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WOD

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

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  • WOD 23-4 / Clean & Jerks

  • Strength: Every 2 Mins for 12 Mins – 3 Clean & Jerks *Work up to a Max for the Day Conditioner: 4 RFT – 25 Wall Balls 20/14 – 20 Box Jumps 24″/20″ – 15 Pull-ups – 10 Hang Power Cleans 135/95 – 5 Shoulder 2 Overhead 135/95 TC = 27 mins ...

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  • WOD 22-4 / "Can you lift an Elephant"?

  • Conditioner: “Can you lift an Elephant(s)?” In buddy-teams: A: 8 min Bench Press for total weight Then… 400 m buddy-run for time —–> 2 min Rest B: 8 min Hang Power Cleans for total weight Then… 400m buddy-run for time! —–> 2 min Rest C: 8 min Wall Balls for total weight Then… 400m buddy-run for time! * Choose a weight ...

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  • OUTDOOR 22-4 / 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 21-4 / Power Snatch

    Strength/Skills: Every 2 mins for 16 mins – 3 Power Snatch Conditioner: 10 min AMRAP: – 30 DU’s – 15 Power snatches 95/55 ...

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  • WOD 20-4 / Back Squats

    Strength/Skills: 15 Mins to find a 5RM – Back Squat * Once you find your 5RM take 10% off the bar and do as many reps as possible Conditioner: 3 Rounds For Time – 10 Box Jumps 24″/20″ – 20 Burpees – 30 KB Swings 24/16 – 400m Run TC = 20 mins ...

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  • WOD 19-4 / Press Complex

    Strength/Skills: Every 2 mins for 12 mins – 3 Strict Press + 2 Push Press Conditioner: 20 Min AMRAP – 15 KB Snatches 24/16 – 15 Pull-Ups – 15 Balls Slams 20/12 – 15 Burpees ...

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  • WOD 18-4 / Clean & Jerk

    Skills: Clean & Jerk Conditioner: For Time! – 50 Back Squats 115/95 – 40 Cal Row – 30 Shoulder To Overhead – 50 Front Squat 95/65 – 40 Cal Row – 30 Shoulder To Overhead – 50 Overhead Squat 75/55 – 40 Cal Row – 30 Shoulder To Overhead TC = 40 mins ...

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  • WOD 17-6 / Overhead Squats

    Strength/Skills: Every 2 Mins for 12 Mins – Overhead Squats 6-6-4-4-3-3 Conditioner: 17 Min AMRAP – 200m Med Ball Run – 15 Wall Balls 20/14 – 15 KB Swings 28/20 ...

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  • WOD 16-4 / Clean Complex

    Strength/Skills: Every 2 mins for 16 mins – 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: For Time (including rest time) 5 Rounds: – 30 DU’s – 5 HSPU ——> 3 min rest 4 Rounds: – 30 DU’s – 10 Toes 2 Bar ——> 3 min rest 3 rounds: – 30 DU’s – 5 Muscle Ups TC = 25 mins ...

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  • OUTDOOR 16-4 / AMRAP

    Conditioner: 30 min AMRAP – 400m Run – 10 Push-ups – 20 Overhead plate Lunge steps 45/25 – 30 Ball Slams 20/12   ...

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  • OUTDOOR 15-4 / E.M.O.T.M

    Conditioner: 35 min E.M.O.T.M 1st min = 20 Sit-ups 2nd min = 10 Burpees 3th min = 100m Sprint 4th min = 30 sec Plank Hold 5th min = 20 Air Squats ...

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  • WOD 15-4 / Overhead Squats

    Strength/Skills: Every 2 mins for 10 mins – 5 Overhead Squats Conditioner: 20 min AMRAP – 2 Power Snatches 135/95 – 4 Overhead Squats 135/95 – 6 Chest To Bar Pull Ups – 8 Push Ups – 12 KB Swings 24/16 ...

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  • WOD 14-4 / Deadlifts

    Strength/Skills: Every 2 mins for 10 mins – 5 Deadlifts Conditioner: For Time! – 10 Thrusters 95/65 – 10 Pull Ups – 30 DU’s – 9 Thrusters – 9 Pull Ups – 28 DU’s 8/8/26 7/7/24 …..ETC till 1/1/10 ...

