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WOD

Strength/Skills: Every 2 mins For 12 mins - 3 Strict Press * From the rack, AHAP Conditioner:  7 min AMRAP: - 500/400m Row - 25 Burpees Over the Erg —-> 3 min Rest 7 min AMRAP: - 25/15 Cal Bike - 15 Wall Balls 20/14 ...

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  • WOD 12-10 / Overhead Squats

  • 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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  • WOD 11-10 / Strongman Buddy WOD

  • Strength/Skills: - Tire Flips Conditioner: Buddy Strongman WOD 10 min AMRAP, rotate every 2 mins, repeat 3 times - Max Rounds Prowler Push - Max Rounds Farmers Walk - Max Reps Tire Flips - Max Reps Sledge Hammers on Tire - Max Reps Slam Ball ground to over Over Shoulder * 4 min rest between rounds ** Range of motion ...

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  • WOD 10-10 / Deadlifts

  • Strength/Skills: Every 2 mins for 14 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 9-10 / Bench Press

    Strength/Skills: Every 2 mins for 20 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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  • WOD 8-10 / 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 7-10 / "Isabel meets Elizabeth"

    Strength/Skills: 10 min E.M.O.T.M - 1 BTN Snatch Grip Press + 1  Snatch Balance + 1 OHS Conditioner: Isabel meets Elizabeth - 10 Snatches 135/95 - 21 Cleans - 21 Ring Dips - 10 Snatches - 15 Cleans - 15 Ring Dips - 10 Snatches - 9 Cleans - 9 Ring Dips ...

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  • WOD 6-10 / Front Squats

    Strength/Skills: 5 Sets: - 2 Front Squats w/3 sec hold in bottom @80% - 3 Max Broad Jumps Conditioner: For Time! - 100 KB Swings 28/20 - 100 Cal Bike ...

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  • WOD 5-10 / Clean Complex

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

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  • WOD 4-10 / Team WOD

    Skills: 10 minsMobility work - Overhead Squat   Conditioner: 30 min AMRAP in teams of 2 - 1000m Row (switch every 250m) - 15 Synch OH Squats 75/55 - 1000m Row (switch every 250m) - 30 Pull-ups (switch however you want)   ...

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  • WOD 3-10 / Push Jerks

    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 ...

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  • WOD 2-10 / Back Squats

    Strength/Skills: 5 Sets of: - 5 Back Squats @ 75% - 8 Barbell Row * 3 sec Hold on BS Conditioner: For Time: - 75 Wall Balls 20/14 - 50 Toes to Bar - 25 Burpee Box Jump Overs 24″/20″ ...

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  • WOD 1-10 / Team WOD

    Strength/Skills: Every 2 mins for 12 mins - 1 Clean from Pause at the Knee + 1 Front Squat * As Heavy As Possible! Conditioner: 25 min AMRAP in teams of 2 - 1k Row (switch every 250m) - 20 Hang Power Snatch 75/55 (switch every 10 reps) - 20 T2B (switch every 10 reps) - 20 Burpees ...

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  • WOD 30-9 / "Triple date"

    Skills: Clean & Jerk Condtioner: “Karen/Grace/Annie” For Time! - 50 Wall balls 20/14 “Grace” - 30 Clean & Jerk  135/95 - 50 Wall balls “Annie” - 50-40-30-20-10 of - DU’s - Sit Ups - 50 Wall balls   ...

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  • WOD 29-9 / Press Complex

    Strength/Skills: Every 3 mins for 15 mins - 1 Push Press + 1 Push Jerk + 1 Split Jerk * 30 sec Hanging L-sit Conditioner: For Time! 27-21-15-9 - Cal Row - Shoulder to Overhead 135/95 - Ring Dips TC = 20 mins ...

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  • WOD 28-9 / Clean Complex

    Strength/Skills:  6 Sets, 2 mins rest b/w sets 1-1-1 Back Squat @85% * Rest 15 secs b/w reps, Conditioner: “The BIG Chief” 3 x 5 min AMRAP: - 3 Power Cleans 135/95 - 6 Push-ups - 9 Air squats - 60 sec Rest ...

