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WOD

Strength/Skills: ‬10 min for 5 sets ‪- 2 Split Jerks‬ ‪- 2s Pause in catch before bringing feet together ‬ Conditioner: For time! ‪- 60 Single Unders ‪- 20 KB Squats ‪- 50 Single Unders ‪- 25 KB Squats ‪- 40 Single Unders ‪- 30 KB Squats‬ TC = 15 mins ...

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  • WOD 20-9 / Split Jerks

  • Strength/Skills: ‬10 min E.M.O.T.M ‬ ‪- 2 Split Jerks‬ ‪- 2s Pause in catch before bringing feet together ‬ Conditioner: For time! ‪- 60 DU’s ‪- 20 Thrusters 115/95 ‪- 50 DU’s ‪- 25 Thrusters‬ ‪- 40 DU’s ‪- 30 Thrusters‬ TC = 15 mins ...

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  • WOD 19-9 / Overhead Squat

  • Srength/Skills: Every 2 mins for 12 mins – 3 Overhead Squats Conditioner: 4 Rounds, 4 min AMRAP – 6 Burpees – 9 Air squats – 12 Russian KB swings 28/20 * 2 min Rest ** Pick up where you left off ...

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  • LIGHT WOD 19-9 / Overhead Squat

  • Srength/Skills: 10 mins for 5 sets – 3 Overhead Squats Conditioner: 3 Rounds, 4 min AMRAP – 6 Burpees – 9 Air squats – 12 Russian KB swings * 2 min Rest ** Pick up where you left off ...

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  • LIGHT WOD 18-9 / Strict Press

    Strength/Skills: 15 mins for 5 sets – 5 Strict Press Conditioner: For time! “Fran” 21-15-9 – Thrusters – Pull-ups TC = 15 mins ...

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  • WOD 18-9 / "The Don"

    Skill: WOD prep Conditioner: For time! “The Don” – 66 Deadlifts, 115/65 – 66 Box Jump 24″ – 66 KB Swings 24/16 – 66 Knees to elbows – 66 Sit-ups – 66 Pull-ups – 66 Thrusters 45/35 – 66 Wall balls 20/14 – 66 Burpees – 66 DU’s TC = 50 mins ...

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  • WOD 17-9 / Front Squats

    Strength/Skills: 5 Sets: – 3 Front Squats @75% w/3 sec hold in bottom – 3 Max  distance Broad Jumps Conditioner: For Time! – 100 KB Swings 28/20 – 100 Cal Bike TC = 15 mins ...

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  • LIGHT WOD 17-9 / Front Squats

    Strength/Skills: 15 mins for 5 Sets – 3 Front Squats * w/3 sec hold in bottom Conditioner: 15 mins AMRAP – 10 KB Swings – 5 Burpees – 10 Push-ups ...

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  • OLY 17-9 / Week 1

    Strength/Skills: A) 3 Sets of: – 3 Strict Muscle Snatch + 3 Tall Snatch + 3 Zotts Press * In between sets, do crossover symmetry and/or banded pull apart B) 5 Sets of: – 1 Slow Snatch Deadlift + 3 Hang Snatch C) 3 Sets of: – 3 Power Clean + 3 Push Press D) 6 Sets of: – 10,8,6,10,8,6 ...

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  • WOD 16-9 / Push Jerk

    Strength/Skills: Every 2 mins for 20 mins 2 Push Jerks * Slightly heavier than last time, level off if you have to. Conditioner: 5 Rounds, 2 min running clock – 15 Wall Balls 20/14 – 24m Bear Crawl with remaining time AMRAP DU’s – 1 min Rest ...

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  • WOD 15-9 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins – 1 Clean from Pause at the Knee + 1 Hang Power Clean + 1 Front Squat Conditioner: 3 Rounds For Time! – 20 DB Snatch 50/35 – 15 HSPU – 100 DU’s ...

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  • LIGHT WOD 15-9 / Front Squats

    Strength/Skills: Every 2 mins for 10 mins – 8 Front Squats Conditioner: 3 Rounds For Time! – 20 SDHP – 15 HR Push-ups – 100 Single Unders ...

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  • LIGHT WOD 14-9 / Bench Press

    Strength/Skills: Every 2 mins for 10 mins – 8 Bench Press Conditioner: 5 Rounds for Max Reps – 1 Min Ring Rows – 1 Min Plank with shoulder taps – 1 Min Cal Row – 1 Min Rest ...

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  • WOD 14-9 / Bench Press

    Strength/Skills: Every 2 mins for 16 mins – 4 Bench Press Conditioner: 5 Rounds for Max Reps – 1 Min DB Renegade Row – 1 Min Sit-ups – 1 Min Cal Row – 1 Min Rest ...

