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WOD
Strength/Skills: 10 min for 5 sets
- 2 Split Jerks
- 2s Pause in catch before bringing feet together
Conditioner: For time!
- 60 Single Unders
- 20 KB Squats
- 50 Single Unders
- 25 KB Squats
- 40 Single Unders
- 30 KB Squats
TC = 15 mins
...
Lees meer over LIGHT WOD 20-9 / Split Jerks
Strength/Skills: 10 min E.M.O.T.M
- 2 Split Jerks
- 2s Pause in catch before bringing feet together
Conditioner: For time!
- 60 DU’s
- 20 Thrusters 115/95
- 50 DU’s
- 25 Thrusters
- 40 DU’s
- 30 Thrusters
TC = 15 mins
...
Lees meer over WOD 20-9 / Split Jerks
Srength/Skills: Every 2 mins for 12 mins
– 3 Overhead Squats
Conditioner: 4 Rounds, 4 min AMRAP
– 6 Burpees
– 9 Air squats
– 12 Russian KB swings 28/20
* 2 min Rest
** Pick up where you left off
...
Lees meer over WOD 19-9 / Overhead Squat
Srength/Skills: 10 mins for 5 sets
– 3 Overhead Squats
Conditioner: 3 Rounds, 4 min AMRAP
– 6 Burpees
– 9 Air squats
– 12 Russian KB swings
* 2 min Rest
** Pick up where you left off
...
Lees meer over LIGHT WOD 19-9 / Overhead Squat
Strength/Skills: 15 mins for 5 sets
– 5 Strict Press
Conditioner: For time!
“Fran”
21-15-9
– Thrusters
– Pull-ups
TC = 15 mins
...
Lees meer over LIGHT WOD 18-9 / Strict Press
Skill: WOD prep
Conditioner: For time! “The Don”
– 66 Deadlifts, 115/65
– 66 Box Jump 24″
– 66 KB Swings 24/16
– 66 Knees to elbows
– 66 Sit-ups
– 66 Pull-ups
– 66 Thrusters 45/35
– 66 Wall balls 20/14
– 66 Burpees
– 66 DU’s
TC = 50 mins
...
Lees meer over WOD 18-9 / “The Don”
Strength/Skills: 5 Sets:
– 3 Front Squats @75% w/3 sec hold in bottom
– 3 Max distance Broad Jumps
Conditioner: For Time!
– 100 KB Swings 28/20
– 100 Cal Bike
TC = 15 mins
...
Lees meer over WOD 17-9 / Front Squats
Strength/Skills: 15 mins for 5 Sets
– 3 Front Squats
* w/3 sec hold in bottom
Conditioner: 15 mins AMRAP
– 10 KB Swings
– 5 Burpees
– 10 Push-ups
...
Lees meer over LIGHT WOD 17-9 / Front Squats
Strength/Skills:
A) 3 Sets of:
– 3 Strict Muscle Snatch + 3 Tall Snatch + 3 Zotts Press
* In between sets, do crossover symmetry and/or banded pull apart
B) 5 Sets of:
– 1 Slow Snatch Deadlift + 3 Hang Snatch
C) 3 Sets of:
– 3 Power Clean + 3 Push Press
D) 6 Sets of:
– 10,8,6,10,8,6 ...
Lees meer over OLY 17-9 / Week 1
Strength/Skills: Every 2 mins for 20 mins
2 Push Jerks
* Slightly heavier than last time, level off if you have to.
Conditioner: 5 Rounds, 2 min running clock
– 15 Wall Balls 20/14
– 24m Bear Crawl
with remaining time AMRAP DU’s
– 1 min Rest
...
Lees meer over WOD 16-9 / Push Jerk
Strength/Skills: Every 2 mins for 12 mins
– 1 Clean from Pause at the Knee + 1 Hang Power Clean + 1 Front Squat
Conditioner: 3 Rounds For Time!
– 20 DB Snatch 50/35
– 15 HSPU
– 100 DU’s
...
Lees meer over WOD 15-9 / Clean Complex
Strength/Skills: Every 2 mins for 10 mins
– 8 Front Squats
Conditioner: 3 Rounds For Time!
– 20 SDHP
– 15 HR Push-ups
– 100 Single Unders
...
Lees meer over LIGHT WOD 15-9 / Front Squats
Strength/Skills: Every 2 mins for 10 mins
– 8 Bench Press
Conditioner: 5 Rounds for Max Reps
– 1 Min Ring Rows
– 1 Min Plank with shoulder taps
– 1 Min Cal Row
– 1 Min Rest
...