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  • WOD 13-4 / Weigthed Pull-ups

    Strength: Every 2 mins for 12 mins – 5 Strict Pull-ups * Weighted if you can! Conditioner: 4 RFT – 15 DB Snatches 50/35 – 15 Pull-Ups – 15 Balls Slams 20/12 – 15 Burpees TC = 20 mins ...

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  • WOD 12-4 / Front Squats

    Strength: Every 2 mins for 12 mins – 5 Front Squats Conditioner: For Time! – 75 Pull-ups – 75 Push-up – 75 Deadlifts 95/65 – 75 Hang Power Cleans 95/65 – 75 Push Press 95/65 – 75 DU’s TC = 30 mins ...

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  • WOD 11-4 / Squat Cleans

    Strength: Every 2 mins for 20 min – 1 Squat Clean from ground w/ 3 Sec Pause at the knee + 1 Front Squat Conditioner:  4 Rounds – 3 Min AMRAP – Row 100 Meters – 5 Burpees – 10 KB Swing 24/16 * 3 mins rest between each 3 Min AMRAP ...

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  • WOD 10-4 / Bench Press

    Strength: Every 2 mins for 12 mins – 5 Bench Press Conditioner: 4 RFT – 6 Weighted 24/16 Box Steps-ups 24″/20″ – 12 Box Jumps 24″/20″ – 3 Power Snatches 115/75 – 6 Overhead Squats 115/75 TC = 15 mins ...

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  • WOD 9-4 / Strict Press

    Strength: Every 3 Mins for 15 Mins – 8 Strict Press – 5 Strict Pull Ups * Weigthed of you can! Conditioner: 6 Min AMRAP – 20 Pull Ups – 20 Ball Slams 20/12 Rest 3 Mins then… 6 Min AMRAP – 20 KB Snatch 24/16 – 50 DU’s Rest 3 Mins then… for time! – 100 Cal Row or – 100 Cal Bike ...

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  • OUTDOOR 9-4 / RFT

    Conditioner: 10 Rounds each for time – 12 SDHP 28/20 – 200m Sprint – 8 Burpees *90sec Rest between rounds   ...

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  • OUTDOOR 8-4 / RFT

    Conditioner: 5 RFT – 35 KB Swings 24/16 – 30 Push-ups – 25 KB SDHP 24/16 – 20 Burpees – 800m Run ...

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  • WOD 8-4 / Power Snatch

    Strength/Skills: E.M.T.O.M for 10 mins – 3 Hang Power Snatch *Keep the weight light and work on perfect form! Conditioner: 3 RFT – 10 Toes to Bar – 10 KB Lunge R 24/16 – 10 C2B Pull-Ups – 10 KB Lunge L 24/16 – 50 DU’s TC = 20 mins ...

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  • WOD 7-4 / HSPU

    Skills: HSPU Conditioner: “Mary” 20 Min AMRAP of – 5 HSPU – 10 Pistol Squat – 15 Pull-Ups ...

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  • WOD 6-4 / Squat Cleans

    Skills: Squat Cleans Conditioner: 17 Min AMRAP – 25 KB Swings 24/16kg – 15 Burpees Then… Squat Clean Ladder: – 2 reps @ 115/75 – 2 reps @ 135/95 – 2 reps @ 155/115 – 2 reps @ 185 /135 ...

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  • WOD 5-4 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins – 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: Buddy WOD for time! – Run 400 Meters – 50 C2B Pull-Ups – 75 Push Press 95/65 – 100 Front Racked Lunges 95/65 – 75 Push Press 95/65 – 50 C2B Pull-Ups – Run 400 Meters * TC = 25 ...

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  • WOD 4-4 / Strict Press

    Strength/Skills: Every 90 Sec for 9 Mins – 3 Strict Press Conditioner: Every 5 mins for 25 mins – 500m Row – 5 Thrusters 115/75 – 10 Burpees Over the Bar * Score is slowest round ** Remaining time is rest, so each round should be a sprint ...

