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WOD

Strength/Skills: 15 mins for 6 sets – 5 Bench Press Conditioner: For time! 10,9,8,7,6,5,4,3,2,1 – KB Swings 24/16 – Box Jumps 24″/20″ – Burpees TC = 15 mins ...

Lees meer over WOD 25-4 / Bench Press
  • WOD 24-4 / 'Frindy'

  • Skill: Thrusters Conditioner: For time! – 21 Thrusters 95/65 – 3 Rounds “Cindy” – 15 Thrusters 95/65 – 3 Rounds “Cindy” – 9 Thrusters 95/65 – 3 Rounds “Cindy” * Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats ...

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  • WOD 23-4 / Front Squats

  • Strength/Skills: 15 mins for 5 sets of – 5 Front Squats Conditioner: 20 min AMRAP – 12 Power Cleans 95/65 – 10 Cal Bike – 12 Shoulder to Overhead 95/65 – 10 Cal Ski – 12 Wall Balls 20/14 – 10 Cal Bike ...

    Lees meer over WOD 23-4 / Front Squats
  • EASTER WOD 22-4 / "Murph"

  • Skills: Kipping/Butterfly Pull-ups Conditioner: For time! Hero WOD ‘Murph’ – 1600m Run – 100 Pull-ups – 200 Push-ups – 300 Squats – 1600m Run TC= 60 min ...

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  • WOD 20-4 / Strict Pull-ups

    Strength/Skills: 10 mins for 5 sets of – 5 Strict Pull-Ups * Weighted if you can! Then… For time! – 60 Burpees – 400m Run – 50 Pull-Ups – 400m Run – 40 KB Swings 24/16 – 400m Run – 30 Power Snatches 95/65 – 400m Run TC= 35 min ...

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  • WOD 19-4 / Hero "Roy"

    Strength/Skills: – WOD prep / mobility Conditioner: Hero WOD “Roy” 5 Rounds for  time – 15 Deadlifts 225/155 – 20 Box Jumps 24″ – 25 Pull-ups ...

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  • LIGHT WOD 18-4 / Back squats

    Strength/Skills: 15 mins for 6 sets – 12 Back Squats Conditioner: For Time! 21-15-9 of: – Power Cleans 75/55 – Knee Raises * Every 2 mins do 3 burpees Buy out: 3 Rope Climbs (Descents) ...

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  • WOD 18-4 / Back Squats

    Strength/Skills: 15 mins for 6 sets – 12 Back Squats @ 50-60% Conditioner: For Time! 21-15-9 of: – Power Snatches 115/75 – Toes 2 Bar * Every 2 mins do 5 burpees Buy out: 3 Rope Climbs (Legless) ...

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  • WOD 17-4 / HSPU

    Skill: 12 Min E.M.O.T.M Even Mins – 5 Hand Stand Push Ups Odd Mins – 30 Double Unders Conditioner: 12 Min AMRAP – 10 Push Press 115/75 – 10 Ring Dips – 10 Burpees ...

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  • WOD 16-4 / Deadlifts

    Strength/Skills: 12 mins for 5 sets of – 5 Deadlift Conditioner: 5 Rounds for time – 5 Box Jumps 30″/24″ (If you cannot land softly you MUST do Step Ups!) – 10 Pull Ups – 10 Thrusters 95/65 – 400m Run TC= 25 min! ...

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  • OLY 15-4 / Week 12

    Strength/Skills: A) 3 Sets of – 1 Hang Snatch + 1 Power Snatch B) 4 Sets of –  1 Clean Pull + 1 Clean C) 3,2,1,3,2,1 – Back Squats   ...

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  • LIGHT WOD 15-4 / Strict Press

    Strength/Skills: 12 mins for 6 sets of – 3 Strict Press Conditioner: For Time! – 10 Power Clean 65/55 – 2 Rope Climbs (Descends) – 20 Hand Release Push Ups – 10 Power Clean – 2 Rope Climbs – 15 Hand Release Push Ups – 10 Power Clean – 2 Rope Climbs – 10 Hand Release Push Ups – 10 Power Clean – ...

