tag:blogger.com,1999:blog-31288064457758847922012-01-31T15:04:34.543-08:00Þar sem hið venjulega er gert óvenjulega velCrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.comBlogger5751100tag:blogger.com,1999:blog-3128806445775884792.post-12180219234831864562012-01-31T15:03:00.000-08:002012-01-31T15:04:34.551-08:00FRAN<br />Thrusters<br />Upphífingar<br />21-15-9<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1218021923483186456?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-36568631546912208902012-01-30T13:21:00.000-08:002012-01-30T22:48:31.457-08:008 Hringir<br /><br /><br /><ul><br /><li>Framstigsganga 40m</li><br /><li>Sprettur 80m</li><br /><li>Ketillbjöllusveiflur 20x</li><br /><li>sprettur 40m</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3656863154691220890?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-1810731994999143602012-01-29T13:13:00.000-08:002012-01-29T13:25:51.311-08:00Réttst. ly. 5x3x<br /><br /><br />30x-20x-15x-10x-5x<br /><ul><li>Thrusters</li><li>Armbeygjur</li><li>Upphífingar</li><li>Kassahopp</li><li>Uppsetur</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-181073199499914360?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-48757923029445721122012-01-26T12:48:00.000-08:002012-01-26T12:58:17.728-08:00Tveir vinna saman og klára jafnmargar lotur hver og taka heildartímann sem það tekur þá báða að klára öll settin í æfingunni. Leggja síðan saman heildartíma allra æfinga. Ein vinnur hinn verður að hvíla á meðan.<br />Hvetja sinn félaga af krafti !!!!!<br /><br />Róður trx 6x10x<br />Armbeygjur 6x15x<br />Burpees 6x5x<br />Hnébeygja 6x20x<br />Stigi 6x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-4875792302944572112?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-39347876877894262312012-01-25T14:03:00.000-08:002012-01-25T14:07:12.537-08:003 HRINGIR<br /><br />1 mín SDHP<br />1 mín Push press<br />1 mín Sippa<br />1 mín Veggbolti<br />1 mín Kviðæfing<br />1 mín Ketilbjöllu sveiflur<br />1 mín Planki<br />1 mín HVÍLD<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3934787687789426231?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-6167783399241603272012-01-24T15:22:00.000-08:002012-01-24T15:26:32.786-08:00Overhead squat 5-4-3-2-1<br /><br />1500m Róður<br />3km Hlaup Halli 3%<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-616778339924160327?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-166610628438802682012-01-23T16:13:00.000-08:002012-01-23T16:16:20.512-08:00AMRAP 20mín<br /><br />3-6-9x osfrv.<br />Armbeygjur<br />Power clean<br />Hné í olnboga<br />Hlaup 40m-80m- 0sfrv.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-16661062843880268?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-3786702600622039432012-01-22T09:41:00.000-08:002012-01-22T09:49:09.035-08:00TABATA 8x20/10<br /><br />Armbeygjur<br />Burpees<br />Snörun m/handlóð 4x hæ-4x vi<br />Uppsetur<br />Hlaupa háar hnélyftur á staðnum<br />Push press<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-378670260062203943?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-47348188762175698442012-01-19T11:05:00.000-08:002012-01-19T11:07:41.635-08:0010 HRINGIR<br /><br />5x Veggbolti<br />5x Upphífingar<br />5x Push Press<br />5x Burpees<br />5x Armbeygjur TRX eða hringjum<br />5x Jack knives<br />1x STIGA<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-4734818876217569844?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-81093072949799101852012-01-18T16:03:00.000-08:002012-01-18T16:07:55.868-08:00KELLY<br /><br />5 hringir<br /><br />400m hlaup<br />30x Kassahopp 40cm/50cm<br />30x Veggbolti 8kg/10kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-8109307294979910185?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-5748817765366635582012-01-17T13:36:00.000-08:002012-01-17T13:47:28.230-08:005 hringir<br /><br />7x Overhead squat<br />7x Upphífingar<br />7x Bakfettur bekk (no 23) 10kg í fanginu<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-574881776536663558?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-10456424116545254422012-01-16T14:50:00.000-08:002012-01-16T15:03:13.663-08:0050x Armbeygjur<br />25x Front Squat<br />50x Hopp upphífingar<br />25x Hné í olnboga<br />50x Veggbolti<br />25x Jack knives<br />50x Framstigsganga<br />25x Uppsetur<br />50x Kb sveiflur<br />25x Burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1045642411654525442?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-85160932752995187372012-01-15T14:51:00.000-08:002012-01-15T15:00:49.109-08:0020 mín Amrap<br /><br />3x Upphífingar<br />5x Clean<br />7x Dýfur bekk eða hringjum<br />9x Tá í rá ! (hné í olnboga)<br />11x SDHP 24/20<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-8516093275299518737?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-61909059958996647272012-01-12T14:39:00.000-08:002012-01-12T14:45:58.582-08:002 HRINGIR<br /><br /><ul><li>1 mín KB sveiflur</li><li>1 mín Sippa</li><li>1 mín Róður Trx</li><li>1 mín Kassahopp</li><li>1 mín Armbeygjur</li><li>1 mín Stiga hlaup</li><li>1 mínUpphíf. undirgr.