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  • WOD 3-4 / Deadlifts

    Strength: Every 3 Mins for 15 Mins – 5 Deadlifts – MAX reps Stict Pull-Ups * Preform your set of pull ups immediatley after each set of deadlifts. Conditioner: 5 RFT As an UNBROKEN complex once you pick up the Deadlift @ 135/95 – 5 Deadlifts – 4 Hang Power Cleans – 3 Front Squats – 2 Shoulder to ...

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  • WOD 2-4 / Easter TEAM WOD

    Conditioner: For Time in team of 2 Buy In: 400m WB run (Both partners Run) – 40 Wall Balls 20/14 – 80 Box Jumps 24″/20″ – 40 Wall Balls – 80 Push-ups – 40 Wall Balls – 80 KB Swings 24/16 – 40 Wall Balls – 80 Burpees – 40 Wall Balls Cash Out: 400m WB run (Both partners run) TC = 35 ...

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  • OUTDOOR 31-3 / AMRAP

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

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  • WOD 31-3 / Back Squats

    Strength/Skills: Every 2 mins for 12 mins – 5 Back Squats Conditioner: 15 Min AMRAP – 5 Muscle-Ups – 10 Overhead Alt Lunges 95/65 – 400m Run ...

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  • WOD 30-3 / Bench Press

    Skills: 5 Mins – Warm up to a challenging starting weight for your sets… – Bench Press Conditioner: For MAX DU’s and MAX weight E.M.O.T.M for 30 mins – Min 1: AMRAP DU’s – Min 2: 10 Toes to Bar (RX= unbroken) – Min 3: 5 Bench Press AHAP ...

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  • WOD 29-3 / HSPU

    Strength/Skills: E.M.T.O.M for 10 Mins – 5/7 Strict Hand Stand Push Ups Conditioner: 3 RFT – 5 Hang Power Snatch 135/95 – 10 Toes To Bar – 15 Burpees – 20 Cal Row – 25 DU’s TC = 20 Min   ...

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  • WOD 28-3 / Power Clean

    Skills: Power Cleans Conditioner: 35 min Ladder – 20 DU’s – 4 Power Cleans 95/65 – 4 Front Squats – 8 Pull-Ups – 40 DU’s – 6 Power Cleans 95/65 – 6 Front Squats – 10 Pull-Ups – 60 DU’s – 8 Power Cleans 95/65 – 8 Front Squats – 12 Pull-Ups 80-10-10-14 / 100-12-12-16 enz… enz… ...

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  • WOD 27-3 / Front Squats

    Strength/Skills: Every 2 mins for 10 mins – 3 Front Squats with 3 sec HOLD! Conditioner: 10 Min AMRAP – 15 Cal Row – 5 Box Jumps 24″/20″ – 10 Hand Release Push Ups ——> 5 min Rest 10 Min AMRAP – 12 Deadlifts 155/115 – 9 Toes To Bar – 6 Burpees over the bar ...

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  • OUTDOOR 26-3 / For MAX reps

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

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  • WOD 26-3 / Deadlifts

    Strength: Every 2 mins for 10 mins – 5 Deadlifts Conditioner: 10 RFT – 5 Deadlifts 275/185 – 10 Burpee over The bar TC = 15 mins ...

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  • WOD 25-3 / Team WOD

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

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  • OUTDOOR 24-3 / Buddy AMRAP

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

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  • WOD 24-3 / Press Complex

    Strength/Skills: Every 2 mins for 14 mins – 3 Strict Press + 2 Push Press * As heavy as you can! Conditioner: 4 RFT – 15 Thrusters 95/65 – 15 Burpee Over Bar – 400m Run TC = 20 mins   ...

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  • WOD 23-3 / Chipper Friday

    Skills: Muscle-ups/HSPU work Conditioner: For time! – 60 Cal Bike – 50 KB Swings 28/20 – 40 Knees 2 Elbow – 30 Deadlifts 155/115 – 20 Back Squats 155/115 – 10 HSPU – 5 Muscle-Ups TC = 25 mins ...

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  • TEENS 22-3 / Deadlifts

    Strength/Skills: Every 2 mins for 12 mins – 10-8-6-4-2-1 Deadlifts Conditioner: For time in teams of 2 – 100 KB Swings 8/12 – 100 Deadlifts 25/35 – 100 KB Squats – 100 Toes to Bar – 100 Push Press 15/25 – 100 Burpees TC = 25 mins   ...

