11 Snatch ( 30 / 15 ) 
30 Air squat 
9 Snatch ( 40 / 20 ) 
30 Air squat 
7 Snatch ( 50 / 25 ) 
30 Air squat 
...max. Reps Snatch ( 60 / 30 ) 
Time cap : 12 min. 
28 Mart 2016
Wod 1
12 EMOM 
Odd: 12/10 cal. Row
Even: 15 Deadlift (60/30)

Wod 2
EMOM
Push jerk (40/15)
3-6-9-12-15-.....

Wod 3
Tabata
Squat (stay down)
27 Mart 2016
Wod 1
3*3 Clean&Jerk (unbroken)

Wod 2
20 AMRAP 
100 DU
80 KB Swing
60 Wallball 
40 Pull up
20 Burpees 
26 Mart 2016
Wod
Open games 16.5
21-18-15-12-9-6-3
Thruster (40/20)
Bar facing burpees 
25 Mart 2016
Wod 1
10 EMOM 
Odd:5 Split jerk (no rack)(70/30)
Even: 8 Bar jumping burpees 

Wod 2
12 AMRAP 
3-6-9-12-15-....
Cluster (40/15)
Toes to bar


24 Mart 2016
Wod 1
12 EMOM 
1.min = 10 Snatch deadlift 
2.min = 7 Snatch pull 
3.min = 4 Power snatch 

Wod 2
15 AMRAP 
8 Hang power snatch ( 40 / 20 ) 
10 Wallball 
12 Box jump over 
23 Mart 2016
Wod 1
2 ROUNDS 
20 Jump lunge 
35 HR Push up 
30 Hang Power clean ( 40/15)
15 Burpees 
30 Thruster ( 40 / 15 ) 
40 Mountain climbing 
*3 min. Rest between each round

Wod 2
3 ROUNDS 
20 Sit up 
40 sec. Plank 
22 Mart 2016
Wod 1
10 EMOM 
Odd : 8 Deadlift 
Even : 4 Front squat 

Wod 2
12 AMRAP 
1-2-3-4-5-..... Burpees 
2-4-6-8-10-....Pull up
3-6-9-12-15-....Wallball
21 Mart 2016
Wod 1
5 ROUNDS 
1 Power clean
1 Hang power clean
1 Hang squat clean

Wod 2
40-30-20
One arm dumbell snatch 
Push up
Goblet squat 
Time cap:20 min.
20 Mart 2016
Wod 1
6 EMOM 
10 Hang power snatch ( 35 / 15 ) 

Wod 2
21-15-9
Thruster ( 40 / 20 ) 
Jump pull up 
19 Mart 2016
Wod 1
5 ROUNDS 
15 Power clean(60/30)
15 Burpees 

Wod 2
30-20-10
DU
Sit up
18 Mart 2016
Wod 1
Skill / Handstand push up 

Wod 2
5 ROUNDS 
16 Barbell Front lunges (50 / 20 ) 
16 Shoulder press ( 50 / 20 ) 
32 Mountain climbing 

Wod 3
50 Wallball shots sit up 
17 Mart 2016
Wod 1
12 EMOM 
1 Snatch
1 Hang snatch 
2 Overhead squat 

Wod 2
21-15-9
Overhead squat ( 50 / 20 ) 
KB Swing ( 24 / 16 ) 
Toes to bar 

Wod 3
100 Med-Ball up sit up 
16 Mart 2016
Wod 1
7 EMOM 
1 Squat clean + 1 Push jerk

Wod 2
50 DU
50 Air Squat 
40 DU
40 Push up
30 DU
30 Box jump 
20 DU
20 Pull up
10 DU
10 Burpees 
Time cap:20 min.
15 Mart 2016
Warm-up
50 Mountain climbing 
30 Air squat 
10 Burpees 

Wod 1
7×3 Hang squat clean,climbing

Wod 2
16 EMOM 
1.min = 12 cal. Row 
2.min = 10 Toes to bar 
3.min= 8 Power snatch ( 40 / 15 ) 
4.min= Rest 
14 Mart 2016
Wod 1
3×2 Snatch balance 

