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WOD

Strength/ Skills: 20 min for – 1RM Back Squat OR Deadlift  Conditioner: 15 min AMRAP – 15 Cal Bike – 10 Alternating KB Thrusters – 5 Strict Pull ups – 30 sec Ring Plank ...

Lees meer over WOD 11-12 / 1 RM Back Squat
  • LIGHT WOD 11-12 / 1 RM Back Squat

  • Strength/ Skills: 20 min for – 1RM Back Squat OR Deadlift Conditioner: 10 min AMRAP -10 Cal Ski -10 Goblet Squats -7 Ring Rows -30 sec Plank ...

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  • WOD 10-12 / 1 RM Back Squats

  • Strength/ Skills: 20 mins for – 1RM Back Squat Conditioner: 10 min Ladder of In Buddy Teams: -2 Wall Balls (Buddy 1) -2 Synchro Burpees -2 Wall Balls (Buddy 2) -2 Synchro Burpees -4 Wall Balls -4 Synchro Burpees -4 Wall Balls -4 Synchro Burpees Etc..   ...

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  • WOD 8-12 / Push Jerks

  • Strength/Skills: Every 2 mins for 12 mins – 3 Push Jerks @90% Conditioner: 14 min AMRAP – 15 Box Jumps – 15 Push ups – 15 Wall Balls ...

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  • OUTDOOR 8-12 / 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 7-12 / 'Maximus'

    Conditioner: For Time “Maximus” – 39 Push Ups – 39 Toes 2 Bar – 39 Shoulder 2 overhead 135/95 – 39 Pull Ups – 39 O/H Lunge steps 55/35 – 39 Hang Power Cleans 135/95 – 39 Burpees Buy out: -19 Cal Row – 80 Du’s * Birthday WOD of Head Coach Maxime, started from age 34 …every year we are adding 1 rep! ...

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  • LIGHT WOD 7-12 / 'Maximus'

    Conditioner: For Time “Maximus” – 39 Push Ups – 39 Knees Raises – 39 Push Press – 39 Ring Rows – 39 Lunge steps – 39 Deadlifts – 39 Burpees ...

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  • WOD 6-12 / Gymnastics

    Strength/Skills: 12 mins Handstand practice – Kick ups – Hs holds – Shoulder taps Conditioner: 4 RFT – 20 KB SDHP – 20 Air Squats – 20 Leg Raises – 20/15 Cal Row TC = 20 min ...

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  • LIGHT WOD 6-12 / Strict Press

    Strength/Skills: Every 2 mins for 12 mins – 8 Strict press + 30 sec plank Conditioner: 3 RFT – 20 KB SDHP – 20 Air Squats – 20 Leg Raises – 20/15 Cal Row TC = 15 min ...

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  • LIGHT WOD 5-12 / Deadlifts

    Strength/skills: Every 2 mins for 12 mins – 3 Deadlifts Conditioner: For time! 50-40-30-20-10 – Sit ups – Single Unders TC = 12 mins ...

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  • WOD 5-12 / Deadlifts

    Strength/Skills: Every 2 mins for 12 mins – 3 Deadlifts @90% Conditioner: For time! Annie 2.0 50-40-30-20-10 – Medball Sit ups – DU’s TC = 12 mins ...

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  • WOD 4-12 / HSPU

    Strength/Skills: 12 min E.M.O.T.M Min 1: 5-8 strict hspu (scale to negative hspu or box hspu) Min 2: 50 double unders (scale to less double unders or its :40 sec practice) Conditioner: For time! – 50 Power Cleans – 25 Push Jerks – 50 Power Cleans TC = 18 mins ...

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  • WOD 3-12 / Back Squats

    Strength/Skills: Every 2 mins for 12 mins – 3 Back Squats @90% Conditioner: 4 RFT – 500m row – 15 left-arm KB Snatches – 15 right-arm KB Snatches TC = 18 mins ...

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  • OUTDOOR 1-12 / 4 RFT

    Conditioner: 4 Rounds for Time 800 meter Run 49 Push-Ups 49 Sit-Ups 49 Air Squats ...

