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WOD

Skills: WOD prep Conditioner: For max load, means for MAX LOAD !!! “Bear Complex” 5 sets of 7 rounds: – 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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  • OUTDOOR 21-7 / 10 RFT

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

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  • WOD 20-7 / Brind-A-Friend-Day

  • Strength/Skills: – WOD prep Conditioner: 20 min Buddy AMRAP – 20 Partner Push-ups – 20 Partner Air Squats – 20 Pull-ups – 20 Alternate Box Jumps 24″/20″ – 20 Burpees Med Ball Pass ...

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  • WOD 19-7 / Clean & Jerks

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

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  • WOD 18-7 / Back Squats

    Strength/Skills: 15 mins for – 8-8-6-6-4-4 Back Squats Conditioner: For Time! 3-9-15-21-27 – OH Lunges Steps 24/16 – Sit-ups – C2B Pull-ups * TC = 20 mins ...

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  • WOD 17-7 / Strict Press

    Strength/Skills: Every 2 mins for 12 mins – 8-8-6-6-4-4 Strict Press Conditioner: 7 min AMRAP’s 7 Min AMRAP – 5 Squat Cleans 135/95 – 10 Wall Balls 20/14 —-> 3 min rest 7 Min AMRAP – KB Swings 24/16 —-> 3 min rest 7 Min For max Distance – 60m DB Farmers Walk 35/22,5 ...

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  • WOD 16-5 / Overhead Squats

    Strength/Skills: Every 2 mins for 12 mins – 5 Overhead Squats Conditioner: For Time! – 60 Burpees – 50 Box Jumps 24″/20″ – 40 Knees To Elbow – 30 Hang Power Clean 135/95 – 20 Push Jerk 135/95 – 10 Muscle Ups * TC = 20 mins ...

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  • WOD 15-7 / Deadlifts

    Strength/Skills: Every 3 minutes, for 15 mins – 5 Deadlifts – 10 Box Jumps 30″/24″ Conditioner: 10 min AMRAP – 10 Power Cleans 155/115 – 10 Burpees Over the Bar – 10 Pull-Ups —> 6 mins rest Then… 8 min AMRAP – 10 HR Push-ups – 15 Sit-ups – 30 DU’s ...

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  • OUTDOOR 14-7 / Hero "Bert"

    Strength/Skills: – WOD prep Conditioner: Hero “Bert” For time! – 50 burpees – 400-m run – 100 push-ups – 400-m run – 150 walking lunges – 400-m run – 200 squats – 400-m run – 150 walking lunges – 400-m run – 100 push-ups – 400-m run – 50 burpees ...

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  • WOD 14-7 / Snatch Complex

    Strength/Skills: Every 2 mins for 12 mins – 1 Power Snatch + 1 Hang Power Snatch + 1 OHS Conditioner: Teams of 2 For time! – 50 Box Jumps 24″/20″ – 4x 200m Med Ball Relay Run – 50 Balls Slams – 4x 200m Med Ball Relay Run – 50 Burpees – 4x 200m Med Ball Relay Run TC = ...

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  • WOD 13-7 / "BULL"

    Skills:  – Overhead Squat Conditioner: Hero WOD “Bull” 2 Rounds for time of: – 200 Double Unders – 50 OH squats 135/95 – 50 Pull-ups – Run 1 mile TC = 40 mins ...

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  • WOD 12-7 / Bench Press

    Strength: Every 2 mins for 10 mins – 8 Bench Press Conditioner: 5 RFT – 5 Deadlifts   275/185 – 15 Thrusters  95/65 – 10 C2B Pull-Ups TC = 25 mins ...

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  • WOD 11-7 / For Max Reps

    Strength/Skills: – WOD prep Conditioner: 4 Rounds for max total reps: – 1 min Box Jump overs 24″/20″ – 30 sec Rest – 1 min Overhead squats 95/65 – 30 sec Rest – 1 min Cal bike – 30 sec Rest – 1 min Russian KB Swings 24/16 – 30 sec Rest – 1 min Sit-ups – 30 sec Rest – 1 min Pull-ups * ...

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  • LIGHT WOD 11-7 / For MAX reps

    Strength/Skills: – WOD prep Conditioner: 3 Rounds for max total reps: – 1 min Box Jump overs – 30 sec Rest – 1 min Overhead squats 65/55 – 30 sec Rest – 1 min Cal bike – 30 sec Rest – 1 min Russian KB Swings 20/12 – 30 sec Rest – 1 min Sit-ups – 30 sec Rest – 1 min Ring Rows * ...

