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WOD

Strenght/Skills: – WOD prep Conditioner: For time – 15 back squats 95/65 – 30 sit-ups – 12 back squats – 24 sit-ups – 9 back squats – 18 sit-ups ...

Lees meer over LIGHT WOD 23-1 / For Time
  • WOD 23-1 / For Time

  • Strenght/Skills: – WOD prep Conditioner: For time! – 21 back squats 225/155 – 42 GHD sit-ups – 15 back squats – 30 GHD sit-ups – 9 back squats – 18 GHD sit-ups ...

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  • WOD 22-1 / Shoulder Presses

  • Strength/Skills: – Press Technique Conditioner: For Load! – Strict press 1-1-1-1-1 reps – Push press 1-1-1-1-1 reps – Push jerk 1-1-1-1-1 reps * Try to increase the load on each of the 15 reps! ...

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  • LIGHT WOD 21-1 / Chipper for time!

  • Strength/Skills: – WOD prep Conditioner: For time! – 20 Knee Raises – 30 SDHP – 40 KB box Step Overs – 30 SDHP – 20 Knee Raises ...

    Lees meer over LIGHT WOD 21-1 / Chipper for time!
  • WOD 21-1 / Chipper for time!

    Strength/Skills: – WOD prep Conditioner: For time! – 30 Toes to Bars – 40 Single arm DB snatches 50/35 – 50 DB box Step Overs 24″/20″ – 40 Single arm DB snatches – 30 Toes to Bars ...

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  • WOD 20-1 / 1 RM Front Squat

    StrengthSkills: 20 mins to find a 1 RM – Front Squat * B/w sets Strict Pull-Ups 8-7-6-5-5 Conditioner: 10 Min Ladder by 3′s of: – Clusters 115/75 – Burpee over Bar – Push-ups ...

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  • OUTDOOR 20-1 / RFT

    Conditioner: 3 RFT – 35 KB Swings 24/16 – 30 Push-ups – 25 KB SDHP 24/16 – 20 Burpees – 800m Run ...

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  • LIGHT WOD 19-1 / 1 RM Power Clean

    Strength/Skills: 15 mins to find a 1 RM – Power Clean * Try to reach in 8 Attempts ‬ ‪ Conditioner For time! – 30 Deadlifts – 30 Ring Rows – 200 Meter Run – 20 Deadlifts – 20 Ring Rows – 200 Meter Run – 10 Deadlifts – 10 Ring Rows – 200 Meter Run * TC = 15 mins ...

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  • WOD 19-1 / 1 RM Clean & Jerk

    Strength/Skills: 15 mins to find a 1 RM – Clean and Jerk * Try to reach in 8 Attempts ‬ ‪ Conditioner For time! – 30 Ground to Overhead 95/65 – 30 Pull-Ups – 400 Meter Run – 20 Ground to Overhead – 20 Pull-Ups – 400 Meter Run – 10 Ground to Overhead – 10 Pull-Ups – 400 Meter Run * TC = 25 ...

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  • WOD 18-1 / 1 RM Snatch

    Strength: 15 mins to find a 1 RM – Snatch OR 6 sets of 8 reps Conditioner: 4 Rounds For Time! ‪- 40 Cal Bike ‪- 30 Sit-ups‬ ‪- 20 Push-ups ...

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  • LIGHT WOD 18-1 / 1 RM Clean

    Strength: 15 mins to find a 1 RM – Clean OR 6 sets of 8 reps Conditioner: 3 Rounds For Time! ‪- 30 Cal Bike ‪- 20 Sit-ups‬ ‪- 10 Push-ups ...

    Lees meer over LIGHT WOD 18-1 / 1 RM Clean
  • WOD 17-1 / 1 RM Bench Press

    Strength/Skills: 15 mins to find a 1 RM – 1 RM Bench Press * Start at 55%, try to reach your max or exceed) Conditioner: 15 min ladder 1-2-3-4-5 etc… Pull-ups 2-4-6-8-10 etc… KB Swings 24/16 ...

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  • WOD 16-1 / 1 RM Back Squat

    Strength/Skills: ‬15 mins to find an 1 RM ‪- Back Squat * Build to a heavy single (start at 55%, try to reach your max or exceed) ‬ ‪ ‪Conditioner: Every 5 mins for 15 mins ‪- 21 Wall Balls 20/14 ‪- 15 Hang Squat Cleans 115/75 ‪- 9 Burpee Box Jump Overs * Remaining time is rest, so ...