</li><li>1 mín Burpees</li><li>1 mín HVÍLD</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6190905995899664727?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-82810956225473649812012-01-11T13:10:00.000-08:002012-01-11T13:11:07.004-08:006km hlaup<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-8281095622547364981?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-61130087872738571642012-01-10T15:28:00.000-08:002012-01-10T15:32:17.236-08:0010 Hringir af.<br /><br />5x Front squat<br />5x Hné í olnboga<br />5x Pressa<br />5x Upphífingar<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6113008787273857164?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-24179465534526961602012-01-09T14:58:00.000-08:002012-01-09T15:14:26.669-08:00300m hlaup<br /><ul><li>10x Thrusters</li><li>20x Armbeygjur</li></ul>300m hlaup<br /><ul><li>20x Push Press</li><li>30x Armbeygjur</li></ul>300m hlaup<br /><ul><li>30x Burpees</li><li>40x armbeygjur</li></ul>300m hlaup<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-2417946553452696160?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-77537247099911613212012-01-08T15:53:00.000-08:002012-01-08T16:06:47.557-08:00Réttstöðulyfta 5x3x<br /><br />20mín AMRAP<br />5x/5x Snörun m/handlóð <br />5x Upphífingar<br />5x Veggbolti<br />5x Kassahopp<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7753724709991161321?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-38750813775839850262012-01-05T14:45:00.000-08:002012-01-05T15:05:44.217-08:005 Hringir<br /><br />5x Clean<br />20x Kviðæfing með stöng<br />5x Stigi<br />20x Upphífingar<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3875081377583985026?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-57691542482735446322012-01-04T12:54:00.000-08:002012-01-04T13:02:24.108-08:00Hnébeygja hefðbundin stöng á öxlum 5x2x uppí max þyngd<br /><br />10x Burpees<br />20x Upphífingar<br />30x KB sveiflur<br />40x Uppsetur<br />50x Armbeygjur<br />40x Hné í olnboga<br />30x KB sveiflur<br />20x Upphífingar<br />10x Burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-5769154248273544632?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-58922695008667997122012-01-03T11:04:00.000-08:002012-01-03T11:13:10.199-08:003 km hlaup<br /><br />5 hringi<br /><br />5x Thrusters<br />5x Réttst. ly<br />10x Upphífingar undirgrip<br />15x Uppsetur<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-5892269500866799712?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-70411379850176806812012-01-02T16:02:00.000-08:002012-01-02T16:14:46.370-08:001. Amrap 10 mín<br /><br /><ul><li>5x Burpees </li><li>5x Kassahopp</li><li>5x Veggbolti</li><li>40m sprettur</li></ul><br />2. Amrap 10 mín<br /><br /><ul><li>10x Jack knives</li><li>10x Armbeygjur af bolta</li><li>50x sipp</li><li>2x stiga</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7041137985017680681?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-65896485878192056462012-01-01T21:54:00.000-08:002012-01-01T21:58:47.942-08:00CINDY<br /><br />5x Upphífingar<br />10x Armbeygjur<br />15x Hnébeygjur<br /><br />Þetta er að sjálfsögðu 20 mín. AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6589648587819205646?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-67540218537437506372011-12-30T14:48:00.000-08:002011-12-30T14:55:03.023-08:00Hvet ykkur til að mæta í Gamlárshlaup UFA kl. 11.00 þá hefst 10 km hlaup en klukkustund áður eða kl.10.00 hefst 10km ganga.<br /><br />GLEÐILEGT NÝTT ÁR :-)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6754021853743750637?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-70244028482979133332011-12-29T16:22:00.000-08:002011-12-29T16:27:03.806-08:005 Hringir<br /><br />3x Glean og jerk<br />6x Burpees<br />12x SDHP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7024402848297913333?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-38235597634950008982011-12-28T14:08:00.000-08:002011-12-28T14:19:38.109-08:005x10x Upphífingar 30sek milli setta<br />5x10x Thrusters -----------------<br />5x10x Hné í onb. -----------------<br />5x10x Armbeygjur ----------------<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3823559763495000898?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-28364986714613101492011-12-28T00:32:00.000-08:002011-12-28T00:34:09.405-08:005x3x Réttstöðulyfta<br /><br />6 km Hlaup.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-2836498671461310149?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-36746884041696979722011-12-26T16:56:00.000-08:002011-12-26T17:06:18.953-08:005 Hringir<br /><br />200m Hlaup<br />15x Front squat<br />10x Push press<br />5x Upphífingar<br />500m Róður<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3674688404169697972?