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  • WOD 1-12 / Pistols

    Strength/Skills: Every 2 mins for 12 mins – 10 Pistols – 40 DU’s Conditioner: For time! 21-15-9: – Squat Snatch (scale to empty bar or power snatches) – Chest to Bar Pull-Ups (scale to pull ups or jumping chest 2 bar * TC = 9 mins ...

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  • LIGHT WOD 30-11 / Push Press

    Strength/Skills: 15 mins for 6 sets – 5 Push Press Conditioner: 3 RFT – 20 Deadlifts – 30 Air Squats – 100 Single Unders TC = 12 mins ...

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  • WOD 30-11 / Push Jerks

    Strength/Skills: 15 mins for 6 sets – 3 Push Jerk @90% Conditioner: 3 RFT – 20 Deadlifts – 30 Air Squats – 100 DU’s TC = 12 min ...

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  • WOD 29-11 / Olympic lifting

    Strength/Skills: Every 90 sec for 7,5 mins – 2 Snatch Balances – 2 OH squats Conditioner: 3 rounds each for time! – 20/15 Cal Bike – 15 Deadlifts – 15 Toes to Bar *Rest 2 Minutes Between rounds **Score is slowest round TC = 20 mins ...

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  • LIGHT WOD 29-11 / Olympic lifting

    Strength/Skills: Every 90 sec for 7,5 mins – 2 Clean pulls – 2 Power clean Conditioner: 3 rounds each for time! – 15/10 Cal Bike – 15 Deadlifts – 15 Knee raises *Rest 2 Minutes Between rounds **Score is slowest round TC = 20 mins ...

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  • WOD 28-11 / Gymnastics

    Strength/Skills: Every 3 mins for 15 mins – 200m Ski – 10 diamond or small grip push ups – :10 -:20 ring support hold Conditioner: 3 RFT – 50 DU’s – 20 Wall Balls – 20 KB Swings TC = 12 min ...

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  • LIGHT WOD 28-11 / Gymnastics

    Strength/Skills: Every 3 mins for 12 mins – 200m/ 150m Ski – 10/8 Push ups – :20 sec dead hang Conditioner: 3 RFT – 50 Single Unders – 20 Wall Balls – 20 kB Swings TC = 12 min ...

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  • LIGHT WOD 27-11 / Deadlifts

    Strength/Skills: Every 2 mins for 10 mins – 5 Deadlifts Conditioner: 3 RFT – 15 Burpees – 15 Box jumps – 15 Burpees – 15 HR Push-ups Rest 1:00 between rounds TC = 15 min   ...

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  • WOD 27-11 / Deadlifts

    Strength/Skills: Every 2 mins for 10 mins – 3 Deadlifts @80-90% Conditioner: 3 RFT – 15 Burpees – 15 Box jumps – 15 Burpees – 15 HSPU (scale to box HSPU) Rest 1:00 between rounds TC = 18 min   ...

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  • WOD 26-11 / For time and max calories!

    Strength/Skills: – WOD prep Conditioner: For time and max cals! 3 mins for max Cal Bike 5-4-3-2-1 – Strict pull ups (scale to banded pull ups) – Strict toes to bar (hanging straight leg raises) —> Rest 2:00 3 mins for max Cal Row 10-8-6-4-2 – Chest 2 bar pull ups (scale to normal pull ups or jumping chest to bars) – ...

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  • WOD 25-11 / F+B Squats

    Strength/Skills: 12 min EMOTM Min 1: 3 Front squats Min 2: 6 Back squats * @50% of 1 RM front squat    Conditioner: 16 min EMOTM – Min 1: 1 round of cindy (5 pullups, 10 pushups, 15 air squats) (if needed scale number of reps so you finish within the minute) – Min 2: Min 3: 6 deadlifts, ...

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  • OUTDOOR 24-11 / For time

    Conditioner: For Time! Buy-in: 1200m Run – 10 Burpees – 10 Burpees – 25 Push-Ups – 10 Burpees – 25 Push-Ups – 50 Lunges – 10 Burpees – 25 Push-Ups – 50 Lunges – 100 Sit-Ups – 10 Burpees – 25 Push-Ups – 50 Lunges – 100 Sit-Ups – 150 Air Squats ...