Wod 2
18-15-12-9
Wallball shots  (9 / 6 ) 
Deadlift ( 60 / 30 ) 
Bar jumping burpees 
Time cap : 18 min. 
13 Mart 2016
Wod 1
4 ROUNDS 
10 Pull up
15 Shoulder to overhead 
25 Air squat 
50 Mountain climbing 

Wod 2
Tabata
Plank
12 Mart 2016
Wod 1
Power clean  (1 RM )
1-1-1-1-1-1-1

Wod 2
12 AMRAP 
15 Toes to bar 
10 Deadlift ( 50 / 30 ) 
5 Power snatch ( 50 / 30 ) 
11 Mart 2016
Wod 1
5 ROUNDS 
5 Squat clean (60/30)
15 HR Push up
30 DU

Wod 2
50 Wallball up sit up
10 Mart 2016
Wod 1
18-12-6-12-18
Deadlift (%70-60)
Wallball
Box jump over

Wod 2
3 ROUNDS 
15 Wallball sit up
45 sec. Plank
9 Mart 2016
Wod 1
20 AMRAP 
5 Thruster 
7 Hang power clean 
10 Sumodeadlift high pull 
( Weight : 40 / 15 ) 

Wod 2
3 ROUNDS 
10 Toes to bar 
20 Sit up 
8 Mart 2016
Wod 1
9 EMOM 
1.min= 10 Snatch deadlift 
2.min=8 Snatch Pull
3.min=6 Power snatch

Wod 2
3 ROUNDS 
20 Hang power snatch (35/15)
15 Jump lunge 
10 Burpees 
7 Mart 2016
Wod 1
5 ROUNDS 
10 Push press  (40 / 20 ) 
15 Back squat ( no rack ) ( 40 / 20 ) 
20 KB Swing 
Time cap : 18 min. 

Wod 2
2 ROUNDS 
Plank complex 
30 sec. Right side plank 
30 sec. Left side plank 
30 sec. Plank 
30 sec. Superman 
30 sec. Superman 
30 sec. Rest 
6 Mart 2016
Wod 1
3 × 5 Shoulder press 
3 × 4 Push press 
3 × 3 Push jerk 

Wod 2
16 EMOM 
1.min = 12 / 10 Burpees 
2.min = 15 Hang power clean 
3.min = 45 sec. Plank 
4.min=Rest 
5 Mart 2016
Wod 
1000 m row 
50 One arm dumbell snatch 
750 m row 
35 One arm dumbell snatch 
500 m row 
20 One arm dumbell snatch 
4 Mart 2016
Wod 1
5 ROUNDS 
5 Clean&jerk ( 60 / 40 ) 
15 Wallball 

Wod 2
40-30-20-10
Wallball sit up 
Saw plank 
3 Mart 2016
Wod 1
7 EMOM 
3 Snatch deadlift 
1 Hang power snatch 
1 Hang squat snatch 

Wod 2
15 AMRAP 
8 Front squat ( no rack ) 
10 Toes to bar 
12 HR Push up 


2 Mart 2016
"Team wod " 
100 cal. Row 
50 Power clean 
50 Push jerk 
50 Burpees 
50 KB Swing 
100 Sit up
200 DU 
1 Mart 2016
Wod 1
60 cal. Row
50 Air Squat
40 Hang power clean
30 Box jump over 
20 Sumodeadlift high pull 
10 Burpees 
Time cap:20 min.

Wod 2
3 ROUNDS 
20 Sit up
40 sec. Plank
29 Şubat 2016
Wod 1
6 ROUNDS 
1 Power clean 
1 Push jerk 
1 Split jerk 

Wod 2
40-30-20-10
Deadlift ( 60 / 40 ) 
Push up
Time cap : 15 min. 