Lees meer over LIGHT WOD 14-9 / Bench Press
Strength/Skills: Every 2 mins for 16 mins
– 4 Bench Press
Conditioner: 5 Rounds for Max Reps
– 1 Min DB Renegade Row
– 1 Min Sit-ups
– 1 Min Cal Row
– 1 Min Rest
...
Lees meer over WOD 14-9 / Bench Press
Skills: 15 mins technique
– Deadlift —> Power Clean
Conditioner: 3 RFT
– 9 Hang Power Cleans OR 9 Deadlifts
– 15 Burpees over the Bar
– 60 Single Unders
TC = 15 mins
...
Lees meer over LIGHT WOD 13-9 / Power Cleans
Strength/Skills: Every 2 mins for 12 mins
– 5 Deadlifts
Conditioner: 4 RFT
– 9 Hang Power Cleans 155/115
– 15 Burpees over the Bar
– 27 DU’s
TC = 20 mins
...
Lees meer over WOD 13-9 / Deadlifts
Strength/Skills: Every 2 mins for 20 mins
– 2 Push Jerks
Conditioner: For Time!
– 10 Power Snatches 135/95
– 25 Pull-ups
– 10 Power Snatches
– 25 Pull-ups
– 10 Power Snatches
TC = 18 mins
...
Lees meer over WOD 12-9 / Push Jerk
Strength/Skills: 5 Sets of:
– 5 Back Squats @ 75%
– 8 Barbell Row
* 3 sec Hold on BS
Conditioner: For Time:
– 75 Thrusters 95/65
– 50 Toes to Bar
– 25 Burpee Box Jump Overs 24″/20″
...
Lees meer over WOD 11-9 / Back Squats
Strength/Skills: 15 Mins
– 1 Clean high pull + 1 Squat Clean
* look to get 6 sets @ 80%
Conditioner: 5 RFT
– 6 Clean and Jerks 135/95
– 20 Wall Balls 20/14
TC = 20 mins
...
Lees meer over WOD 10-9 / Clean complex
Strength/Skills: 15 mins for 6 Sets:
– 1 Push Press+ 1 Push Jerk+ 1 Split Jerk
* Building over 6 sets AHAP
Conditioner: For Time!
21-15-9
– Cal Bike
– Shoulder to Overhead 135/95
– Ring Dips
TC = 15 mins
...
Lees meer over WOD 9-9 / Press Complex
Strength/Skills: 15 mins 6 sets
– 5 Deadlifts
Conditioner: For time in Teams of 2
– 250 Wall balls 20/14
– 250 KB Swings 24/16
– 250 Push-ups
* TC = 35 mins
** Can break up the reps however you want
...
Lees meer over WOD 8-9 / Deadlifts
Strength/Skills: 20 mins
– 8 x 3 Muscle Snatch
* AHAP! Focus on hip extention and second pull (and press)
Conditioner: For Time!
21-15-9-6-3-1
– Box Jumps 24″/20″
– Toes to Bar
– DB Snatch 55/35
TC = 18 Mins
...
Lees meer over WOD 7-9 / Muscle Snatch
Strength/Skills: Every 2 mins for 10 mins
– 5 Back Squats
Conditioner: 14 Min AMRAP
– 5 Thrusters
– 10 Ring Rows
– 5 Burpees
...
Lees meer over LIGHT WOD 6-9 / Back Squats
Strength/Skills: Every 2 mins for 12 mins
– 5 Back Squats
Conditioner: 14 Min AMRAP
– 5 Thrusters 115/95
– 10 Pull ups
– 5 Burpees over the Bar
...
Lees meer over WOD 6-9 / Back Squats
Strength/Skills:
A. 6 Min E.M.O.T.M
– 1 Power Clean + 2 Front Squat
* As Heavy As Possible!
B. 8 Min E.M.O.T.M
– 1 Clean @80%
Conditioner: 10 RFT
– 1 Legless Rope Climb or 2 Rope pulls
– 10 Hang Power Cleans 135/96
– 10 Cal Bike
TC = 25 mins
...
Lees meer over WOD 5-9 / Clean Complex
Strength/Skills: Bench Press
Set 1: 50%x3
Set 2: 60×3
Set 3: 70×3
Set 4/5/6: 80×3
Conditioner: For Time!
– 60 Cal Row
– 50 Lunge Steps
– 40 Box Jumps 24/20″
– 30 Push Press 135/95
– 20 Front Squats 135/95
– 10 HSPU
– 100 DU’s
TC = 20 mins
...
Lees meer over WOD 4-9 / Bench Press
Strength/Skills: E.M.O.T.M for 10 mins
– 3 Overhead Squats
Conditioner: 15 Min AMRAP
– 50 Single unders
– 15 Wall Balls 20/14
– 15 Ring Rows
...