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  • WOD 27-9 / Press Complex

    Strength/Skills: 10 min E.M.O.T.M - 1 BTN Snatch Grip Strict Press + 1 Push Press + 1 OHS * This is a good way to work on movement pattern in the OHS  Conditioner: 25 min AMRAP - 20 Push ups - 20 Ball Slams 25/14 - 200m Run ...

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  • WOD 26-9 / Front Squats

    Strength/Skills: Front Squats Set 1: 10 reps @65% Set 2: 8 reps @70% Set 3: 6 reps @75% Set 4/5/6: 4 reps @80% Conditioner: Every 5 mins for 20 mins - 5 Deadlifts @75% - 800m Run * Each round should be about 4 mins of work. If it takes you longer, reduce your run to 600m or 400m   ...

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  • WOD 25-9 / Clean Complex

    Strength/Skills: 8 min E.M.O.T.M - 1 Clean Pull + 2 Hang Clean - Building to a tough complex Conditioner: 3 Rounds, 5 min running clock - 30/20 Cal Bike - 10 Hang Power Cleans 95/65 In remaining time: AMRAP Burpee Box Jump Over 24″/20″ * 2 min Rest b/w rounds ...

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  • WOD 24-9 / Bench Press

    Strength/Skills: Bench Press Set 1: 50%x2 Set 2: 60×2 Set 3: 70×2 Set 4/5/6: 80×2 Conditioner: For Time! - 60 Cal Row - 50 Walking Lunge Steps - 40 Box Jumps 24/20″ - 30 Push ups - 20 Push Press 115/75 - 10 HSPU - 100 DU’s ...

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  • WOD 23-9 / "Girls with a twist"

    Skills: Clean & Jerks Conditioner: For time! - 1 Mile run then… “Diane” 21-15-9 - Deadlifts 225/155 - HSPU —> 800m run, then… “Hang Power Grace” - 30 Hang Power Clean and Jerks 135/95 - 1 Mile run   ...

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  • WOD 22-9 / HSPU

    Strength/Skills: Every 2,5 mins for 15 mins - 5-10 Strict HSPU or 3 Wall Walks * Try as much strict as possible then kip if needed. Conditioner: A. 12 min E.M.O.T.M 1st = 5 C2B Pull-ups or 3 Bar Muscle-ups 2nd = ‪10/8‬ Cal Bike —-> 3 min Rest B. 12 min E.M.O.T.M 1st = 8 Toes to Bar 2nd = ...

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  • WOD 21-9 / Push Jerk

    Strength/Skills: Every 2 mins for 20 mins - 2 Push Jerks * AHAP from the rack Conditioner: For Time! - 50 Cal row - 60 Sit ups - 70 KB Swings 24/16 - 80 Wall Balls 20/14 TC = 20 mins ...

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  • WOD 20-9 / Back Squats

    Strength/Skills: Every 2 mins for 14 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 19-9 / Deadlifts

    Strength/Skills: Every 2 mins for 14 mins - 5 Deadlifts * As Heavy As Possible! Conditioner: For Time! - 40 Sit-ups - 40 Push press 95/65 - 40 Sit-ups - 40 Pull ups - 40 Sit-ups - 40 Wall Balls 20/14 - 40 Sit-ups - 40 Deadlifts 225/185 TC = 15 mins ...

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  • WOD 18-9 / Presses

    Strength/Skills: 20 mins - 2 Sets 3 reps Strict Press - 2 Sets 3 reps Push Press - 3 Sets 2 reps Split Jerk Conditioner: 18 Min AMRAP - 35 DU’s - 10 Toes to Bar - 5 Hang Power Cleans 155/115 - 15 Air Squats - 250m Row   ...

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  • WOD 17-9 / 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 ...

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  • WOD 16-9 / "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 15-9 / Clean

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

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  • WOD 14-9 / Bench Press

    Strength/Skills: 15 Mins to - 8 sets X 5 reps 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 sets ...

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  • WOD 13-9 / 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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  • WOD 12-9 / Front Squats

    Strength/Skills: 15 Mins - 4 Front Squat @80% Immidiatley AMRAP Ball Push Ups Conditioner: 15 Min AMRAP - 20 Cal Row - 15 Thrusters 95/65 - 10 Ball Slams ...