28 Şubat 2016
Wod 1
20 AMRAP 
5 Pull up
10 Push up 
15 Air squat 

Wod 2
3 ROUNDS 
35 Crunch 
15 Sit up 
27 Şubat 2016
Wod 1
6 ROUNDS 
1 min.=Box jump over
1 min=Hang power clean
1 min=Wallball
1min=Rest

Wod 2
3*max Plank
26 Şubat 2016
Wod 
FOR TIME 
100 Med-Ball squat clean 
100 Push up
100 KB Swing 
100 Sit up

25 Şubat 2016
Wod 1
10 EMOM 
Odd : 12 / 10 cal. Row 
Even : 10 Snatch deadlift ( 70 / 40 ) 

Wod 2
15-12-9-12-15
Back squat ( no rack ) 
Pull up 
24 Şubat 2016
Wod 1
8 EMOM 
Squat clean + power clean 

Wod 2
3 ROUNDS 
50 DU 
30 Step walking lunges
15 Hang power snatch ( 40 / 20 ) 
30 Air squat 

Wod 3
50 Wallball sit up 
23 Şubat 2016
Wod 1
5 EMOM 
7 Back squat ( % 70 ) 

Wod 2
3 ROUNDS 
20 Hang power clean ( 50 / 30 ) 
20 Wallball ( 9 / 6 ) 
20 Push up
22 Şubat 2016
Wod 1
5×5 Deadlift ( %75/80)

Wod 2 
5 ROUNDS 
12 Front squat ( 50 / 30 ) 
12 Push jerk ( 50 / 30 ) 
12 Bar jumping burpees 
21 Şubat 2016
Wod 1
5 ROUNDS 
Snatch complex
5 Snatch deadlift 
5 Power snatch
5 Hang power snatch
5 Overhead squat 
( unbroken, climbing ) 

Wod 2 
3 ROUNDS 
50 crunch 
20 Sit up
20 Şubat 2016
Wod 1
5×3 ( unbroken ) 
Power clean + hang squat clean +jerk

Wod 2
17-14-11-8-5
Deadlift ( 60 / 30)
Wallball ( 9 / 6 ) 
Push up
19 Şubat 2016
Wod 
TABATA
Jump rope 
KB Swing 
Air squat 
KB Sumodeadlift high pull 
Burpees 
Sit up
18 Şubat 2016
Wod 1
12 EMOM 
Odd : 12 /10 cal. Row 
Even : 15 /12 Push up 

Wod 2
30 Clean&jerk ( 60 / 30 ) 
Time cap : 7 min. 

Wod 3
3 ROUNDS 
20 Sit up 
20 Leg raise 
17 Şubat 2016
Wod 
8 AMRAP 
12 Wallball ( 9 / 6 ) 
8 Box jump over 

#3 min. Rest 

6 AMRAP 
8 Hang power snatch ( 40 / 15 ) 
30 DU 

#3 min. Rest 

4 AMRAP 
40 Toes to bar 
max. Reps Sit up 
16 Şubat 2016
Wod 1
8 EMOM 
Odd : 8 Deadlift ( 70 / 40 ) 
Even : 4 Front squat ( 70 / 40 ) 

Wod 2
18-12-6-12-18
Pull up
Shoulder to Overhead press
Jump lunge 


15 Şubat 2016
Wod 1
6 ROUNDS 
1 Power clean 
1 Hang power clean 
1 Hang squat clean 
(unbroken- %80-85)

Wod 2 
3 ROUNDS 
10 One arm dumbell thruster  ( right ) 
40 Russian Swing
10 One arm dumbell thruster (left)
15 Burpees 
#2 min. Rest 
14 Şubat 2016
Wod 1
18 AMRAP 
3-6-9-12-15-18-.....
Burpees 
Wallball 
Box jump 

Wod 2
75 Wallball sit up 
13 Şubat 2016
Wod 1
90 sec. in 9 min.
1 Power snatch 
1 Hang power snatch 
2 Overhead squat 
( 60 / 30 ) 

Wod 2
40-30-20-10
Deadlift ( 60 / 30 ) 
HR Push up 
Box jump over with medicine ball 
12 Şubat 2016
Wod 1
5×5 Push press (% 70 / 75 ) 

Wod 2
4 ROUNDS 
12 KB Swing ( 24 / 16 ) 
12 KB Sumodeadlift high pull ( 24 / 16 ) 
50 Mountain climbing 

Wod 3
Tabata / plank 
11 Şubat 2016
Wod 1
Skill
Double under 

Wod 2
5 ROUNDS 
10 Pull up 
20 Wallball
30 DU 

Wod 3
5×10 Toes to bar 
10 Şubat 2016
Wod 1
7 EMOM 
7 Hang power snatch ( 35 / 15) 

Wod 2
12 AMRAP 
3 Power snatch ( 50 / 20 ) 
7 Front squat ( 50 / 20 ) 
10 Push up 

Wod 3 
100 Sit up 
9 Şubat 2016
Wod 1
Dead by Burpees 
EMOM 
2-4-6-8-....