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  • LIGHT WOD 15-1 / 1 RM Split Jerk

    Skill/Strength: 15 mins to find a – 1 RM Split Jerk Conditioner: 10 Min Ladder by 1’s – 2 Push Press – 2 Push-ups – 2 Slam Balls – 2 Burpees – 20 Single Unders ( add 2 reps each round) ...

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  • WOD 15-1 / 1 RM Split Jerk

    Skill/Strength: 15 mins to establish a – 1 RM Split Jerk Conditioner: 10 Min Ladder by 1’s – 2 One arm KB Strict Press alt L+R – 2 Ring Dips – 2 Slam Balls – 2 Burpees – 20 DU’s ( add 2 reps each round) ...

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  • LIGHT WOD 14-1 / 1 RM Overhead Squat

    Strength/skills: 20 mins to find an 1 RM – Overhead Squat or spend it on Technique Conditioner: 3 Rounds for time – 5 Overhead Squats – 15 KB Swings – 15 Knee Raises – 15 Box Jumps ...

    Lees meer over LIGHT WOD 14-1 / 1 RM Overhead Squat
  • WOD 14-1 / 1 RM Overhead Squat

    Strength/skills: 20 mins to find an 1 RM – Overhead Squat Conditioner: 4 Rounds for time – 5 Overhead Squats 135/95 – 15 KB Swings 28/20 – 15 Toes 2 Bar – 15 Box Jumps 24″/20″ ...

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  • OUTDOOR 13-1 / AMRAP

    Conditioner: 28 Min AMRAP – 400m Run – 5 DB Shoulder to Overhead 50/35 – 10 Push Ups – 15 KB Swings 24/16 – 30m DB Farmers Walk AHAP ...

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  • WOD 13-1 / Buddy Chipper

    Skills: DU’s Conditioner: 30 min AMRAP in teams of 2: – 50 Thrusters 95/65 – 100 DU’s – 40 Wall Balls 20/14 – 100 DU’s – 30 Ground 2 Overhead 95/65 – 100 DU’s – 20 HR Push-ups – 100 DU’s – 10 Rope Climbs (legless) – 100 DU’s * REP SCHEME DOES NOT MATTER, YOU CAN SPLIT THE REPS UP ANYWAY YOU ...

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  • WOD 12-1 / 1 RM Thruster

    Strength/Skill: 15 mins to find an 1 RM – Thruster Conditioner: For Time! – 21 Thrusters 115/75 – 21 Pull-ups – 15 Thrusters 115/75 – 15 C2B Pull-Ups – 9 Thrusters 115/75 – 9 Muscle-Ups ...

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  • LIGHT WOD 12-1 / 1 RM Front Squat

    Strength/Skill: 15 mins to find an 1 RM – Front Squat Conditioner: For Time 21-15-9 of – Thrusters – Pull-ups ...

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  • LIGHT WOD 11-1 / 1 RM Strict Press

    Strength: 15 mins to find an 1 RM – Strict Press Conditioner: For Time! – 20 HR Push Ups – 10 Knee Raises – 20 Walls Balls – 10 Knee Raises – 20 Ring Rows – 10 Knee Raises – 20 KB Swings TC = 15 mins ...

    Lees meer over LIGHT WOD 11-1 / 1 RM Strict Press
  • WOD 11-1 / 1 RM Strict Press

    Strength: 15 mins to find an 1 RM – Strict Press Conditioner: For Time! – 30 HR Push Ups – 15 Toes 2 Bar – 30 Walls Balls 20/14 – 15 Toes 2 Bar – 30 Pull Ups – 15 Toes 2 Bar – 30 Shoulder 2 Overhead 135/95 – 15 Toes 2 Bar – 30 KB Swings 28/20 TC = 2o mins ...

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  • LIGHT WOD 10-1 / 1 RM Clean

    Strength: 20 mins to find a 1 RM – Clean Conditioner: 17 min Ladder – 1 Clean – 2 Front Squat – 3 Knee Raises – 2 Clean – 3 Front Squat – 4 Knee Raises – 3/4/5 – 4/5/6 – 5/6/7 ...

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  • WOD 10-1 / 1 RM Snatch

    Strength: 20 mins to find a 1 RM – Snatch Conditioner: 17 min Ladder – 1 Snatch 95/65 – 2 Overhead Squat 95/65 – 3 Toes to Bar – 2 Snatch – 3 Overhead Squat – 4 Toes to Bar – 3/4/5 – 4/5/6 – 5/6/7 ...