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  • WOD 10-7 / Press Complex

    Strength/Skills: Every 2 mins for 10 mins – 5 Strict Press + 3 Push Press Conditioner: For Time! – 30 HR Push Ups – 15 Toes 2 Bar – 30 Walls Balls 20/14 – 15 Toes 2 Bar – 30 Pull Ups – 15 Toes 2 Bar – 30 Shoulder 2 Overhead 115/75 – 15 Toes 2 Bar – 30 KB Swings ...

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  • WOD 9-7 / Back Squats

    Strength/Skills: Every 2 mins for 12 mins – 5 Back Squats Conditioner: For Time! 27-21-15-9 – Deadlifts 225/155 – Back Squats 135/95 – 200m Ski erg * Use 1 bar ** TC = 20 mins ...

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  • WOD 8-7 / Power Cleans

    Strength/Skills: Every 2 mins for 12 mins – 5 Power cleans Conditioner For time! – 30 Cal Row – 30 Burpees – 30 Wall Balls 20/14 – 30 KB Swings 24/16 – 30 Push Press 115/75 – 30 Pull-Ups TC = 15 mins ...

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  • LIGHT WOD 8-7 / Power Cleans

    Strength/Skills: Every 2 mins for 12 mins – 5 Power cleans Conditioner For time! – 30 Cal Row – 30 Burpees – 30 Wall Balls 14/12 – 30 KB Swings 16/12 – 30 Push Press 65/55 – 30 Ring Rows TC = 15 mins ...

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  • OUTDOOR 7-7 / 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 7-7 / Strict Press

    Strength/Skills: 10 mins for 5 sets – 8 Strict Press Conditioner: For Time! Buy in: 500m Row 33-27-21-15-9 – DU’s – Box Jumps 24″/20″ – KB Snatch (alt L&R) 24/16 Buy Out: 500m Row * TC = 25 mins ...

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  • WOD 6-7 / Team WOD

    Strength/Skills: WOD prep Conditioner: Buddy WOD – max Deadlifts 225/155 – max Wall Balls 20/14 – max KB Swings 24/16 – max DB Thrusters 55/35 – max 100m med ball run 20/14 – max Burpees * 3 mins at each station, 30 sec transition time. ** 1 person works at the time, switch as needed. ...

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  • WOD 5-7 / Chipper for time!

    Conditioner: For Time! – 50 Sit-ups – 40 Wall balls 20/14 – 30 Pull-Ups – 20 HR Push-ups – 10 Power Cleans 155/115 – 40 Sit-Ups – 30 Wall balls – 20 Pull-Ups – 10 HR Push-ups – 5 Power Cleans – 30 Sit-Up – 20 Wall balls – 10 Pull-Ups – 5 HR Push-ups – 5 Power Cleans TC = 30 mins ...

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  • WOD 4-7 / Benchmark "Eva"

    Skill: 10 mins to work on KB Swings and Kipping Pull-Ups Conditioner: For time “EVA” 5 Rounds of: – 800m Run – 30 KB Swing 24/16 – 30 Pull-Ups * This is a long WOD ladies and gents! There will be a 40 min time cap, be mentally prepared!!! ** If you can finish 3 rounds under 24 ...

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  • WOD 3-7 / Front Squats

    Strength/Skills: Every 2 Mins for 12 Mins – 3 Front Squat with 3 sec HOLD! Conditioner: In Teams of 2 – 3 rounds each – Row 500 Meters – 20 Wall Balls 20/14 – 20 Toes to Bar TC = 25 mins ...

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  • WOD 2-7 / Pull-ups & Cleans

    Strength/Skill: Every 2 Mins for 10 Mins – Max Unbroken Strict Pull Ups Power: 10 Min Power C&J Ladder by 1’s 135/95 Min 1 = 1 Power Clean & Jerk Min 2 = 2 Power Clean & Jerks Min 3 = 3 Power Clean & Jerks and so on and so forth… * If you can’t finish ...

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  • WOD 30-6 / Team WOD

    Strength/Skills: – WOD prep Conditioner: For time! In teams of 5, complete: – 750 Ball Slams – 500 Cal Row – 250 Power Clean 135/95 – 125 Burpees TC = 40 mins * Rotate after each 25 Calories, rep scheme is up to the team, so team-up and enjoy!!! ...

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  • WOD 29-6 / KB Snatch

    Strength/Skills: KB Snatch 6 Min E.M.O.T.M: Start of minute =  3 Right Arm 30 sec marker of minute = 3 Left arm Conditioner: 2 Round of 2 mins at each station, 1 min to switch – MAX Shoulder to Overhead – MAX Ring Dips – MAX DU’s – MAX SDHP – MAX Ball Slams ...