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  • LIGHT WOD 13-9 / Power Cleans

    Skills: 15 mins technique – Deadlift —> Power Clean Conditioner: 3 RFT – 9 Hang Power Cleans OR 9 Deadlifts – 15 Burpees over the Bar – 60 Single Unders TC = 15 mins ...

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  • WOD 13-9 / Deadlifts

    Strength/Skills: Every 2 mins for 12 mins – 5 Deadlifts Conditioner: 4 RFT – 9 Hang Power Cleans 155/115 – 15 Burpees over the Bar – 27 DU’s TC = 20 mins ...

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  • WOD 12-9 / Push Jerk

    Strength/Skills: Every 2 mins for 20 mins – 2 Push Jerks Conditioner: For Time! – 10 Power Snatches 135/95 – 25 Pull-ups – 10 Power Snatches – 25 Pull-ups – 10 Power Snatches TC = 18 mins ...

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  • WOD 11-9 / Back Squats

    Strength/Skills: 5 Sets of: – 5 Back Squats @ 75% – 8 Barbell Row * 3 sec Hold on BS Conditioner: For Time: – 75 Thrusters 95/65 – 50 Toes to Bar – 25 Burpee Box Jump Overs 24″/20″ ...

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  • WOD 10-9 / Clean complex

    Strength/Skills: 15 Mins – 1 Clean high pull + 1 Squat Clean * look to get 6 sets @ 80% Conditioner: 5 RFT – 6 Clean and Jerks 135/95 – 20 Wall Balls 20/14 TC = 20 mins ...

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  • WOD 9-9 / Press Complex

    Strength/Skills: 15 mins for 6 Sets: – 1 Push Press+ 1 Push Jerk+ 1 Split Jerk * Building over 6 sets AHAP Conditioner: For Time! 21-15-9 – Cal Bike – Shoulder to Overhead 135/95 – Ring Dips TC = 15 mins ...

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  • WOD 8-9 / Deadlifts

    Strength/Skills: 15 mins 6 sets – 5 Deadlifts Conditioner: For time in Teams of 2 – 250 Wall balls 20/14 – 250 KB Swings 24/16 – 250 Push-ups * TC = 35 mins ** Can break up the reps however you want   ...

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  • WOD 7-9 / Muscle Snatch

    Strength/Skills: 20 mins – 8 x 3 Muscle Snatch * AHAP! Focus on hip extention and second pull (and press) Conditioner: For Time! 21-15-9-6-3-1 – Box Jumps 24″/20″ – Toes to Bar – DB Snatch 55/35 TC = 18 Mins ...

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  • LIGHT WOD 6-9 / Back Squats

    Strength/Skills: Every 2 mins for 10 mins – 5 Back Squats Conditioner: 14 Min AMRAP – 5 Thrusters – 10 Ring Rows – 5 Burpees ...

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  • WOD 6-9 / Back Squats

    Strength/Skills: Every 2 mins for 12 mins – 5 Back Squats Conditioner: 14 Min AMRAP – 5 Thrusters 115/95 – 10 Pull ups – 5 Burpees over the Bar ...

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  • WOD 5-9 / Clean Complex

    Strength/Skills: A. 6 Min E.M.O.T.M – 1 Power Clean + 2 Front Squat * As Heavy As Possible! B. 8 Min E.M.O.T.M – 1 Clean @80% Conditioner: 10 RFT – 1 Legless Rope Climb or 2 Rope pulls – 10 Hang Power Cleans 135/96 – 10 Cal Bike TC = 25 mins ...

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  • WOD 4-9 / Bench Press

    Strength/Skills: Bench Press Set 1: 50%x3 Set 2: 60×3 Set 3: 70×3 Set 4/5/6: 80×3 Conditioner: For Time! – 60 Cal Row – 50 Lunge Steps – 40 Box Jumps 24/20″ – 30 Push Press 135/95 – 20 Front Squats 135/95 – 10 HSPU – 100 DU’s TC = 20 mins ...

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  • LIGHT WOD 3-9 / Overhead Squat

    Strength/Skills: E.M.O.T.M for 10 mins – 3 Overhead Squats Conditioner: 15 Min AMRAP – 50 Single unders – 15 Wall Balls 20/14 – 15 Ring Rows ...

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  • OUTDOOR 3-9 / 40 min Ladder

    Conditioner: 40 min Ladder – 20 DB Ground to overhead 50/30 – 800m Run – 25 DB Ground to overhead – 800m Run – 30 DB Ground to overhead – 800m Run …..etc ...