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  • WOD 11-9 / Deadlifts

    Strength/Skills: Every 2 mins for 14 mins - 5 Deadlifts AHAP! Conditioner: 3 Rounds, 5 running clock: - 30/20 Cal Bike/Row - 10 Hang Power Cleans 95/65  In remaining time: AMRAP Burpee Box Jump Over 24″/20″ * Rest 2 Mins b/w each round ** Score = Burpee BJ ...

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  • WOD 10-9 / 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 - 20 DU’s or Penguins! TC = 25 mins ...

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  • WOD 9-9 / "Isabel"

    Strength/Skills: A. 5 Min E.M.O.T.M - 1 Power Snatch + 1 OHS * AHAP remaining form and technique B. 8 Min E.M.O.T.M - 1 Snatch @ 80% Conditioner: For Time! “Isabel” - 30 Snatches 135/95 TC = 10 mins ...

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  • WOD 8-9 / Front Squats

    Strength/Skills: 20 mins 5 sets of - 4 Back Squats @80% 1RM - 30s False Grip Ring Hang AMRAP Strict Ring Pull-ups Conditioner: 12 min AMRAP - 5 Deadlifts @70% 1RM - 8 Toes to Bar - 5 Lateral Burpees Over the Bar ...

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  • WOD 7-9 / Team WOD

    Conditioner: For time in Teams of 2 - 200 Wall balls 20/14 - 200 KB Swings 24/16 - 200 Push-ups * TC = 35 mins ** Can break up the reps however you want   ...

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  • WOD 6-9 / 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 DB Snatch 55/35 - 20 Cal Air Bike - 15 DB Snatch - 10 Cal Air Bike - 9 DB Snatch * TC = 20 mins ...

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  • WOD 5-9 / Press Complex

    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 4-9 / Back Squats

    Strength/Skills: 8 Min E.M.O.T.M - 2 Back Squats * As Fast As Possible @75% Then 3 Sets of - 8 False Grip Ring Rows Conditioner: Every 4 mins For 16 mins (4 Sets): - 10 Calorie Row - 10 Hang Power Snatches 95/65 - 10 Calorie Bike ...

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  • WOD 3-9 / 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 95/65 (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 2-9 / "Fran"

    Skills: Thusters Conditioner: For Time! 21-15-9 - Thusters 95/65 - Pull-Ups TC = 10 mins Core work 3 rounds: - 20 Toes 2 Bar - 20 Sit-ups - 20 Leg Raises ...

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  • WOD 1-9 / Presses

    Strength/Skills: 15 mins 2 Sets: 3 Strict Press 2 Sets: 3 Push Press 3 Sets: 2 Split Jerks * As Heavy As Possible!!! Conditioner: For Time! 21-15-9 - Squat Snatch 115/75 - HSPU (Scale: box HSPU)   ...

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  • WOD 31-8 / Back Squats

    Strength/Skills: Every 2 mins for 16 mins - 5 Back Squats Conditioner: 3 RFT - 25/20 Cal Bike - 20 Pull-ups - 15 Overhead Squats 115/75 TC = 18 mins       ...

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  • WOD 30-8 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins - 1 Squat Clean + 1 Hang Clean + 2 Front Squats Conditioner: 10 RFT - 7 Hang Power Clean 135/95 - 9 Box Jumps 24″/20″ - 63 DU’s * TC = 30 mins ** Finish before 25 and end with 2-2-2  HPC AHAP! ...

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  • WOD 29-8 / Strict Press

    Strength/Skills: 15 mins - 8-8-6-6-3-3-3 Strict Press Conditioner: 28 Min AMRAP - 400m Run - 5 Bench press @75% BW - 10 Push-Ups - 15 KB Swings 24/16 - 25m DB Farmers Walk AHAP!   ...