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  • WOD 15-4 / Strict Press

    Strength/Skills: 12 mins for 6 sets of – 3 Strict Press Conditioner: For Time! – 10 Power Snatch 95/65 – 1 Rope Climbs (Legless) – 20 Hand Release Push Ups – 10 Power Snatch – 1 Rope Climb – 15 Hand Release Push Ups- 10 Power Snatch – 1 Rope Climb – 10 Hand Release Push Ups – 10 Power Snatch – ...

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  • OUTDOOR 14-4 / 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 14-4 / Squat variations

    Mobility work: Squat routines Conditioner: For time! – 50 Back Squat 135/105 – 40 Front Squat 115/95 – 30 Overhead Squat 95/65 – 20 Air Squats – 10 Box Jumps 24″/20″ ...

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  • WOD 13-4 / Power Cleans

    Strength: E.M.O.T.M for 10 mins – 2 Power Cleans @ 90% 1RM Conditioner: 15 Min AMRAP – 6 Hang Cleans 135/75 – 9 Deadlifts 135/75 – 12 Burpee lateral box jumps ...

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  • WOD 12-4 / Jacked 25

    Strenght/Skills: – WOD prep Conditioner: For time! “Jacked 25” – 25 Deadlifts 225/155 – 400m Run – 25 Toes To Bar – 400m Run – 25 Box Jumps – 400m Run – 25 Burpees – 400m Run – 25 C2B Pull Ups – 400m Run – 25 Goblet Squats 24/16 – 400m Run * Compare to previous score! ...

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  • LIGHT WOD 11-4 / Front Squats

    Strength/Skills: 16 mins for 5 sets – 5 Front Squats Conditioner: 15 Min AMRAP – 10 Wall Balls 14/12 – 1 Rope Climb (Descent) – 10 Knee raises – 25 Single Unders ...

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  • WOD 11-4 / Front Squats

    Strength/Skills: 16 mins for 5 sets – 3 Front Squats * 2 Min rest b/w sets Conditioner: 15 Min AMRAP – 10 Wall Balls 20/14 – 1 Rope Climb (Legless) – 10 Toes to Bar – 25 DU’s ...

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  • WOD 10-4 / KB Snatch

    Skills: KB Snatch Strength: 8 Mins E.M.O.T.M Even Mins: 5 KB Snatches L-Arm Odd Mins: 5 KB Snatches R-Arm Conditioner: Descending ladder – 50 Cal Bike – 10 Muscle-ups OR 10 C2B Pull-ups & 10 Push-ups – 40 Cal Bike – 10 Muscle-ups – 30 Cal Bike – 10 Muscle-ups – 20 Cal Bike – 10 Muscle-ups – 10 Cal Bike TC= 20 min ...

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  • WOD 9-4 / Bench Press

    Strength/Skill: 12 min for 6 sets – 3 Bench Press Conditioner: Against a 4 minute running clock, complete: 4 Sets of: – 25 KB Swings 24/16 – 400 Meter Run – DU’s x Max Reps *Rest 4 minutes between sets ...

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  • WOD 8-4 / Deadlifts

    Strength: 15 mins for 6 sets – 2 Deadlifts Conditioner: 6 rounds for time! – 5 Power Cleans 155/115 – 10 Wall Balls 20/14 – 400m Run TC = 22 mins ...

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  • OUTDOOR 7-4 / 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 7-4 / Overhead Squats

    Strength: Find a 3RM Overhead Squat Conditioner: for time! 18-15-12-9-6-3 – Thrusters 95/65 – Burpees TC = 20 mins ...

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  • WOD 6-4 / KB Snatch

    Skill: KB Snatch Conditioner: 3 Rounds For Time: – 400m run – 1 Rope Climbs (legless) – 14 KB snatches 24/16 – 21 Front Squats 135/95 – 28 OH Plate Lunges 45/25 ...