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  • WOD 28-6 / Strict Press

    Strength/Skills: 15 mins for 5 sets of – 3 Strict Press * 2 min rest b/w sets and 10 chin-ups in between Conditioner: For Time – 400m Row – 10 KB Swings 24/16 – 75 DU’s – 10 Toes 2 Bar – 200m Row – 15 KB Swings – 50 DU’s – 15 Toes 2 Bar – 100m Row – 20 KB Swings – 25 ...

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  • LIGHT WOD 28-6 / Strict Press

    Strength/Skills: 15 mins for 5 sets of – 3 Strict Press * 2 min rest b/w sets and 10 Ring Rows in between Conditioner: For Time – 400m Row – 10 KB Swings 16/12 – 75 Single Unders – 10 Knee Raises – 200m Row – 15 KB Swings – 50 Single Unders – 15 Knee Raises TC= 15 min ...

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  • WOD 27-6 / Bench Press

    Strength/Skills: 10 mins for 5 sets of – 3 Bench Press Conditioner: 3 Rounds ‘each’ for time of: – 500m Row – 10 Box Jumps 24″/20″ – 10 Burpees – 10 Box Jumps 24″/20″ – 10 Burpees – 50 DU’s – 200m Run * 2 min rest b/w rounds TC= 8 min each round ...

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  • LIGHT WOD 27-6 / Bench Press

    Strength/Skills: 10 mins for 5 sets of – 3 Bench Press Conditioner: 3 Rounds ‘each’ for time of: – 500m Row – 10 Box Step-ups – 10 Burpees – 10 Box Step-ups – 10 Burpees – 50 Single Unders – 200m Run * 2 min rest b/w rounds TC= 8 min each round ...

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  • LIGHT WOD 26-6 / Deadlifts

    Strength/Skills: – Deadlift find a 5RM Conditioner: For Time! 21-15-9 – Deadlifts – HR Push-ups ...

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  • WOD 26-6 / Deadlifts

    Strength/Skills: – Deadlift find a 5RM Conditioner: For Time! 21-15-9 – Deadlifts 225/135 – Ring Dips ...

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  • WOD 25-6 / Hang Power Cleans

    Strength/Skills: 20 mins to find an 1 RM – Hang Clean (Power or Squat) Conditioner: 15 Min AMRAP – 3 Muscle-ups – 6 Thrusters 135/95 – 9 Hang Power Cleans 135/95 – 200m Ski Ergs   ...

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  • LIGHT WOD 24-6 / Front Squats

    Strength/Skills: 4 sets of – 10 Front Squats *90 Sec rest b/w sets Conditioner: 15 Min AMRAP – 200m Run – 2 Rope Climb Ascents – 10 Wall Balls 14/12 – 5 Ring Rows – 5 Ball Slams ...

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  • WOD 24-6 / Front Squats

    Strength/Skills: 4 sets of – 10 Front Squats *90 Sec rest b/w sets Conditioner: 15 Min AMRAP – 200m Run – 1 Legless Rope Climb – 10 Wall Balls 20/14 – 5 Strict Pull-Ups – 5 Ball Slams ...

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  • WOD 23-6 / Team WOD

    Strength/Skills: – WOD prep Conditioner: 40 min AMRAP in buddy Teams – 250m Row – 7 Deadlifts 275/185 – 250m Row – 5 Power Cleans 185/135 – 250m Row – 9 Clean & Jerk 135/95 * 1 buddy works at a time ** Complete round before switch *** Work with one Barbell, no help changing weights ...

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  • OUTDOOR 23-6 / For time!

    Conditioner: Complete for time 3 Rounds of: – 7 KB Deadlift 2×20/2×12 – 7 KB Power Cleans – 7 KB Front Squat – 300m Sprint —-> 2 min Rest 3 Rounds of: – 5 KB Deadlift 2×20/2×12 – 5 KB Power Cleans – 300m Sprint – 5 KB Front Squat – 300m Sprint —-> 2 min Rest 3 Rounds of: – 3 KB Deadlift 2×20/2×12 – 300m ...

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  • LIGHT WOD 22-6 / Strict Press

    Strength/Skills: Every 2 mins for 10 mins – 3 Strict Press Conditioner: 10 RFT – 5 Ring Rows – 15 HR Push-ups – 20-18-16-14-12-10-8-6-4-2 Goblet Squats * Each round 2 FS less ...