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  • WOD 3-9 / Push Jerk + OHS

    Strength/Skills: E.M.O.T.M for 10 mins – 1 Back rack Snatch Grip Push Jerk + 2 Overhead Squat * Build to heavy but doable weight! Conditioner: 15 Min AMRAP – 50 DU’s – 25 Wall Balls 20/14 – 25 Pull-ups ...

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  • WOD 2-9 / Team WOD

    Strength/Skills: 10 mins Mobility work * Spend time on your weaknesses! Conditioner: Teams of 2, For Time! – 1 Mile Run (switch every 400m) – 100 Power Cleans 115/95 (switch every 10 reps) – 100 Pull-ups (switch every 10 reps) – 100 Wall Balls 20/14 (switch every 10 reps) – 100 KB swings 32/24 (switch every 10 reps) – ...

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  • WOD 1-9 / Hang Power Cleans

    Strength/Skills: 20 min E.M.O.T.M Min 1-4: 5 Hang Power Clean 135/95 Min 5-8: 3 Hang Power Clean 155/115 Min 9-12: 2 Hang Power Clean 175/120 Min 13-16: 2 Hang Power Clean 200/135 Min 17-20: 2 Hang Power Clean 225/155 * With an ongoing clock after min 20 you have 5 mins for a 1 rep Max Hang Power ...

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  • WOD 31-8 / Deadlifts

    Strength/Skills: Every 2 mins for 14 mins – 5 Deadlifts AHAP! Conditioner: 3 Rounds, 5 running clock: – 200m Run – 10 Hang Power Cleans 115/95  In remaining time: AMRAP Burpee Box Jump Over 24″/20″ * Rest 2 Mins b/w each round ** Score = Burpee BJ ...

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  • LIGHT WOD 30-8 / Push Press

    Strength/Skills: 15 mins – 5 x 5 Push Press Conditioner: For Time! – 30 Cal Air Bike – 21 KB Swings – 20 Cal Air Bike – 15 KB Swings – 10 Cal Air Bike – 9 KB Swings * TC = 20 mins   ...

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  • WOD 30-8 / Presses

    Strength/Skills: 15 mins 2 Sets: 3 Strict Press 2 Sets: 3 Push Press 3 Sets: 2 Split Jerk * From the rack and As Heavy As Possible Conditioner: For Time! – 40 Cal Air Bike – 21 Alt. DB Snatch L+R 55/35 (42 total) – 20 Cal Air Bike – 15 DB Snatch – 10 Cal Air Bike – 9 DB Snatch * ...

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  • WOD 29-8 / Bench Press

    Strength/Skills: 15 Mins for – 8 x 5 Bench Press * 2 W-up sets, then start building Conditioner: With an 5 min running clock – 20/16 Cal Row – 12 Ball Slams – AMRAP burpee pull-ups * Rest 3 Mins each round, repeat for 3 rounds ...

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  • WOD 28-8 / Thrusters

    Strength/Skills: 15 mins – 5 Thrusters Conditioner: 8 Min AMRAP – 14 Snatch Grip Deadlifts 95/55 – 10 Power Snatches –  6 Lunge steps alt. —-> 4 min rest then repeat ...

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  • LIGHT WOD 27-8 / Front Squats

    Strength/Skills: 15 mins – 6 x 8 Front Squats Conditioner: 17 min Ladder – 1 KB Squats – 1 Pull-up/Ring Rows – 2 KB Squats – 2 Pull-up/Ring Rows – 3 KB Squats – 3 Pull-up/Ring Rows – 4/4 – 5/5 – Etc… etc… ...

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  • OUTDOOR 27-8 / For time!

    Conditioner: For time – 800m Run – 50 Double KB Deadlifts 2×32/2x24kg – 400m Run – 75 Handrelease Push-ups – 200m Run – 100 Sit-ups – 150 Air squats ...

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  • WOD 27-2 / Front Squats

    Strength/Skills: 15 mins – 6 x 5 Front Squats Conditioner: 17 min Ladder – 1 Back Squats 115/75 – 1 C2B Pull-up – 2 Back Squats – 2 C2B Pull-up – 3 Back Squats – 3 C2B Pull-up – 4/4 – 5/5 – Etc… etc… ...

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  • WOD 26-8 / "Meet the girls" Team WOD

    Skills: Clean & Jerk Conditioner: For Time! in Teams of 2 First… “Grace” – 30 Clean & Jerks 135/95 Then… “Angie” – 100 Pull-ups – 100 Push-ups – 100 Sit-ups – 100 Air Squats And last but nut least… “Karen” – 150 Wall Balls 20/14 * Today’s catch = every 5 mins 10 synchro Burpees ** TC = 40 mins ...

