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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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  • WOD 6-7 / Strict Press

    Strength/Skills: 10 mins for 5 sets – 8 Strict Press Conditioner: For Time! Buy in: 500m Row 33-27-21-15-9 – DU’s – Box Jumps 24″/20″ – KB Snatch (alt L&R) 24/16 Buy Out: 500m Row * TC = 25 mins ...

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  • WOD 5-7 / Chipper for time!

    Conditioner: For Time! – 50 Sit-ups – 40 Wall balls 20/14 – 30 Pull-Ups – 20 HR Push-ups or HSPU – 10 Power Cleans 155/115    Competition 185/135 – 40 Sit-Ups – 30 Wall balls – 20 Pull-Ups – 10 HR Push-ups or HSPU – 5 Power Cleans – 30 Sit-Up – 20 Wall balls – 10 Pull-Ups – 5 HR Push-ups or HSPU – 5 ...

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  • WOD 4-7 / Front Squats

    Strength/Skills: Every 2 Mins for 12 Mins – 3 Front Squat with 3 sec HOLD! Conditioner: In Teams of 2 – 3 rounds each – Row 500 Meters – 20 Wall Balls 20/14 – 20 Toes to Bar TC = 25 mins ...

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  • WOD 3-7 / Pull-ups & Cleans

    Strength/Skill: Every 2 Mins for 10 Mins – Max Unbroken Strict Pull Ups Power: 10 Min Power C&J Ladder by 1’s 135/95 Min 1 = 1 Power Clean & Jerk Min 2 = 2 Power Clean & Jerks Min 3 = 3 Power Clean & Jerks and so on and so forth… * If you can’t finish ...

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  • WOD 2-7 / Ring Dips & HS Hold

    Skills/strength: Every 3 Mins for 15 Mins – 10 Ring Dips – 60 Sec Rest – 30 Sec Handstand Hold Conditioner: 14 min AMRAP – 9 Deadlifts 225/155 – 12 Burpees over the Bar – 200m Run * Competition: 275/185 ...

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  • OUTDOOR 2-7 / "Murph"

    Conditioner: “MURPH with a twist” 4 RFT 800m Run then… 5 Rounds of: – 5 Push Ups – 10 Sit Ups – 15 Air Squats ...

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  • OUTDOOR 1-7 / Ladder

    Conditioner: 35 min Ladder – 1 Hill Sprint – 1x walking Lunges Downhill – 10 KB Swings 24/16 – 600m Run – 2 Hill Sprints – 2x walking Lunges Downhill – 12 KB Swings 24/16 – 600m Run 3-3-14/600m 4-4-16/600m etc…. ...

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  • WOD 1-7 / Testweek 1 RM Front Squat

    Strength: 15 mins to find a 1 RM – Front Squat OR 6 sets of 8 reps Conditioner: For time! – 1000M Row followed immediately by . . . 4 rounds of: – 30 DU’s – 10 Hang Power Snatch 95/65 TC = 20 mins ...

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  • WOD 30-6 / Testweek 1 RM Deadlift

    Strength: 15 mins to find a 1 RM – Deadlift OR 6 sets of 8 reps Conditioner: Hero WOD “Roy” 5 Rounds for  time – 15 Deadlifts 225/155 – 20 Box Jumps 24″ – 25 Pull-ups TC = 25 mins ...

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  • WOD 29-6 / Testweek 1 RM Thruster

    Strength: 15 mins to find a 1 RM – Thruster OR 6 sets of 8 reps Conditioner: 18 Min AMRAP – 15 Single Arm Russian KB Swing (Right) 24/16 – 10 Burpees – 15 Single Arm Russian KB Swing (Left) 24/16 – 10 Burpees – 400m Run ...

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  • WOD 28-6 / Testweek 1 RM Snatch

    Strength: 15 mins to find a 1 RM – Snatch OR 6 sets of 8 reps 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 mins ...

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  • WOD 27-6 / Testweek 1 RM Bench Press

    Strength: 15 mins to find a 1 RM – Bench Press OR 6 sets of 8 reps 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 * Competition = M: 135/115 F: ...