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  • WOD 28-8 / Deadlifts

    Strength/Skills: 15 mins for - 8 x 3 Deadlifts Conditioner: E.M.O.T.M for 30 Mins 1st Min: 5 Push Presses 135/95 2nd Min: AMRAP Triple Lunges 3rd Min: 5 Barbell Bent Over Row 135/95 ** PP = From Rack and “touch and go” the ré-dip catch is dip for PP ...

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  • WOD 27-8 / Bench Press

    Strength/Skills: 25 mins to complete - 10 x 3 Bench Press * Proper w-up, ALL set has to be heavy!! Conditioner: 8 min AMRAP - 3 Ring Muscle-ups - 5 Thrusters 135/95 ...

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  • WOD 26-8 / "Kelly"

    Strength/Skills: 15 mins - Mobility * Work on weaknesses!! Conditioner:  “Kelly” 5 Rounds for time! - 400m Run - 30 Box Jumps 24″ - 30 Wall-Balls 20/14 TC = 35 mins ** Another day to measure your fitness level, and compare it with your previous score! No score yet? This is the moment to set your marker… ...

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  • WOD 25-8 /

    Conditioner: For time! - 800m Run - 42 Wall Balls 20/14 - 21 Toes to Bar - 30 Wall Balls - 15 Toes to Bar - 18 Wall Balls - 9 Toes to Bar —-> Then… - 1k Row 21-18-15-12 - Alt. DB Snatches 50/35 * after each set 3 (legless) Rope Climbs Buy-out: 90 DU’s TC = 35 mins ...

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  • WOD 24-8 / Push & Split Jerks

    Strength/Skills: E.M.O.T.M for 8 mins - 1 Push + 1 Split Jerk Conditioner:  12 Min AMRAP: - 7 Power Snatches 95/55 - 35 DU’s —-> 3 min rest 6 Min AMRAP - 5 Power Snatches 95/55 - 25 DU’s * We did muscle snatches yesterday focussing on hip extension and 2nd pull (and press) ** For today focus on the 3th pull (pull yourself under ...

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  • WOD 23-8 / Front Squats

    Strength/Skills: 20 mins - 8 x 3 Front Squats @ 85% Conditioner: For Time! 21-15-9-6-3-1 - Box Jumps 24″/20″ - Toes to Bar - Muscle Snatch 95/55 * Focus on hip extention and second pull (and press) TC = 18 Mins ...

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  • WOD 22-8 / Snatch

    Strength/Skills: 15 mins to complete - 5-4-3-2-1-1 Snatch * Full Snatch if you can! Conditioner: For Time! - 100 Pull-ups - 80 Sit-ups - 60 Pistols (alt. L+R) - 40 Cal Row - 20 Dumbbell Push Presses 50/35 TC = 25 mins ...

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  • WOD 21-8 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins - 1 Clean Pull + 1 Clean (ground) + 1 Hang Clean * Power of 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 20-8 / Overhead Squat

    Strength/Skills: 15 mins - 6 x 5 Overhead Squats * Go As Heavy As Possible! Conditioner: For Time! - 21 Overhead Squats 95/55 - 6 Strict Pull-Ups - 18 Overhead Squats - 9 Strict Pull-Ups - 15 Overhead Squats - 12 Strict Pull-Ups - 12 Overhead Squats - 15 Strict Pull-Ups - 9 Overhead Squats - 18 Strict Pull-Ups - 6 Overhead Squats - 21 Strict ...

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  • WOD 19-8 / "Cindy"

    Skills: Kipping/Butterfly Pull-ups Conditioner: “Cindy” 20 Min AMRAP of - 5 Pull-Ups - 10 Push-Ups - 15 Air Squats ...

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  • WOD 18-8 / Clean Complex

    Strength/Skills: Every 2 mins for 14 mins - 1 Squat Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: 6 RFT - 9 Hang Power Clean 135/95 - 15 Lateral Burpees over the Bar - 27 DU’s TC = 24 mins ...

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  • WOD 17-8 / 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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  • WOD 16-8 / Weighted Lunges

    Strength/Skills: 15 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 15-8 / Back Squats

    Strength/Skills: 25 mins - 7 x 8 Back Squats Conditioner: 7 Min AMRAP - 14 Snatch Grip Deadlifts 95/55 - 10 Power Snatches - 6 Lunge steps alt. —-> 4 min rest then repeat     ...