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  • WOD 24-11 / Bench Press

    Strength/Skills: Every 2 mins for 10 mins – 3 bench press @80-90% Conditioner: 5 Rounds for time – 12 Deadlifts – 9 Hang Power Snatches – 6 Overhead Squats *Use a weight where you can go unbroken on as long as possible ...

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  • LIGHT WOD 23-11 / Gymnastics

    Strength/Skills: 16 min E.m.o.t.m – Min 1: :40 leg raises – Min 2: :40 superman – Min 3: max knee raises – Min 4: rest Conditioner: For time! 12-9-6 – Front squats – Burpees TC = 10 min ...

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  • WOD 23-11 / Gymnastics

    Strength/Skills: 16 min E.m.o.t.m – Min 1: :40 hollow arch – Min 2: :40 superman – Min 3: max toes 2 bar – Min 4: rest Conditioner: For time! 12-9-6 – Front squats @75% – Burpees over the bar TC = 10 min ...

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  • LIGHT WOD 22-11 / Gymnastics

    Strength/Skills: Every 3 mins for 12 mins – 8-10 strict pull ups (scale to negative pull ups or ring rows) – 2 length kb OH carry L+R (1 length L en 1 length R) Conditioner: For time! Buy-in: 500 m row Then…. 21-15-9 – Push press – Box jumps TC = 15 mins ...

    Lees meer over LIGHT WOD 22-11 / Gymnastics
  • WOD 22-11 / Gymnastics

    Strength/Skills: Every 3 mins for 12 mins – 8-10 strict pull ups (scale to negative pull ups or ring rows) – 2 length kb OH carry L+R (1 length L en 1 length R) Conditioner: For time! Buy in: 1k row Then…. 21-15-9 – Push jerks – Box jumps TC = 15 mins ...

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  • LIGHT WOD 21-11 / Front Squats

    Strength/Skills: 12 mins for 5 sets of – 5 Front squats Conditioner: For time! – 21/18 Cal Row – 9 HR Push ups – 18/15 Cal Bike – 12 HR Push ups – 15 /12 Cal Row – 15 Push ups – 9/6 Cal Bike – 21 HR Push ups * TC = 15 mins ...

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  • WOD 21-11 / Front Squats

    Strength/Skills: 12 mins for 5 sets of – 3 Front squats @80-90% Conditioner: For time! – 27/24 Cal Row – 9 HSPU (scale to box hspu) – 21/18 Cal Bike – 15 HSPU – 15/12 Cal Row – 21 HSPU – 9/6 Cal Bike – 27 HSPU * It can be a fast wod, but if you scale to box hspu, focus ...

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  • WOD 20-11 / For MAX reps

    Strength: Every 2 Mins for 16 Mins –WOD prep Conditioner: 6 rounds of 5 mins for max reps! – 1 min hspu (scale to box hspu) – 1 min front squats @35% – 1 min assault bike – 1 min burpees – 1 min rest ...

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  • WOD 19-11 / Front Squat & Deadlift

    Strength/Skills: 12 min E.M.O.T.M. Min 1: 3 Front Squats Min 2: 6 Deadlifts Conditioner: 4 RFT – 25 KB Front Rack Lunges – 25 Cal Ski – 25 KB Swings TC = 18 mins ...

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  • WOD 18-11 / Bench Press

    Strength/Skills: Every 2 mins for 10 mins – 4 Bench Press @80-90% Conditioner: 3 RFT – 20/15 Cal Row – 20 Chest to Bar Pull-ups (scale to pull ups or jumping chest to bars) – 20 Thrusters TC = 18 min ...

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  • LIGHT WOD 18-11 / Strict Press

    Strength/Skills: Every 2 mins for 10 mins – 5 Strict Press Conditioner: 3 RFT – 20/15 Calorie Row – 20 Ring Rows – 20 Front Squats TC = 15 min ...

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  • WOD 17-11 / Snatch complex

    Strength/Skills: Every 2 mins for 10 mins – 1 Hang Power Snatch – 2 Power Snatches – 3 Overhead Squats Conditioner: 5 RFT – 14 Pull ups – 9 Thrusters – 6 Burpees over the Bar * Rest 1:1 TC = 20 mins ...