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  • WOD 26-6 / Testweek 1 RM OHS

    Strength: 15 mins to find a 1 RM – Overhead Squat OR 6 sets of 8-10 reps Conditioner: In teams of two “Barbara” – 20 Pull-Ups – 30 Push-Ups – 40 Sit-ups – 50 Squats * Only one person working at a time!! ** TC = 25 mins ...

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  • WOD 25-6 / Testweek 1 RM Squat Clean

    Strength: 15 mins to find a 1 RM – Squat Clean Conditioner: 3 RFT – 21 Push Press 115/75 – 18 Cal Row – 15 Toes to Bar ...

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  • OUTDOOR 24-6 / "Kettlebell fun"

    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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  • WOD 24-6 / Testweek 1 RM Bench Press

    Strength: 15 mins to find a 1RM – Bench Press Conditioner: 3 RFT – 200m Run – 25 Power Snatches 75/55 TC = 15 mins ...

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  • WOD 23-1 / Testweek 1 RM Thruster

    Strength: 15 mins to find a 1RM – Thruster Conditioner: “Badger” – 30 Squat Cleans 95/65 – 30 Pull-ups – 800m Run TC = 30 mins ...

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  • WOD 22-6 / Testweek 1 RM Snatch / OHS

    Strength: 20 mins to find a 1 RM – Snatch + Overhead Squat 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 * Competition = 115/75 ...

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  • WOD 21-6 / Testweek 1 RM C&J

    Strength: 15 mins to find 1 RM – Clean & Jerk Conditioner: 4 RFT – 200m Run – 10 Power Cleans 135/95 – 5 Shoulder 2 Overhead * Competition: 155/115 ...

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  • WOD 20-6 / Testweek 1 RM Front/Back Squat

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

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  • WOD 19-6 / Testweek 1 RM SP/PP/PJ

    Strength: 20 mins to find 1 RM – Strict Pr. / Push Pr. / Push Jerk Conditioner: 6 RFT – 5 C2B Pull-ups – 10 Burpee on target – 5 Thrusters 115/75 TC = 12 mins ...

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  • WOD 18-6 / Testweek 1 RM Deadlift

    Strength: 15 Mins to find a 1RM – Deadlift Conditioner: For Time! – 800m Run – 50 Push Press 75/45 – 40 Box Jumps 24″/20″ – 30 Burpees – 20 Toes 2 Bar – 10 Muscle Ups * TC = 20 mins ...

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  • WOD 17-6 / Thrusters

    Strength: Every 2 Mins for 12 Mins – 3 Thrusters *Work up to a heavy set for the day Conditioner: 10 Rounds for MAX reps – 250/200m Row – 10 KB Swings 28/20 – Max reps Box Jumps 24″/20″ * TC = 2 mins and 60 sec rest b/w rounds ...

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  • OUTDOOR 17-6 / For Time!

    Conditioner: For time! – 800m Run – 50 Lunges – 400m Run – 50 Air Squats – 200m Run – 50 Sit Ups – 400m Run – 50 DU’s – 50 Lunges – 50 Air Squats – 50 Sit Ups – 50 DU’s ...

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  • WOD 16-6 / "Murph"

    Skills: Kipping/Butterfly Pull-ups Conditioner: 1/2 Murph for time! – 800m Run – 50 Pull-ups – 100 Push-ups – 150 Air Squats – 800m Run TC= 30 min ...

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  • WOD 15-6 / Power Snatch

    Strength/Skills: 3 Rounds of 5 Min E.M.O.T.M – 3 Power Snatch * 1 Min rest after each 5 Min E.M.O.T.M. Conditioner: 3 RFT – 50 DU’s – 30 Wall Balls 20/14 – 15 Pull-Ups TC = 15 mins Competition = 10 Muscle-ups ...