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  • WOD 22-3 / Front Squats

    Strength/Skills: Every 2 mins for 12 mins – 3 Front Squats Conditioner: 4 sets of 3 min sprints “Cindy” – 5 Pull-Ups – 10 Push-Ups – 15 Air Squats * Rest 90 sec b/w rounds ** Pick up where you left off to start the next round… ...

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  • WOD 21-3 / Deadlifts

    Strength/Skills: Every 2 Mins for 16 Mins – 5 Deadlifts * Work up to a heavy set of 5 for the day. Conditioner: 6 RFT – 4 Box Jumps 30″/24″ – 8 Toes to Bar – 12 KB Snatch 24/16 TC = 12 mins ...

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  • WOD 20-3 / Press Complex

    Strength/Skills: Every 2 Mins for 16 Mins – 1 Push Press + 2 Split Jerks Conditioner: 10 Min AMRAP – 10 Shoulder to Overhead 135/95 – 50 DU’s ...

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  • WOD 19-3 / Three girls one 'Clock

    Skills: Snatch + Cleans + Thrusters Conditioner: Three girls one ‘Clock Diane: 21-15-9 reps of: – Deadlifts 225/155 – HSPU Rest 5 mins Isabel – 30 Snatches 135/95 Rest 5 mins Fran: 21-15-9 reps of: – Thrusters 95/65 – Pull-ups TC = 35 mins ...

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  • WOD 18-3 / Team WOD

    Skills: Clusters Conditioner: 1000’s For Time! In teams of 3 – 10.000m Row – 6000Kg of Clusters TC = 50 mins * 1 person does the rowing, the others AMRAP Clusters in the rowing time! ** Choose your own rep scheme, switch as needed on the rowers! ...

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  • OUTDOOR 17-3 / For Time

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

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  • WOD 17-3 / Bench Press

    Strength/Skills: Every 2 Mins for 10 Mins – 5 Bench Press + MAX reps Push-ups Conditioner: For Time! – 60 KB Swings 24/16 – 100 DU’s – 50 Thrusters 45/35 – 40 Cal Row – 30 Burpees – 40 Cal Bike – 50 Thrusters 45/35 – 100 DU’s – 60 KB Swings 24/16 TC = 30 mins ...

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  • WOD 16-3 / Pistols

    Strength/Skills: Every 2 mins for 12 mins – 5 Pistols (each leg) Conditioner: For time! 10-9-8-7-6-5-4-3-2-1 – Front racked Lunges 95/65 – Pull-ups – Wall Balls 20/14 – Burpees TC = 20 mins   ...

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  • WOD 15-3 / Deadlifts

    Strength/Skills: Every 3 mins for 12 mins – 3 Deadlifts *Work up to a heavy set of 3 for the day. Conditioner: 25 Min AMRAP Buy in: 1000m Row – 15 KB Swings 24/16 – 10 Wall Balls 20/14 – 5 Power Clean & Jerks 155/115 – 1 Rope Climb   ...

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  • WOD 14-3 / HSPU

    Strength/Skills: Every 2 mins for 12 mins – 5 HSPU Conditioner: 21 min E.M.O.T.M Minute 1 – 10 Toes to Bar Minute 2 – 30 DU’s (or 30 seconds trying) Minute 3 – 15 KB Swings 24/16 *You should have at least 15 seconds of rest after each round, if not lower the reps to achieve the rest. ...

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  • WOD 13-5 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins – 1 Hi Hang Squat Clean + 1 Hang Squat Clean + 2 Front Squats Conditioner: 3 RFT – 10 Strict Pull Ups – 20 HR Push Ups – 10 O/H Plate Lunge 45/25 – 20 Cal Bike TC = 20 mins ...

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  • OUTDOOR 12-3 / 5 RFT

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

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  • WOD 12-3 / Open 18.3

    Conditioner: Open 18.3 workout 2 Rounds For Time! – 100 DU’s – 20 O/H Squats 115/35 – 100 DU’s – 12 Ring Muscle-ups – 100 DU’s – 20 DB Snatches 50/35 – 100 DU’s – 12 Bar Muscle-ups TC = 14 mins Strength/Skills: 15 mins for 6 sets of – Strength training of your own choice * Example: Did you missed last weeks Squats ...