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  • WOD 22-6 / Strict Press

    Strength/Skills: Every 2 mins for 10 mins – 3 Strict Press Conditioner: 10 RFT – 1 Legless Rope Climb – 15 HR Push-ups – 20-18-16-14-12-10-8-6-4-2 Front Squats 135/95 * Each round 2 FS less ...

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  • WOD 21-6 / Gymnastics

    Plyometric/Strength: Every 2 mins for 10 Mins – 5 Box Jumps 30″/24″ – 5 Strict Pull Ups – Max Effort Hanging L-Sit Hold Conditioner: For Time – 400m Run – 10 Power Cleans 155/115 – 15 Wall Balls 20/14 – 25 Pull-Ups – 50 KB Swings 24/16 – 25 Pull-Ups – 15 Wall Balls 20/14 – 10 Power Cleans 155/115 – 400m Run TC = ...

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  • LIGHT WOD 21-6 / Gymnastics

    Plyometric/Strength: Every 2 mins for 10 Mins – 5 Box Jumps – Max Effort Hanging Knee raise Hold Conditioner: For Time – 200m Run – 10 Power Cleans 115/65 – 15 Wall Balls 14/12 – 20 Ring Rows – 30 KB Swings 16/12 – 20 Ring Rows – 15 Wall Balls – 10 Power Cleans – 200m Run TC = 15 mins ...

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  • LIGHT WOD 20-6 / Pull-ups

    Strength/Skills: 10 min E.M.O.T.M. – 3-5 Kipping Pull-Ups or progression steps Conditioner: 15 min AMRAP – 3 Pull-ups – 6 Hang Power Cleans 135/95 – 12 Deadlifts 135/95 – 50 Single Unders ...

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  • WOD 20-6 / Muscle-ups

    Strength/Skills: 10 min E.M.O.T.M. – 3-5 Muscle-Ups or progression steps Conditioner: 15 min AMRAP – 3 Muscle-Ups – 6 Hang Power Cleans 135/95 – 12 Deadlifts 135/95 – 50 DU’s ...

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  • WOD 19-6 / Back Squats

    Strength/Skills: 15 mins for 5 sets of – 3 Back Squats Conditioner: With an 15 min running clock 1st Min – 10 Strict Pull-Ups (Unbroken) or 10 Body-Rows 2nd Min – 20 KB Swings 24/16 3rd Min – 10 Burpees 4th Min – 20 Goblet Squats 24/16 5th Min- MAX Toes to Bar UNBROKEN!!! * Score = Total Toes ...

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  • WOD 18-6 / Presses

    Strength/Skills: 10 mins for 5 sets of – 5 Push Press (for beginners) / Push Jerk Auxillary Strength: Ring Dips 3 x MAX reps set Conditioner: 5 Rounds at each station of: 30 sec work / 20 sec rest – Cal row – Push up plank shoulder taps (slow and controlled) – DU’s ...

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  • WOD 17-6 / Deadlifts

    Strength/Skills: 10 mins for 5 sets – 5 Deadlifts Auxiliary Strength: Pull-Ups, 4 sets, MAX reps, Tempo= 1 sec hold bottom and top Conditioner: 5 RFT – 15 KB Swings 24/16 – 15 SDHP 95/65 – 15 Wall Balls 20/14 TC = 15 mins ...

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  • OUTDOOR 16-6 / 35 min 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 16-6 / Snatch progression

    Strength/Skills: 8 min E.M.O.T.M. Snatch position 1st min – 6 Snatch Pulls – (Pause 1 sec just above the knee) 115/75 2nd min – 6 Hang Squat Snatch – (Pause 1 sec just above the knee) 115/75 *Focus on quality of movement do not add weight Conditioner: 3 RFT – 250m Row – 30 KB Swings 24/16 – ...

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  • WOD 15-6 / Bring a Friend day

    Strength/Skills: – WOD prep Conditioner: 16 min AMRAP in buddy teams Partner 1: 500m Row Partner 2: AMRAP of – 12 Push Press 95/65 – 12 KB Swings 24/16 – 12 Box Jumps 24″/20″ * Once P1 is done rowing or running, partners switch and P2 rows while P1 works on AMRAP (picking up where P2 left off). ...

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  • WOD 14-6 / Pull-ups

    Strength: Every 2 mins for 10 mins – MAX reps Pull Ups Conditioner:  4 RFT – 250m Row – 10 Deadlifts 135/95 – 10 Ball Slams TC = 15 mins ...

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  • WOD 14-6 / Push ups

    Strength: Every 2 mins for 10 mins – MAX reps Push-ups Conditioner:  4 RFT – 250m Row – 10 Deadlifts 115/75 – 10 Ball Slams TC = 15 mins ...