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  • WOD 14-6 / Strict Press

    Strength/Skills: 15 mins 5 Rounds – 8-12 Strict Press * Rest 60 Sec Conditioner: For Time! – 100m Run – 30 Pull-ups – 30 Box Jumps 24″/20″ – 200m Run – 20 Pull-ups – 20 Box Jumps 24″/20″ – 400m Run – 10 Pull-ups – 10 Box Jumps 24″/20″ – 800m Run – 5 Pull-ups – 5 Box Jumps 24″/20″ TC = 20 mins ...

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  • WOD 13-6 / Chipper!

    Conditioner: For time! – 75 DU’s – 50 Deadlifts 135/95 – 25 Box Jumps 24″/20″ – 50 DU’s – 25 Deadlifts 135/95 – 12 Box Jumps 24″/20″ – 25 DU’s – 12 Deadlifts 135/95 – 6 Box Jumps 24″/20″ – 15 Strict Pull-ups – 15 Hang Power Cleans 135/95 – 15 Back Squats 135/95 – 10 Strict Pull-ups – 10 Hang Power Cleans – 10 Back ...

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  • WOD 12-6 / Back Squats

    Strength/Skills: Every 2 mins for 14 mins – 3 Back Squats Conditioner: 12 Min AMRAP – 10 Clean & Jerk 135/95 – 3 Rounds of Cindy ( = 5 Pull Ups, 10 Push Ups, 15 Air Squats) – 10 Clean & Jerk – 3 Rounds of Cindy – 10 Clean & Jerk * Competition: 155/115 ...

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  • WOD 11-6 / Bench Press

    Strength/Skills: 15 mins for 6 sets – 4-6 Bench Press * 45-60 sec rest Conditioner: 20 min Ladder – 2 Squats 95/65 – 2 Burpee – 2 Pull-up – 2 Knees 2 elbow – 2 Toes 2 Bar – 4 Squats 95/65 – 2/2/2/2 – 6 Squats 95/65 – 2/2/2/2 – 8 Squats 95/65 – 2/2/2/2 enz… enz.. * Competition = OHS 115/75 ...

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  • OUTDOOR 10-9 / Tabata time!

    Conditioner: Alternating Tabata – Pushups – Situps 4 min rest and Mobility Then…. Alternating Tabata – DB Snatch R 20/12  Comp 24/16 – Burpees – DB Snatch L 20/12  Comp 24/16 – Wall balls 20/14# ...

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  • WOD 10-6 / Deadlifts

    Strength: Every 3 mins for 12 mins – 3 Deadlifts – 6-8 Strict Pull Ups Conditioner: 12 Min AMRAP – 5 Burpees – 10 KB Snatch 24/16 – 20 DU’s Competition: 28/20 ...

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  • WOD 9-6 / CF Open 16.4

    Skills: 20 mins – 10 mins Mobility work – 10 mins WOD prep Conditioner: 13 min AMRAP – 55 Deadlifts 225/155 – 55 Wall Balls 20/14 – 55 Cal Row – 55 HSPU ...

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  • WOD 8-6 / Buddy WOD

    Skills: Clean and Jerks Conditioner: E.M.O.T.M for 32 Mins ( in buddy teams one Barbell) Clean and Jerk ladder Starting Weight 75/55 Increase weight with 10# and do 5 reps until 95/75 Then… 3 reps until 115/105 then increase the weight with 5# and do 1 rep each minute for the remaining time *If you can’t go up in ...

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  • WOD 7-6 / Chipper for time

    Conditioner: For Time! – 80 DU’s – 70 Jumping Air Squats – 60 KB Swings 24/16 – 50 KB Lunges 24/16 – 40/30 Cal Row – 30 Box Jumps 24″/20″ – 20 Toes To Bar – 10 HandStand Push Ups (strict) – 5 Muscle-Ups Buy Out= 1600m run – TC = 40 mins ...

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  • WOD 6-6 / Press Complex

    Strength/Skills: Every 2 mins for 12 mins – 2 Strict Press + 3 Push Press Conditioner: 20 min AMRAP – 9 Ring Dips – 12 Sumo Deadlift High Pull 135/95 – 15 Box Jumps 24″/20″ ...