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  • WOD 11-3 / Buddy WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Deadlifts Conditioner: Teams of 2 ‪- 1k Row ‪- 20 Wall Walks ‪- 30 Deadlifts 255/155 ‪- 800m Row ‪- 200 DU’s ‪- 50 KB Swings 32/24 ‪- 50 Cal Bike ‪ * Can be broken up any way, but each partner must complete half of the work ** TC = 30 mins ...

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  • WOD 10-3 / Power Snatch

    Strength/Skills: 12 Min E.M.O.T.M – 3 Hang Power Snatch Conditioner: For Time! Buy In: 500m Row Then… – 25 Hang Power Snatch 115/75 – 10 Burpees – 25 C2B Pull Ups – 10 Burpees – 25 OHS 115/75 – 10 Burpees – 25 Toes to Bar – 10 Burpees TC = 20 mins ...

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  • WOD 9-3 / Back Squats

    Strength/Skills: Every 2 mins for 14 mins – 5 Back Squats Conditioner: “Fran” 21-15-9 of: – Thrusters 95/65 – Pull Ups TC= 10 mins 3 rounds of core work: – 15 Toes 2 Bar – 15 Sit-ups – 15 Leg Raises ...

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  • WOD 9-3 / Press Complex

    Strength/Skills: Every 2 Mins for 12 Mins – 1 Push Press + 2 Split Jerks Conditioner: 6 RFT – 10 Shoulder to Overhead 135/95 – 10 Wall Balls 20/14 – 50 DU’s TC = 15 mins ...

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  • WOD 7-3 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins – 1 Hi Hang Squat Clean + 1 Hang Squat Clean + 2 Front Squats Conditioner: A: 2K Row (TC= 10 mins) Then… 3 mins rest B: 12 min AMRAP – 11 Wall Balls 20/14 – 9 HR Push-Ups – 7 Toes to Bar – 5 Burpees ...

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  • WOD 6-3 / Thrusters

    Strength/Skills: Every 2 mins for 10 mins – Thrusters 5-4-3-3-3 Conditioner: For Time! – 800m Run – 50 Thrusters 95/65 – 75 Sit-Ups – 100 DU’s – 75 Box Jumps 24″/20″ – 50 SDHP 95/65 – 800m Run * TC= 30 mins   ...

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  • WOD 5-3 / Open 18.2

    Conditioner: Open 18.2 WOD 1-2-3-4-5-6-7-8-9-10 reps for time of: – DB Squats 50/35 – Burpees over the Bar Part 18.2A  – 1-rep-max clean TC = 12 mins to complete 18.2 AND 18.2a Strength/Skills: 15 mins for 6 sets of – Own choice strength training ...

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  • OUTDOOR 5-3 / For Time

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

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  • WOD 3-3 / Bring-A-Friend Day

    Skills: – Movements review & mobility Conditioner: 2 RFT – 50 Cal Row – 50 Sit-ups – 50 KB Lunges 24/16 – 50 Toes to Bar – 50 Burpees   ...

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  • WOD 2-3 / Snatch Complex

    Strength/Skills: Every 2 mins for 18 mins – 2 Hang Power Snatch + 2 Overhead Squats Conditioner: Against a 12 Min Clock – Cal Air Bike (4 min AMRAP) When the clock hits the 6:00 min mark perform the following: 6 Min Ladder by 2’s – Power Snatch 135/95 – Burpees Over Bar ...

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  • WOD 1-3 / "Fight Gone Bad"

    Strength/Skills: 18 mins to complete 6 sets of – 3 Front Squats Conditioner: ”Fight Gone Bad!” 3 rounds of: – Wall-ball 20/14 – Sumo deadlift high-pull 75/45 – Box Jumps 20″ – Push-press 75/55 – Cal Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is ...