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  • LIGHT WOD 9-1 / 1 RM Front Squat

    Strength/Skills: 20 mins to find an 1 RM – Front Squat Conditioner: For Time! Descending ladder 10-9-8-7-6-5-4-3-2-1 – Burpees – Front Squats TC = 15 mins ...

    Lees meer over LIGHT WOD 9-1 / 1 RM Front Squat
  • WOD 9-1 / 1 RM Front Squat

    Strength/Skills: 20 mins to find an 1 RM – Front Squat Conditioner: For Time! Descending ladder 10-9-8-7-6-5-4-3-2-1 – Burpees Over the Bar – Front Squats 135/95 TC = 15 mins ...

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  • WOD 8-1 / 1 RM Push Press

    Strength/Skills: 15 mins to find an 1 RM – Push Press Conditioner: For time! – 200m Ski Erg – 30 Toes to bar – 10 Push Press 95/65 – 200m Ski Erg – 25 Toes to bar – 15 Push Press 95/65 – 200m Ski Erg – 20 Toes to bar – 20 Push Press 95/65 – 200m Ski Erg – 15 Toes to ...

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  • OLY 7-1 / Week 1

    Strength/Skills: A) 5 Sets of – 3 Push Press B) 2 Sets of – 3 Power Clean + 3 Dip + 3 Pause Split Jerk – Then 2+1+2 x 3, Then 1+1+1 x 3 * Pause in split for 3 seconds C) 3 Sets of – 5 Clean Pulls with Pause At Mid Knee * Pause for 2 seconds ...

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  • LIGHT WOD 7-1 / 1 RM Deadlift

    Strength: 15 Mins to find a 1RM – Deadlift Conditioner: For Time! – 750m Row – 40 Push Press – 30 Box Jumps – 20 Ring Rows – 10 Knee Raises – 5 Burpees   ...

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  • WOD 7-1 / 1 RM Deadlift

    Strength: 15 Mins to find a 1RM – Deadlift Conditioner: For Time! – 100 DU’s – 50 Push Press 95/75 – 40 Box Jumps 24″/20″ – 30 Burpees – 20 Toes 2 Bar – 10 Muscle Ups ...

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  • OUTDOOR 6-1 / For MAX reps

    Conditioner: 6 min Ladder 1-2-3-4-5…etc – Push-up – SDHP 32/24 – Russian KB Swing – 5m Shuttle sprint * 2 min rest b/w rounds and repeat 4 times (after the rest you start at 1 again) ...

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  • WOD 6-1 / For MAX Weight

    Strength/Skills: 10 mins to find 5 RM – Deadlift Conditioner: For Time & MAX Weight!!! – 5 Deadlift – 40 Front Squat – 10 Deadlift – 30 Front Squat – 20 Deadlift – 20 Front Squat – 30 Deadlift – 10 Front Squat – 40 Deadlift – 5 Front Squat * 3 mins rest b/w sets ** Start with an ...

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  • LIGHT WOD 5-1 / 1 RM Bench Press

    Strength: 20 mins to find 1 RM – Bench Press * 2 min rest b/w sets Conditioner: 7 min AMRAP of: – 7 Box Jumps – 7 Burpees – 7 KB Swings ...

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  • WOD 5-1 / 1 RM Bench Press

    Strength: 20 mins to find 1 RM – Bench Press * 2 min rest b/w sets Conditioner: “Lucky Sevens” 7 min AMRAP of: – 7 Box Jumps 24″/20″ – 7 Burpees – 7 KB Swings 24/16 kg ...

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  • LIGHT WOD 4-1 / Clean & Jerk

    Strength/Skills: 15 mins to find a 1 RM – Clean and Jerk Conditioner: For Time! 21-15-9 – Power Cleans – Knee raises – Ball Slams ...

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  • WOD 4-1 / 1 RM Clean & Jerk

    Strength/Skills: 15 mins to find a 1 RM – Clean and Jerk Conditioner: For Time! 21-18-15-12-9 – Clean & Jerk 115/75 – Toes To Bar – Ball Slams ...

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  • LIGHT WOD 3-2 / 1 RM Back Squats

    Strength: 15 mins to find a 1 RM – Back Squat Conditioner: 15 min AMRAP – 5 Deadlifts – 10 Burpees Over the Bar – 15 Wall Balls ...

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  • WOD 3-2 / 1 RM Back Squat

    Strength: 20 mins to find a 1 RM – Back Squat Conditioner: 20 min AMRAP – 5 Deadlifts 225/175 – 10 Burpees Over the Bar – 20 Wall Balls 20/14 ...