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  • WOD 5-6 / Snatch Complex

    Strength/Skills: Every 2 mins for 16 mins – 1 Hi Hang Snatch + 1 Hang Snatch + 1 Overhead Squat * Build to up to a heavy on today’s complex Conditioner: 15 min AMRAP – 10 Power Snatch 115/75 –  5 Burpee Over Bar – 10 Overhead Squat 115/75 –  5 Burpee Over Bar * Competition: 135/95 ...

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  • WOD 4-6 / Front Squats

    Strength: Every 2 mins for 14 mins – 4 Front Squats Conditioner: For Time! – 50 KB Swings 24/16 – 50 Sit-ups – 25 Wall Balls 20/14 – 40 KB Swings – 40 Sit-ups – 20 Wall Balls – 30 KB Swings – 30 Sit-ups – 15 Wall Balls – 20 KB Swings – 20 Sit-ups – 10 Wall Balls – 10 KB Swings – 10 Sit-ups – ...

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  • OUTDOOR 3-6 / 3 RFT

    Conditioner: In Buddy teams 3 RFT – 5 mins for MAX Cal Row – 100 Wall Balls 20/14 – 80 KB Sumo Deadlifts High Pulls 24/16 – 60 Hand Release Push Ups – 40 KB Swings 24/16kg – 20 Burpees ...

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  • WOD 3-6 / Back Squats

    Strength: Every 2 mins for 12 mins – 4 Back Squats Conditioner: For Time! – 30 Handstand Push Ups – 15 Power Cleans 135/95 or 175/115 – 20 HSPU – 10 Power Cleans – 10 HSPU – 5 Power Cleans TC = 20 mins ...

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  • WOD 2-6 / Bench Press

    Strength/Skills: 12 mins for 6 sets – 5 Bench Press Conditioner: Gymnastics complex A: 10 min AMRAP – 1 Pull-up – 1 Knees to Elbows – 1 Toes to Bar – 1 Pull-up  C = Muscle up – 20 DU’s C = 30 DU’s B: 8 min AMRAP – 1 Pull-up – 1 Knees to Elbows – 1 Toes to Bar – (Comp add ...

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  • WOD 1-6 / 5 RM Thrusters

    Strength/Skills: 15 mins to find a 5RM – Thruster Conditioner: For Time! Buy in: 200 DU’s             (Comp = 300 DU’s) Then… 10-20-30-40 – Thrusters 95/65 – Toes to Bar – Box Jumps 24″/20″ TC = 40 mins ...

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  • WOD 31-5 / Clean Complex

    Strength: Every 2 mins for 12 mins – 3 Position Clean (Hi-Hang, Hang, Ground) * Build to today’s heaviest triple, try and get heavier than last week… Conditioner: 4 RFT 15 Reps of the following Complex using 95/65 – 1 Power Clean – 1 Front Rack Lunge R – 1 Front Rack Lunge L – 1 Shoulder to Overhead – ...

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  • WOD 30-5 / Deadlifts

    Strength/Skills: Every 2 min for 12 mins – 5 Deadlifts Conditioner:  For time in teams of 2 Buy In: 50 Burpees, then… – Row a 4k for time * The Catch: At the 1k, 2k, and 3k marks you must stop and do 20 Wall Balls 20/14 ** TC = 30 mins ...

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  • WOD 29-5 / Front Squats

    Strength/Skills: Every 2 mins for 12 mins – 3 Front Squat * Build to today’s heaviest triple Conditioner: 3 RFT – 10 Strict Pull-Ups – 25 KB Swings 24/16 – 50 Air Squats * Competition: 32/24 ...

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  • OUTDOOR 28-5 / For time!

    Conditioner: For time! A) 5 Rounds of: 200m Run 20 Air Squats -Then 1k Run- B) 5 Rounds of: 200m Run 20 Sit Ups -Then 1k Run- C) 5 Rounds of: 200m Run 20 Push Ups -Then 1k Run- ...