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-70099692002134043722011-12-22T16:04:00.000-08:002011-12-22T16:23:57.844-08:00Helen.<br /><br />3 Hringir<br /><br />400m Hlaup<br />21x Ketilbjöllusveifla 24/32<br />12x Upphífingar<br /><br /><br />Gleðileg Jól :-)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7009969200213404372?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com1tag:blogger.com,1999:blog-3128806445775884792.post-24327499668818139412011-12-21T17:21:00.000-08:002011-12-22T00:30:16.818-08:00AMRAP 20mín<br /><br />5x Réttst.lyfta<br />5x Hné í olnb.<br />5x Veggbolti<br />5x Upphífingar<br />5x Kassahopp<br />5x Stigi önnur hver<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-2432749966881813941?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-13208883230551714912011-12-20T16:19:00.000-08:002011-12-20T16:38:48.403-08:00<ul><li>500m hlaup</li><li>30x Thrusters</li><li>500m Róður</li><li>30x Upphífingar</li><li>300m hlaup</li><li>20x Thrusters</li><li>300m Róður</li><li>20x Upphífingar</li><li>100m hlaup</li><li>10x Thrusters</li><li>100m Róður</li><li>10x Upphífingar</li></ul><br /><br />Munið stutt og snörp æfing á fimmtudagsmorgun !!!<br />Pottur og gufa eftir æfingu :-)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1320888323055171491?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-29466775625291309922011-12-19T14:57:00.000-08:002011-12-19T17:02:54.199-08:007 hringir<br /><br /><ul><li>3x Rettstöðulyfta</li><li>5x Burpees</li><li>7x Upphifingar</li><li>9x Hné í olnboga</li><li>11x Push press</li><li>13x Jack knives</li></ul><br /><br />Gangi ykkur vel !!!! Er enn í Reykjavík :-)<br /><br />kv. Óli<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-2946677562529130992?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-12804602880380363592011-12-18T15:52:00.001-08:002011-12-18T15:55:53.323-08:00Kelly<br /><br />5 hringir<br />30x Kassahopp 60cm<br />30x Veggbolti 16/20<br />400m hlaup<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1280460288038036359?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-30871805476576254362011-12-15T12:13:00.000-08:002011-12-15T12:22:58.441-08:0020mín AMRAP<br /><br /><ul><li>5x Thrusters</li><li>20m Framstigsganga</li><li>5x Burpees</li><li>20m Framstigsganga</li><li>5x Upphífingar</li><li>20m Framstigsganga</li></ul><br />Treysti ykkur til að stjórna þessari æfingu !<br />Kveðjur úr Reykjavík !!!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3087180547657625436?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-62263253103475462102011-12-14T15:54:00.000-08:002011-12-14T15:56:42.116-08:004 Hringir á tíma<br /><br />20x Upphífingar<br />30x Armbeygjur<br />40x Uppsetur<br />50x Hnébeygjur<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6226325310347546210?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-28296359421018266522011-12-13T14:52:00.000-08:002011-12-13T15:01:48.238-08:00<ul><li>15oom hlaup</li><li>1000m róður</li><li>10 umf. upp stiga</li></ul>750m hlaup<br />500m róður<br />15 umf stiga<br /><ul><li>500m hlaup</li><li>200m róður</li><li>20 umf. stiga</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-2829635942101826652?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-46120400993041596482011-12-12T13:59:00.000-08:002011-12-12T14:20:20.125-08:00Overhead squat 1-1-1-1-1 (5x1)<br /><br />Hnébeygja 2-2-2-2-2 (5x2)<br /><br />Réttstöðulyfta 3-3-3-3-3 (5x3)<br /><br /><br /><ul><li>10 mín AMRAP</li><li>Armbeygjur hendur á stöng 3x</li><li>Róður með stöng standandi 3x</li><li>Uppsetur tær undir stöng 3x 10kg eða 5kg í fanginu</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-4612040099304159648?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-18261017244059316242011-12-11T10:19:00.000-08:002011-12-11T10:37:13.027-08:00Eins marga hringi og mögulega á 25mín (AMRAP)<br /><br /><ul><li>5x Upphífingar</li><li>5x Veggbolti</li><li>20x Armbeygjur</li><li>5x Róður trx eða hringjum</li><li>5x Burpees</li><li>20x Hnébeygjur</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1826101724405931624?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-16514802961442965722011-12-08T14:50:00.000-08:002011-12-08T14:56:46.836-08:004 Hringir<br /><br />30x KB-sveifla<br />20x Front Squat<br />10x Burpees<br /><br />Tveir saman annar sippar eða hleypur í stiganum<br />meðan félaginn fer hring . Samanlagður tími .<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1651480296144296572?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-25144180939690540322011-12-07T12:57:00.000-08:002011-12-07T13:05:15.317-08:001500m hlaup<br />50m Framstigsganga<br />30x Push press<br />1000m hlaup<br />50x Armbeygjur<br />30x Burpees<br />500m<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-2514418093969054032?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-16352667166985234922011-12-06T12:44:00.000-08:002011-12-06T12:51:39.210-08:00Amrap 15 mín<br /><br /><ul><li>5x Clean</li><li>15x Réttstöðulyfta</li><li>5x Burpees</li></ul><br />Síðan 3km hlaup !!!