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  • WOD 25-8 / Weighted Lunges

    Strength/Skills: 12 mins – 6 x 5 Weighted Lunges Conditioner: “Buddy WOD” For Time! – 2k Row – 100 DU’s – 50 Air squats – 50 KB Swings 24/16 – 50 HR Push-ups – 50 KB Snatch 24/16 – 50 Overhead KB Lunge Steps 24/16 – 100 Cal Row TC = 28 mins ...

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  • WOD 24-9 / Push & Split Jerk

    Strength/Skills: E.M.O.T.M for 10 mins – 1 Push + 1 Split Jerk Conditioner: 7 RFT – 7 Overhead Squats 135/95 – 7 HSPU – 7 Burpees over the Bar TC = 20 mins ...

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  • LIGHT WOD 23-8 / Clean complex

    Strength/Skills: Every 2 mins for 10 mins – 1 Clean Pull + 1 Power Clean Conditioner: For Time! – 10 Clean & Jerks 135/95 Then… 4 Rounds of “Cindy” – 5 Pull-ups – 10 Push-ups – 15 Air Squats – 10 Clean & Jerks 135/95 TC = 15 mins ...

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  • WOD 23-8 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins – 1 Clean Pull + 1 Clean (ground) + 1 Hang Clean * Power or Squat and as heavy as you can! Conditioner: For Time! – 10 Clean & Jerks 135/95 Then… 3 Rounds of “Cindy” – 5 Pull-ups – 10 Push-ups – 15 Air Squats – 10 Clean & Jerks 135/95 Then… 3 ...

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  • WOD 22-8 / Front Squats

    Strength/Skills: Every 2 mins for 12 mins – 5 Front squats Conditioner: 3 RFT – 25/20 Cal Bike – 20 Pull-ups – 15 Overhead Squats 115/75 TC = 18 mins       ...

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  • WOD 21-8 / Strict Press

    Strength/Skills: Every 2 mins for 12 mins – 5 Strict Press Conditioner: 7 RFT – 1 Strict Pull-up or 1 Negative PU – 3 Kipping/Butterfly PU or 3 Jumping PU – 5 Toes to Bar – 7 Ring Dips – 11/9 Cal Bike * Catch is every 2 mins perform 5 burpees!! ** TC = 25 mins ...

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  • LIGHT WOD 20-8 / Deadlifts

    Strength/Skills: Every 2 mins for 10 mins – 5 Deadlifts Conditioner: For weight! 11-1/12-2/13-3/14-4/15-5/16-6/17-7/18-8/19-9/20-10 – Cal Row – Back Squats * After Each set 1 Rope Climb (total 20!) Score = Total weight on Back Squats! TC= 18 min ...

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  • OUTDOOR 20-8 / 5 RFT

    Conditioner: 5 RFT – 800m Run – 15 KB Swings 24/16kg – 15 Push-ups – 15 KB SDHP – 15 KB Squats TC = 35 mins ...

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  • WOD 20-8 / Deadlifts

    Strength/Skills: Every 2 mins for 10 mins – 5 Deadlifts Conditioner: For weight! 20-10/19-9/18-8/17-7/16-6/15-5/14-4/13-3/12-2/10-1 – Cal Row – Bench Press AHAP each set * After Each set 1 Rope Climb (total 20!) Score = Total weight on Benchpress! TC= 35 min ...

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  • WOD 19-8 / Team WOD

    Conditioner: For Time! – 50/50 Cal Bike/Row – 100 Deadlifts 225/155 – 40 Synchro Burpees – 80 Power Cleans 135/95 – 40 Synchro Burpees – 60 Front Squats 135/95 – 40 Synchro Burpees – 40 Shoulder to Overhead 135/95 – 40 Synchro Burpees – 20 Thrusters 115/75 – 50/50 Cal Bike/Row * TC = 40 mins   ...

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  • WOD 18-8 / “Karen meets Jackie”

    Conditioner: For Time!   “Karen meets Jackie”   – 150 Wall Balls 20/14  ———  – 1k Row  – 50 Thrusters 45/30  – 30 Pull-Ups   ** TC= 10 mins with each lady   Strength/Skills: 15 mins for 5 sets –  4-6 Muscle-ups or skill training   ...

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  • WOD 17-8 / Squat Snatch

    Strength/Skills: Every 2 mins for 12 mins – 5-5-5-3-3-3 Squat Snatches * For form and weight Conditioner: 16 min AMRAP – 8 C2B Pull-ups – 6 Squat Snatches 115/75 ...