Lees meer over LIGHT WOD 3-9 / Overhead Squat
Conditioner: 40 min Ladder
– 20 DB Ground to overhead 50/30
– 800m Run
– 25 DB Ground to overhead
– 800m Run
– 30 DB Ground to overhead
– 800m Run
…..etc
...
Lees meer over OUTDOOR 3-9 / 40 min Ladder
Strength/Skills: E.M.O.T.M for 10 mins
– 1 Back rack Snatch Grip Push Jerk + 2 Overhead Squat
* Build to heavy but doable weight!
Conditioner: 15 Min AMRAP
– 50 DU’s
– 25 Wall Balls 20/14
– 25 Pull-ups
...
Lees meer over WOD 3-9 / Push Jerk + OHS
Strength/Skills: 10 mins Mobility work
* Spend time on your weaknesses!
Conditioner: Teams of 2, For Time!
– 1 Mile Run (switch every 400m)
– 100 Power Cleans 115/95 (switch every 10 reps)
– 100 Pull-ups (switch every 10 reps)
– 100 Wall Balls 20/14 (switch every 10 reps)
– 100 KB swings 32/24 (switch every 10 reps)
– ...
Lees meer over WOD 2-9 / Team WOD
Strength/Skills: 20 min E.M.O.T.M
Min 1-4: 5 Hang Power Clean 135/95
Min 5-8: 3 Hang Power Clean 155/115
Min 9-12: 2 Hang Power Clean 175/120
Min 13-16: 2 Hang Power Clean 200/135
Min 17-20: 2 Hang Power Clean 225/155
* With an ongoing clock after min 20 you have 5 mins for a 1 rep Max Hang Power ...
Lees meer over WOD 1-9 / Hang Power Cleans
Strength/Skills: Every 2 mins for 14 mins
– 5 Deadlifts AHAP!
Conditioner: 3 Rounds, 5 running clock:
– 200m Run
– 10 Hang Power Cleans 115/95
In remaining time:
AMRAP Burpee Box Jump Over 24″/20″
* Rest 2 Mins b/w each round
** Score = Burpee BJ
...
Lees meer over WOD 31-8 / Deadlifts
Strength/Skills: 15 mins
– 5 x 5 Push Press
Conditioner: For Time!
– 30 Cal Air Bike
– 21 KB Swings
– 20 Cal Air Bike
– 15 KB Swings
– 10 Cal Air Bike
– 9 KB Swings
* TC = 20 mins
...
Lees meer over LIGHT WOD 30-8 / Push Press
Strength/Skills: 15 mins
2 Sets: 3 Strict Press
2 Sets: 3 Push Press
3 Sets: 2 Split Jerk
* From the rack and As Heavy As Possible
Conditioner: For Time!
– 40 Cal Air Bike
– 21 Alt. DB Snatch L+R 55/35 (42 total)
– 20 Cal Air Bike
– 15 DB Snatch
– 10 Cal Air Bike
– 9 DB Snatch
* ...
Lees meer over WOD 30-8 / Presses
Strength/Skills: 15 Mins for
– 8 x 5 Bench Press
* 2 W-up sets, then start building
Conditioner: With an 5 min running clock
– 20/16 Cal Row
– 12 Ball Slams
– AMRAP burpee pull-ups
* Rest 3 Mins each round, repeat for 3 rounds
...
Lees meer over WOD 29-8 / Bench Press
Strength/Skills: 15 mins
– 5 Thrusters
Conditioner: 8 Min AMRAP
– 14 Snatch Grip Deadlifts 95/55
– 10 Power Snatches
– 6 Lunge steps alt.
—-> 4 min rest then repeat
...
Lees meer over WOD 28-8 / Thrusters
Strength/Skills: 15 mins
– 6 x 8 Front Squats
Conditioner: 17 min Ladder
– 1 KB Squats
– 1 Pull-up/Ring Rows
– 2 KB Squats
– 2 Pull-up/Ring Rows
– 3 KB Squats
– 3 Pull-up/Ring Rows
– 4/4
– 5/5
– Etc… etc…
...
Lees meer over LIGHT WOD 27-8 / Front Squats
Conditioner: For time
– 800m Run
– 50 Double KB Deadlifts 2×32/2x24kg
– 400m Run
– 75 Handrelease Push-ups
– 200m Run
– 100 Sit-ups
– 150 Air squats
...
Lees meer over OUTDOOR 27-8 / For time!
Strength/Skills: 15 mins
– 6 x 5 Front Squats
Conditioner: 17 min Ladder
– 1 Back Squats 115/75
– 1 C2B Pull-up
– 2 Back Squats
– 2 C2B Pull-up
– 3 Back Squats
– 3 C2B Pull-up
– 4/4
– 5/5
– Etc… etc…
...