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  • WOD 13-6 / Strict Press

    Strength/Skills: 5 sets of – 10 Strict Press, UNBROKEN * 2 Mins rest b/w sets Conditioner: 3 Mins at each station – AMRAP of 5 Push-ups, 10 KB Swings – MAX DU’s – AMRAP of 10 Wall Balls, 20 Moutain Climbers ** 1 Min rest to rotate ...

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  • LIGHT WOD 13-6 / Strict Press

    Strength/Skills: 3 sets of – 10 Strict Press, UNBROKEN * 2 Mins rest b/w sets Conditioner: 3 Mins at each station – AMRAP of 5 Push-ups, 10 KB Swings – MAX Single Unders – AMRAP of 5 Wall Balls, 10 Moutain Climbers ** 1 Min rest to rotate ...

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  • LIGHT WOD 12-6 / Hang Power Clean

    Strength/Skills: Every 2 mins for 10 mins – 1 Deadlift + 1 Hang Power Clean Conditioner: For Time! In teams of two, with only one person working at a time – 20 Cal Ski – 40 Ring Rows – 60 Push Press 65/55 – 80 Lunge Steps – 60 Push Press 65/55 – 40 Ring Rows – 20 Cal Ski * TC ...

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  • WOD 12-6 / Clean Complex

    Strength/Skills: Every 2 mins for 10 mins – 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: For Time! In teams of two, with only one person working at a time – 20 Cal Bike – 50 C2B Pull-Ups – 75 Push Press 95/65 – 100 Front Racked Lunges 95/65 – 75 Push Press 95/65 – ...

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  • WOD 11-6 / Overhead Squats

    Strength/Skills: 12 mins for 5 sets of – 2 Overhead Squat * Pause 3 sec at bottom of your overhead squat. Conditioner: For time! Buy In: 500m Row – 10 Thrusters 95/65 – 20 Pull-Ups – 30 Burpees – 40 Wall Balls 20/14 – 30 Burpees – 20 Pull-Ups – 10 Thrusters 95/65 ...

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  • Pinkster WOD 10-6 / Team WOD

    Strenght/Skills: – WOD prep Conditioner: 5 Rounds for MAX reps in Buddy Teams Minute 1: Wall Balls 20/14 Minute 2: Toes to Bar Minute 3: Box Jumps 24″/20″ Minute 4: KB Swings 24/16 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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  • LIGHT WOD 8-6 / Strict Press

    Strength: Every 2 Mins for 12 Mins – 5 Strict Press Conditioner: 15 Min AMRAP – 10 KB SDHP 20/12 – 15 Knee Raises – 20 Lunges Steps – 25 Single Unders ...

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  • WOD 8-6 / Strict Press

    Strength: Every 2 Mins for 12 Mins – 3 Strict Press Conditioner: 15 Min AMRAP – 10 KB Snatches 24/16 – 15 Toes to Bar – 20 Overhead plate Lunges 45/25 – 25 DU’s ...

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  • WOD 7-6 / Overhead Squats

    Strength/Skills: 15 mins for 5 sets – 3 Overhead Squats * 3 sec HOLD!!! Conditioner: For Time! – 50 DU’s – 10 Cal Bike – 40 Wall Balls 20/14 – 10 Cal Ski – 30 Pull-Ups – 10 Cal Bike – 20 Hang Power Snatch 115/75 – 10 Cal Ski – 10 Thrusters 115/75 – 10 Cal Bike ...

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  • LIGHT WOD 7-6 / Overhead Squats

    Strength/Skills: 15 mins for 5 sets – 3 Overhead Squats * 3 sec HOLD!!! Conditioner: For Time! – 40 Single Unders – 10 Cal Bike – 30 Wall Balls 14/12 – 10 Cal Ski – 20 Ring Rows – 10 Cal Bike – 10 Thrusters 65/55 – 10 Cal Ski ...

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  • WOD 6-6 / Bench Press

    Strength/Skills: 15 mins for 5 set – Bench Press Conditioner: For time! “Frindy” – 21 Thrusters 95/65 – 3 Rounds “Cindy” – 15 Thrusters 95/65 – 3 Rounds “Cindy” – 9 Thrusters 95/65 – 3 Rounds “Cindy” * Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats ...

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  • LIGTH WOD 6-6 / Bench Press

    Strength/Skills: 15 mins for 5 set – Bench Press Conditioner: For time! – 18 Thrusters 95/65 – 2 Rounds “Cindy” – 12 Thrusters 95/65 – 2 Rounds “Cindy” – 6 Thrusters 95/65 – 2 Rounds “Cindy” * Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats ...