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  • OUTDOOR 17-11 / "Bert"

    Conditioner: For time! “Bert” – 50 Burpees – 400m Run – 100 Push-ups – 400m Run – 150 Walking lunges – 400m Run – 200 Squats – 400m Run – 150 Walking lunges – 400m Run – 100 Push-ups ...

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  • LIGHT WOD 16-11 / Bench Press

    Strength/Skills: 10 min E.M.O.T.M. Min 1: 8 Bench Press Min 2: 20m Bear Walk Conditioner: Every 4 mins for 12 mins – 15 Sit ups – 12 Box Step-ups – 15/12 Cal Row ...

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  • WOD 16-11 / Strict Press

    Strength/Skills: 10 min E.M.O.T.M. Min 1: 8 Strict Press Min 2: max HS walk or 2 rounds around the box Conditioner: Every 6 mins for 18 mins – 21/15 Cal Ski – 12 DB Box Step-ups – 21/15 Cal Bike ...

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  • WOD 15-11 / Clean Complex

    Strength/Skills: Every 90 sec for 9 mins – 1 Power Clean – 1 Hang Squat Clean – 1 Squat Clean Conditioner: 2 RFT – 25 Back Squats – 35/25 Cal Bike TC= 10 mins * Go hard or go home on this one!!!!!! ...

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  • LIGHT WOD 15-11 / Power Clean

    Strength/Skills: Every 90 sec for 9 mins – 3 Power Cleans Conditioner: 2 RFT – 25 Back Squats – 35/25 Cal Bike TC= 10 mins * Go hard or go home on this one!!!!!! ...

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  • LIGHT WOD 14-11 / Back Squats

    Strength/Skills: Every 2 mins for 10 mins – 4 Back Squats Conditioner: For Time! Part #A – 25/15 Calorie Assault Bike – 25 HR Push ups —> Rest 2:00 Part #B – 35 Sit-ups – 30 m bear walk – 25 Sit-ups – 20 m bear walk – 15 Sit-ups – 10 m bear walk TC = 20 min ...

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  • WOD 14-11 / Back Squats

    Strength/Skills: Every 2 mins for 10 mins – 4 Back Squats @80-90% Conditioner: For Time! Part #A – 35/25 Cal Bike – 35 HSPU (scale to box hspu) —> Rest 2:00 Part #B – 35 Sit-ups – 30 m Handstand Walk (scale to bear walk) – 25 Sit-ups – 20 m Handstand Walk – 15 Sit-ups – 10 m Handstand Walk TC = 20 min ...

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  • WOD 13-11 / Push & Split Jerk

    Strength/Skills: 12 mins for 6 sets of – 3 push jerk + 2 split jerks @80% Conditioner: For Time! – 2K Row … Directly into 8 Rounds: – 3 Power Cleans – 6 Push-ups – 9 Air Squats TC = 20 min ...

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  • LIGHT WOD 13-11 / Push Jerk

    Strength/Skills: 12 mins for 6 sets of – 3 push jerk Conditioner: For Time! – 1K Row … Directly into 6 Rounds: – 3 Power Cleans – 6 Push-ups – 9 Air Squats TC = 16 min ...

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  • WOD 12-11 / Deadlifts

    Strength/Skills: 12 min E.M.O.T.M Min 1: 8 Deadlifts Min 2: max unbroken toes to bar Conditioner: 3 Rounds with an 3 min running clock – 18/15 Cal ski – 15 Chest to Bar Pull-Ups (scale to jumping chest 2 bars or pull ups) – Max Wall Balls – Rest 1:00 between rounds. ...

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  • WOD 11-11 / Triple AMRAP

    Strength/Skill: – WOD prep Conditioner: 5 min AMRAP – 30 Wall Balls – 20 DB Snatches – 10 Burpees over the DB —> Rest 5 mins 5 min AMRAP – 30 db box Step-ups – 50 DU’s – Amrap burpee box jumps —> Rest 5 mins 5 min AMRAP – 250m Row – 30 Push Press ...