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  • WOD 2-1 / 1 RM Clean

    Skill: 8 Min E.M.O.T.M Even Mins: 2-3 Muscle Ups Odd Mins: 5 Handstand Push Ups Strength: 15 mins to find 1 RM – Clean (Power or Squat) Conditioner: Death By Power Cleans 135/95 1st Min – 2 Power Cleans 2nd Min – 4 Power Cleans 3rd Min – 6 Power Cleans …and so on and so forth adding 2 reps ...

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  • WOD 31-12 / TEAM WOD

    Strenght/Skills: – WOD prep Conditioner: 40 min AMRAP (with a Partner) – 20 Deadlifts 185/135 – 40 Power Cleans 185/135 – 60 Wall Balls 20/14 – 80 KB Swings 24/16 – 100 DU’s * If you complete the ascending ladder, repeat in reverse and then if you have enough time start climbing back up again. For example: 20-40-60-80-100- 80-60-40-20-40-60-80-100, etc. ** ...

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  • WOD 30-12 / Power Snatch

    Skill: Power Snatch Conditioner: 3 Rounds for Time! – 50 DU’s – 10 Power Snatch 135/95 —-> 3 min rest 3 Rounds for Time! – 15 Cal Row – 10 Thrusters 115/75 —-> 3 min rest 3 Rounds for Time! – 15 Burpee Box Jumps – 15 HR Push-Ups ...

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  • OUTDOOR 30-12 / Buddy AMRAP

    Conditioner: 30 min Buddy AMRAP (Alt. work) – 600m Run (together) – 60 Sit-ups – 30 Wall Balls 20/14 – 20 Hill Sprints ...

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  • LIGHT WOD 29-12 / Push Press

    Strength/Skills: Every 2 mins, for 10 mins – 5 Push Press * Work up to a heavy 3RM Conditioner: 15 Mins AMRAP of: – 5 Push Press – 10 Knee Raises – 25 Single Unders ...

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  • WOD 29-12 / Push Press

    Strength/Skills: Every 2 mins, for 12 mins – 3 Push Press * Work up to a heavy 3RM Conditioner: 20 Mins AMRAP of: – 5 Shoulder 2 Overhead – 10 Toes 2 Bar – 20 DU’s ...

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  • WOD 28-12 / Deadlifts

    Strength/skills: Every 3 mins for 18 mins – 5 Deadlifts – 6-8 Strict Pull Ups * After each set of deadlifts immediately perform your strict pull ups. Conditioner: 4 RFT Buy In: 1 mile Airbike – 30 KB Swings 24/16 – 25 Burpees – 20 Wall balls 20/14 * TC = 20 mins ...

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  • WOD 28-12 / Deadlifts

    Strength/skills: Every 2 mins for 12 mins – 5 Deadlifts Conditioner: 3 RFT Buy In:  30 Cal Airbike – 15 KB Swings 24/16 – 15 Burpees – 15 Wall balls 20/14 * TC = 16 mins ...

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  • LIGHT WOD 27-12 / Hang Power Clean

    Strength/Skills: Every 2 mins for 10 mins – 3 Hang Power Cleans Conditioner: For Time! -50 Knee Raises -40 Front Squats -30 Push-ups -500m Row TC = 16 Mins ...

    Lees meer over LIGHT WOD 27-12 / Hang Power Clean
  • WOD 27-12 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins -1 Hi Hang Clean + 1 Hang Clean + 2 Front Squats *Work up to a max on the complex Conditioner: For Time! -50 Toes to Bar -40 Thrusters 95/65 -30 Push-ups -500m Row -30 Push-ups -40 Thrusters -50 Toes to Bar TC = 25 Mins ...

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  • WOD 26-12 / X-MAS Team WOD

    Conditioner: For time! “12 Days of Christmas” 1 Clean & Jerk  135/95 2 Muscle Ups (or C2B Pull-Ups) 3 Thrusters 135/95 4 Toes 2 Bar 5 Burpees 6 KB Swings 24/16 7 Box Jumps 30″/24″ 8 Deadlifts 135/95 9 HR Push-ups 10 Pull-ups 11 Ring Dips 12 Front Squats 135/95 *Just like the song “12 Days of christmas” you will start with the 1st day ...

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  • WOD 25-12 / Mandatory rest day!

    Hi People, Wishing you Merry Christmas, enjoy this mandatory restday… Eat, drink and sleep and we C U tomorrow at the X-MAS WOD! Don’t forget your outfit…. ...