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  • WOD 5-6 / Back Squats

    Strength/Skills: 15 mins to find a 5RM – Back Squat – then do a drop set at 95% x 5 reps and 90% x 5 reps * Between each set find a 5 RM on Weighted Pull-ups Conditioner: 12 Min E.M.O.T.M 1st Min – 10 Bent over Row 135/95 2nd Min – 15 KB Swings 24/16 3rd Min ...

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  • LIGHT WOD 5-6 / Back Squats

    Strength/Skills: 15 mins to find a 5RM – Back Squat Conditioner: 12 Min E.M.O.T.M 1st Min – 10 Bent over Row 135/95 2nd Min – 15 KB Swings 24/16 3rd Min – 100m Sprint row 4th Min – 10 Knee Raises ...

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  • WOD 4-6 / Split Jerks

    Strength/Skills: Every 2 Mins for 12 Mins – 2 Split Jerks * 6 Sets to work up to a max on the complex for the day Conditioner: 16 Min AMRAP – 12 Wall Balls 20/14 – 12 Hang Power Cleans 135/95 – 12 Burpee Over Bar ...

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  • WOD 3-6 / Deadlifts

    Strength/Skills: 15 mins to find a 3 RM – Deadlift Conditioner: 19 Min AMRAP – 800m Run – 50 DU’s – 21 Deadlifts 135/95 – 15 Toes 2 Bar – 9 Push Press – 400m Run – 75 DU’s – 18 Deadlifts 135/95 – 12 Toes 2 Bar – 6 Push Press – 200m Run – 100 DU’s – 15 Deadlifts 135/95 – 9 Toes 2 Bar – ...

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  • LIGHT WOD 3-6 / Deadlift

    Strength/Skills: 15 mins for 5 sets of – 3 Deadlift Conditioner: 19 Min AMRAP – 400m Run – 50 Single Unders – 21 Deadlifts 115/75 – 15 Knee Raises – 9 Push Press – 400m Run – 75 Single Unders – 18 Deadlifts 115/75 – 12 Knee Raises – 6 Push Press – 200m Run – 100 DU’s – 15 Deadlifts 115/75 – 9 Knee Raises – 3 ...

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  • OUTDOOR 2-6 / 7 min AMRAP’s

    Conditioner: 7 min AMRAP – 5 Wall Jumps – 50m Sprint – 50m Jog back —-> 2 min rest 7 min AMRAP – 10 Broad Jumps – 50m Sprint – 50m Jog back —-> 2 min rest 7 min AMRAP – 15 Jumping Lunges – 50m Sprint – 50m Jog back ...

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  • WOD 2-6 / Goblet squats

    Strength/Skills: Goblet Squats 4 x 10 Reps *B/w each set find a 5 rm on Weighted Pull-ups Conditioner: 14 Min E.M.O.T.M 1st Min – 6 Squat Cleans 135/95 2nd Min – 12 Burpee Over Bar ...

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  • WOD 1-6 / Press Complex

    Strength/Skills: 15 mins for 5 sets of – 2 Push Jerk + 2 Split Jerk Conditioner: 15 Min AMRAP / Teams of 2, 1 person works at a time – 10 Handstand Push Ups – 20 Power Cleans 115/75 – 30 KB Swings 24/16 – 40 DU’s ...

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  • LIGHT WOD 1-6 / Split Jerks

    Strength/Skills: 15 mins for 5 sets of – 3 Split Jerks Conditioner: 15 Min AMRAP / Teams of 2, 1 person works at a time – 10 HR Push-ups – 20 Power Cleans 95/65 – 30 KB Swings 20/12 – 40 Single Unders ...

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  • LIGHT WOD 31-5 / 'Dirty Thirty'

    Strength/Skills: – WOD prep Conditioner: For time “Dirty Thirty” – 30 Box Jumps 24″/20″ – 30 Jumping Pull-ups – 30 KB Swings 20/12 – 30 Lunges Steps – 30 Knee Raises – 30 Push Press 45/35 – 30 Good mornings 45/35 – 30 Wall Balls 14/12 – 30 Burpees – 30 Single unders ...

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  • WOD 31-5 / 'Filthy Fifty'

    Strength/Skills: – WOD prep Conditioner: For time “Filthy Fifty” – 50 Box Jump 24″/20″ – 50 Jumping Pull-ups – 50 KB Swings 24/16 – 50 Walking Lunge steps – 50 Knees to elbows – 50 Push press 45/35 – 50 Good mornings 45/35 – 50 Wall balls 20/14 – 50 Burpees – 50 DU’s ...