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  • LIGHT WOD 11-11 / Triple AMRAP

    Strength/Skill: – WOD prep Conditioner: 4 min AMRAP – 15 Wall Balls – 10 KB Swings – 5 Burpees over the KB —-> Rest 4 mins 4 min AMRAP – 20 Box step ups – 50 Single unders – Amrap Burpee box jumps —> Rest 4 mins 4 min AMRAP – 250 m row – 20 Push-ups ...

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  • OUTDOOR 10-11 / For time!

    Conditioner: For time! 1-mile run 25 wall balls 20 wall ball sit ups 1000 m run 25 wall balls 20 wall ball sit ups 800 m run 25 wall balls 20 wall ball sit ups 400 m run 25 wall balls 20 wall ball sit ups 200m run 25 wall balls 20 wall ball sit ups ...

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  • WOD 9-11 / Bench Press

    Strength/Skills: 12 min E.M.O.T.M min 1: 8 Bench Press min 2: :30 sec HS hold Conditioner: 5 Rounds of – 15 KB Swings – 10/8 Cal Bike – 40 DU’s TC = 15 min ...

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  • LIGHT WOD 9-11 / Strict Press

    Strength/Skills: 12 min E.M.O.T.M min 1: 8 Strict Press min 2: :30 sec Plank hold Conditioner: 4 Rounds of – 15 KB Swings – 10/8 Cal Row – 40 Single Unders TC = 15 min ...

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  • LIGHT WOD 8-11 / Thrusters

    Strength/Skills: Every 2 mins for 12 mins – 5 Thrusters Conditioner: 12 min AMRAP – 10 Push ups – 35 Single unders – 10 Box jumps – 15/12 cal row – 20 Wall Balls ...

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  • WOD 8-11 / Thrusters

    Strength/Skills: 15 mins for 6 sets of – 5 Thrusters Conditioner: 12 min AMRAP – 10 strict HSPU – 35 DU’s – 10 Burpee Box jumps – 20/15 cal row – 35 Wall Balls ...

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  • WOD 7-11 / Bench Press

    Strength/Skills: Every 2 mins for 10 mins – 5 bench press @70-80% Conditioner: 5 Rounds for MAX reps – 1 Minute Wall Balls – 1 Minute Hang Power Snatch – 1 Minute Cal Bike – 1 Minute Rest ...

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  • LIGHT WOD 7-11 / Bench Press

    Strength/Skills: Every 2 mins for 10 mins – 5 bench press Conditioner: 4 Rounds for MAX reps – 1 Minute Wall Balls – 1 Minute Hang Power Clean – 1 Minute Cal Bike – 1 Minute Rest ...

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  • LIGHT WOD 6-11 / Chipper

    Strength/Skills:  – WOD prep Conditioner: 20 min AMRAP – 100 Single Unders – 25 Wall Balls – 20/15 Cal Bike – 15 KB Swings – 10 Knee Raises – 5 Ring Rows   ...

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  • WOD 6-11 / Chipper

    Strength/Skills:  – WOD prep Conditioner: 30 min AMRAP – 100 DU’s – 50 Thrusters (Empty bar) – 40 Cal Row – 30 DB Snatch alt. – 20 Toes to Bar (scale to knees to elbow or knee raises) – 10 Bar Muscle-ups (scale down to 10 Pull-ups s and 10 push ups)   ...

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  • WOD 5-11 / Deadlifts + Pistols

    Strength/Skills: 12 mins for 4 sets of – 10 unbroken deadlifts + 10 pistols Conditioner: For time 15-12-9: – Push press – Lateral Barbell Burpees –> Rest 2:00 12-9-6: – Push press – Box Jumps TC = 16 min ...

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  • LIGHT WOD 4-11 / Olympic complex

    Strength/Skills: Every 2 mins for 10 mins – 2 Hang power Clean + 1 Push Jerk Conditioner: For time! 21-15-9: – KB swings – Push ups TC = 12 mins ...

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  • WOD 4-11 / Olympic complex

    Strength/Skills: 12 mins for 5 Sets AHAP: – Hang Squat Clean – Push Jerk – Hang Squat Clean – Split Jerk Conditioner: For time! 21-15-9: – DB Snatch – HSPU TC = 12 mins ...