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  • WOD 28-5 / Push Press

    Strength/Skills: Every 2 mins for 12 mins – 3 Push Press * Build to today’s heaviest triple. Conditioner For Time! – 5 Muscle Ups – 20 Deadlifts 225/175 – 100m Run – 4 Muscle Ups – 15 Deadlifts – 200m Run – 3 Muscle Ups – 10 Deadlifts – 400m Run – 2 Muscle Ups – 5 Deadlifts – 800m Run * Competition: 275/185 DL ** TC = ...

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  • WOD 27-6 / Weighted Lunges

    Strength/Skills: Every 2 mins for 10 mins – 8 Lunge steps * AHAP! Conditioner: 2 RFT – 750m Row – 15 Power Cleans 135/95 – 20 Toes 2 Bar – 25 Air Squats * TC = 20 mins ** Competition: 155/115 ...

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  • WOD 26-5 / Buddy WOD

    Skills: Clean & Jerks Conditioner: Buddy Teams – 50 Clean & Jerks 95/65 – 800m  Run – 40 Clean & Jerks 115/75 – 600m Run – 30 Clean & Jerk 135/95 – 400m Run – 20 Clean & Jerks 145/100 – 200m Run – 10 Clean & Jerks 165/115 Competition: 95/65……135/95…..165/115….185/125…205/145 TC = 35 min ...

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  • WOD 25-5 / Back Squats

    Strength/Skills: 15 mins to find a – 2 rm Back Squat Conditioner: For Time! 21-15-9 – Thrusters 135/95 – Chest to Bar Pull Ups ...

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  • WOD 24-5 / Push Jerk

    Strength/Skills: Every 2 mins for 10 mins – 4 Push Jerks Conditioner: 7 RFT – 7 Overhead Squats 135/95 – 7 HSPU – 7 Burpees over the Bar TC = 20 mins ...

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  • WOD 23-5 / HSPU

    Strength/Skills: Every 2 mins for 10 mins – 5-7 Handstand Push-Up Conditioner: 8 RFT – 5 Muscle-Ups – 12 Burpees – 50 DU’s TC = 24 mins ...

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  • WOD 22-5 / Clean Complex

    Strength: Every 2 mins for 12 mins – 1 Hi-Hang Clean + 1 Hang Clean + 1 Clean (ground) *Build to today’s heaviest triple Conditioner: 12 min Ladder By 2’s – Hang Power Clean 115/75 – Front Squat 115/75 – Shoulder 2 Overhead 115/75 * Competition: 135/95 ...

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  • WOD 21-5 / Pinkster Team WOD

    Conditioner: In teams of 3 Start in the “holding” area. 1 person works the other two persons stays in the area. Tag your buddy to switch places. Al the running will be as a group. Only 1 team member can switch the plates. For time! – 200m run – 150 Deadlifts 275/185 – 200m run – 120 ...

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  • WOD 20-5 / Mandatory Rest day

    Mandatory Rest day Some random training principles: * ENJOY working out but also enjoy the rest days. * BALANCE your workout days with rest and recovery days (it is part of the program). * TRUST  and follow the program, think long term ….training takes time. * QUALITY only in training and life in general. * DON’T LOWER ...

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  • WOD 19-5 / Rope Climbs

    Strenght: Every 2 Mins for 8 Mins – 2 Legless Rope Climbs Conditioner: Team WOD In teams of two, one partner works at a time! – 800m Relay Run (alternating 200 meters) Then… 20 rounds of… – 4 Strict Pull-ups – 6 Hang Power Cleans 135/85 – 8 Burpees Then… – 800m Relay Run TC = 30 mins ...

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  • WOD 18-5 / Deadlifts

    Strength/Skills: Every 2 min for 12 mins – 5 Deadlifts Conditioner: 22 min AMRAP – 8 Deadlifts 275/185 – 6 Box Jumps 24″/20″ – 8 KB Box Step-ups 24/16 – 12 Sit-ups ...

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  • WOD 17-5 / Weighted Lunges

    Strength: Every 2 mins for 10 mins – 8 Front Racked Lunges steps Conditioner: For time! – 800m Run – 40 DB Snatches 50/35 – 40 Toes to Bar – 400m Run – 20 DB Snatches – 20 Toes to Bar – 200m Run – 10 DB Snatches – 10 Toes to Bar TC = 25 mins ...