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1635266716698523492?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-54495530455064378632011-12-05T11:41:00.000-08:002011-12-05T11:47:48.269-08:00Tvennur.<br /><br />5mín amrap<br />20x Hné í olnboga<br /> Jack knives<br /><br />5mín amrap<br />Dauðaganga 30-40m 15-20kg í hvorri hendi<br />Thrusters<br /><br />5mín amrap<br />Stigi 2 umf. m/10kg í hvorri hendi<br />Armbeygjur af bolta<br /><br />5mín amrap<br />30x KB sveiflur<br />Vinkill v/vegg m/10kg í fanginu<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-5449553045506437863?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-22177334987353148292011-12-04T13:25:00.000-08:002011-12-04T15:50:28.016-08:005x3x Snörun<br /><br />3 Hringi<br /><br /><ul><li>5x Réttstöðulyfta</li><li>10x Upphífingar</li><li>20x Veggbolti</li><li>40x Kviðæfing</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-2217733498735314829?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-18628427373175873142011-12-01T21:24:00.000-08:002011-12-01T21:28:36.109-08:003. Hringir<br /><br /><br /><ul><br /><li>1mín Upphífingar</li><br /><li>1mín Hné í olnboga</li><br /><li>1mín Veggbolti</li><br /><li>1mín Kassahopp</li><br /><li>1mín Planki</li><br /><li>1mín Push press</li><br /><li>1mín Stigi</li><br /><li>1mín Róður TRX</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1862842737317587314?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-89638677782384769362011-11-30T06:09:00.000-08:002011-11-30T06:15:16.781-08:00CINDY<br /><br />Amrap 20mín<br />5x Upphífingar<br />10x Armbeygjur<br />15x Hnébeygjur<br /><br />Muna tímataka.<br /><br />Og svo 3000m RÓÐUR<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-8963867778238476936?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-84856436373993769542011-11-29T14:05:00.000-08:002011-11-30T00:10:27.479-08:0021-15-9-3x<br />Front squat<br />Upphífingar<br />Armbeygjur hringjum<br /><br /><br /><br />Og að endingu 3km í 3% halla<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-8485643637399376954?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-35054839930645636782011-11-28T14:01:00.000-08:002011-11-28T14:08:53.327-08:00LUMBERJACK !<br /><br />20x Réttstöðulyfta<br />400m hl.<br />20x Overhead squat<br />400m hl<br />20x Burpees<br />400m hl<br />20x Upphífingar<br />400m hl<br />20x Kassahopp<br />400m hl<br />20x Squat clean<br />400m hl m/1,25-2,5kg handlóð<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3505483993064563678?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-55061827410687168612011-11-27T12:16:00.000-08:002011-11-27T12:21:04.845-08:005x5x Push press<br /><br />5x3x Réttstöðulyfta<br /><br />15mín amrap<br /><br />6x Armbeygjur<br />3x Burpees<br />9x Hnébeygjur<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-5506182741068716861?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-2025648760468496462011-11-24T13:43:00.000-08:002011-11-24T17:11:45.293-08:00Einn hringur !<br /><br />tveir vinna saman annar klárar hringinn meðan<br />hinn hleypur ,rær, sippar eða hleypur í stiga .<br /><br />50x veggbolti<br />15x Armbeygjur<br />15x Thrusters<br />50x Kviðæfing<br />20x Burpees<br />20x Front squat<br />50x Kassahopp<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-202564876046849646?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-76023327177345415872011-11-23T14:54:00.000-08:002011-11-23T14:59:50.885-08:003x-6x-9x-12x-15x-18x-21x<br /><br />Burpees<br />uppsetur með Þyngdarbolta 5-10 kg<br /><br /><br /> "Íþrottir eru hæfilegt hlutfall ÁLAGS og HVÍLDAR "<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7602332717734541587?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-57660309489196279632011-11-22T13:02:00.000-08:002011-11-22T13:15:17.264-08:00Þetta á að vera róleg vika !!!!<br /><br />3 Hringir af<br /><br />15x Upphífingar<br />15x Push Press<br />15x Burpees<br /><br /><br />Pottur og gufa eru líka HEILSURÆKT !<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-5766030948919627963?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-46016445540036879102011-11-21T13:50:00.000-08:002011-11-21T14:07:24.300-08:00Tvennur - Tveir vinna saman<br /><br />Amrap 5mín -- hver tvenna tekin sem 5mín amrap.<br /><br />Armbeygjur hringjum --- sippa 30x tvöf./100x eif.<br /><br />Róður TRX --- Róður 100m<br /><br />Dýfur --- Kassahopp 30x<br /><br />Jack knives --- Stigi 2x önnur hver tr.<br /><br />Vinkill við vegg --- Framstigsganga fram og tib. um sal ca 30m<br /><br />Ath!!!! önnur æfingin stýrir lotu lengdinni.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-4601644554003687910?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-4756260475144554842011-11-20T13:42:00.000-08:002011-11-20T14:34:23.656-08:00Tabata 8x20vinna 10 hvíld<br /><br /><ul><li>veggbolti</li><li>kassahopp</li><li>armbeygjur</li><li>upphífingar</li><li>thrusters</li><li>hné í olnboga</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-475626047514455484?