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  • WOD 5-4 / Weighted Pull-ups

    Strength: Strict Pull-Ups 5 × 5 Reps (weighted) Conditioner: For time! – 60 Burpees – 400m Ski erg – 50 Pull-Ups – 400m Air Bike (0.2 mile) – 40 KB Swings 24/16 – 400m Ski erg – 30 Power Snatches 95/65 – 400m Air Bike (0.2 mile) TC= 35 min ...

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  • WOD 4-4 / Clean Complex

    Power: Hang Clean + Clean & Jerk from Ground * 15 Mins to work up to a Peak Single on the complex Strength: Front Squat 5×2 * Tempo 3-1-X-1 Conditioner: 9 Min AMRAP – 10 Deadlifts 225/185 – 15 Wall balls 20/14 – 20 Flutter Kicks ...

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  • LIGHT WOD 4-4 / Front Squats

    Strength/Skills: 15 mins 6 sets – 6-6-4-4-2-2 Front Squats * Tempo 3-1-X-1 Conditioner: 9 Min AMRAP – 10 Deadlifts – 15 Wall balls – 20 Flutter Kicks ...

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  • WOD 3-4 / Deadlifts

    Strength/Skills: 15 mins for 6 sets – 3 Deadlifts Conditioner: 20 Min AMRAP of: – 3 Muscle-Ups – 6 Power Cleans 135/95 – 9 Burpees – 200m Row   ...

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  • WOD 2-4 / Strict Press

    Skill: 12 Min E.M.T.O.M Even Mins – 40 Sec Max DU’s Odd Mins – 8 HSPU Strength: Strict Press 4 × 8 Reps Conditioner: 3 RFT – 15 Overhead Squats 95/65 – 15 HR Push Ups ...

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  • OLY 1-4 / Week 11

    Strength/Skills: A) 3 Sets of – 5 Push Press * Light and Perfect! B) 3,2,1,1,1 –  Push Jerk C) 3 Sets of – 1 Power Clean + 1 Jerk x2 D) 3 Sets of – 3 Clean Pulls E) 3 Sets of – Weighted Planks x 30 seconds – KB Side Bends x 20 each side ...

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  • LIGHT WOD 1-4 / Power Clean

    Strength / Skill: Every 2 mins for 12 mins Power Clean Complex – 1 Hang Power Clean – 1 Power Clean – 1 Front Squat Conditioner: 15 Min AMRAP – 5 Thrusters 65/55 – 10 Wall Balls 14/12 – 20 Single Unders – 200m Run ...

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  • WOD 1-4 / Snatch

    Strength / Skill: Every 2 mins for 12 mins Power Snatch Complex – 1 Hang Power Snatch – 1 Power Snatch – 1 Overhead Squat Conditioner: 15 Min AMRAP – 5 Thrusters 115/75 – 10 Wall Balls 20/14 – 20 DU’s – 200m Run ...

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  • WOD 31-3 / Pull-ups

    Strength: Pull-ups 5-5-4-3-2 * Weighted if you can! Conditioner: 10 min AMRAP – 10 Box Jumps 24″/20″ – 10 Deadlifts 135/95 – 10 Hang Power Cleans 135/95 ...

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  • OUTDOOR 31-3 / 4 RFT

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

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  • WOD 30-3 / Front Squats

    Strength/Skills: 5sets – 5 Front Squats * 2 min rest b/w sets ** B/w sets work on muscle-up progressions Conditioner: For time 21-15-9 of: – KB Swings 28/20 – DU’s – Goblet Squats 28/20 – Burpees * In between sets 800m Run ...

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  • WOD 29-3 / Team WOD

    Skill: Muscle Ups and Progressions Conditioner: 20 Min AMRAP Buddy teams – 6 Squat Cleans 185/135 – 6 Muscle Ups – 30ft Buddy Carry – 2 Rope Climbs – 200m Row (100m Each Athlete) ...