Wod 2
15 EMOM 
1.min = 9 Deadlift 
2.min = 6 Hang power clean 
3.min = 3 Push jerk 
Weight :  ( 60 / 30 ) 
8 Şubat 2016
Wod 1
5-5-5-5-5 Back squat ( %70-75)

Wod 2 
21-18-15-12-9  Thruster ( 40 / 15 ) 
30 DU or 90 SU between each round 
Time cap : 15 min. 

Wod 3
3 ROUNDS 
20 Sit up 
40 Saw plank 
7 Şubat 2016
Wod 1
8-8-8-8-8  Deadlift ( %70 ) 

Wod 2
FOR TIME 
30 Snatch ( 40 / 20 ) 
10 Ring dips 
20 Snatch ( 40 / 20 ) 
20 Ring dips 
10 Snatch ( 40 / 20 ) 
30 Ring dips 
Time cap : 15 min. 
6 Şubat 2016
Wod 1
FOR TIME 
50 Squat 
40 KB Swing (16/ 12 ) 
30 KB Sumodeadlift high pull (16 / 12 ) 
20 Hang power snatch ( 40 / 20 ) 
10 Burpees
20 Hang power clean ( 40 / 20 ) 
30 Box jump 
40 Shoulder to Overhead ( 40 / 20 ) 
50 Sit up
Time cap : 25 min. 

Wod 2
Tabata 
Plank
5 Şubat 2016
Wod 1
7 EMOM 
Squat clean + Hang power clean ( 70 / 40 ) 

Wod 2
15 AMRAP 
20 Hang power clean ( 35 / 25 ) 
15 Push up
10 Toes to bar 
4 Şubat 2016
Wod 1
Skill
Squat snatch 

Wod 2
12 AMRAP 
1-2-3-4-5-........ Pull up 
2-4-6-8-10-.......Push jerk ( 50/30)
3-6-9-12-15-.....Air squat 
3 Şubat 2016
Wod 1
5 ROUNDS 
8 Bar jumping burpee 
10 Deadlift ( 60 / 40 ) 
12 Wallball 
14 KB Swing ( 24 / 16 ) 
Time cap : 18 min. 

Wod 2
4 ROUNDS 
40 DU or 100 SU 
20 Sit up 
2 Şubat 2016
Wod 1
12 EMOM 
Odd : 4 Power clean ( %70 / 75)
Even : 4 Hang squat clean ( %70 / 75)

#5 min. Rest 

Wod 2 
10 AMRAP 
3-6-9-12-15-....
Toes to bar 
Box jump 
1 Şubat 2016
Wod 1
5 × 3 Snatch deadlift 
4 × 3 Snatch pull 
3 × 3 Power snatch 

Wod 2 
18-12-6-12-18
Hang power snatch 
Front squat 
HR Push up 
31 Ocak 2016
Wod 1
15 AMRAP 
20 Bar jumping burpees 
20 Power clean 
20 Box jump 
20 Shoulder to Overhead 
20 Toes to bar 
...then max. Reps Clean&jerk 
Weight :(60 / 30 ) 

Wod 2
Tabata
Plank
30 Ocak 2016
Wod 1
7×3 Overhead squat ( %70-80)

Wod 2
15 AMRAP 
250 m row
8 Deadlift ( 70 / 40 ) 
12 Hang power clean 
16 Push jerk 
29 Ocak 2016
Wod 
80 Push up
80 KB Swing ( 16 / 12 ) 
60 Shoulder to Overhead ( 40/20 ) 
60 Sumodeadlift high pull ( 40 / 20 ) 
40 Front squat ( 40 / 20 ) 
40 Hang power clean ( 40 / 20 ) 
20 Pull up
20 Bar jumping burpees 
Time cap:30 min.
28 Ocak 2016
Wod 1
"Grace " 
30 Clean&jerk ( 60 / 40 ) 

Wod 2
15 EMOM 
1.min = 5 Deadlift ( 90 / 40 ) 
2.min = 10 Goblet squat ( 24 / 16 ) 
3.min = 10 Box jump over 

Wod 3
3 ROUNDS 
20 Sit up 
20 Russian twist 
27 Ocak 2016
Wod 1
8 EMOM 
2 Power snatch ( %80)

Wod 2
6 ROUNDS 
15 Wallball  (9 / 6 ) 
15 KB Swing ( 24 / 16 
...then Max.  HR Push up 
Time cap : 15 min. 

