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WOD

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 ...

Lees meer over WOD 25-3 / Deadlifts
  • 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 ...

    Lees meer over LIGHT WOD 20-3 / Clean & Jerk
  • 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 ...

    Lees meer over WOD 14-3 / Overhead Squats
  • 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 ...

    Lees meer over LIGHT WOD 13-3 / Push Press
  • 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 ...

    Lees meer over LIGHT WOD 11-3 / For MAX reps
  • 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 ...

    Lees meer over LIGHT WOD 9-3 / Front Squats
  • 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 ...

    Lees meer over LIGHT WOD 8-3 / Open 19.3
  • 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 ...

    Lees meer over WOD 8-3 / Open 19.3
  • 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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  • WOD 22-2 / Open 19.1

    Strength: 15 mins for 5 sets – 5 Bench Press Conditioner: 15 min AMRAP – 19 Wall balls 20/14 – 19 Cal Row ...

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  • LIGHT WOD 21-2 / Press for MAX reps

    Strength: Max reps, 2 minute rest Strict Press  65/35 Push Press 65/35 Push Jerk 65/35 Conditioner: 15 min AMRAP Buy In 100 Single Unders – 10 HR Push-Ups – 10 Leg Lifts – 10 OH lunge steps 35/25 – 10 Sit-Ups ...

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  • WOD 21-2 / Press for MAX reps

    Strength: Max reps, 2 minute rest Strict Press  115/65 Push Press 115/65 Push Jerk 115/65 Conditioner: 15 min AMRAP Buy In 100 DU’s – 10 HS Push-Ups – 10 Leg Lifts – 10 OH lunge steps 45/25 – 10 Sit-Ups ...

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  • LIGHT WOD 20-2 / Pick your weaknesses

    Strength/Skills: 15 mins for 5 sets – 5 reps of… ?? Conditioner: 5 Rounds for time – 10 Thrusters – 10 Push-ups – 25 Single Unders ...

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  • WOD 20-2 / Pick your weaknesses

    Strength/Skills: 15 mins for 5 sets – 5 reps of… ?? Conditioner: 5 Rounds for time – 10 Thrusters 95/65 – 10 HSPU – 25 DU’s ...

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  • WOD 19-2 / Pick your weaknesses

    Strength/Skills: 15 Mins for 5 sets – 5 reps of Pick your weakness Conditioner: For time 21-15-9-6 of – KB swings 32/24 – Goblet squats 32/24 – Burpees TC = 18 mins ...

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  • LIGHT WOD 19-2 / Pick your weaknesses

    Strength/Skills: 15 Mins for 5 sets – 5 reps of Pick your weakness Conditioner: For time 21-15-9 of – KB swings – Goblet squats – Burpees TC = 15 mins ...

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  • LIGHT WOD 18-2 / For Time

    Conditioner: For time! – 20 Box Jumps 24″/20″ – 20 Push Press – 20 Pull-ups – 20 Single Unders – 20 SDHP – 20 HR Push-ups – 20 Single Unders – 20 Burpees – 2 Rope Climb TC = 15 mins ...

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  • OLY 18-2 / Week 6

    Strength/Skills: A) 5 Sets of – 2 Snatch deadlift to 1 inch off floor + 1 snatch * Deadlift to one inch off the floor, place bar back down. Deadlift again to one inch off the floor and then go straight into your snatch from there. B) 4 Sets of – 1 Clean deadlift to mid ...

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  • WOD 18-2 / Pick your weaknesses

    Strength/Skills: 15 mins for 5 sets – Pick your weaknesses Conditioner: For time! – 25 Box Jumps 24″/20″ – 25 Shoulder to overhead 135/95 – 25 Pull-ups – 25 DU’s – 25 SDHP – 25 HR Push-ups – 25 DU’s – 25 Burpees – 2 Rope Climb (Legless) TC = 20 mins ...

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  • WOD 17-2 / Muscle-up

    Skill: 10 Mins Muscle Up progression Work Strength: Every 90 Secs for 15 Min – 1 Snatch with 2 Sec hold above knee – 1 Snatch with 2 Sec hold below knee – 1 Snatch from Ground (no pause) Condioner: 7 Min AMRAP – 14 KB Swings 24/16 – 7 Push-ups ...

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  • OUTDOOR 17-2 / 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 16-2 / Power Cleans

    Strength/Skills: Every 2 mins for 16 mins – 5 Power Cleans * Keep movement tap and go and increase weight over the 8 Sets unless you loose your form. Conditioner: 12 Min AMRAP – 5 Burpees – 7 Deadlifts 185/135 – 9 Pull-Ups ...