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  • LIGHT WOD 28-3 / Power Clean

    Skill: Power Clean Power: Every 90 secs for 12 mins – 1 Hi Hang Clean + 1 Clean from ground Strength: Back Squat 8-8-6-6 Conditioner: Tabatas (8 Rounds – 20 secs work / 10 secs rest) – Cal Bike – Rest 2 mins – Ring Dips ...

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  • WOD 28-3 / Snatch

    Skill: Snatch Power: Every 90 secs for 12 mins – 1 Hi Hang Snatch + 1 Snatch from ground Strength: Back Squat 8-6-4-2 Conditioner: Tabatas (8 Rounds – 20 secs work / 10 secs rest) – Cal Bike – Rest 2 mins – Ring Dips ...

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  • WOD 27-3 / Chipper for time!

    Skill: DU’s practice Conditioner: for time: – 50 Du’s – 45 Wall Balls 20/14 – 40 Pull-ups – 35 Burpees – 30 Box Jumps 24″/20″ – 25 KB Swings 24/16 – 20 Toes to Bar – 15 HR Push-ups – 1 Rope Climb (legless) TC = 25 mins ...

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  • LIGHT WOD 27-3 / Chipper for time!

      Skill: DU’s practice Conditioner: for time: – 50 Single Unders – 35 Wall Balls 14/12 – 30 Ring Rows – 25 Box Step-ups – 20 KB Swings 16/12 – 15 HR Push-ups – 10 Burpees – 2 Rope Climb (ascending) TC = 15 mins ...

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  • WOD 26-3 / Clean & Jerks

    Strength/Skills: Every 2 Mins for 20 Mins (10 Sets) – 1 Clean Pull – 1 Full Clean from Ground – 2 Split Jerks *Start with 50-60% of you 1 rm and increase 5% each set. Conditioner: 7 Min AMRAP – 7 Toes to Bar – 7 Burpees ...

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  • WOD 25-3 / Deadlifts

    Strength/Skills: 15 mins for 6 sets – 6-6-4-4-2-2 Conditioner: 14 min AMRAP of: – 7 Muscle-ups – 50 Wall Balls 20/14 – 100 DU’s ...

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  • OLY 25-3 / Week 10

    Strength/Skills: A) 3,3,2,2,1,1 – Muscle Snatch B) 3 Sets of –  2 SN PP + 2 OHS C) 3×3, 3×2, 3×1. – Snatch * Work consistency and keep the weight where you can feel fast and snappy. D) 5,4,3,2,1 – Front Squat         ...

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  • LIGHT WOD 25-3 / Deadlifts

    Strength/Skills: 15 mins for 6 sets – 6-6-4-4-3-3 Conditioner: 14 min AMRAP of: – 7 Ring Rows – 7 Push-ups – 25 Wall Balls – 100 Single Unders ...

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  • OUTDOOR 24-3 / 35 mins 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 Front squats –  6 KB Power Cleans –  4 KB Clusters 300m Run * Breaking up your complex results in a 100m run penalty. ...

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  • WOD 24-3 / TEAM WOD

    Strength/Skills: – WOD prep Conditioner: 20 min Buddy AMRAP B1: 400m Run B2: AMRAP of – 10 Pull-Ups – 10 Toes-to-Bar – 10 Overhead Lunges Steps 45/35 * Partner 1 runs 400 meters while Partner 2 completes the AMRAP. When Partner 1 returns from the run, partners tag and switch places, picking up where they left off on the ...

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  • WOD 23-3 / Chipper for time

    Strength/skills: – Muscle up progression Conditioner: For Time! – 50 Cal Row – 40 Wall balls 20/14 – 30 Pull Ups – 20 Squat Cleans 135/95 – 10 Shoulder to Overhead 135/95 – 5 Muscle Ups ...

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  • WOD 22-3 / Open 19.5

    Strength/Skills: – WOD prep Conditioner: For Time! 33-27-21-15-9 – Thrusters 95/65 – Chest-to-bar Pull-Ups TC = 20 mins ...