Wod 3
75 Sit up
50 Saw plank 
25 Toes to bar 
26 Ocak 2016
Wod 1
20 Hang squat clean +Split jerk 

Wod 2
10 AMRAP 
7 Deadlift ( 80 / 40 ) 
14 Wallball ( 9 / 6 ) 
21 Double unders or 63 SU 

25 Ocak 2016
Wod 1
5×5 Back squat 

Wod 2
12 EMOM 
Odd : 10 Pull up
Even : 10  Thruster ( 40 / 20 ) 

Wod 3
4 ROUNDS 
20 Wallball sit up 
40 sec. Plank 
24 Ocak 2016
FORTIME 
100 Double unders or 300 single unders 
100 Air quat 
50 Push up
25 Pull up
50 Push press ( 20 / 15 ) 
100 step Walking lunge 
100 Double unders or 300 single unders 
Time cap : 25 min. 
23 Ocak 2016
Wod 1
5×5 Hang squat snatch 

Wod 2
4 ROUNDS 
20 HR Push up 
20 Wallball shots
60 m shuttle run with medicine ball 

Wod 3
3 ROUNDS 
20 Wallball sit up
40 Saw plank

22 Ocak 2016
Wod 1
3×5 Shoulder press ( %60)
3×4 Push press ( %70)
3×3 Push jerk ( %80)

Wod 2
4 ROUNDS 
7 Burpees 
14 Deadlift ( 70 / 40 ) 
28 Air squat 
21 Ocak 2016
Wod 1
5×3 Bear complex 

Wod 2
"Annie"
50-40-30-20-10
Double unders 
Sit up
20 Ocak 2016
Wod 1
21 EMOM 
1.min = 12 cal. Row 
2.min = 15 HR Push up 
3. min = 12 KB Swing ( 24 / 16 ) 

Wod 2
4 ROUNDS 
10 Toes to bar 
20 Sit up
30 sec. Plank 
19 Ocak 2016
5 AMRAP 
10 One arm dumbell snatch ( 20 / 10 ) 
10 Box jump 
#2 min. Rest 

5 AMRAP 
10 One arm dumbell snatch ( 20 / 10 ) 
10 Box jump 
#2 min. Rest 

5 AMRAP 
10 One arm dumbell snatch ( 20 / 10 ) 
10 Box jump 
#2 min. Rest 

3 AMRAP 
Burpees 

18 Ocak 2016
Wod 1
10 EMOM 
Odd : 6 Rack lunges ( 60 / 30 ) 
Even : 5  Push press ( 60 / 30 ) 

5 min. Rest 

Wod 2
12 AMRAP 
3-6-9-12-.....
Overhead squat ( 50 / 30 ) 
Toes to bar 
17 Ocak 2016
Wod 1
4 ROUNDS 
5 Deadlift (100 / 50)
25 Air squat 
250 m row 

Wod 2
17-14-11-8-5
Pull up
Push up

Wod 3
100 Sit up
16 Ocak 2016
Wod 1
3×5 Snatch deadlift 
3×4 Snatch pull 
3×3 Hang squat snatch 

Wod 2
7-14-21-14-7
Front squat ( 40 / 20 ) 
Overhead press ( 40 / 20 ) 
Toes to bar 
15 Ocak 2016
Wod 1
1000 m row
50 Wallball
40 Box jump
30 Burpees 
20 Power snatch ( 40/20)
500 m row

Wod 2
3 ROUNDS 
30 sec. Right side plank 
30 sec. Plank
30 sec. Left side plank
14 Ocak 2016
Wod 1
5×5 Hang squat clean ,climbing

Wod 2
30-20-10-5
Pull up
Thruster ( 40 / 20 ) 