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  • LIGHT WOD 15-2 / "Josh"

    Strength/Skills: 15 mins for 5 sets – 5 Overhead Squat Conditioner: For time “Josh” – 21 Overhead Squats – 21 Ring Rows – 15 Overhead Squats – 15 Ring Rows – 9 Overhead Squats – 9 Ring Rows TC = 15 mins ...

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  • WOD 15-2 / "Josh"

    Strength/Skills: 15 mins for 5 sets – 5 Overhead Squat Conditioner: For time “Josh” – 21 Overhead Squats 95/65 – 42 Pull-ups – 15 Overhead Squats 95/65 – 30 Pull-ups – 9 Overhead Squats 95/65 – 18 Pull-ups TC = 15 mins ...

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  • LIGHT WOD 14-2 / AMRAP's

    Conditioner: 8 Min AMRAP: – 10 Hang Power Clean – 40 Single Unders 2 Min REST 6 Min AMRAP: – 10 Font Squats – 10 Push Press 2 Min REST 4 Min AMRAP: – 10 Box Jumps 24″/20″ – 10 Push-ups ...

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  • WOD 14-2 / AMRAP's

    Conditioner: 10 Min AMRAP: – 10 Hang Power Snatches 95/65 – 40 DU’s 2 Min REST 8 Min AMRAP: – 10 Font Squats 95/65 – 10 Push Press 2 Min REST 6 Min AMRAP: – 10 Box Jumps 24″/20″ – 10 Push-ups ...

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  • LIGHT WOD 13-2 / Back Squats

    Strength/Skills: 15 mins for 4 sets of – 8 Back Squats Conditioner: 3 Rounds for time! – 3 Deadlifts – 6 Ring Rows – 9 Knee raises – 250m Row TC = 15 mins ...

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  • WOD 13-2 / Back Squats

    Strength/Skills: 15 mins for 5 sets of – 6 Back Squats Conditioner: 4 Rounds for time! – 3 Deadlifts 275/185 – 6 Pull-ups – 9 Toes 2 bar – 250m Row TC = 15 mins ...

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  • LIGHT WOD 12-2 / Strict + Push Press

    Strength/Skills: 20 mins for – 3 × 3 reps Strict Press then, 3 × 3 reps Push Press *After each set do 15 HR Push-Ups Conditioner: 11 Min AMRAP of – 5 Push Press  65/35 – 7 Burpees – 9 Sit-ups – 11 Lateral Bar hops ...

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  • WOD 12-2 / Strict + Push Press

    Strength/Skills: 20 mins for – 3 × 3 reps Strict Press then, 3 × 3 reps Push Press *After each set do 15 HR Push-Ups Conditioner: 11 Min AMRAP of – 7 Push Press  115/65 – 9 Sit-ups – 11 Burpees – 13 Lateral Bar hops ...

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  • WOD 11-2 / Cleans

    Strength/Skills: E.M.O.T.M for 10 mins – 2 Hang Clean, 2 Power Clean (Use the same weight your using for the WOD) Conditioner: 20 MIN AMRAP of – 10 Hang cleans 115/65 – 10 Front squats 115/65 – 10 C2B Pull-ups – 100 DU’s ...

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  • OLY 11-2 / Week 5

    Strength/Skills: A) 4 Sets of – 4 Push Press – 3 Push Jerks B) 3 Sets of – 3 Clean Pull + 3 Power Clean + 3 Dip + 1 Pause Split Jerk (pause in split for 3 seconds) – Then (2+1+2) x 2, Then (1+1+1) x 3 C) 4 Sets of – 4 Clean Pulls with Pause At ...

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  • LIGHT WOD 11-2 / Cleans

    Strength/Skills:  – WOD prep Conditioner: 15 MIN AMRAP of – 5 Hang cleans – 5 Front squats – 10 Ring Rows – 100 Single Unders ...

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  • WOD 10-2 / Pull-ups

    Strength/Skills: Pull-ups (strict) 8-7-6-5-4 * Weigthed if you can! Conditioner: For Time! 10-9-8-7-6-5-4-3-2-1 – Chest To Bar Pull-Ups – Box Jumps 30″/24″ – Sit-ups TC = 15 Mins ...

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  • OUTDOOR 10-2 / AMRAP

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

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  • WOD 9-2 / Push Jerks

    Strength/Skills: 15 mins for 5 sets of – 8 Push Jerks Conditioner: 10 min AMRAP – 6 Push Press 95/65 – 8 Wall Balls 20/14 – 10 Mountain Climbers – 12 Burpees ...