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  • WOD 24-12 / Kettlebell Hell

    Skills: KB Snatch Conditioner: For time – 100 KB Swings – 100 KB Shoulder to Overhead – 100 KB Snatches ( alternate L + R ) – 100 KB Front Squats – 100 KB Lunges * Use a 24/16kg KB, break it up in half to scale down! ** TC = 35 mins ...

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  • OUTDOOR 23-12 / For Time!

    Conditioner: Buddy-team Chipper – 1200m Slam Ball Run  ( 1 ball per team ) – 50 Burpees – 40 DB Snatches 50/35 – 30 Slam Ball Squats 20/12 – 20 Slam Ball Push-ups – 30 Slam Ball Squats – 40 DB Snatches – 50 Burpees – 1200m Slam Ball Run * Devide the reps as you want, each buddy does half ...

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  • WOD 23-12 / Front Squats

    Strength: Every 2 Mins for 14 Mins – 2 Front Squats * Work up to a heavy set for the day. Conditioner: 14 min AMRAP – 5 Hang Power Snatch 95/65 – 10 Toes to Bar – 250M Row ...

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  • WOD 22-12 / Bring-A-Friend day!

    Strength/Skills: – WOD prep Conditioner: 30 min AMRAP in buddy teams – 50 DU’s / 100 Singles unders – 15 Wall Balls – 15 Pullups or 10 CTB or 5 Bar Muscle Ups – 15 MedBall Cleans – 200m Row Sprint * Use your own rep scheme! ...

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  • LIGHT WOD 21-12 / Chipper

    Strength: Push-ups 6 x 5 reps Conditioner: For Time! – 30 KB Front Squats – 50 Single Unders – 25 Ring Rows – 50 Single Unders – 20 KB Swings – 50 Single Unders – 15 BurpeesFront Squats – 50 Single Unders TC = 20 Mins ...

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  • WOD 21-12 / Chipper

    Strength: Strict Pull-ups 6 x 5 reps Conditioner: For Time! – 60 Burpees – 100 DU’s – 50 Pull-ups – 100 DU’s – 40 KB Swings 24/16 – 100 DU’s – 30 Front Squats 135/95 – 100 Du’s TC = 35 Mins ...

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  • LIGHT WOD 20-12 / Back Squats

    Strength: Every 2 mins, for 10 mins – 5 Back Squats Conditioner: 3 Rounds For Time – 20 Cal Row – 20 Wall balls 20/14 – 20 KB Swings 24/16 – 20 Box Jumps 24″/20″ TC= 18 Min ...

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  • WOD 20-12 / Back Squats

    Strength: Every 2 mins, for 12 mins – 3 Back Squats Conditioner: 3 Rounds For Time – 30 Cal Row – 30 Wall balls 20/14 – 30 KB Swings 24/16 – 30 Box Jumps 24″/20″ TC= 24 Min ...

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  • WOD 19-12 / Snatch complex

    Skills: 2 Rounds (Use an empty bar) – 5 Hi Hang Clean & Push Press – 5 Hang Clean & Push Jerks – 5 Clean & Jerks – 60 sec Rest * If mobility is a problem do power variations instead… Strength: Every 2 Mins for 12 Mins – 2 Hang Snatch + 2 Overhead Squat * Work ...

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  • WOD 18-12 / Deadlifts

    Strength: Every 2 mins, for 14 mins – 2 Deadlifts * Build no heavier than mechanical failure. Conditioner: 15 min AMRAP – 10 Ground to Overhead 135/95 – 30 DU’s – 10 Ring Rows ...

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  • LIGHT WOD 18-12 / Deadlifts

    Strength: Every 2 mins, for 10 mins – 5 Deadlifts Conditioner: 15 min AMRAP – 10 Power Cleans – 30 Single Unders – 10 Ring Rows ...

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  • OLY 17-12 / Week 14

    Strength/Skills: A) Snatch – Heavy Single for the Day B) Clean & Jerk – Heavy Single For the Day C) 5 Sets of – 2 Back Squats ...

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  • LIGHT WOD 17-12 / Chipper

    Skills: WOD prep Conditioner: For time! – 20 Burpees – 20 Pull-ups – 20 Deadlifts – 20 Push Press – 20 Front Squats – 20 Knee raises TC = 20 mins ...