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  • OUTDOOR 3-11 / AMRAP

    Strength/Skills: WOD prep 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 2-11 / Gymnastics

    Strength/Skills: 10 min E.m.o.t.m Min 1: 5 Kipping pull ups Min 2: 5 Toes 2 bar Conditioner: 3 Rounds for time – 20 Wall balls – 20 Sumo Deadlift High Pulls – 20 Box Jumps – 20 Thrusters – 20/14 Calorie Row TC = 20 mins * Try to work unbroken as much as possible, so pick a weight accordingly!!   ...

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  • LIGHT WOD 2-11 / Gymnastics

    Strength/Skills: 10 min E.m.o.t.m Min 1: 5 Ring Rows Min 2: 5 Knee Raises Conditioner: 4 Rounds for time – 10 Wall balls – 10 KB Sumo Deadlift High Pulls – 10 Box Jumps – 10 Thrusters – 10 Calorie Ski TC = 15 mins   ...

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  • LIGHT WOD 31-10 / Chipper

    Strength/Skills:  – WOD prep Conditioner: For Time! – 15 Clean and Jerks – 250m row – 5 Rope pulls – 250m row – 30 Burpees – 250m row – 5 Rope pulls – 250m row – 15 Clean and Jerks TC = 20 mins   ...

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  • WOD 31-10 / Chipper

    Strength/Skills:  – WOD prep Conditioner: For Time: – 20 Clean and Jerks – 400m Row – 5 Legless Rope Climbs (scale to 8 rope pulls) – 400m Row – 50 Burpees over the bar – 400m Row – 5 legless Rope Climbs (scale to 8 rope pulls) – 400m Row – 20 Clean and Jerks TC = 35 mins     ...

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  • WOD 30-10 / Push Press

    Strength/Skills: Every 2 mins for 10 mins – 5 push press @70-80% Conditioner: For Time! 21-15-9: – Box Jumps – Power Cleans – Chest to Bar Pull-ups – Burpees over the bar TC = 20 mins   ...

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  • LIGHT WOD 30-10 / Push Press

    Strength/Skills: Every 2 mins for 10 mins – 5 push press Conditioner: For Time! 21-15-9: – Box Jumps – Power Cleans – Ring Rows – Burpees TC = 20 mins   ...

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  • WOD 29-10 / F+B Squat

    Strength/Skills: 12 min E.M.O.T.M Min 1: 3 Front Squat Min 2: 6 Back Squats * You’re not supposed to go really heavy on this one. 60-70% max Conditioner: 5 min AMRAP – 12 Power Snatches – 4 Burpee Box Jumps –> Rest 5 Minutes 5 min AMRAP – 8 Power Snatches – 4 Burpee Box Jumps ...

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  • OUTDOOR 27-10 / 30 min AMRAP

    Conditioner: 30 min AMRAP – 800 m run – 20 DB snatches – 30 jumping air squats – 40 push ups – 50 sit ups ...

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  • LIGHT WOD 26-10 / Pull-ups

    Strength/Skills: Every 2 mins for 12 mins – 8-10 ring rows – 5 strict press *2 sec hold at the top after every rep Conditioner: 3 Rounds for Time: – 25 Knee Raises – 50 Single Unders – 11-9-7 Power Cleans TC = 15 min ...

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  • WOD 26-10 / Pull-ups

    Strength/Skills: Every 2 mins for 12 mins – 5-8 strict pull ups – 1 length overhead double kb carry * Weighted if possible, scale to negative pull ups or ring rows Conditioner: 4 Rounds for Time: – 25 Toes to Bar – 50 DU’s – 13-11-9-7 Squat Cleans TC = 18 min ...

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  • LIGHT WOD 25-10 / Back Squats

    Strength/Skills: 12 mins for 5 sets of – 6 Back squat Conditioner: 4 Rounds for MAX reps – 1 Minute Wall balls – 1 Minute KB Swings – 1 Minute Cal Ski – 1 Minute Rest   ...

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  • WOD 25-10 / Back Squats

    Strength/Skills: 12 mins for 5 sets of – 6 Back squat @70-80% Conditioner: 5 Rounds for MAX reps – 1 Minute Wall balls – 1 Minute KB Swings – 1 Minute Cal Ski – 1 Minute Rest   ...