Wod 3
5 ROUNDS 
20 Sit up 
20 Saw plank 
13 Ocak 2016
Wod 1
8 EMOM 
Odd : 3 Power snatch ( 60 / 30 ) 
Even : 5 Overhead squat 

Wod 2
15 AMRAP 
6 Clean&jerk ( 70 / 40 ) 
9 Deadlift 
12 Toes to bar 
12 Ocak 2016
Wod 1
7 EMOM 
2 Split jerk ( %80-85)

Wod 2
4 ROUNDS 
16 KB Swing ( 24 / 16 ) 
6 Burpee - Box jump over
24 Air squat 
6 Burpee - Box jump over 

Wod 3
4 ROUNDS 
15 Wallball sit up 
30 sec. Plank 
11 Ocak 2016
Wod 1
5×5 Back squat  (%70-75)

Wod 2
5 ROUNDS 
15 Wallball 
15 Pull up
50 Double unders or 150 Single unders

Wod 3
75 Saw plank 
50 Sit up
25 Toes to bar 
10 Ocak 2016
"Christine"
3 ROUNDS 
500 m row 
12 Body weight deadlift
21 Box jump 
9 Ocak 2016
Wod 1
3 ROUNDS 
400 m row 
10 Power clean  (60/30)
10 Front squat (60 / 30 ) 

Wod 2
4 ROUNDS 
15 Pull up
20 Push up
8 Ocak 2016
Wod 1
4 ROUNDS 
12 /12 One arm KB Thruster 
16 Box jump over 

Wod 2
8 EMOM 
5 Toes to bar +20 Mountain climbing 
7 Ocak 2016
Wod 1
4 ROUNDS 
5 Push jerk ( 60/40)
10 KB Sumodeadlift high pull ( 24 / 16 ) 
30 sec. Pull up-hold

Wod 2
10 EMOM 
Odd : 15 /12 cal. Row 
Even : 10 /8 Burpees 
6 Ocak 2016
Wod 1
7×3 Hang squat clean

Wod 2
21-15-9-15-21
Deadlift ( 60 / 30 ) 
Wallball (9/6)
5 Ocak 2016


Wod 1
12 EMOM 
Odd : 5 Back squat ( 70 / 40 ) 
Even : 15 Push up

Wod 2
5 ROUNDS 
7 Burpees 
14 Toes to bar 
21 Squats

Wod 3
100 Sit up
4 Ocak 2016
Wod 1
90 sec. in 9 min.
2 Push press, climbing  ( %70-85)

Wod 2
90 Double unders 
20 Clean&jerk ( 60 / 30 ) 
60 DU 
15 Power snatch 
30 DU 
10 Thrusters 
3 Ocak 2016
Wod 1
3×5 Snatch deadlift 
3×4 Snatch pull 
3×3 Power snatch

Wod 2
21-15-9
Hang power snatch ( 35/20)
Box jump over

Wod 3
10 EMOM 
Odd : 15 Sit up 
Even : 10 Toes to bar 

2 Ocak 2016

Wod 1
5×5 Front squat 

Wod 2
12-16-20-24
Lunge with overhead plate ( 20/5)
KB Swing ( 24 / 16 ) 
Push jerk ( 40 / 20 ) 
Sit up 
1 Ocak 2016


Wod 1
15 AMRAP 
75 Burpees 
20 Clean&jerk ( 60 / 30 ) 
max. Pull up

Wod 2
75 Sit up 
150 Crunch 
31 Aralık 2015


Wod 1
6×3 Back squat ( %75 -85)

Wod 2
12-11-10-9-8-7-6-5-4-3-2-1 Bench press 
1-2-3-4-5-6-7-8-9-10-11-12 Pull up
30 Aralık 2015


Wod 1
5×5 Snatch balance 

Wod 2
EMOM 
1-2-3-4-5-..... 
Power snatch ( 50 / 30 ) 

Wod 3
7 AMRAP 
6 Burpee - Box jump 
12 Wallball 
29 Aralık 2015


50 Deadlift ( 50 / 30 ) 
50 Push press  (30 / 20)
50 Box jump 
50 One arm dumbell snatch 
50 Air squat 
50 KB Swing ( 16 / 10 ) 
50 Sit up 
50 Hang power snatch ( 35 /20)
50 cal. Row 
50 KB Sumodeadlift high pull 
Time cap : 30 min. 
28 Aralık 2015