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  • WOD 28-2 / Bench Press

    Strength: Every 3 mins for 12 mins – 8 Bench Press – 10 Ring Rows Conditioner: 18 min AMRAP in Buddy Teams – 10 Power Cleans 155/115 – 20 Box Jumps 24/20 – 30 KB SDHP 28/20 – 40 Sit-Ups – 50 DU * Only 1 person may work at a time… ...

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  • WOD 27-2 / Chipper Tuesday

    Skills: Shoulder to Overhead Conditioner: For Time! – 20 Cal Bike – 50 Deadlifts 135/95 – 20 Cal Bike – 40 KB Swings 24/16 – 20 Cal Bike – 30 O/H Plate Lunges 45/25 – 20 Cal Bike – 20 Shoulder to Overhead 135/95 – 20 Cal Bike – 10 Muscle-Ups OR 10 C2B Pull-ups/Ring Dips ...

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  • WOD 26-2 / Deadlifts

    Strength/Skills: Every 2 mins for 14 mins – Deadlift 8-6-4-3-3-2-1 Reps *If you have not been deadlifting regularly do not attempt to find a max today! Conditioner: 4 RFT – 20 Wall Balls 20/14 – 10 Burpees – 400m Row TC= 20 mins ...

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  • WOD 25-2 / TEAM WOD

    Skills: – Kipping/butterfly Pull-ups Conditioner: 25 mins AMRAP in teams of 2 ‪- 60 Cal Air Bike (switch every 10 Cals)‬ ‪- 30 SDHP 95/65 ‪- 30 Pull-ups ...

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  • WOD 24-2 / Power Snatch

    Strength/Skills: Every 2 mins for 10 mins – Power Snatch 4-4-3-3-3 Conditioner: 5 RFT (Each) – 30 DU’s – 15 Hang Power Snatches 115/75 – 15 Toes 2 Bar * 3 mins rest b/w rounds ** TC = 27 mins ...

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  • WOD 23-2 / Power Cleans

    Skills: – Power Cleans Conditioner: Chipper For Time! – 50 Pull-Ups – 40 Wall Balls 20/14 – 30 Toes 2 Bar – 20 Ball Slams 12kg – 10 Power Cleans 135/95 ———-> 6 min rest Then… For Time! – 2K row  * TC = 10 min each ...

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  • WOD 22-2 / Back Squats

    Strength/Skills: Every 2 mins for 16 mins – 5 Back Squats Conditioner: 5 RFT – 5 Squat Cleans 155/115 – 10 Pull Ups – 20 DU’s TC = 15 mins ...

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  • WOD 21-2 / Bent over Rows

    Strength/Skills: Every 2 mins for 12 mins – 5 Bent over Rows Conditioner: 12 Min AMRAP – 3 Muscle-ups – 5 Burpees – 7 Ring Dips – 9 Push Press 115/75 ...

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  • WOD 20-2 / Push Jerk

    Strength/Skills: Every 2 mins for 12 mins – Push Jerk 6-6-4-4-3-3 Conditioner: Tabata This! – Cal Row – Air Squats – Pull-ups – Push-ups – Sit-ups * Rest 1 Minute b/w each station ** Tabata = 8 Rounds at each station – 20 sec of work, 10 sec of rest ...

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  • OUTDOOR 19-2 / AMRAP

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

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  • WOD 19-2 / Front Squats

    Strength/Skills: Every 2 mins for 12 mins – Front Squats 5-4-3-2-1-1 Conditioner: 3 RFT – 10 Cal Bike – 15 Hang Power Snatch 115/75 – 20 Deadlifts 115/75 – 30 DU’s * Every 5 Mins you must perform 10 Pull-Ups! ** TC = 20 mins ...

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  • WOD 18-2 / Open 17.2

    Strength/Skills: 10 mins for 5 sets – 5 Push Press * As heavy as you can! Conditioner: For time! 2 Rounds of: – 10 DB Lunge steps 50/35 – 16 Toes to Bar – 8 DB Power Cleans 50/35 Then… 2 Rounds of: – 10 DB Lunge steps 50/35 – 16 Bar Muscle-ups OR C2b Pull-ups – 8 DB Power Cleans 50/35 Then… 2 Rounds ...