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-34025918656692265022011-11-17T12:43:00.000-08:002011-11-17T12:46:58.488-08:00Æfing dagsins er einföld .<br /><br />10x-9x-8x ..........1x<br /><br />Power Clean 40/20<br />Thrusters 40/20<br /><br />Síðan pottur og gufa !!!!!!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3402591865669226502?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-80986504520482093302011-11-16T12:52:00.000-08:002011-11-16T13:00:16.167-08:00Hlaupadagur !!!!<br /><br />2km Rólegt skokk<br />200m hraðar<br />200m rólega<br />svona gengur það þar til hlaupabrettið<br />sýnir 4km þá er skokkað rólega<br />í 1km . <br /><br />Hlaupabrettið ætti að sýna 5km í lok æfingar !<br /><br /><br />Svo er náttúrulega best að hlaupa úti í góða veðrinu :-)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-8098650452048209330?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com1tag:blogger.com,1999:blog-3128806445775884792.post-2438455999436796602011-11-15T12:57:00.000-08:002011-11-15T13:05:53.495-08:00Yfirhöfuð Hnébeygja 5x3<br /><br /><ul><li>800m hlaup halli 4%</li><li>10x Armbeygjur hringjum</li><li>15x Thrusters</li><li>600m hlaup 6% halli</li><li>10x Armb. hringjum</li><li>15x Thrusters</li><li>400m Hlaup 8% halli</li><li>10x Armb hr.</li><li>15x Thrusters</li><li>200m 10% halli</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-243845599943679660?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-24231643334946079322011-11-14T15:47:00.000-08:002011-11-14T15:55:54.474-08:00Power Clean 5x5x<br /><br />3 hringir<br /><br /><ul><li>3x Burpees</li><li>20x Framstigsganga</li><li>3x Burpees</li><li>20x Veggbolti</li><li>3x Burpees </li><li>20x Jack knives</li><li>3x Burpees</li><li>Armbeygjur</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-2423164333494607932?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-33986563191911514572011-11-14T00:03:00.000-08:002011-11-14T05:48:09.101-08:00Tvennur<br /><br />amrap 5mín<br />5x upphífingar<br />20x armbeygjur<br /><br /> Þol í 2mín hlaup,róður osfv. frjálst val<br /><br />amrap 5mín<br />5x réttstlyftur<br />20x Thrusters<br /><br /> Þol 2mín<br /><br />amrap 5mín<br />5x burpees<br />20x kassahopp<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3398656319191151457?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-1562061616325880032011-11-10T13:44:00.000-08:002011-11-10T15:23:14.151-08:004 Hringi<br /><br />3x Burpees<br />3x Veggbolti<br />3x Réttst.ly<br />6x Stiga<br />6x Armbeygjur af bolta<br />6x Jack knives<br />6x Upphífingar<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-156206161632588003?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-11609137048003646412011-11-09T12:34:00.000-08:002011-11-09T12:40:45.138-08:00"Filthy Fifty"<br /><br />1. Kassahopp 50/40<br />2. Hoppupphífingar<br />3. Ketilbjöllusveiflur<br />4. Framstigsganga<br />5. Hné í olnboga<br />6. Push Press 20/15<br />7. Good mornings 20/15<br />8. Veggbolti 10/5<br />9. Burpees<br />10. Sipp 50/300<br /><br /><br />GANGI YKKUR VEL !<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1160913704800364641?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-36491487805618163282011-11-08T13:31:00.000-08:002011-11-08T13:44:38.690-08:005x5 upphífingar helst án hjálpartækjum<br /><br />4 Hringir<br /><br />300m róður<br />20x Veggbolti<br />20x Kassahopp<br />20x Hné í olnboga<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3649148780561816328?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-18715883201231951482011-11-07T14:56:00.000-08:002011-11-07T15:17:05.273-08:00100m Hlaup<br /><ul><li>5x Front squat</li></ul>200m Hlaup<br /><ul><li>5x Front squat</li><li>10x Thruster</li></ul>300m Hlaup<br /><ul><li>5x Front squat</li><li>10x Thrusters</li><li>15x Push Press</li></ul>400m<br /><ul><li>15x Front squat</li><li>10x Trusters</li><li>5x Push press</li></ul>500m<br /><ul><li>15x Front squat</li><li>10x Thrusters</li></ul>600m<br /><ul><li>15x Front squat</li></ul>1000m<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1871588320123195148?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-88398215273662368972011-11-06T14:57:00.000-08:002011-11-06T15:03:45.473-08:00Over head squat 5x3<br /><br />3x Hringir<br /><br /><ul><li>5x Clean + jerk</li><li>30x du /150 einföld sipp</li><li>5x Burpees</li><li>30 Hnébeygjur</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-8839821527366236897?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-63930430341542712702011-11-03T14:45:00.000-07:002011-11-03T16:19:57.987-07:002 Hringir<br /><br /><ul><li>75 sek Framstigsganga</li><li>75 sek Stigi</li><li>75 sek Róðravél</li><li>75 sek Upphífingar</li><li>75 sek Veggbolti</li><li>75 sek Sipp</li><li>75 sek Kviðæfingar</li><li>75 sek Burpees</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6393043034154271270?