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  • WOD 14-8 / Bench Press

    Strength/Skills: 20 mins - 8 x 5 Bench Press AHAP Conditioner: For Time! - 400m Run - 10 Hang Power Cleans 135/95 - 400m Run - 20 Hang Power Cleans 115/75 - 400m Run - 30 Burpees - 400m Run - 40 Wall Balls 20/14 - 400m Run - 50 Sit-ups TC = 20 mins ...

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  • WOD 13-8 / Team WOD

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

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  • WOD 12-8 / "Elizabeth"

    Strength/Skills: 15 mins to find 1 rm - Squat Clean & Jerk Conditioner: For Time! “Elizabeth” 21-15-9 of: - Cleans 135/95 - Ring Dips TC = 15 mins ...

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  • WOD 11-8 / Front Squats

    Strength/Skills: 20 mins - 8 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 10-8 / Deadlifts

    Strength/Skills: 12 mins - 6 x 5 Deadlift Conditioner: A: For Max Distance 15 mins - Row —-> 5 min rest B: EMOTM for 15 mins - 2 Shoulder To Overhead * From the Rack and AHAP   ...

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  • WOD 9-8 / Squat Snatch

    Strength/Skills: Every 2,5 mins for 25 mins - 5-5-3-3-3-2-2-2-1-1 Squat Snatches * For form and weight Conditioner: 16 min AMRAP - 8 C2B Pull-ups - 6 Squat Snatches 115/75 ...

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  • WOD 8-8 / 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 7-8 / Back Squats

    Strength/Skills: Every 2 mins for 14 mins - 5 Back Squats Conditioner: 5 RFT - 400m Run - 5 Barbell Roll Outs - 10 Hang Power Clean 155/115 - 15 KB Swings 28/20 TC = 25 mins ...

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  • WOD 6-8 / 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 5-8 / "Karen meets Jacky"

    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 - 3-3-3-3-3 Bench Press ...

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  • WOD 4-8 / Front Squats

    Strength/Skills: Every 2 mins for 12 mins - 5 Front Squats AHAP Conditioner: 30 Mins work 1st Min:  Static Farmers Hold AHAP! * Each drop is 7 Air Squats 2nd Min: AMRAP of - 3 Pull-Ups - 5 Push-Ups - 7 Air Squats * Score= Total rounds on 2nd minute ...

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  • WOD 3-8 / Hang Power Clean

    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 2-8 / Chipper for time

    Conditioner: For time! - 150 DU’s or 5 mins trying - 2 rounds of 30 deadlifts 115/75 30 Front rack Lunge Steps 30 Push Press - 2 rounds of 50 Knees To Elbow 50 Wall balls 20/14 - 1 Mile Run * TC = 45 min ...

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  • WOD 1-8 / Strict-Kipping Pull-ups

    Strength/Skills: Every 2 mins for 16 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 31-7 / Push Press

    Strength/Skills: 15 mins to find an 1 RM - 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 ...

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  • WOD 29-7 / Team WOD

    Conditioner: In teams of 2 - 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 * Both people do half the reps ** You can start on ...

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  • WOD 29-7 / "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 28-7 / Deadlifts

    Strength/Skills: 15 mins to find an 1 RM - Deadlift * Example Rep scheme 10-8-6-3-3-1-1-1-1 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 ...

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  • WOD 27-7 / Rope Climbs

    Strength/Skills: - Power Cleans Conditioner: For Max Reps! 5 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 Climb ...

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  • WOD 26-7 / Strict Press

    Strength/skills: 15 mins to find 1 RM - Strict Press * Example rep scheme 10-8-6-6-3-3-1-1-1 Conditioner: 20 Min AMRAP - 5 Toes to Bar OR Knees to Elbow - 10 Push Up - 15 Air Squats - 20 Cal Row ...

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  • WOD 25-7 / Back Squats

    Strength/Skills: Every 2 mins for 14 mins - 6-6-6-3-3-3 Back 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 24-7 / Clean complex

    Strength/Skills: Every 2 mins for 16 mins - 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: 30 Min E.M.O.T.M 1st min = 5 Hang Power Clean AHAP! 2nd min = 12/10 Cal Row 3rd min = 8 Burpee Box Jumps 24″/20″ * Score is MAX weigth HPC   ...