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  • WOD 16-8 / Bench Press

    Strength/Skills: Every 2 mins for 12 mins – 5 Bench Press Conditioner: For Time! – 21 Deadlifts 225/155 – 21 Bench Press 155/95 – 60 DU’s – 15 Deadlifts – 15 Bench Press – 60 DU’s – 9 Deadlifts – 9 Bench Press – 60 DU’s – 6 Deadlifts – 6 Bench Press – 60 DU’s – 3 Deadlifts – 3 Bench Press – 60 DU’s TC = 20 ...

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  • WOD 15-8 / Back Squats

    Strength/Skills: Every 2 mins for 12 mins – 5 Back Squats Conditioner: 4 RFT – 250m Row – 5 Barbell Roll Outs – 10 Hang Power Clean 155/115 – 15 KB Swings 28/20 TC = 25 mins ...

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  • WOD 14-8 / Pull-ups

    Strength/Skills: Every 2 mins for 12 mins – MAX rep strict —> kipping Pull-ups Conditioner: 15 Min AMRAP – 21 Sit-ups – 15 Overhead Squat 115/35 – 9 Power Snatch ...

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  • WOD 13-8 / Push Press

    Strength/Skills: 15 mins 5 sets – 5 Push Press Conditioner: 25 Min Ladder of – 1 Handstand Push Up – 2 Barbell Roll Out – 3 Bent Over Row 115/65 – 2 Handstand Push Ups – 3 Barbell Roll Outs – 4 Bent Over Row – 3 HSPU – 4 BBRO – 5 BOR – 4/5/6 – 5/6/7 Etc… etc… * Keep HSPU strict as long ...

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  • WOD 12-8 / Team WOD

    Conditioner: For Time in buddy teams – 100 Cal Bike – 100 Wall Balls 20/14 – 80 Cal Bike – 80 Deadlifts 135/95 – 60 Cal bike – 60 Hang Power Cleans 135/95 – 40 Cal Bike – 40 Pull-ups – 20 Cal Bike – 20 Muscle-ups or scale = Ring dips * TC = 30 mins ** Both people do half ...

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  • WOD 11-8 / "Barbara"

    Conditioner: “Barbara” 5 Rounds for time of: – 20 Pull-ups – 30 Push-ups – 40 Sit-ups – 50 Squats * 3 mins rest between rounds ** If you can RX this workout in under 25 Mins you have the option to complete Full Barbara by completing 2 more rounds for a total of 5 rounds., maintaining 3 mins ...

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  • WOD 10-8 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins – 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: 24 Min E.M.O.T.M 1st min = 5 Hang Power Cleans AHAP! 2nd min = 8/6 Cal Bike 3rd min = 8 Burpee Box Jumps 24″/20″ * Score is MAX weigth HPC ...

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  • LIGHT WOD 9-8 / Back Squats

    Strength/Skills: Every 2 mins for 8 mins – 5 Back Squats Conditioner: For Time! – 15 Deadlifts – 15 Jumping Air Squats – 15 HR Push Ups – 15 Deadlifts – 15 Jumping Air Squats – 15 HR Push Ups – 15 Deadlifts – 15 Jumping Air Squats – 15 HR Push Ups TC = 17 mins ...

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  • WOD 9-8 / Deadlifts

    Strength/Skills: 15 mins for 6 sets – 6-6-4-4-3-3 Deadlift Conditioner: For Time! – 20 Deadlifts 135/95 – 20 Box Jumps 24″/20″ – 20 HR Push Ups – 20 Deadlifts 175/120 – 20 Box Jumps – 20 HR Push Ups – 20 Deadlifts 225/155 – 20 Box Jumps – 20 HR Push Ups – 20 Deadlifts 265/185 – 20 Box Jumps – 20 HR Push Ups TC ...

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  • WOD 8-8 / Push Jerk

    Strength/skills: 15 mins for 6 sets – 4-4-3-3-2-2 Push Jerk Conditioner: 20 Min AMRAP – 5 Toes to Bar – 10 Push Up – 15 Air Squats – 20 Cal Row ...

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  • WOD 7-8 / Power Cleans

    Strength/Skills: Every 2 mins for 12 mins – 5 Power Cleans Conditioner: For Max Reps! 4 Rounds of the sequence: min 1: Burpee + 2 wallballs 20/14 min 2: Rest min 3: Toes To Bar min 4: Rest min 5: Power Clean 135/94 min 6: Rest min 7: Rope Climbs ...