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-76170532354246609942011-11-02T06:05:00.000-07:002011-11-02T06:10:05.032-07:0020 mín AMRAP<br /><br />3x upphífingar<br />15x Veggbolti<br />3x upphífingar<br />15x kassahopp<br />3x upphífingar<br />15x kviðæfingar<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7617053235424660994?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-34315391976565506652011-11-01T16:39:00.000-07:002011-11-01T16:48:00.783-07:005x3x overhead squat<br /><br />7 Hringi<br /><br />5x hné í olnboga<br />10x SDHP<br />300m hlaup<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3431539197656550665?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-16516066575468128692011-10-31T14:01:00.000-07:002011-10-31T14:12:09.894-07:004x5mín Þrennur<br /><br />1. 5x Front Squat<br /> 1ox Upphífingar<br /> 15x Jack knifes<br /><br />2. 5x Burpees<br /> 10x Róður hringjum<br /> 15x Kassahopp<br /><br />3. 50x sipp<br /> 50x Háar hnély. á staðnum<br /> 5x stiginn<br /><br />4. Þyngdarbolta æfingar undir styrkri stjórn kennarans !!!!<br /><br /><br /><br />ATH!!!!! Höfum bætt við tveimur opnum Crossfit tímum í töfluna á þriðjudögum og<br /> föstudögum kl. 08.30 .<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1651606657546812869?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-26772776700931594422011-10-30T13:48:00.000-07:002011-10-30T14:14:01.488-07:00Réttstöðulyfta 5x3x<br /><br />3 HRINGI<br />1 mín Hnébeygja<br />1 mín Upphífingar<br />1 mín Burpees<br />1 mín Kviðæfingar<br />1 mín Push press<br />1 mín Planki<br />1 mín HVÍLD<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-2677277670093159442?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-24065503008576635232011-10-27T15:43:00.000-07:002011-10-27T15:49:29.281-07:005 Hringir<br /><br />5x Thrusters<br />10x Burpees<br />15x Kviðæfingar<br />3x Stigi<br />200m Sprettur<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-2406550300857663523?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-3573971458460854442011-10-26T15:33:00.000-07:002011-10-26T15:35:17.064-07:005km hlaup eða 7km hlaup<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-357397145846085444?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-12259955609888960082011-10-25T13:35:00.000-07:002011-10-25T13:46:12.183-07:005x3x clean og jerk<br /><br />5mín amrap<br />5x armb hringjum<br />5x veggbolti<br />5x upphífingar<br /><br />2mín hvíld<br /><br />5mín amrap<br />5x burpees<br />5x tær í slá /hné í olnboga<br />5x ligg. róður hringjum<br /><br />2mín hvíld<br /><br />Val : 1000m Róður , 800m hlaup halli 8% eða 25 ferðir í stiga<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1225995560988896008?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-7660912781062293692011-10-24T16:32:00.000-07:002011-10-24T16:36:36.023-07:00HELEN<br /><br />3 Hringir<br /><br />450m hlaup<br />21x ketilbjöllusveiflur 24/16<br />12x Upphífingar<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-766091278106229369?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-69015215507079693112011-10-23T17:24:00.000-07:002011-10-23T17:34:21.184-07:003x15x Front Squat<br /><br />5 Hringi af:<br />10x Veggbolti<br />3x Burpees<br />20x Kassahopp<br />3x Burpees<br />30x Push Press<br />3x Burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6901521550707969311?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-71720279406692032392011-10-20T09:49:00.000-07:002011-10-20T11:11:07.198-07:00Overhead Squat 4x6x<br /><br />4x4 mín:<br /><br />3x Veggbolti<br />3x Burpees<br />3x Armbeygjur<br />1 mín. hvíld<br /><br />20x Ketilbjöllusveiflur<br />20x Djúp hnéb. víð fótstaða<br />1 mín. hvíld<br /><br />3x Réttst.lyfta<br />3x Burpees<br />3x Clean<br />1 mín. hvíld<br /><br />40m Framstigsganga 15kg/10kg<br />3x Stiga önnurhver tr. með sama lóð<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7172027940669203239?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-6957212248065567762011-10-19T14:19:00.000-07:002011-10-19T14:35:34.075-07:00HLAUPADAGUR !!!!<br /><br />1 km upphitun + teygjur<br /><br /><ul><li>2x 400m spr 1mín hvíld milli spr.</li><li>2mín hvíld</li><li>4x 200m spr 1 mín mili spr</li><li>2mín hvíld</li><li>6x 100m spr 30 sek milli spr.</li></ul><br /><br />Ath! þessi æfing á alls ekki að taka meiri tíma en 30mín.<br /><br />GANGI YKKUR VEL !<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-695721224806556776?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-79306334006872659132011-10-18T15:16:00.000-07:002011-10-18T15:24:47.639-07:006 hringir<br /><br />3x Róður í hringjum fætur á kassa<br />6x Réttstöðulyfta<br />12x Burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7930633400687265913?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-70824033626624052342011-10-17T12:27:00.000-07:002011-10-18T00:30:28.968-07:00Tveir og tveir saman. !!!!