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  • WOD 17-12 / Chipper

    Skills: Shoulder 2 Overhead Conditioner: For time! – 50 Burpees – 25 Pull-ups – 50 Deadlifts 135/95 – 25 Shoulder 2 Overhead 135/95 – 50 Front Squats 135/95 – 25 Knees 2 Elbow – 50 Back Squats 135/95 – 25 Box Jumps 24″/20″ TC = 35 mins ...

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  • WOD 16-12 / Squat Cleans

    Skills: Power Clean Drills – 3 Hi-Hang Clean Shrug – 3 Hi-Hang Clean High Pull – 3 Hang Muscle Clean – 3 Hang Power Clean – 3 Front Squat – 3 Hang Squat Clean – 3 Cleans – 1 min Rest Strength: Every 2 mins for 16 mins – 2 Squat Cleans * Go heavy!! Conditioner: For Time! – 150 Wall Balls 20/14 * ...

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  • OUTDOOR 16-12 / For time!

    Conditioner: For Time! – 100 KB Swings 24/16 – 4x 200m Sprint (90 sec Rest between sprints) – 150 Sit-ups – 2x 400m Sprint (60 sec Rest between sprints) – 200 Air Squats – 1K run ...

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  • LIGHT WOD 15-12 / Rounds for reps

    Strength/Skills: Every 2 mins for 10 mins – 5 Front Squats Conditioner: 3 rounds in ”Fight Gone Bad!” style – Wall balls 20/14 – Sumo deadlift high-pull 75/45 – Box Jumps 20″ – Push-press 75/55 ...

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  • OLY 15-12 / Week 13

    Strength/Skills: A) 2 Sets of – 3 Power Snatch + 3 OHS Then… (2+2) x2, (1+1) x3. * Work up to a heavy single. B) Work up to a heavy single for the day – 1 Behind The Neck Jerk C) 4 Sets of – 3 Snatch Pull @ 100% of best snatch     ...

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  • WOD 15-12 / "Fight Gone Bad"

    Strength/Skills: Every 2 mins for 14 mins – 2 Front Squats Conditioner: ”Fight Gone Bad!” 3 rounds of: – Wall balls 20/14 – Sumo deadlift high-pull 75/45 – Box Jumps 20″ – Push-press 75/55 – Cal Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is ...

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  • WOD 14-12 / Snatch

    Skills: 2 Rounds with empty bar – 3 High Hang Snatch Shrug – 3 Hang Snatch High Pull – 3 Hang Muscle Snatch – 3 Overhead Squats – 3 Snatch Balance – 3 Hang Power Snatch – 3 Full Snatch or Power snatch * 1 Min Rest b/w rounds Conditioner: 15 min AMRAP – 21 Sit-ups – 15 Overhead Squats 65/45 – 9 ...

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  • LIGHT WOD 14-12 / Power Cleans

    Strength/Skills: 15 mins technique – Power cleans Conditioner: 15 min AMRAP – 15 Sit-ups – 9 Front Squats – 6 Power Cleans ...

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  • LIGHT WOD 13-12 / Deadlifts

    Strength: Every 2 Mins for 10 Mins – 5 Deadlifts Conditioner: For Time! In Teams of 2 Buy In: 0.5 mile Air bike then… – 100 Knee Raises – 75 Ring Rows – 50 Burpees Buy Out: 0.5 mile Air Bike * Only 1 person working at a time! ** TC = 17 mins ...

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  • WOD 13-12 / Deadlifts

    Strength: Every 2 Mins for 12 Mins – 5 Deadlifts Conditioner: For Time! In Teams of 2 Buy In: 1 mile Air bike then… – 100 Toes to Bar – 100 Burpees – 100 Pull Ups Buy Out: 1 mile Air Bike * Only 1 person working at a time! ** TC = 30 mins ...

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  • WOD 12-12 / Overhead Squats

    Strength/Skills: Every 2 mins for 12 mins – 5 Overhead Squats Conditioner: For Time! – 60 Burpees – 50 Box Jumps 24″/20″ – 40 Knees To Elbow – 30 Hang Power Clean 115/75 – 20 Push Jerk 115/75 – 10 Muscle Ups OR 10 C2B Pull-ups + 10 Ring Dips * Competition: 135/95 ...

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  • WOD 11-12 / Press Complex

    Strength: 15 Mins to work up to a max – 1 Push Jerk + 1 Split Jerk Conditioner: Against a 5 minute running clock: – 500 Meter Row – 50 KB Swings 24/16 – Burpees x Max reps * Rest 5 minutes between sets, and complete a total of two sets. ** Score is Max Burpees ...