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  • LIGHT WOD 8-2 / Deadlifts

    Strength/Skills: 15 mins for 5 sets of – 8 Deadlifts Conditioner: 5 Rounds EACH for Time – 5 Deadlifts – 5 Burpees over the bar * Rest 90 sec between rounds ** TC = 15 mins ...

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  • WOD 8-2 / Deadlifts

    Strength/Skills: 15 mins for 5 sets of – 8 Deadlifts Conditioner: 6 Rounds EACH for Time – 5 Deadlifts 275/175 – 10 Burpees over the bar * Rest 90 sec between rounds ** TC = 20 mins ...

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  • LIGHT WOD 7-2 / For time

    Strength/Skills:  – WOD prep Conditioner: 3 Rounds for time of – 5 Power Clean – 10 Push-ups – 15 Sit-ups – 20 Cal rows TC = 16 mins ...

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  • WOD 7-2 / Clean & Jerk

    Strength/Skills: 5 Sets of – 5 Clean & Jerks Conditioner: 3 Rounds for time of – 3 Clean & Jerks 175/115 – 15 Push-ups – 20 Sit-ups – 25 Cal rows TC = 18 mins ...

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  • LIGHT WOD 6-2 / For time!

    Strength/Skills: – WOD prep Conditioner: For Time! – 30 Back Squats – 20 Pull-Ups – 10 Shoulder to Overhead – 30 Front Squats – 20 Pull-Ups – 10 Shoulder to Overhead – 30 Overhead Squats – 20 Pull-Ups – 10 Shoulder to Overhead * TC = 20 mins ...

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  • WOD 6-2 / For Time

    Strength/Skills: – WOD prep Conditioner: For Time! – 50 Back Squats – 40 Pull-Ups – 30 Shoulder to Overhead – 50 Front Squats – 40 Pull-Ups – 30 Shoulder to Overhead – 50 Overhead Squats – 40 Pull-Ups – 30 Shoulder to Overhead *All Movements will use 1 bar 95/65 ** TC = 35 mins ...

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  • WOD 5-2 / Front Squats

    Strength/SkillS: 4 sets of – 8 Front Squats Conditioner: 21-15-9 of: – Power Clean 135/95 – Handstand Push Ups ...

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  • LIGHT WOD 5-2 / Front Squats

    Strength/SkillS: 4 sets of – 8 Front Squats Conditioner: 21-15-9 of: – Power Cleans – HR Push Ups ...

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  • OLY 4-2 / Week 5

    Strength/Skills: A) 5 Sets of – 5 Muscle Snatch + 5 Snatch Grip Behind The Neck Press B) 3 Sets of – 1 Power Snatch from Mid Knee (start from the floor, not from the top down) + 1 OHS: x 3 * We power snatch work on really FINISHING! C) 2 Sets of – 4 Snatch from ...

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  • LIGHT WOD 4-2 / For Time

    Strength/Skills:  – WOD prep Conditioner: Chipper For Time – 100 Single Unders – 50 Burpees – 40 KB Swings – 30 Push Press – 20 Knee Raises – 10 Thrusters TC = 15 mins ...

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  • WOD 4-2 / Strict Press

    Strength/Skills: 15 Mins for – 10-10-8-8-6-6 Strict Press Conditioner: Chipper For Time – 100 DU’s – 50 Burpees – 40 KB Swings 24/16 – 30 Push Press 115/75 – 20 Toes 2 Bar – 10 Thrusters 115/75 TC = 15 mins ...

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  • OUTDOOR 3-2 / 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 3-2 / For MAX reps

    Strength/Skills: – WOD prep Conditioner: Tabata’s For MAX reps – Push jerk 95/65 –> 3 mins rest – Chest-to-bar pull-up –> 3 mins rest – Push-ups –> 3 mins rest Tabata hang power snatch 95/65 * The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. ** The rest periods should allow you to be ...

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  • LIGHT WOD 2-2 / For Time

    Strenght/Skills: – WOD prep Conditioner: 4 rounds for time – 12 squat cleans 65/45 – 0.5 mile Bike * This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so you can keep moving, ideally completing the set unbroken. ...

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  • WOD 2-2 / For Time!

    Strenght/Skills: – WOD prep Conditioner: 4 rounds for time – 20 squat cleans 115/75 – 1 mile Bike * This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so you can keep moving, ideally completing the set unbroken. ...

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