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  • WOD 16-5 / Weighted Push-ups

    Power: Every 2 mins for 10 mins – 8-12 Reps weighted Push Ups * Use a plate that is challenging, you should not be able to do more than 12 Reps! Conditioner For Time! – 40/30 Cal Row – 30 Thrusters 135/95 – 25 Box Jump 24″/20″ * TC = 15 mins ...

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  • WOD 15-5 / Clean & Jerks

    Strength/Skills: Every 2 mins for 12 mins – 2 Clean & Jerks Conditioner: 3 RFT – 10 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 14-5 / For Time

    Conditioner: For time – 200m WB Run (1 per team) – 20 Tire Flips (together) – 30 Alt DB Snatches (each) 50/35 – 400m WB Run – 15 Tire Flips – 25 Alt DB Snatches – 600m WB Run – 10 Tire Flips – 20 Alt DB Snatches – 800m WB Run – 5 Tire Flips – 15 Alt DB Snatches ...

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  • WOD 14-5 / Front Squats

    Strength/Skills: Every 3 mins for 15 mins – 3 Tempo Front Squat @ 32X1 Conditioner: 21 Min AMRAP – 1 Rope Climb – 5 Hang Power Clean 135/95 – 10 Toes To Bar – 20 DU’s * Competition: 155/115 ...

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  • OUTDOOR 13-5 / For time & reps

    Conditioner: For time and Max Reps In buddy teams: 1) 1k Run 2) AMRAP of – 3 Burpees – 6 Push-Ups – 9 Air Squats * Switch! Then…. 1) 1k Run 2) Max Slam Ball Ground of Shoulder * Switch! Then… 1) 1k Run 2) Max DU’s * Switch! ...

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  • WOD 13-5 / Deadlifts

    Strength: Every 2 mins for 12 mins – 5 Deadlifts Conditioner: For time! – 400m Run – 20 C2B Pull-Ups – 30 HR Push Ups – 400m Run – 30 HR Push Ups – 20 C2B Pull-Ups – 400m Run * TC = 18 Mins ...

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  • WOD 12-5 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins – 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: 4 Rounds for Max Reps – 60 sec Cal Row – 60 sec Rest – 60 sec Jumping Back Squats 75/55 – 60 sec Rest – 60 sec Strict Pull-Ups – 60 sec Rest – 60 sec Push-Ups – 60 ...

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  • WOD 11-5 / Pistols

    Strength/Skills: Every 2 mins for 12 mins – 10 Pistols (alternating) Conditioner: 14 Min AMRAP – 10 Burpee Pull-ups – 20 KB Swings 24/16 – 200m Run * Competition = 32/24 ...

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  • WOD 10-5 / Press Complex

    Strength/Skills: Every 3 mins for 12 mins – MAX reps Strict pr. then –> Push pr. then –> Push jr. * Start at 95/65, set needs to be unbroken, and add weight if you exceed above 30 reps Conditioner: For time in Buddy teams ‪6 Rounds (3/each): ‪- 250m row, while buddy holds double KB front ...

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  • WOD 9-5 / Thrusters

    Strength: Every 2 Mins for 10 Mins – 10 Thrusters * Work up to a challenging weight for the day… Conditioner: “The Chief” 5 x 3 Min AMRAP of: – 3 Power Cleans 135/95 – 6 Push-ups – 9 Air Squats * Rest 1 minute b/w rounds ...

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  • WOD 8-5 / Front Squats

    Strength: E.M.O.T.M. for 6 mins – 3 Front Squats Conditioner: For Time! 3-6-9-12-15-18-21 – Pull Ups – HR Push Ups ——–> 6 min rest 21-18-15-12-9-6-3 – Burpee Box Jumps 24″/20″ – SDHP 24/16 * Competition: Use 28/20 ** TC = 35 Mins ...

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  • OUTDOOR 7-5 / For Time

    Conditioner: For time! 9 Rounds of complex 800m Run 6 Rounds of complex 600mRun 3 Rounds of complex 400m Run complex = – 3 Burpees – 6 Sit Ups – 9 Air Squats ...