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  • WOD 21-3 / Presses

    Strength/Skills: 3 rounds Max reps, 2 minute rest Strict Press  115/75 Push Press 115/75 Push Jerk 115/75 Conditioner: 18 min AMRAP – 10 HS Push-ups – 10 Knees to Elbow – 10 Push Press 95/65 – 10 OH lunge steps 45/25 – 10 Sit-ups ...

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  • LIGHT WOD 21-3 / Push Jerk

    Strength/Skills: 3 rounds Max reps, 2 minute rest Push Jerk Conditioner: 15 min AMRAP – 10 HR Push-ups – 10 Knee raises – 10 Push Press 65/55 – 10 OH lunge steps 25/10 – 10 Sit-ups ...

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  • WOD 20-3 / Clean & Jerk

    Strength/Skills: Clean & Jerk Conditioner: For Total Running Time and Max Weight 4 Rounds: – 5 Hang Power Cleans – 3 Push Jerks * the set needs to be completed unbroken!!! – 800m run ...

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  • LIGHT WOD 20-3 / Clean & Jerk

    Strength/Skills: Clean & Jerk Conditioner: For Total Running Time and Max Weight 3 Rounds: – 5 Hang Power Cleans – 3 Push Jerks * the set needs to be completed unbroken!!! – 400m run ...

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  • WOD 19-3 / Overhead Squat

    Strength/Skills: 15 mins for 6 sets – 3 Overhead Squats Conditioner: 4 RFT – 40 Cal Bike – 10 Overhead Squat 95/65 – 10 C2B Pull-Ups ...

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  • OLY 18-3 / Week 10

    Strength/Skills: A) 4 Sets of – 2 Hang Power Snatch + 1 Hang Snatch B) 4 Sets of –  1 Power Clean from Below Knee + 1 Push Jerk + 1 Behind the Neck Jerk C) 5,3,1,5,3,1,10,8. – Low Bar Back Squats * In between squat sets perform single leg DB Deadlifts x 10 each leg and Seated ...

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  • LIGHT WOD 18-3 / Clean

    Strength/Skills: Every 2 Mins for 16 mins – 1 Hi Hang Clean + 1 Hang Clean Conditioner: For Time 12-10-8-6-4-2 – Push Press 75/55 – Burpees – Box Step-ups ...

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  • WOD 18-3 / Snatch

    Strength/Skills: Every 2 Mins for 20 mins – 1 Hi Hang Snatch + 1 Hang Snatch Conditioner: For Time 12-10-8-6-4-2 – Push Press 115/75 – Burpee Box Jumps 24″/20″ ...

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  • OUTDOOR 17-3 / For Time!

    Conditioner: For time! – 1000m 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 – 600m Run Then… 2 rounds of: * 10 DB Squat * 5 Push-ups TC = 40 mins ...

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  • WOD 17-3 / TEAM WOD

    Skill/Strength: 15 Min E.M.O.T.M – 1st min MAX pull-ups – 2nd min 10 Toes 2 Bar – 3rd min 10 Cal Bike Conditioner: 15 min TEAM AMRAP of: – 2 Rope Climbs – 5 Muscle-ups – 10 Thrusters 115/75 – 20 Wall Balls 20/14 – 40 DU’s – 50ft Wheel barrel walk * 1 person works at a time!!! ...

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  • WOD 16-3 / AMRAP

    Skills: – WOD prep Conditioner: 25 min AMRAP – 6 Single arm DB Push Jerk 50/35 – 12 Toes to Bar – 24 Box Jumps 24″/20″ – 36 KB Swings 24/16   ...

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  • WOD 15-3 / Open 19.4

    Strength/Skills: 15 mins for 6 sets – 3-5 Bench Press Conditioner: For total time! 3 rounds of: – 10 Snatches 95/65 – 12 Burpees over the bar Then, rest 3 minutes before continuing with: 3 rounds of: – 10 Bar muscle-ups – 12 Burpees over the bar TC= 12 mins ...