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  • OUTDOOR 17-2 / 7 RFT

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

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  • WOD 17-2 / Clean Complex

    Strength/Skills: Every 2 mins, for 18 Mins – 1 Clean pull +1 High Hang Squat Clean + 1 Hang Squat Clean *Not to heavy. Your goal should be to improve your technique today. Conditioner: 10 Min AMRAP – 3 Hang Power Cleans 135/95 – 6 Front Squats 135/95 – 9 Pull Ups – 200m Run ...

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  • WOD 16-2 / Weighted Push-ups

    Strength/Skills: Every 2 mins for 10 mins – 8-12 Weighted Push-ups Conditioner: For time! – 20 Back Squats 135/95 – 30 Burpees – 40 KB Swings 24/16 – 50 Thrusters 95/65 – 60 Box Jumps 24″/20″ – 50 Wall Balls 20/14 – 40 KB Swings 24/16 – 30 Burpees – 20 Back Squats 135/95 TC = 25 mins   ...

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  • WOD 15-2 / Push Press

    Strength/Skills: 12 mins for 6 sets – 5 Push Press Conditioner: For Time! – 2000m Row then 3 rounds of: – 20 Burpee Box Jumps 24″/20″ – 15 Deadlifts 185/135 then 3 Rounds of: – 20 Wall balls 20/14 – 50 DU’s TC = 25 Mins ...

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  • WOD 14-2 / Overhead Squats

    Skills: Overhead Squat Conditioner: For Time! – 200m Run – 50 Overhead Squats 75/55 – 400m Run – 40 Overhead Squats 95/65 – 800m Run – 30 Overhead Squats 115/75 – 1200m Run – 20 Overhead Squats 135/95 ...

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  • WOD 13-3 / Clean Complex

    Skills: 10 Mins of Light Bar Drills – 3 Sets of 3 reps Muscle Cleans + 3 Tall Cleans Strength: Every 2 mins, for 12 mins – 1 Hang Squat Clean + 2 Front Squats * Build up to an heavy set Conditioner: 18 Min AMRAP – 1 Legless Rope Climb – 5 Balls Slams – 10 SDHP 95/65 – ...

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  • WOD 12-2 / Bench Press

    Skills: – Bench Press * 5 Minutes to warm up to a challenging weight for 8 reps then… Strength: Every 3 Mins for 15 Mins – Bench Press 6-8 Reps – Strict Pull Ups – Max Effort * You should be getting at least 6, if not use a band to assist or scale to ring rows Conditioner: ...

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  • WOD 11-2 / Open 17.1

    Strength/Skills: Every 2 mins for 10 mins – Back Squat 6-4-2-2-1 Every 3 mins, for 6 mins – Back Squat  1 rep MAX Conditioner: For time! – 10 DB Snatches 50/35 – 15 Burpee Box Jump Overs – 20 DB Snatches – 15 Burpee Box Jump Overs – 30 DB Snatches – 15 Burpee Box Jump Overs – 40 DB Snatches – 15 ...

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  • WOD 10-2 / Deadlifts

    Strength/Skills: Every 3 Mins for 18 Mins – 3 Deadlifts ***Immediatley after each set of deadlifts perform a set of Max Effort Strict Pull Ups. If using a band aim for 6-8 reps. Conditioner: For Time! – 10 Clean & Jerks 135/95 – 3 Rounds of Cindy – 5 Pull Ups – 10 Push Ups – 15 Air Squats – 10 ...

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  • WOD 9-2 / Hang Power Cleans

    Strength/Skills: Every 2 mins for 12 mins – 3 Hang Power Cleans Conditioner: 17 min AMRAP Buy in: 30 Burpees Then… AMRAP of: – 10 Hang Power Cleans 155/115 – 15 Push-Ups – 10 C2B Pull-Ups – 15 Push-Ups – 10 Knees 2 Elbow – 15 Push-Ups ...

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  • WOD 8-2 / Overhead Squats

    Strength/Skills: 15 mins for 5 sets – 5 Overhead Squats * 5 sec hold at the bottom Conditioner: 15 min AMRAP of: – 7 Overhead Squats 95/65 – 14 Toes to bar – 21 Wall Balls 20/14 ...

