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WOD

Conditioner: In teams of 3 Start in the “holding” area. 1 person works the other two persons stays in the area. Tag your buddy to switch places. Al the running will be as a group. Only 1 team member can switch the plates. For time! - 200m run - 150 Deadlifts 275/185 - 200m run - 120 ...

Lees meer over WOD 21-5 / Pinkster Team WOD
  • WOD 20-5 / Mandatory Rest day

  • Mandatory Rest day Some random training principles: * ENJOY working out but also enjoy the rest days. * BALANCE your workout days with rest and recovery days (it is part of the program). * TRUST  and follow the program, think long term ….training takes time. * QUALITY only in training and life in general. * DON’T LOWER ...

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  • WOD 19-5 / Rope Climbs

  • Strenght: Every 2 Mins for 8 Mins - 2 Legless Rope Climbs Conditioner: Team WOD In teams of two, one partner works at a time! - 800m Relay Run (alternating 200 meters) Then… 20 rounds of… - 4 Strict Pull-ups - 6 Hang Power Cleans 135/85 - 8 Burpees Then… - 800m Relay Run TC = 30 mins ...

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  • WOD 18-5 / Deadlifts

  • Strength/Skills: Every 2 min for 12 mins - 5 Deadlifts Conditioner: 22 min AMRAP - 8 Deadlifts 275/185 - 6 Box Jumps 24″/20″ - 8 KB Box Step-ups 24/16 - 12 Sit-ups ...

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  • WOD 17-5 / Weighted Lunges

    Strength: Every 2 mins for 10 mins - 8 Front Racked Lunges steps Conditioner: For time! - 800m Run - 40 DB Snatches 50/35 - 40 Toes to Bar - 400m Run - 20 DB Snatches - 20 Toes to Bar - 200m Run - 10 DB Snatches - 10 Toes to Bar TC = 25 mins ...

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  • WOD 16-5 / Weighted Push-ups

    Power: Every 2 mins for 10 mins - 8-12 Reps weighted Push Ups * Use a plate that is challenging, you should not be able to do more than 12 Reps! Conditioner For Time! - 40/30 Cal Row - 30 Thrusters 135/95 - 25 Box Jump 24″/20″ * TC = 15 mins ...

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  • WOD 15-5 / Clean & Jerks

    Strength/Skills: Every 2 mins for 12 mins - 2 Clean & Jerks Conditioner: 3 RFT - 10 Burpees over Bar - 15 Hang Power Cleans 135/95 - 45 Wall Balls 20/14 * Competition: 155/115 ** TC = 20 Mins ...

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  • OUTDOOR 14-5 / For Time

    Conditioner: For time - 200m WB Run (1 per team) - 20 Tire Flips (together) - 30 Alt DB Snatches (each) 50/35 - 400m WB Run - 15 Tire Flips - 25 Alt DB Snatches - 600m WB Run - 10 Tire Flips - 20 Alt DB Snatches - 800m WB Run - 5 Tire Flips - 15 Alt DB Snatches ...

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  • WOD 14-5 / Front Squats

    Strength/Skills: Every 3 mins for 15 mins - 3 Tempo Front Squat @ 32X1 Conditioner: 21 Min AMRAP - 1 Rope Climb - 5 Hang Power Clean 135/95 - 10 Toes To Bar - 20 DU’s * Competition: 155/115 ...

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  • OUTDOOR 13-5 / For time & reps

    Conditioner: For time and Max Reps In buddy teams: 1) 1k Run 2) AMRAP of - 3 Burpees - 6 Push-Ups - 9 Air Squats * Switch! Then…. 1) 1k Run 2) Max Slam Ball Ground of Shoulder * Switch! Then… 1) 1k Run 2) Max DU’s * Switch! ...

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  • WOD 13-5 / Deadlifts

    Strength: Every 2 mins for 12 mins - 5 Deadlifts Conditioner: For time! - 400m Run - 20 C2B Pull-Ups - 30 HR Push Ups – 400m Run - 30 HR Push Ups - 20 C2B Pull-Ups - 400m Run * TC = 18 Mins ...

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  • WOD 12-5 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins - 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: 4 Rounds for Max Reps - 60 sec Cal Row - 60 sec Rest - 60 sec Jumping Back Squats 75/55 - 60 sec Rest - 60 sec Strict Pull-Ups - 60 sec Rest - 60 sec Push-Ups - 60 ...

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  • WOD 11-5 / Pistols

    Strength/Skills: Every 2 mins for 12 mins - 10 Pistols (alternating) Conditioner: 14 Min AMRAP - 10 Burpee Pull-ups - 20 KB Swings 24/16 - 200m Run * Competition = 32/24 ...

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  • WOD 10-5 / Press Complex

    Strength/Skills: Every 3 mins for 12 mins - MAX reps Strict pr. then –> Push pr. then –> Push jr. * Start at 95/65, set needs to be unbroken, and add weight if you exceed above 30 reps Conditioner: For time in Buddy teams ‪6 Rounds (3/each): ‪- 250m row, while buddy holds double KB front ...

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  • WOD 9-5 / Thrusters

    Strength: Every 2 Mins for 10 Mins - 10 Thrusters * Work up to a challenging weight for the day… Conditioner: “The Chief” 5 x 3 Min AMRAP of: - 3 Power Cleans 135/95 - 6 Push-ups - 9 Air Squats * Rest 1 minute b/w rounds ...

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  • WOD 8-5 / Front Squats

    Strength: E.M.O.T.M. for 6 mins - 3 Front Squats Conditioner: For Time! 3-6-9-12-15-18-21 - Pull Ups - HR Push Ups ——–> 6 min rest 21-18-15-12-9-6-3 - Burpee Box Jumps 24″/20″ - SDHP 24/16 * Competition: Use 28/20 ** TC = 35 Mins ...