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  • LIGHT WOD 14-3 / Overhead Squat

    Strength: Overhead squats – 3-3-3-3-3 with 3 sec hold!! Conditioner: 12 min AMRAP – 5 Ring Rows – 7 Box Jumps OR Step-ups – 9 Sit-ups – 13 Burpees ...

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  • WOD 14-3 / Overhead Squats

    Strength: Overhead squats – 3-3-3-3-3 with 3 sec hold!! **max strict pull-ups between sets Conditioner: 15 min AMRAP: – 5 Pull-ups – 7 Box Jumps 24″/20″ – 9 Sit-ups – 13 Burpees ...

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  • LIGHT WOD 13-3 / Push Press

    Strength/Skills: 15 mins for 6 sets – 5 Push Press ** As heavy as possible from the rack! Conditioner: 5 RFT – 5 Knee Raises – 10 KB Swing – 15 Single Unders ...

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  • WOD 13-3 / Push Press

    Strength/Skills: 15 mins for 6 sets – 5 Push Press ** As heavy as possible from the rack! Conditioner: 8 RFT – 5 Toes to Bar – 10 KB Swing 24/16 – 15 DU’s ...

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  • WOD 12-3 / Front Squats

    Strength/Skills: 15 mins for 6 sets – 8-8-6-6-3-3 Front Squats Conditioner: “ANGIE” for time… – 100 Pull-ups – 100 Push-ups – 100 Sit-ups – 100 Squats You can not break up the sequence, you must do 100 pull-ups before moving on to push-ups. ...

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  • LIGHT WOD 11-3 / For MAX reps

    Strength/Skills: DU’s Conditioner:  15 Mins for MAX reps 1 Min On, 1 min Off, ALT. Station – Cal Ski Ergs – KB Swings – Single Unders – Sit-ups ...

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  • OLY 11-3 / Week 9

    Strength/Skills: A) 4 Sets of – 3 Push Press B) Push Jerk –  Work up to a heavy double. Once you hit a heavy double, hit two heavy singles. C) 5 Sets of – 1 Clean Pull + 1 Power Clean to 1/4 squat + 1 Power Clean to half squat + 1 Jerk D) 3 Sets of – ...

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  • WOD 11-3 / For MAX reps

    Strength/Skills: DU’s Conditioner:  20 Mins for MAX reps 1 Min On, 1 min Off, ALT. Station – Cal Ski Ergs – KB Swings 24/16 – DU’s – Sit-ups ...

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  • WOD 10-3 / TEAM WOD

    Strenght/Skills: – WOD prep Conditioner: 5 Rounds for MAX reps in Buddy Teams Minute 1: Wall Ball 20/14 Minute 2: Bear Crawl 50’ Minute 3: Box Jumps 24/20 Minute 4: Push Presses 75/55 Minute 5: Cal Row Minute 6: Rest * Partners switch every :30 seconds * Teams of 2 complete all five rounds together, with the first partner accumulating as ...

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  • OUTDOOR 10-3 / 35 Min 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 9-3 / Front Squats

    Strength/Skills: 15 mins for – 6 x 3 Front Squat – 4 x 5 Weighted Strict Pull-Ups Conditioner: “Fran” 21-15-9 of… – Thrusters 95/65 – Pull-Ups ...

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  • LIGHT WOD 9-3 / Front Squats

    Strength/Skills: 15 mins for – 6 x 5 Front Squat – 4 x 10 Push ups Conditioner: “Fran” 21-15-9 of… – Thrusters – Ring Rows ...

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  • LIGHT WOD 8-3 / Open 19.3

    Strength/Skills: Every 2 mins for 10 mins – 5 Thrusters Conditioner: For Time – 50 Lunge Steps – 50 Box Step-ups – 50 Push-ups – 50 Lunge Steps TC = 10 mins ...

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  • WOD 8-3 / Open 19.3

    Strength/Skills: Every 2 mins for 10 mins – 5 Thrusters Conditioner: For Time – 50 DB OH lunge Steps 50/35 – 50 DB Box Step-ups – 50 HSPU – 50 DB OH lunge Steps 50/35 TC = 10 mins ...