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  • WOD 6-2 / Back Squats

    Strength/Skills: Every 2 mins for 14 mins – Back Squats 6-6-5-5-3-3-3 Conditioner: 10-9-8-7-6-5-4-3-2-1 Reps of: – KB Swings 28/20 – Box Jumps 24/20 – Burpees TC = 15 mins ...

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  • WOD 5-2 / Clean & Jerks

    Strength/Skills: Every 2 mins for 10 mins – 1 Clean + 2 Jerks Conditioner: For Time! – 21 Clean & Jerks 135/95 – 50 DU’s – 21 Toes to Bar – 15 Clean & Jerks 135/95 – 50 DU’s – 15 Toes to Bar – 9 Clean & Jerks 135/95 – 50 DU’s – 9 Toes to Bar TC = 20 mins ...

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  • WOD 4-2 / Open 16.4

    Skills: HSPU Conditioner: 15 Min AMRAP – 20 Deadlifts 225/155 – 20 Wall Balls 20/14 – 20 Cal Rows – 20 HSPU ...

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  • WOD 2-2 / Clean Complex

    Strength: Every 2 mins for 16 mins – 1 Clean Pull + 1 Clean + 1 Hang Squat Clean Conditioner: 5 RFT – 1 Rope Climb – 250m Row – 10 KB Push Press 20/12 – 15 KB Swings 24/16 TC = 20 mins ...

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  • WOD 1-2 / Strict Press

    Strength/Skills: 15 mins for 6 sets – 5 Strict Press Conditioner: 15 Min AMRAP – 7 Power Cleans 155/115 – 9 Pull-ups – 12 Cal Bike   ...

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  • WOD 31-1 / Deadlifts

    Strength/Skills: Every 2 mins for 12 mins – 4 Deadlifts Conditioner: For Time – 21 Deadlifts 225/155 – 21 Handstand Push-ups – 100 DU’s – 15 Deadlifts – 15 Handstand Push-ups – 75 DU’s – 9 Deadlifts – 9 Handstand Push-ups – 50 DU’s TC = 15 mins ...

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  • WOD 30-1 / Split Jerks

    Skills/Strength: Every 90 Sec for 6 mins – 2 Split Jerks Followed immediately by… Every 2 Mins for 10 Mins – 1 Spilt Jerk * Build to today’s heavy single Conditioner: 3 Rounds for MAX reps – 60 sec of Push Press 135/85 – 60 sec of Box Jumps 24″/20″ – 60 sec of Rest ...

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  • OUTDOOR 29-1/ For Time!

    Conditioner: For Time! 1600m KB run with 24/16kg @ 400m: 30 alt KB snatches @ 800m: 25 alt KB snatches @ 1200m: 20 alt KB snatches @ 1600m: 15 alt KB snatches TC = 25 mins ...

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  • WOD 29-1 / Back Squats

    Strength/Skills: Every 2 mins for 10 mins – Back Squats 6-4-2-2-1 Reps then perform 1 set of… – Back Squats Max Unbroken Reps @ 80% (The goal is to match or beat last weeks reps!) (your allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – ...

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  • WOD 28-1 / Open 16.3

    Strength/Skills: Every 2 Mins for 16 Mins – 3 Thrusters – Work up to a heavy 3 for the day Conditioner: 15 Min AMRAP 3 Rounds of: – 10 Power Snatch 75/55 – 3 Bar Muscle-ups OR 5 Chest to Bar Pull-Ups …then 50 DU’s *You will not do the DU’s until you have done 3 rounds of snatches ...

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  • OUTDOOR 27-1 / For Time!

    Conditioner: For Time! – 800m Run – 25 KB Swings 24/16 – 600m Run – 25 Push-Ups – 400m Run – 25 KB Squats 24/16 – 200m Run – 10 Tire Flips – 100m Run TC = 25 mins ...

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  • WOD 27-1 / Bench Press

    Strength: Every 3 Mins for 12 Mins – Bench Press 8-12 reps – Ring Rows 10-12 reps Conditioner: Teams of 2: Each athlete will go as quickly as possible and perform an entire round. As soon as athlete 1 is done their 500m Row athlete 2 may start rowing. Goal is for both partners ...

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