<br /><br /><br /><ul><br /><br /><li>Upphífingar engin teygja</li><br /><br /><li>rauð</li><br /><br /><li>blá</li><br /><br /><li>græn</li></ul><br /><br /><p>Eins margar endurtekningar og mögulega !!!!</p><br /><br /><p>Æfing dagsins :</p>AMRAP 20mín<br /><br /><ul><br /><br /><li>80m hl</li><br /><br /><li>15x front squat</li><br /><br /><li>30xArmbeygjur</li><br /><br /><li>40m framstigsganga</li><br /><br /><li>15x thrusters</li><br /><br /><li>30x kviðæfing</li></ul><br /><br /><p></p><br /><br /><p></p><br /><br /><p></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7082403362662405234?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-14601433294946422882011-10-16T08:09:00.000-07:002011-10-16T08:16:34.814-07:00snörun 5x3<br /><br />10 hringir<br /><br /><ul><br /><li>5x upphífingar</li><br /><li>5x veggbolti</li><br /><li>5x hné í olnboga</li><br /><li>5x kassahopp</li></ul><br /><p>Og svo í lokin 2000m róður !</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1460143329494642288?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-48054167223654576212011-10-13T16:12:00.000-07:002011-10-13T16:30:45.333-07:004 Hringir<br /><br /><ul><li>50x sipp</li><li>40x planki (stíga út-út-inn-inn)</li><li>30x veggboltar</li><li>20x upphífingar</li><li>10x SDHP</li><li>5x stigi önnur hver.</li></ul><br /><br />POTTUR eða GUFA !!!!!!!!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-4805416722365457621?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-60930649328584857432011-10-12T17:13:00.000-07:002011-10-12T17:24:21.304-07:005oom Róður<br /><br /><ul><li>5mín amrap<br /></li><li>8x Upphífingar</li><li>16x Kassahopp</li></ul><br />500m Róður<br /><br /><ul><li>5mín amrap<br /></li><li>8x SDHP</li><li>16x Armbeygjur hringjum</li></ul><br />1500m Róður<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6093064932858485743?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-72827885002511673722011-10-11T13:16:00.000-07:002011-10-11T13:21:45.056-07:0020mín Amrap<br /><br /><ul><li>Snörun með Handlóð 5x/5x</li><li>Réttstöðulyfta 5x </li><li>Hné í olnboga 5x</li><li>Pressa 5x</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7282788500251167372?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-51531208996787429432011-10-10T15:06:00.000-07:002011-10-10T15:29:09.200-07:00200m hlaup<br />6x Thrusters<br />6x burpees<br />200m<br />12x Thrusters<br />12x burpees<br />200m<br />24x jack knives<br />24x armbeygjur af bolta<br />200m<br />48x uppsetur<br />48x kb sveiflur<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-5153120899678742943?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-9903405914214987012011-10-09T15:07:00.000-07:002011-10-09T15:28:24.817-07:00Clean 5x5<br /><br />5 Hringir<br /><br />8x-16x-32x-16x-8x<br /> upphífingar<br /> Kassahopp<br /> Push press<br /> Burpees<br /> Armbeygjur<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-990340591421498701?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-66708545117866221232011-10-05T16:55:00.000-07:002011-10-05T17:00:39.397-07:005km hlaup í brekku ( hallinn 3)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6670854511786622123?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-35474994438760927672011-10-04T00:22:00.000-07:002011-10-04T14:48:33.262-07:003 hringir:<br />2 mín. sipp eða hlaup<br />1 mín. hnébeygja<br />2 mín. róður eða stigi<br />1 mín. ketilbjöllusveiflur<br /><br />Þessi æfing tekur 18 mín.<br />Þeir sem vilja gera meira geta farið í Core tíma í kjallaranum kl. 6:30 og 8:45.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3547499443876092767?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-36690090678382577282011-10-03T15:58:00.000-07:002011-10-04T00:23:53.418-07:005x5x overhead squat<br /><br /><br />Í þessum æfingum vinna tveir saman . Önnur æfingin stjórnar hinni.<br /><br />Tvennur !!!!!<br /><br />5mín<br />Vinkill við vegg 2okg/15kg ---- 15x Thruster<br /><br />5mín<br />Handstaða í hringjum fætur í vinkil----- 15x jack knives<br /><br />5mín<br />Armbeygjustaða olnbogar í 90gráðum------ 4x20m spr. snerta endalínur<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-3669009067838257728?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-71358382036045373362011-10-02T13:28:00.000-07:002011-10-04T00:24:29.758-07:00KELLY<br /><br />5 Hringir<br /><br />400m hlaup<br />30x kassahopp<br />30x veggbolti<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7135838203604537336?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-5642181207710663572011-09-29T15:46:00.000-07:002011-09-29T16:00:49.200-07:00Tækniæfing snörun !<br /><br />Snörun 5x3 Hóflegar þyngdir ! Gerum vel - þyngjum síðan .<br /><br /><br />15mín amrap.<br /><br />5x veggbolti<br />5x armbeygjur<br />5x push press<br />5x hné í olnboga<br />2x stigi hverja tr. Hratt hratt hratt !!!!!!!!!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-564218120771066357?