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  • WOD 7-3 / Chipper for time!

    Strength/skill: Muscle up progression Conditioner: For Time – 50 Cal Row – 40 Wall balls 20/14 – 30 Pull Ups – 20 Cleans 135/95 – 10 Shoulder to Overhead 135/95 – 5 Muscle Ups TC = 20 mins ...

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  • LIGHT WOD 7-3 / Chipper for time

    Strength/skill: Muscle up progression Conditioner: For time – 50 Cal Row – 40 Wall balls – 30 Ring Rows – 20 Power Cleans – 10 Push Press TC = 15 mins ...

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  • WOD 6-3 / KB Snatch

    Skill: 1 Arm KB Snatches Conditioner: 3 Rounds for time! – 20 Burpee Pull-Ups – 20 Front Squats 135/75 – 20 Box Jumps 24″/20″ – 20 KB Snatches ...

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  • LIGHT WOD 6-3 / For Time!

    Skill: 1 Arm KB Snatches Conditioner: 3 Rounds for time! – 10 Burpees – 10 Ring Rows – 10 Front Squats – 10 Box Step-ups – 10 SDHP ...

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  • WOD 5-3 / "Bear Complex"

    Strength/Skills – WOD Prep Conditioner: 5 sets of 7 rounds for MAX load! – 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!!! ...

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  • WOD 4-3 / Bench Press

    Strength: 15 mins for 5 sets – 3 Bench Press Strict Pull Ups b/w sets, 7-6-5-4-3 *Rest 90 sec after pull ups Conditioner: 21-15-9 of Buy In: 100 DU’s – Front Squat 135/95 – Pull Ups – Toes 2 Bar ...

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  • LIGHT WOD 4-3 / Bench Press

    Strength: 15 mins for 5 sets – 5 Bench Press Conditioner: 21-15-9 of Buy In: 100 Single Unders – KB Front Squat – Ring Rows – Knee raises ...

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  • OLY 4-5 / Week 8

    Strength/Skills: A) 3 Sets of – 5 High Hang Muscle Snatch + 5 Snatch Grip Behind The Neck Press B) 5 Sets of – 3 Snatch Push Press + 1 Pause OHS + 1 OHS C) 5 Sets of – 1 Snatch Lift off to 1” off ground and hold for three seconds + 1 Snatch * working ...

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  • WOD 3-3 / Back Squats

    Strength/Skills: 15 mins for 6 sets – 5-5-4-4-3-3 Back Squats Conditioner: Ascending Ladder in 20 minutes – 2 Wall Balls 20/14 – Partner 1 – 2 Synchronized Burpees – 2 Wall Balls 20/14 – Partner 2 – 2 Synchronized Burpees – 4/4/4/4, – 6/6/6/6, – 8/8/8/8 etc… * Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees ...

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  • OUTDOOR 3-3 / 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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  • LIGHT WOD 2-3 / Rope Climbs

    Skill: Rope climb Conditioner: 10 Min AMRAP – 20 Push Press – 40 Single unders – 2 Elevated Rope ascends 2 Min REST !! Then… 10 Min ladder by 1’s – 2 Ring Rows – 2 Push-ups – 2 Air Squats ...

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  • WOD 1-3 / Rope Climbs

    Skill: Rope climb Conditioner: 10 Min AMRAP – 20 Shoulder 2 overhead 95/65 – 40 DU’s – 1 Rope Climb (legless) 2 Min REST !! Then… 10 Min ladder by 2’s – 2 Pull-ups – 2 Push-ups – 2 Air Squats ...

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  • WOD 1-3 / Open 19.2

    Strength/Skills: 15 mins to find a 1 RM – Squat Clean Conditioner: 20 mins AMRAP – 25 Toes to Bar – 50 DU’s – 15 Squat Cleans 135/85 – 25 Toes to Bar – 50 DU’s – 13 Squat Cleans 185/115 – 25 Toes to Bar – 50 DU’s – 11 Squat Cleans 225/145 – 25 Toes to Bar – 50 DU’s – 9 Squat ...