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  • OUTDOOR 6-8 / For Time

    Conditioner: For time! – 800m Run – 50 Walking Lunges – 400m Run – 50 Air Squats – 200m Run – 50 Sit-Ups – 400m Run – 50 DU’s – 50 Walking Lunges – 50 Air Squats – 50 Sit-Ups – 50 DU’s TC = 30 mins ...

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  • WOD 6-8 / Front Squats

    Strength/Skills: 15 mins for 6 sets of – 6-6-6-4-4-4 Front Squats Conditioner: For Time! – 21 Sumo Deadlift High Pull 115/65 – 21 Box Jumps 24″/20″ – 40 DU’s – 15 SDHP – 15 Box Jumps – 40 DU’s – 9 SDHP – 9 Box Jumps – 40 DU’s – 15 SDHP – 15 Box Jumps – 40 DU’s – 21 SDHP – 21 Box Jumps – 40 DU’s TC = 20 mins ...

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  • WOD 5-8 / Team WOD

    Strength/Skills: WOD prep Conditioner: 2 RFT in buddy Teams ‪- 100 KB Swings 24/16 ‪- 80 Burpees‬ ‪- 60 Cal Bike ‬ ‪- 40 Box Jump Overs‬ 24″/20″ ‪- 20 HSPU * Break up the reps any way you want‬\ ** TC = 35 mins ...

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  • WOD 4-8 / "Diane"

    Strength/Skills: Every 2 mins for 12 mins – 6 Deadlifts Conditioner: For Time! 21-15-9 – Deadlift 225/155 or scale = 60% 1 RM – Handstand Push Ups Then immediately run: – 2 Miles AFAP * Score = tiebreak time b/w ladder and run ...

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  • WOD 3-8 / Back Squats

    Strength/Skills: 15 mins for 6 sets – 6 Back Squats Conditioner: 6 RFT – 12/10 Cal Row – 8 Burpees On Plate – 6 Box Jumps 24″/20″ – 36 DU’s TC = 20 mins ...

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  • WOD 2-8 / Pistols

    Strength/Skills: Every 2 mins for 12 mins – 5 Pistols (each leg) Conditioner: 15 min AMRAP – 10 Front racked Lunges 95/65 – 10 Pull-ups – 10 Wall Balls 20/14 – 10 Burpees ...

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  • WOD 1-8 / Power or Squat Clean

    Strength/Skills: 15 mins for – 8-8-6-6-4-4 Power/Squat Clean Conditioner: For time! 21-18-15-12-9-6-3 – Power Clean 115/75 – KB Swings 24/16 – Ring Push-ups – Sit Ups TC = 25 min ...

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  • WOD 31-7 / Push Press

    Strength/Skills: 15 mins for – 8-8-6-6-4-4 Push Press Conditioner: TABATA’s for MAX reps – Ground To Overhead 135/95 —-> 1 min rest – Russian KB Swings 24/16 —-> 1 min rest – Back Squat 135/95 —-> 1 min rest – Deadlifts 155/115 * TABATA = 8 rounds x 20 sec AMRAP, 10 sec rest ...

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  • WOD 30-7 / Bench Press

    Strength/Skills: Every 2 Mins for 12 Mins – 8-8-6-6-4-4 Bench Press Conditioner: 23 min Ladder – 1 Thruster 115/65 – 2 Burpees over the bar – 3 Strict Pull-ups – 2 Thruster – 3 Burpees over the bar – 4 Strict Pull-ups – 3/4/5 – 4/5/6 – 5/6/7 – Etc… etc… ...

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  • WOD 29-7 / Team WOD

    Conditioner: Buddy-team Chipper – 1600m Slam Ball Run ( 1 ball per team) – 50 Burpees – 40 DB Snatches 50/35 – 30 Slam Ball Squats – 20 Slam Ball Push-ups – 30 Slam Ball Squats – 40 DB Snatches – 50 Burpees – 1600m Slam Ball Run TC = 40 mins * Devide the reps as you want, each buddy does ...

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  • WOD 28-7 / "Angie"

    Skills: DU’s practice Conditioner: “Angie” For time! – 100 Pull-ups – 100 Push-ups – 100 Sit-ups – 100 Squats # Afterbash: 300 DU’s * You can not break up the sequence, you must do 100 pull-ups before moving on to push-ups. ...

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  • WOD 27-7 / Plyometrics & Pull-ups

    Plyometric/Strength: Every 2 mins for 12 Mins – 5 Box Jumps 30″/24″ – 5 Strict Pull Ups – Max Effort Hanging L-Sit Hold * Pull-ups weigthed if you can! Conditioner: For Time – 400m Row – 10 Power Cleans 155/115 – 15 Wall Balls 20/14 – 25 Pull-Ups – 50 KB Swings 24/16 – 25 Pull-Ups – 15 Wall Balls 20/14 – 10 Power ...