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  • WOD 30-5 / Overhead Squat

    Strength: 15 mins for 5 sets – 3 Overhead Squat, 3 Sec HOLD!!! * Rest 2 Mins b/w sets Conditioner: For Time! 20 Cal Bike, then… 3 rounds of the following… – 5 Strict Pull-Ups – 10 Ball Slams – 15 DU’s 15 Cal Bike, then… 3 rounds of the following… – 5 Strict Pull-Ups – 10 Ball Slams – 15 DU’s Then finish ...

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  • LIGHT WOD 30-5 / Overhead Squat

    Skills: 15 mins for 5 sets – 3 Overhead Squat Conditioner: For Time! 20 Cal Bike, then… 3 rounds of the following… – 5 Strict Pull-Ups – 10 Ball Slams – 30 Single Unders Then finish with a 10 Cal Bike sprint ...

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  • LIGHT WOD 29-5 / For Time!

    Skills: DU’s Conditioner: For time! – 800m Run – 30 KB SDHP 20/12 – 15 Wall Balls 14/12 – 400m Row – 30 KB Squats 20/12 – 15 Burpee Over The Bar – 200 Single Unders – 30 Sit-ups – 15 Push-ups ...

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  • WOD 29-5 / For Time!

    Skills: DU practice Conditioner: For Time! – 1600m Run – 60 KB Snatches 24/16kg – 30 Wall Balls 20/14 – 800m Row – 60 Alt Front Rack Barbell Lunge Steps 115/95 – 30 Burpee Over The Bar – 200 DU’s – 60 Sit Ups – 30 Ring Dips ...

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  • WOD 28-5 / Front Squats

    Strength: Find a 1RM Front Squat – Then perform 3 Drop Sets @ 85% same tempo * 5 sec Hold!!! 10 sec Hold at the top!! Conditioner: Buy In: 500m Row Then… 5 rounds of… – 3 Muscle Ups – 6 Barbell Rows – 9 Toes 2 Bar – 12 O/H Plate Lunges 45/25 ...

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  • LIGHT WOD 27-5 / For MAX reps!

    Skills: HPC & Jerk Conditioner: 16 mins work 1 min work – 1 min rest – 8 Deadlifts 95/55 – 6 Hang Power Cleans 95/55 – 4 Front Squats 95/55 – 2 Push Press 95/65 * Remaining time left, as many burpees as you can. This is your SCORE!!! ...

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  • WOD 27-5 / For Max Reps!

    Skills: HPC & Jerk Conditioner: 24 mins work 1 min work – 1 min rest – 8 Deadlifts 135/95 – 6 Hang Power Cleans 135/95 – 4 Front Squats 135/95 – 2 Jerks 135/95 * Remaining time left, as many burpees as you can. This is your SCORE!!! ...

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  • OUTDOOR 26-5 / 35 min 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 26-5 / Back Squat

    Strength/Skills: Back Squat – 15 min to find a 10 RM * Rest 2-3 min b/w sets Conditioner: For Time! Buy In: 400m Sprint (This is a max effort sprint!) then… 6 Rounds of – 4 Strict Pull-Ups – 8 Burpees – 12 Single Arm KB Swings (6 on Left arm and 6 on Right arm) 20/12 ...

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  • WOD 25-5 / Press Complex

    Strength/Skills: 2 Push Press + 3 Push Jerk *5 Sets to MAX out! Conditioner: 20 Min AMRAP Teams of 2 – 1 person works at a time – 20 Burpees over bar – 20 Hang Power Clean & Jerks 115/75 – 20 Pull-ups – 400m Run ...

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  • WOD 24-5 / Snatch Complex

    Skill: Snatch work Strength: Every 2 mins for 12 mins – 1 Hi Hang Snatch + 1 Hang Snatch + 1 Snatch from the ground *Find a max on the complex for the day Conditioner: 9 Min AMRAP – 5 Burpees – 10 Push Press 95/65 – 20 DU’s ...

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  • LIGHT WOD 24-5 / Clean complex

    Skill: Clean work Strength: Every 2 mins for 12 mins – 1 Hang Clean + 1 Clean from the ground Conditioner: 9 Min AMRAP – 5 Burpees – 10 Push Press 65/55 – 20 Single Unders ...