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  • WOD 23-7 / Press complex

    Conditioner: For Max Weight: 1o Sets 1 set = From Rack Unbroken: 1 Strict Press 2 Push Press 3 Push Jerk * Rest as needed between sets ** Total time = 45 Mins   ...

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  • WOD 22-7 / "Diane"

    Strength/Skills: 20 mins to set a real heavy Deadlift - rep schele 10-8-6-4-2-1-1-1-1 * In relation to today’s Conditioner use the 10-8-6-4-2 as a “w-up” and building up the weight and then… use 4 real attempts to set a heavy 1 Conditioner: For Time! 21-15-9 - Deadlift 225/155 or scale = 60% of heavy 1 - Handstand Push ...

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  • WOD 21-7 / Chipper

    Skills: HSPU Conditioner: For Time! - 25 Pull-ups - 20 Wall balls 20/14 - 15 Knees to Elbows - 10 Hang Power Cleans 155/115 - 5 HSPU - 1k Row - 5 HSPU - 10 Box Jumps 24″/20″ - 15 Toes to Bar - 20 Squats - 500m Row - 10 HSPU - 10 Hang Power Cleans 155/115 - 50 Squats - 10 Muscle-ups TC = 30 mins ...

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  • WOD 20-7 / Squat or Power Clean

    Strength/Skills: 20 mins to find an 1 RM - 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 19-7 / Back Squats

    Strength/Skills: 20 mins to find an 1 RM - Back Squat * Rep scheme example 8-8-6-6-5-3-3-1-1-1-1 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 18-7 / Strict Press

    Strength/Skills: 20 mins to find an 1 RM - Strict Press Conditioner: TABATA’s for MAX reps - Ground To Overhead 115/75 —-> 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 17-7 / Pistols

    Strength/Skills: Every 2 mins for 16 mins - 5 Pistols (each leg) Conditioner: 15 min AMRAP - 10 Front racked Lunges 95/65 – 10 Pull-ups - 10 10 Wall Balls 20/14 - 10 Burpees ...

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  • WOD 16-7 / Bench Press

    Strength/Skills: Every 2 Mins for 16 Mins - 8-8-6-6-3-3-3-3 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 15-7 / "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. ** Compare to 8-10-2016 ...

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  • WOD 14-7 / Clean & Jerk

    Strength/Skills: 15 min to find a 1 RM - Clean & Jerk Conditioner: 4 RFT - 10 Squat Cleans 135/95 - 8 Lateral Burpees over the Bar - 6 Power Clean & Jerks * TC = 25 mins ...

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  • WOD 13-7 / 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 12-7 / Deadlifts

    Strength/Skills: Every 2 mins for 14 mins - 8-8-6-6-3-3-1 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 11-7 / 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 10-7 / Front squats

    Strength/Skills: Every 2 mins for 14 mins - 6-6-4-4-2-2-1 Front Squat Conditioner: 5 RFT - 15 Deadlift 135/95 - 10 Push Press 135/95 - 15 Toes To Bar - 10 C2B Pull Ups TC = 20 mins ...

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  • WOD 9-7 / Strict Press

    Strength/Skills: Every 2 mins for 12 mins - 5-5-5-3-3-3 Strict Press Conditioner: 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 8-7 / Benchmark Day

    Skill: 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 7-7 / Plyometrics

    Strength/Skills: E.M.O.T.M for 10 mins - 5 Box Jumps 30″/24″ * Think max force and hip explosion on each rep not max speed b/w reps. ** Land as soft as you can!!!! Conditioner: For MAX distance & MAX Weight In buddy Teams of 2 buddy 1: 8 Min Row for Max Distance. buddy 2: 8 Min EMOTM 3 ...

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  • WOD 6-7 / Back Squats

    Strength/Skills: Every 2 mins for 14 mins - 6-6-4-4-2-2-1 Back Squats * Find an 1 RM for today! 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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