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  • WOD 26-7 / Deadlifts

    Strength/Skills: Every 2 mins for 12 mins – 8-8-6-6-4-4 Conditioner: For Time! 3-6-9-12-15-18-21 – Ring Push-ups – Knees To Elbows – Deadlifts 225/155 TC = 25 mins ...

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  • WOD 25-7 / Snatch

    Strength/Skills: E.M.O.T.M for 10 mins – 1 Snatch (Full or Power) AHAP Conditioner: 17 min AMRAP – 40 Snatches 65/55 – 50 DU’s – 30 Snatches 95/65 – 50 DU’s – 20 Snatches 115/75 – 50 DU’s – 10 Snatches 135/95 – 50 DU’s – AMRAP Snatches 155/115 ...

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  • WOD 24-7 / Front Squats

    Strength/Skills: Every 2 mins for 12 mins – 8-8-6-6-4-4 Front Squat Conditioner: 5 RFT – 15 Deadlift 135/95 – 10 Push Press 135/95 – 15 Toes To Bar – 10 C2B Pull Up * TC = 20 mins ** Comp = 155/115   ...

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  • OUTDOOR 23-7 / 5 RFT

    Conditioner: 5 Rounds for time! – 800m Run – 15 KB Swings 24/16 – 15 Push ups – 15 KB SDHP – 15 KB Squats * TC = 35 mins ...

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  • WOD 23-7 / Strict Press

    Strength/Skills: Every 2 mins for 12 mins – 8-8-6-6-4-4 Strict Press Conditioner: 7 min AMRAP’s 7 Min AMRAP – 5 Squat Cleans 135/95 – 10 Wall Balls 20/14 —-> 3 min rest 7 Min AMRAP – KB Swings 24/16 —-> 3 min rest 7 Min For max Distance – 60m DB Farmers Walk 35/22,5 ...

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  • WOD 22-7 / Team WOD

    Conditioner: “the Cardio ladder” In buddy teams! 48 Min For max distance and climb the ladder as far as possible Buddy 1: Row 1000m Buddy 2: – 1 Sit-Up – 1 Burpee – 1 Push Up – 1 KB Swing 24/16 2-2-2-2, 3-3-3-3 etc etc * Change positions after buddy 1 is done with the Row ** Continue the ladder where ...

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  • WOD 21-7 / Benchmark "Eva"

    Skills: 10 mins to work on KB Swings and Kipping Pull-Ups Conditioner: For time “EVA” 5 Rounds of: – 800m Run – 30 KB Swing 24/16 – 30 Pull-Ups * This is a long WOD ladies and gents! There will be a 40 min time cap, be mentally prepared!!! ** If you can finish 3 rounds under 24 ...

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  • WOD 20-7 / Muscle-ups

    Strength/Skills: 15 mins for – 5 sets of 4-6 Muscle-Ups or Skill training Conditioner: 20 Min AMRAP – 10 Russian KB Swings 32/24kg Then… 3 sets of Gymnastic Complex: – 1 Knees To Elbow – 1 Toes To Bar – 1 Pull-ups – 1 C2B Pull-ups ...

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  • WOD 19-7 / Back Squats

    Strength/Skills: Every 2 mins for 12 mins – 8-8-6-6-4-4 Back Squats Conditioner: For Time! 3-9-15-21-27 – Lunges Steps 24/16 – Toes to Ring – C2B Pull-ups * TC = 25 mins ...

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  • WOD 18-7 / "Bear Complex"

    Skills: WOD prep Conditioner: For Max LOAD!!! “Bear Complex” 5 sets of 7 rounds: – 1 Power Clean – 1 Front Squat – 1 Push Press – 1 Back Squat – 1 Push Press * You may NOT drop the bar between rounds ** Rest as needed between sets!!! *** Compare to 5-7-2017 ...

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  • WOD 17-7 / Clean & Jerks

    Strength/Skills: Every 2 mins for 12 mins – 2 Clean & Jerks Conditioner: 3 RFT – 15 Burpees over Bar – 15 Hang Power Cleans 135/95 – 45 Wall Balls 20/14 * Competition: 155/115 ** TC = 20 mins ...

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  • OUTDOOR 16-7 / For time!

    Conditioner: 4 Rounds for time: – 600m Run – 40m Plate Overhead walking Lunges 55/35 – 30 Push-ups ...