Wod 1
30 Pull up
20 Squat clean  (50 / 30 ) 
25 Pull up 
15 Squat clean 
20 Pull up
10 Squat clean 

Wod 2
10 ROUNDS 
15 Wallball sit up
10 Toes to bar 

27 Aralık 2015


4 ROUNDS 
500 m row
15 Front squat ( 50 / 30)
50 Double unders 
15 Push jerk ( 50 / 30 ) 
Time cap : 24 min.

#5 min. Rest 

8 EMOM 
Odd : 10 Toes to bar 
Even : 15 Sit up
26 Aralık 2015


12 days of Crossfit 
1 Squat snatch ( sc=power snatch)  (70/40)
2 Box jump                         
3 Push press     (sc=Push jerk)        (70/40)        
4 Toes to bar     (sc=Knees to elbows )               
5 Hang power clean  (70/40)
6 HR Push up 
7 Deadlift   (70/40)
8 Burpees 
9 KB Swing ( 24/16)
10 Walking lunge
11 Wallball  (9/6)
12 Muscle up   ( sc=Chest to bar pull up )

Round 1: 1 Squat snatch 
Round 2: 2 BJ++snatch
Round 3: 3 Push press +2 BJ+1 Snatch
Round 4: 4 TTB+3 Push press +2 BJ+ 1 snatch...
25 Aralık 2015
Wod 1
5 ROUNDS
2 Push jerk + 1 Split jerk (%75-85)

Wod 2
40-30-20-10
One arm dumbell snatch
Box jump over

Wod 3
3 ROUNDS
10 Knees to elbows
15 Sit up
20 Saw plank
24 Aralık 2015


9 AMRAP
15 cal. Row
12 Pull up
10 Shoulder press (40/20)

# 2min. Rest

7 AMRAP
10 Hang power clean (50/30)
20 Squat

#2 min. Rest

5 AMRAP
30 Double unders
8 Wallball shots
16 step Walking lunge
23 Aralık 2015
WOD1
5*5 Deadlift

WOD2
4 Rounds
10 Burpees
15 Toes to Bar
20 KB Swing (24/16)
25 Sit Up
22 Aralık 2015
WOD 1 
1RM Clean

WOD 2
1000m Row
75 Squat
50 Push Press (50/30 kg)
25 Pull up
21 Aralık 2015
Wod 1
Skill
Pistols

Wod 2
16 EMOM
Odd: 5 Power snatch (50/30)
Even: 6 Bar facing Burpees

Wod 3
Tabata
%50 Sit up / %50 plank
20 Aralık 2015
Wod 1
7 EMOM
7 Front squat (%70)

Wod 2
2 ROUNDS
30 Deadlift (60/30)
20 Pull up
30 Box jump
20 Push jerk (50/30)
30 Back squat (50/30)
20 KB Swing (24/16)
3 min. Rest
19 Aralık 2015
Wod 1
7x2 Snatch Balance

Wod 2
5 ROUNDS
20 cal. Row
20 Wallball
20 Push up
Time cap: 20min
18 Aralık 2015
WOD
27-21-15-9
Hang Power Snatch (30/20)
Toes to bar
Front Squat
Sit Up
17 Aralık 2015
WOD1
5X5 Back Squat (%70-80)

WOD 2
18 AMRAP
7 Power Clean (50/30)
10 Pull Up
40 DU or 100 SU
16 Aralık 2015
WOD
10 EMOM
Odd : 10 Hang Power Clean
Even : 10 Box Jump

#3 min. Rest

7 AMRAP
3 Burpees
13 Push Jerk
23 Deadlift

#2 min. Rest

100 Sit up
15 Aralık 2015
WOD 1
5 ROUNDS
5 Snatch Deadlift
4 Hang pull snatch
3 Hang power snatch
2 Overhead Squat

WOD 2
10 AMRAP
10 Push Press
15 Kness to Elbows
20 Air Squat
14 Aralık 2015
WOD 1
5 ROUNDS
5 Clean&Jerk (60 / 40 kg)
15 Box Jumo

WOD2
30-25-20-15-10
KB Swing
Push up