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  • OLY 10-12 / Week 13

    Strength/Skills: A) 3 Sets of – 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sots Press B) 5 sets of – Panda Pull + Clean + Jerk C) 5 Sets of – 3 Clean Deadlift: @ 100% of best clean D) 3 sets of – 5-10 Weighted Chin ups: – 10 Barbell Curls – 10 Weighted ...

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  • LIGHT WOD 10-12 / Clean

    Strength/Skills: Every 90 Sec for 15 Mins – 3 Power Cleans * Work up to a heavy set on the complex for the day… Conditioner: 8 Min AMRAP – 5 Ring Rows – 10 Lunges – 50 Single unders ...

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  • WOD 10-12 / Snatch

    Skills: 2 Rounds with empty bar – 3 High Hang Snatch Shrug – 3 Hang Snatch High Pull – 3 Hang Muscle Snatch – 3 Overhead Squats – 3 Snatch Balance – 3 Hang Power Snatch – 3 Full Snatch or Power snatch * 1 Min Rest b/w rounds Strength: Every 90 Sec for 15 Mins – 1 Hi-Hang Snatch + ...

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  • OUTDOOR 9-12 / AMRAP

    Conditioner: 31 min AMRAP – 26 KB Swings 24/16 – 26 Sit ups – 26 Push ups – 26 Air squats – 700m Run ...

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  • WOD 9-12 / Press Complex

    Strength/Skills: Every 2 mins for 12 mins – 3 Strict Press + 2 Push Press Conditioner: For Time in teams of 2 – 50 Pull-Ups – 200m Farmer Carry – 50 Slam Balls 20/14 – 200m Farmer Carry – 50 Burpees – 200m Farmer Carry – 50 SDHP 24/16 – 200m Farmer Carry – 50 Box Jumps 24″/20″ – 200m KB Farmer Carry ...

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  • OLY 8-12 / Week 12

    Strength/Skills: A) 3 Sets of – 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sots Press B) 5 sets of – Panda Pull + Clean + Jerk C) 5 Sets of – 3 Clean Deadlift: @ 100% of best clean D) 3 sets of – 5-10 Weighted Chin ups: – 10 Barbell Curls – 10 Weighted ...

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  • WOD 8-12 / Overhead Squats

    Core Work 2 Rounds of: – 60 Second Plank Hold – Rest 15 seconds – 30 Second Left Side Plank Hold – Rest 15 seconds – 30 Second Right Side Plank Hold – Rest 30 seconds Strength: Every 2.5 Mins for 15 Mins – 5 Overhead Squats AHAP – 5 Strict Pull Ups (use weight if needed) Conditioner: 10 Min AMRAP – ...

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  • LIGHT WOD 8-12 / Overhead Squats

    Strength: Every 2 Mins for 10 Mins – 5 Overhead Squats Conditioner: 10 Min AMRAP – 5 Pull Ups – 10 Push Ups – 15 Air Squats ...

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  • WOD 7-12 / "Maximus"

    Conditioner: For Time “Maximus” – 38 Push Ups – 38 Toes 2 Bar – 38 Shoulder 2 overhead 135/95 – 38 Pull Ups – 38 O/H Lunge steps 55/35 – 38 Hang Power Cleans 135/95 – 38 Burpees Buy out: -19 Cal Row – 80 Du’s * Birthday WOD Coach Maxime, started from age 34 …every year we are adding 1 rep! ** TC = ...

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  • WOD 6-12 / Clean & Jerks

    Skills: 2 Rounds – 3 Hi-Hang Clean & Push Press – 3 Hang Clean & Push Jerk – 3 Clean & Jerk – 60 Sec rest Strength: Every 2 Mins for 16 Mins – 2 Cleans + 1 Jerk (rest 10 sec b/w cleans) *Work up to a max for the day, start around 50% of your 1RM! Conditioner: ...

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  • LIGHT WOD 6-12 / Power Cleans

    Strength: Every 2 Mins for 12 Mins – 2 Cleans Conditioner: For time! – 500M Row immediately followed by… 3 Rounds of: – 5 Power Clean – 10 HR Push Ups – 15 Wall Balls * TC = 15 mins ...

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  • WOD 5-12 / Thrusters

    Strength: Every 2 Mins for 10 Mins – 10 Thrusters *Work up to a challenging weight for the day Conditioner: 5 Rounds for time Buy In: 1 mile Air Bike then immediately perform 5 rounds of… – 10 Box Jumps 24″/20″ – 10 Sumo Deadlift High Pull w/ Barbell 95/65 – 10 Toes to Bar ...