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  • LIGHT WOD 28-2 / Power Cleans

    Skill: Power Cleans Conditioner: 5 Rounds for MAX reps 1st Min – 20 Sec Max Power Snatches 2nd Min – 20 Sec Max Wall Balls 3rd Min – 20 Sec Max Burpees 4th Min – 20 Sec Max Knee Raises ...

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  • WOD 28-2 / Power Snatch

    Skill: Power Snatch Conditioner: 5 Rounds for MAX reps 1st Min – 20 Sec Max Power Snatches 95/65 2nd Min – 20 Sec Max Wall Balls 20/14 3rd Min – 20 Sec Max Burpees 4th Min – 20 Sec Max T2B ...

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  • LIGHT WOD 27-2 / Pendley Row

    Strength/Skills: 15 Mins for 4 sets – 8 Pendley Row * Max Ring Rows between sets Conditioner: For time 21-15-9 – Power Cleans – Knee Raises *After each round 50 Single unders ...

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  • WOD 27-2 / Pendley Row

    Strength/Skills: 15 Mins for 4 sets – 8 Pendley Row * Max Strict Pull-Ups between sets Conditioner: For time 21-15-9 – Power Cleans 135/95 – Toes 2 Bar *After each round 200m Run ...

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  • WOD 26-2 / Deadlifts

    Strength: 15 mins for 6 sets – 5-5-4-4-3-3 Deadlift Conditioner: 3 Rounds for time You will perform as many reps as possible at each station for 1 Minute, you will then switch to the following station immediately and start your reps… – Row – KB Swing 24/16 – Box Jumps 24″/20″ – Strict Pull-Ups – Rest ...

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  • LIGHT WOD 26-2 / Deadlifts

    Strength: 15 mins for 6 sets – 5 Deadlifts Conditioner: 3 Rounds for time You will perform as many reps as possible at each station for 1 Minute, you will then switch to the following station immediately and start your reps… – Row – KB Swing 24/16 – Box Jumps 24″/20″ – Ring Rows – Rest ...

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  • LIGHT WOD 25-2 / Overhead Squat

    Strength/Skill : 15 mins for 5 sets –  5 Overhead Squat Conditioner: 21-15-9 – Overhead Squats – Burpees – Lunges Steps ...

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  • WOD 25-2 / Overhead Squat

    Strength/Skill : 15 mins for – 8-8-6-6-4-4 Overhead Squat Conditioner: 21-15-9 – Overhead Squats 115/75 – Burpees – O/H plate Lunges 45/25 ...

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  • WOD 23-2 / Endurance Sunday!!

    Skill: DU’s and Mobility work!!! Conditioner: For Time – 2k Row – 1600m Run – 100 Air Squats – 250 DU’s TC = 30 mins ...

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  • LIGHT WOD 23-4 / Mini Jacked 25

    Strength/Skills: – WOD prep Conditioner: For Time! – 25 Deadlifts – 200m Run – 25 Knee Raises – 200m Run – 25 Box Jumps – 200m Run – 25 Burpees – 200m Run – 25 Ring Rows – 200m Run – 25 Goblet Squats – 200m Run TC = 20 mins ...

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  • WOD 23-2 / Jacked 25

    Strength/Skills: – WOD prep Conditioner: For Time! – 25 Deadlifts 225/155 – 400m Run – 25 Toes To Bar – 400m Run – 25 Box Jumps 24″/20″ – 400m Run – 25 Burpees – 400m Run – 25 C2B Pull Ups – 400m Run – 25 Goblet Squats 24/16 – 400m Run TC = 30 mins ...

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  • LIGHT WOD 22-2 / Open 19.1

    Strength: 15 mins for 5 sets – 5 Bench Press Conditioner: 4 RFT – 19 Wall balls – 19 Cal Row ...

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