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  • WOD 24-10 / "Air Walker"

    Strength/Skills: – WOD prep Conditioner: 30 min Buddy AMRAP “Air Walker” – 30 Cal Row – 50 DU’s (each) – 4 Rounds of The Chief * 1 Round Chief = – 3 Power Cleans – 6 Push-ups – 9 Air Squats ...

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  • LIGHT WOD 24-10 / "Air Walker"

    Strength/Skills: – WOD prep Conditioner: 20 min Buddy AMRAP “Air Walker” – 30 Cal Row – 50 Single Unders (each) – 4 Rounds of The Chief * 1 Round Chief = – 3 Power Cleans – 6 Push-ups – 9 Air Squats   ...

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  • WOD 23-10 / Strict Press

    Strength/Skills: 5 sets of – 6 Strict press @70-80% Conditioner: 5 Rounds for time! – 15 Burpees over the bar – 12 Deadlifts – 9 Hang Power Cleans – 6 Push Jerks TC = 15 mins   ...

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  • LIGHT WOD 23-10 / Strict Press

    Strength/Skills: 5 sets of – 6 Strict Press Conditioner: 3 Rounds for time! – 10 Burpees – 8 Deadlifts – 6 Hang Power Cleans – 4 Push press TC = 15 mins ...

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  • WOD 22-10 / 12 min EMOM

    Strength/Skills: 12 min Emom – Min 1: 30 sec kb squat hold – Min 2: 8-10 unbroken deadlifts @60-70% Conditioner: 33-27-21-15-9: Thrusters CTB Pull-Ups (scale to pull ups or jumping chest to bars) TC = 20 min ...

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  • LIGHT WOD 21-10 / Pull-ups

    Strength/Skills: 10 min E.m.o.t.m Min 1: 8 jumping pull ups with negative Min 2: 8 ring rows Conditioner: Aerobic capacity wod With an ongoing clock start every 5 mins, and repeat 4 times – 10/8 Cal Ski – 12/10 Cal Bike – 15/12 Cal Row *Score is slowest round   ...

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  • WOD 21-10 / Pull-ups

    Strength/Skills: – 10 min pull up work Conditioner: Aerobic capacity wod With an ongoing clock start every 5 mins, and repeat 4 times – 12/9 Cal Ski – 15/12 Cal Bike – 18/15 Cal Row *Score is slowest round   ...

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  • OUTDOOR 20-10 / 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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  • LIGHT WOD 19-10 / Front Squats

    Strength/Skills: 15 mins for 5 sets of – 5 Front Squats @70% Conditioner: 12 min AMRAP “Rear End” – 60 Single Unders – 30 Air Squats – 15/10 Ski Ergs – 5 Push Jerks ...

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  • WOD 19-10 / Front Squats

    Strength: 15 mins for 5 sets of – 8 Front Squats @70% Conditioner: 12 min AMRAP “Rear End” – 60 DU’s – 45 Air Squats – 21/15 Cal Bike – 10 Push Jerks ...

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  • LIGHT WOD 18-10 / Chipper Friday

    Strength/Skills: – WOD prep Conditioner: “Crazy Cow” – 60 KB Swings – 50 Knee Raises – 40 Front Squats – 30 Burpee – 20 Box Jump – 10 Ring Rows + 10 Push-ups ...

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  • WOD 18-10 / Chipper Friday

    Strength/Skills: – WOD prep Conditioner: “Crazy Cow” – 60 DB Hang Clean and Jerks – 50 Toes to Bar – 40 Thrusters – 30 Burpee Box Jump 24″/20″ – 20 Clusters – 10 Muscle-ups ...

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  • LIGHT WOD 17-10 / Push Jerks

    Strength/Skills: 15 mins for 5 sets of – 5 Push Jerk Conditioner: For Time: – 750m Row —> Then immidiately do – 30 KB swings 15 Burpee Box Jump Overs – 20 KB swings, 10 Burpee Box Jump Overs – 10 KB swings, 5 Burpee Box Jump Overs ...