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  • LIGHT WOD 23-5 / Push Press

    Strength/Skills: 15 mins for 5 sets of – 5 Push Press Strength Endurance: Push Press Max Effort Reps (-30% of 5rm) Conditioner: For Time! – 400m Run – 30 Pull-Ups – 30 Ball Slams – 200m Run – 20 Pull-Ups – 20 Ball Slams – 100m Run – 10 Pull-Ups – 10 Ball Slams ...

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  • WOD 23-5 / Push Press

    Strength/Skills: 15 mins for 5 sets of – 5 Push Press Strength Endurance: Push Press Max Effort Reps (-30% of 5rm) Conditioner: For Time! – 800m Run – 40 Pull-Ups – 40 Ball Slams – 600m Run – 30 Pull-Ups – 30 Ball Slams – 400m Run – 20 Pull-Ups – 20 Ball Slams ...

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  • WOD 22-5 / Overhead Squat

    Strength/Skills: 15 mins for 5 sets – 5 Overhead Squat Conditioner: 7 min AMRAP – 5 Deadlifts 225/155 – 10 Pull-Ups – 20 DU’s 2 Mins Rest then… 5 min AMRAP – 5 Burpees Over Bar – 10 Toes to Bar – 20 DU’s ...

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  • WOD 21-5 / Clean & Jerks

    Strength/Skills: 12 min E.M.O.T.M – 2 Clean & Jerks Conditioner: 12 MIN AMRAP – 10 Clean & Jerks 135/75 – 10 Push-ups – 10 Toes 2 Bar – 10 Leg Lifts ...

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  • WOD 20-5 / Back Squats

    Strength/Skills: 3 sets to find a 15 Rep Max – Back Squats Conditioner:  Teams of 2 – 6 rounds for time! Relay Style Athlete 1 – AFAP – 5 Thrusters 95/65 – 10 KB Swings 24/16 – 200m Row * Once athlete 1 comes in from the sprint, you will tag hands and athlete 2 will then perform ...

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  • LIGHT WOD 20-5 / Back Squats

    Strength/Skills: 3 sets of – 15 Back Squats Conditioner:  Teams of 2 – 4 rounds for time! Relay Style Athlete 1 – AFAP – 5 Wall Balls 14/12 – 10 KB Swings – 200m Row * Once athlete 1 comes in from the sprint, you will tag hands and athlete 2 will then perform the same thing. The ...

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  • WOD 19-5 / For time!

    Skill: DU’s Conditioner: For Time! – 30 Deadlifts 225/155 – 50 KB Swings 24/16 – 300 DU’s – 20 Deadlifts – 30 KB Swings – 200 DU’s – 10 Deadlifts – 20 KB Swings – 100 DU’s ...

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  • OUTDOOR 19-5 / For time & Reps

    Conditioner: 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 18-5 / Front Squats

    Strength/Skills: 15 mins for 6 sets of – 3 Front Squats * 3 sec HOLD!!! Conditioner: 15 min AMRAP of: – 10 Hang Power Cleans 135/95 – 40 DU’s – 10 Strict Pull-ups – 30M Farmers Walk ...

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  • WOD 17-5 / HSPU

    Strength/Skills: Deficit HSPU / HSPU / Wallwalks / HS Hold / Push-Up * Pick a skill and perform 5 x 5 reps, 2 min rest b/w sets ** HS hold = 30 sec Conditioner: For MAX Reps *2 Mins Work, 30 Sec rest – Push Press 95/65 – Burpees – Cal Row – Wall Balls 20/14 – DU’s – KB Swings ...

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  • WOD 16-5 / Press Complex

    Strength/Skills: Every 2 Mins for 12 Mins – 1 Push Press + 2 Push Jerks * Find a Max on the complex Conditioner: 6 RFT – 6 Ring Dips – 8 Shoulder 2 Overhead 135/95 – 10 Ball Slams 20/14 – 20 DU’s TC = 12 Mins ...

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  • WOD 15-5 / Back Squats

    Strength/Skills: 15 mins for 5 sets – 5 Back Squats * 3 sec HOLD at the bottom!!! ** B/w sets MAX Pull-ups Conditioner: 12 Min AMRAP – 3 Power Snatches 135/95 – 6 Pull-Ups – 9 Air Squats – 11 Cal Ski *At 6 Mins run 400m ...

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  • WOD 14-5 / Push Press

    Strength/Skills: 15 mins to find an – 1 RM Push Press Conditioner: For time! – 200m run – 30 Toes to bar – 10 Push press 115/75 – 200m run – 25 Toes to bar – 15 Push press – 200m run – 20 Toes to bar – 20 Push press – 200m run – 15 Toes to bar – 25 Push press – 200m run – ...

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