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  • OUTDOOR 7-5 / For Time

    Conditioner: For time! 9 Rounds of complex 800m Run 6 Rounds of complex 600mRun 3 Rounds of complex 400m Run complex = - 3 Burpees - 6 Sit Ups - 9 Air Squats ...

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  • WOD 7-5 / Strongman

    Skills: - Tire Flips/Battle rope/Landmine/Atlas Stones Conditioner: Buddy Strongman WOD 9 min AMRAP, rotate every 90 sec, repeat 3 times - Max Sled Pulls/Push - Max Reps Atlas stone - Max Reps Landmine Back Pulls 135/95 - Max Rounds Buddy Carry - Max Reps Tire Flips - Max Reps Battle Rope * 3 min rest between rounds ** Battle Rope = ...

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  • WOD 5-5 / Clean & Jerks

    Strength/Skills: Every 2 mins for 12 mins - 3 Clean to Split Jerk Conditioner: 6 Min AMRAP - 104 Wall Balls 20/14 - 52 Pull-Ups - 1 mins rest then… 4 RFT - 28 Pistols - 15 Power Cleans 115/75 TC = 10 mins ...

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  • WOD 5-5 / Chipper for Time

    Skills: - WOD Prep Conditioner: For Time! Buy in : 800m run - 30 Cal Row - 30 Hang Power Clean 135/95 - 30 KB Swings 24/16kg - 30 Toes To Bar - 30 Wall balls 20/14 - 30 Box Jumps 24″/20″ - 30 Pull-Ups Buy out: 100 DU’s * TC = 30 mins ** Competition: 28/20 ...

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  • WOD 4-5 / Snatch Complex

    Skills: Every 2 mins for 12 mins - 2 Hi-Hang Snatch + 2 Drop Snatch + 1 Overhead Squat Conditioner: 16 min AMRAP - 5 Power Snatch 135/95 - 10 Burpee Box Jumps 24″/20″ - 20 KB Swings 24/16 - 200m Run ...

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  • WOD 3-5 / Muscle-up

    Strength/Skills: E.M.O.T.M. for 15 mins 1st Min: 4-6 Muscle Ups 2nd Min: 20-30 Sec Hanging L-Sit 3rd Min: 30 Sec Superman Hold Conditioner: 2 RFT - 500m Row - 10 Shoulder to Overhead 135/95 - 20 Burpees - 30 Wall Balls 20/14 TC = 20 mins ...

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  • WOD 2-5 / Bench Press

    Strength/Skills: Every 2 mins for 12 mins - 3 Bench press Conditioner:  15 mins AMRAP - 3 Power Cleans 135/95 - 5 Front Squats 135/95 - 7 Box Jumps 24″/20″ - 21 Sit-ups * Competition: use 165/115 ...

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  • WOD 1-5 / Press Complex

    Strength/Skills: Every 2 mins for 10 mins - 3 Strict Press + 2 Push Press Conditioner: 6 Rounds EACH for time! - 10 Push Press 115/75 - 10 Burpee over bar - 250m Row * Score is fastest round ** Every 5 mins for 30 mins, remaining time is rest! Goal is to hit each round AFAP! ...

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  • OUTDOOR 30-4 / 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 30-4 / Power Snatch

    Skills: Every 3 mins for 9 mins - 3 Drop Snatch + 3 Hi-Hang Snatch Conditioner: For Time! 21-15-9 - Power Snatch 95/65 - Box Jumps 24″/20″ ——> 3 min rest 12-9-6 - Power Snatch 115/75 - Box Jumps 24″/20″ ——> 3 min rest 9-6-3 - Power Snatch 135/95 - Box Jumps 24″/20″ TC = 25 mins   ...

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  • OUTDOOR 29-4 / 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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  • WOD 29-4 / "The Seven"

    Skills: HSPU Conditioner: “The Seven” 7 Rounds for time of: - 7 HSPU - 7 Thrusters 135/95 - 7 Knees to elbows - 7 Deadlifts 245/175 - 7 Burpees - 7 KB Swings 32/24 - 7 Pull-ups TC = 35 mins ...

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  • WOD 28-4 / "MerLeon"

    Strength/Skills: Every 2 mins for 12 mins - 5 Bench Press Conditioner: in buddy teams! 27 min AMRAP - 27 Thrusters 115/75 - 27 Burpees over the bar - 27 Pull-ups - 27 Cal Bike - 27 Hang Power Cleans 115/75   ...

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  • WOD 27-4 / Mandatory Rest day

    Mandatory Rest day, and happy Kingsday Some random training principles: * ENJOY working out but also enjoy the rest days. * BALANCE your workout days with rest and recovery days (it is part of the program). * TRUST  and follow the program, think long term ….training takes time. * QUALITY only in training and life in ...

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  • WOD 26-4 / Overhead Squats

    Strength/Skills: Every 2 mins for 12 mins - 5 Overhead Squats Conditioner: For Time! - 25 Overhead plate lunges 55/35 - 25 HR Push-Ups - 25 DU’s - 25 C2B Pull-Ups - 25 KB SDHP 28/20 - 25 Overhead Squat 95/65 - 25 Push Press 95/65 - 75 Air Squats ...

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  • WOD 25-4 / 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 1/1/10 ...

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  • WOD 24-4 / Back Squats

    Strength: Every 2 mins for 12 mins - 5 Back Squats Conditioner: For Time! - 800m Run - 15 Deadlifts 275/185 - 30 Air Squats - 400m Run - 10 Deadlifts 275/185 - 20 Air Squats - 200m Run - 5 Deadlifts 275/185 - 10 Air Squats - 100m Run TC = 15 mins ...

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  • OUTDOOR 23-4 / 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 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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