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  • WOD 17-10 / Push Jerks

    Strength/Skills: 15 mins for 5 sets of – 8 Push Jerk @70% Conditioner: For Time: – 1000m Row —> Then immidiately do – 30 DB Snatches, 15 Burpee Box Jump Overs – 20 DB Snatches, 10 Burpee Box Jump Overs – 10 DB Snatches, 5 Burpee Box Jump Overs ...

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  • WOD 16-10 / F+B Squats

    Srength/Skills: 10 mins E.M.O.T.M – Min 1: 4 Front Squats – Min 2: 6 Back Squats Conditioner: “Hot Air” With an 25 min running clock, preform every 5 mins – 30 Air Squats – 20/15 Calorie bike – 7 Power Snatches ...

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  • WOD 15-10 / Clean Complex

    Strength/Skills: Every 1,5 mins for 15 mins – 1 High Pull + 1 Hang Squat Clean + 1 Full Clean Conditioner:  For Time!”The Joker” 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 ...

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  • LIGHT WOD 14-10 / Press & Pull

    Strength/Skills: 12 min E.M.O.T.M ‪- Min 1: 8 bench press – Min 2: 12 db bent over row – Min 3: rest Conditioner: “Bel Air” 15 min AMRAP of: – 40 Single Unders – 10 Hang Power Clean – 40 Single Unders – 15/12 Calorie Row ...

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  • WOD 14-10 / Press & Pull

    Strength/Skills: 12 min E.M.O.T.M ‪- Min 1: 8 bench press – Min 2: 12 db bent over row – Min 3: 10 pull up kips – Min 4: rest Conditioner: “Bel Air” 15 min AMRAP of: – 40 DU’s (scale to 20 DU’s or 1:30 practice) – 20 DB Hang Clean & Jerk – 40 DU’s (scale to 20 ...

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  • LIGHT WOD 12-10 / Buddy WOD

    Strength/Skills: – WOD prep Conditioner: Buddy WOD For Time! – 50 Single Unders (each) – 100 Pull ups – 40 Single Unders (each) – 100 Push ups – 30 Single Unders (each) – 100 Sit ups – 20 Single Unders (each) – 100 Squats – 10 Single Unders (each) Buy out: 50 Cal Ski TC = 30 mins ...

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  • WOD 12-10 / Buddy WOD

    Strength/Skills: – WOD prep Conditioner: Buddy WOD For Time! – 50 DU’s (each) – 200 Pull ups – 40 DU’s (each) – 200 Push ups – 30 DU’s (each) – 200 Sit ups – 20 DU’s (each) – 200 Squats – 10 DU’s (each) Buy out: 100 Cal Bike TC = 40 mins ...

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  • WOD 11-9 / Push Press

    Strength/Skills: 10 mins for 3 sets of –  10 Push Press @60% Conditioner: 4 RF — 8 Thrusters — 8 Chest to bar Pull-ups — 8 DB Clean and Jerk — 24 DU’s TC = 20 mins ...

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  • LIGHT WOD 11-10 / Push Press

    Strength/Skills: 10 mins for 3 sets of –  8 Push Press Conditioner: 3 RFT – 8 Thrusters – 8 Ring Rows – 8 Power Cleans – 24 Single Unders TC = 15 mins ...

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  • WOD 10-9 / F+B Squats

    Strenght/Skills: 12 min E.M.O.T.M Min 1: 3 Front Squat Min 2: 6 Back Squats Conditioner: 12 min AMRAP – 25 HSPU – 25 Box Jumps – 25 KB Swing ...

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  • LIGHT WOD 10-9 / F+B Squats

    Strenght/Skills: 12 min E.M.O.T.M Min 1: 3 Front Squat Min 2: 6 Back Squats Conditioner: 12 min AMRAP – 15 HR Push-ups – 15 Box Jumps – 15 KB Swing ...

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  • LIGHT WOD 9-10 / Clean

    Strenght/Skills: Every 1:30 mins for 12 mins – 1 Clean + 1 Hang Clean Conditioner: For time! 30-20-10: – Sit-ups – Wall Balls –> Rest 2 mins 10-20-30: – Burpees – Cal Row ‬ ...

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