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  • WOD 4-12 / Deadlifts

    Strength: Every 2 mins for 10 mins – 6 Deadlifts Conditioner: For Time! – 50 Back Squat 115/75 – 25 Pull Ups – 50 Cal row – 40 Front Squat 95/65 – 20 Pull Ups – 40 Cal Row – 75 Air-squats – 25 Pull Ups – 50 Cal Row * TC = 25 mins ** Competition = M: 135/115 F: 95/75 ...

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  • LIGHT WOD 4-12 / Deadlifts

    Strength: Every 2 mins for 10 mins – 8 Deadlifts Conditioner: For Time! – 25 Back Squat 115/75 – 25 Ring Rows – 25 Cal row – 25 Front Squat 95/65 – 20 Ring Rows – 25 Cal Row – 25 Air-squats – 25 Ring Rows – 25 Cal Row * TC = 18 mins ...

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  • OLY 3-12 / Week 12

    Strength/Skills: A) 3 Sets of – 3 Muscle Snatch + 3 Hang Power Snatch (try and be CRAZY fast) + 3 Snatch Strict Press Behind Neck + 3 Snatch Drop B) 3 sets of – 1 Snatch Pull + 2 Snatch + 1 Snatch Balance  Then… (1+1+1) x 2 C) 4 Sets of – 2 Power Clean ...

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  • LIGHT WOD 3-12 / Front Squats

    Strength: Every 2 mins, for 12 mins – 5 Front Squat Conditioner: For time! Buy In – 250m Row then, perform 21-15-9 of: – Goblet Squats – Burpees ...

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  • WOD 3-12 / Front Squats

    Strength: Every 2 mins, for 12 mins – 3 Front Squat Conditioner: For time! Buy In – 500m Row then, perform 21-15-9 of: – Thrusters 135/85 – Burpees over bar ...

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  • OUTDOOR 2-12 / RFT

    Conditioner: 7 RFT – 10 Wall Balls 20/14 – 20 Sit Ups – 1 Hill Sprint – 400m Sprint * 1 Min rest between rounds TC = 35 mins ...

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  • WOD 2-12 / For max weight and total distance

    Conditioner: In buddy Teams of 2 buddy 1: 8 Min Row for Max Distance. buddy 2: 8 Min E.M.O.T.M 3 reps Back Squats “AHAP” buddy 2: 8 Min Row for Max Distance. buddy 1: 8 Min E.M.O.T.M 3 reps Back Squats “AHAP” Buddy 1:  8 Min Row for Max Distance Buddy 2: 8 min E.M.O.T.M 3 reps ...

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  • LIGHT WOD 1-12 / Strict Press

    Core Work – 2 Rounds of: – 30 sec Plank Hold – 15 sec Rest – 15 sec Left Side Plank Hold – 15 sec Rest – 15 sec Right Side Plank Hold – 30 sec Rest Strength: 4 Rounds – 5 Strict Press Conditioner: 15 Min AMRAP – Teams of 2, only 1 person works at a time! – 20 ...

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  • OLY 1-12 / Week 11

    Strength/Skills: A) 3 Sets of – 3 Muscle Clean + 3 Strict Press + 3 Close Grip OHS + 3 Squat Jerk B) 5 sets of – 1 Pause Clean Deadlift to Mid Knee + 1 Clean Pull From the Floor + 1 Clean + 1 Jerk C) 4 Sets of – 3 Clean Pulsl @ 100% ...

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  • WOD 1-12 / Strict Press

    Core Work – 2 Rounds of: – 60 sec Plank Hold – 15 sec Rest – 30 sec Left Side Plank Hold – 15 sec Rest – 30 sec Right Side Plank Hold – 30 sec Rest Strength: 4 Rounds – 3 Strict Press – 60 Sec Rest – 10 Butterfly/Kipping Pull Ups (Work on form and quality of your kip!) – ...

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  • WOD 30-11 / Deadlifts

    Strength: Every 2 mins for 10 mins – 3 Deadlifts Conditioner: Ascending ladder for time! 3-6-9-12-15-18-21 – HR push ups – Knees to elbow – Deadlifts 225/155 TC = 20 mins ...

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  • LIGHT WOD 30-11 / Deadlifts

    Strength: Every 2 mins for 10 mins – 5 Deadlifts Conditioner: Ascending ladder for time! 3-9-15-21 – HR push ups – Knee Raises – Deadlifts TC = 15 mins ...

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