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  • WOD 7-5 / Strongman

    Skills: – Tire Flips/Battle rope/Landmine/Atlas Stones Conditioner: Buddy Strongman WOD 9 min AMRAP, rotate every 90 sec, repeat 3 times – Max Sled Pulls/Push – Max Reps Atlas stone – Max Reps Landmine Back Pulls 135/95 – Max Rounds Buddy Carry – Max Reps Tire Flips – Max Reps Battle Rope * 3 min rest between rounds ** Battle Rope = ...

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  • WOD 5-5 / Clean & Jerks

    Strength/Skills: Every 2 mins for 12 mins – 3 Clean to Split Jerk Conditioner: 6 Min AMRAP – 104 Wall Balls 20/14 – 52 Pull-Ups – 1 mins rest then… 4 RFT – 28 Pistols – 15 Power Cleans 115/75 TC = 10 mins ...

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  • WOD 5-5 / Chipper for Time

    Skills: – WOD Prep Conditioner: For Time! Buy in : 800m run – 30 Cal Row – 30 Hang Power Clean 135/95 – 30 KB Swings 24/16kg – 30 Toes To Bar – 30 Wall balls 20/14 – 30 Box Jumps 24″/20″ – 30 Pull-Ups Buy out: 100 DU’s * TC = 30 mins ** Competition: 28/20 ...

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  • WOD 4-5 / Snatch Complex

    Skills: Every 2 mins for 12 mins – 2 Hi-Hang Snatch + 2 Drop Snatch + 1 Overhead Squat Conditioner: 16 min AMRAP – 5 Power Snatch 135/95 – 10 Burpee Box Jumps 24″/20″ – 20 KB Swings 24/16 – 200m Run ...

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  • WOD 3-5 / Muscle-up

    Strength/Skills: E.M.O.T.M. for 15 mins 1st Min: 4-6 Muscle Ups 2nd Min: 20-30 Sec Hanging L-Sit 3rd Min: 30 Sec Superman Hold Conditioner: 2 RFT – 500m Row – 10 Shoulder to Overhead 135/95 – 20 Burpees – 30 Wall Balls 20/14 TC = 20 mins ...

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  • WOD 2-5 / Bench Press

    Strength/Skills: Every 2 mins for 12 mins – 3 Bench press Conditioner:  15 mins AMRAP – 3 Power Cleans 135/95 – 5 Front Squats 135/95 – 7 Box Jumps 24″/20″ – 21 Sit-ups * Competition: use 165/115 ...

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  • WOD 1-5 / Press Complex

    Strength/Skills: Every 2 mins for 10 mins – 3 Strict Press + 2 Push Press Conditioner: 6 Rounds EACH for time! – 10 Push Press 115/75 – 10 Burpee over bar – 250m Row * Score is fastest round ** Every 5 mins for 30 mins, remaining time is rest! Goal is to hit each round AFAP! ...

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  • OUTDOOR 30-4 / AMRAP

    Conditioner: 35 min AMRAP – 10 Rounds of Complex – 1000m Run Complex = * 1 Lunge Step (L+R) * 1 Air Squat * 1 Push-up * 1 Burpee ...

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  • WOD 30-4 / Power Snatch

    Skills: Every 3 mins for 9 mins – 3 Drop Snatch + 3 Hi-Hang Snatch Conditioner: For Time! 21-15-9 – Power Snatch 95/65 – Box Jumps 24″/20″ ——> 3 min rest 12-9-6 – Power Snatch 115/75 – Box Jumps 24″/20″ ——> 3 min rest 9-6-3 – Power Snatch 135/95 – Box Jumps 24″/20″ TC = 25 mins   ...

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  • OUTDOOR 29-4 / For Time

    Conditioner: For Time! – 800m Run – 25 Single Leg R Deadlifts 24/16 – 25 Single Leg L Deadlifts 24/16 – 400m Run – 75 HR Push Ups – 200m Run – 100 Sit Ups – 150 Air Squats ...

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