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  • WOD 16-7 / Overhead Squats

    Strength: 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 135/95 – 20 Push Jerk 135/95 – 10 Muscle Ups * Competition: 155/115 ** TC = 20 mins ...

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  • WOD 15-7 / Team WOD

    Skills: WOD prep Conditioner: Buddy WOD – max Tire Flips – max Wall Balls 20/14 – max KB Swings 24/16 – max DB Thrusters 55/35 – max 100m med ball run 20/14 – max Burpees * 3 mins at each station, 30 sec transition time. ** 1 person works at the time, switch as needed. ...

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  • WOD 14-7 / Deadlifts

    Strength: Every 3 minutes, for 15 mins – 5 Deadlifts – 10 Box Jumps 30″/24″ Conditioner: 10 min AMRAP – 10 Power Cleans 135/95 – 10 Burpees Over the Bar – 10 Pull-Ups * Competition: 155/115 —> 6 mins rest Then… 8 min AMRAP – 10 HR Push-ups – 15 Sit-ups – 30 DU’s ...

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  • WOD 13-7 / For total Time & Weight

    Skills: Snatch + DU’s Conditioner: For TOTAL Time and TOTAL Weight! – 800m Run – 10 Burpee Box Jumps 24″/20″ – 25 DU’s – 3 Snatches AHAP —> 3 min rest – 400m Run – 10 Burpee Box Jumps – 25 DU’s – 3 Snatches AHAP —> 3 min rest – 200m Run – 10 Burpee Box Jumps – 25 DU’s – 3 Snatches AHAP —> 3 ...

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  • WOD 12-7 / Bench Press

    Strength: Every 2 mins for 12 mins – 8 Bench Press Conditioner: 5 RFT – 5 Deadlifts   275/185 – 15 Thrusters  95/65 – 10 C2B Pull-Ups TC = 25 mins ...

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  • WOD 11-7 / Snatch Complex

    Strength/Skills: Every 2 mins for 12 mins – 1 Power Snatch + 1 Hang Power Snatch + 1 OHS Conditioner: Teams of 2 For time! – 50 Box Jumps 24″/20″ – 4x 200m Med Ball Relay Run – 50 Balls Slams – 4x 200m Med Ball Relay Run – 50 Burpees – 4x 200m Med Ball Relay Run TC = ...

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  • WOD 10-7 / Press Complex

    Strength/skills: Every 2 mins for 10 mins – 5 Strict Press + 3 Push 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 115/75 – 15 Toes 2 Bar – 30 KB Swings ...

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  • OUTDOOR 9-7 / 35 min AMRAP

    Conditioner: 35 min AMRAP Complete as a complex starting on the right hand then go to the left, weight for KB: 24/16 – 10 KB Suitcase Deadlifts –  8 KB Frontsquats –  6 KB Power Cleans –  4 KB Clusters 300m Run * Breaking up your complex results in a 100m run penalty. ...

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  • WOD 9-7 / Back Squats

    Strength/Skills: Every 2 mins for 12 mins – 8 Back Squats Conditioner: For Time! 27-21-15-9 – Deadlifts 225/155 – Back Squats 135/95 – 200m Run * Use 1 bar, comp = 275/185 ** TC = 20 mins ...

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  • BBQ WOD 8-7 / CrossFit "Golf"

    Conditioner: For Time – 20 Pull-Ups – 25 Burpees – 30 Box Jumps 24″/20″ – 35 Toes to Bar – 40 Wall Balls 20/14 – 45 KB Swings 24/16 – 50 Shoulder to Overhead 95/65 – 55 Sit-Ups – 600m Run * You count your breaks at each “hole” as strokes. If you break twice before the end, you would give ...

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  • OUTDOOR 8-7 / For Time!

    Conditioner: For time! – 1600m Run Then… 8 rounds of: * 10 DB Squat 35/20 * 5 Push-ups – 800m Run Then… 4 rounds of: * 10 DB Squat * 5 Push-ups – 400m Run Then… 2 rounds of: * 10 DB Squat * 5 Push-ups TC = 45 mins ...

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  • WOD 8-7 / Power Cleans

    Strength/Skills: Every 2 mins for 16 mins – 5 Power cleans Conditioner For time! – 30 Cal Row – 30 Burpees – 30 Wall Balls 20/14 – 30 KB Swings 24/16 – 30 Push Press 115/75 – 30 Pull-Ups TC = 15 mins ...

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  • WOD 7-7 / Overhead Squat

    Skills:  – Overhead Squat Conditioner: Hero WOD “Bull” 2 Rounds for time of: – 200 Double Unders – 50 OH squats 135/95 – 50 Pull-ups – Run 1 mile TC = 40 mins ...

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