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-55840919315290902982011-09-28T14:02:00.000-07:002011-09-28T14:10:50.724-07:00Róður 3km<br /><br />3 Hringir<br />15x SDHP<br />15x Push Press<br />15x Burpees (má prófa 5kg vesti)<br /><br /><br />3km hlaup<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-5584091931529090298?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-66408107063827010492011-09-27T14:14:00.000-07:002011-09-27T14:28:11.389-07:00Amrap 5mín<br /><br />2-4-6-8-.............o.s.fv<br />Upphífingar<br />Veggbolti<br />Réttstöðulyfta<br /><br /><br />Amrap 5mín<br /><br />2-4-6-.......<br />Hné í onboga<br />Róður hringjum<br />Armbeygjur<br /><br /><br />Amrap 5mín<br /><br />2-4-6-.......<br />Burpees<br />Jack knives<br />Push press<br /><br /><br />2mín milli Amrapa !!!!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6640810706382701049?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-368397765070820732011-09-26T15:04:00.000-07:002011-09-26T15:32:15.481-07:00Á tíma !<br /><br />20x snörun m/handlóð hæ. og vi.<br />500m róður/400m hlaup<br />30x veggbolti<br />400m hlaup/500m róður<br />40x armbeygjur<br />300m róður/200m hlaup<br />50x burpees<br />200m hlaup/300m róður<br /><br />ATH !!!!!!!!<br />Þið veljið annað hvort hlaup eða róður<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-36839776507082073?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-60645687194146536182011-09-25T07:13:00.000-07:002011-09-25T07:30:20.132-07:003 HRINGI<br />5ox DU eða 200x venjuleg<br />25x kassahopp<br />5x stigi önnur hver<br /><br /><br /><br />6x6x power clean squat mín milli setta<br /><br />6x6x jerk mín milli setta<br /><br />6x3 réttstöðulyfta<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6064568719414653618?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-51546309425676987922011-09-22T11:41:00.000-07:002011-09-22T11:46:07.259-07:00Óli verður fjarverandi í opna tímanum og treystir ykkur til að leysa þetta verkefni frábærlega.<br /><br />Þrennur:<br />5 mín:<br />5x veggbolti<br />5x armbeygjur<br />5x upphífingar<br /><br />1 mín. hvíld<br /><br />5 mín:<br />5x burpees<br />5x sumo deadlift high pull<br />5x róður TRX<br /><br />1 mín. hvíld<br /><br />5 mín:<br />5x kassahopp<br />5x push press<br />50x sipp<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-5154630942567698792?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-5987922438087673882011-09-22T02:32:00.000-07:002011-09-22T02:34:13.037-07:005x3x réttstöðulyfta<br />AMRAP 20 mín.<br />500 m róður<br />30x hné í olnboga<br />30x ketilbjöllusveiflur<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-598792243808767388?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-40710874506131807692011-09-20T16:02:00.000-07:002011-09-20T16:13:37.979-07:00Amrap 15mín<br /><br />3x upphífingr<br />3x burpees<br />3x push press<br />3x veggbolti<br />3x hné í olnboga<br /><br /><br />Síðan enda á 1500m Róðri<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-4071087450613180769?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-3573869186794162342011-09-19T12:17:00.000-07:002011-09-19T12:56:58.639-07:005x5x Clean + Jerk<br /><br />5 HRINGIR<br />40x kassahopp<br />10x front squat<br />30x jack knives<br />10x upptog<br />20x framstigsganga<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-357386918679416234?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-69594772013035146252011-09-18T12:13:00.000-07:002011-09-18T12:13:00.808-07:00Núna skal taka fram ÚTIGALLANN !!!<br />3 km skokk að Glerárstíflu.<br />10 hringir:<br />10x hnébeygja<br />tröppur, önnur hver --&gt; hverja --&gt;<br />10x armbeygjur<br />Skokk á Bjarg 1,5 km<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-6959477201303514625?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-49102234628323065122011-09-15T14:09:00.000-07:002011-09-15T14:12:57.680-07:00"Fight Gone Bad"<br />3 hringir af:<br /><br />1 mín. róður<br />1 mín. veggbolti, 16/10 lbs<br />1 mín. sumo deadlift high pull (30/20 kg)<br />1 mín. push press (30/20 kg)<br />1 mín. hvíld<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-4910223462832306512?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-17684809046343111522011-09-14T12:55:00.000-07:002011-09-14T12:55:00.410-07:00Snörun 5x3x<br />5 hringir:<br />50 m framstigsganga<br />50 m sprettur<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-1768480904634311152?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0tag:blogger.com,1999:blog-3128806445775884792.post-72068113493649774072011-09-13T12:45:00.000-07:002011-09-13T12:45:00.152-07:006x800 m hlaup<br />Hvíld 200 m ganga eða láta bretti ganga áfram 200 m.<br />Teygja á eftir.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3128806445775884792-7206811349364977407?l=crossfitakureyri.blogspot.com' alt='' /></div>CrossFitAkureyrihttp://www.blogger.com/profile/08178501264641597322noreply@blogger.com0