Lees meer over WOD 27-2 / Front Squats
Skills: Clean & Jerk
Conditioner: For Time! in Teams of 2
First… “Grace”
– 30 Clean & Jerks 135/95
Then… “Angie”
– 100 Pull-ups
– 100 Push-ups
– 100 Sit-ups
– 100 Air Squats
And last but nut least… “Karen”
– 150 Wall Balls 20/14
* Today’s catch = every 5 mins 10 synchro Burpees
** TC = 40 mins
...
Lees meer over WOD 26-8 / “Meet the girls” Team WOD
Strength/Skills: 12 mins
– 6 x 5 Weighted Lunges
Conditioner: “Buddy WOD” For Time!
– 2k Row
– 100 DU’s
– 50 Air squats
– 50 KB Swings 24/16
– 50 HR Push-ups
– 50 KB Snatch 24/16
– 50 Overhead KB Lunge Steps 24/16
– 100 Cal Row
TC = 28 mins
...
Lees meer over WOD 25-8 / Weighted Lunges
Strength/Skills: E.M.O.T.M for 10 mins
– 1 Push + 1 Split Jerk
Conditioner: 7 RFT
– 7 Overhead Squats 135/95
– 7 HSPU
– 7 Burpees over the Bar
TC = 20 mins
...
Lees meer over WOD 24-9 / Push & Split Jerk
Strength/Skills: Every 2 mins for 10 mins
– 1 Clean Pull + 1 Power Clean
Conditioner: For Time!
– 10 Clean & Jerks 135/95
Then… 4 Rounds of “Cindy”
– 5 Pull-ups
– 10 Push-ups
– 15 Air Squats
– 10 Clean & Jerks 135/95
TC = 15 mins
...
Lees meer over LIGHT WOD 23-8 / Clean complex
Strength/Skills: Every 2 mins for 12 mins
– 1 Clean Pull + 1 Clean (ground) + 1 Hang Clean
* Power or Squat and as heavy as you can!
Conditioner: For Time!
– 10 Clean & Jerks 135/95
Then… 3 Rounds of “Cindy”
– 5 Pull-ups
– 10 Push-ups
– 15 Air Squats
– 10 Clean & Jerks 135/95
Then… 3 ...
Lees meer over WOD 23-8 / Clean Complex
Strength/Skills: Every 2 mins for 12 mins
– 5 Front squats
Conditioner: 3 RFT
– 25/20 Cal Bike
– 20 Pull-ups
– 15 Overhead Squats 115/75
TC = 18 mins
...
Lees meer over WOD 22-8 / Front Squats
Strength/Skills: Every 2 mins for 12 mins
– 5 Strict Press
Conditioner: 7 RFT
– 1 Strict Pull-up or 1 Negative PU
– 3 Kipping/Butterfly PU or 3 Jumping PU
– 5 Toes to Bar
– 7 Ring Dips
– 11/9 Cal Bike
* Catch is every 2 mins perform 5 burpees!!
** TC = 25 mins
...
Lees meer over WOD 21-8 / Strict Press
Strength/Skills: Every 2 mins for 10 mins
– 5 Deadlifts
Conditioner: For weight!
11-1/12-2/13-3/14-4/15-5/16-6/17-7/18-8/19-9/20-10
– Cal Row
– Back Squats
* After Each set 1 Rope Climb (total 20!)
Score = Total weight on Back Squats!
TC= 18 min
...
Lees meer over LIGHT WOD 20-8 / Deadlifts
Conditioner: 5 RFT
– 800m Run
– 15 KB Swings 24/16kg
– 15 Push-ups
– 15 KB SDHP
– 15 KB Squats
TC = 35 mins
...
Lees meer over OUTDOOR 20-8 / 5 RFT
Strength/Skills: Every 2 mins for 10 mins
– 5 Deadlifts
Conditioner: For weight!
20-10/19-9/18-8/17-7/16-6/15-5/14-4/13-3/12-2/10-1
– Cal Row
– Bench Press AHAP each set
* After Each set 1 Rope Climb (total 20!)
Score = Total weight on Benchpress!
TC= 35 min
...
Lees meer over WOD 20-8 / Deadlifts
Conditioner: For Time!
– 50/50 Cal Bike/Row
– 100 Deadlifts 225/155
– 40 Synchro Burpees
– 80 Power Cleans 135/95
– 40 Synchro Burpees
– 60 Front Squats 135/95
– 40 Synchro Burpees
– 40 Shoulder to Overhead 135/95
– 40 Synchro Burpees
– 20 Thrusters 115/75
– 50/50 Cal Bike/Row
* TC = 40 mins
...
Lees meer over WOD 19-8 / Team WOD
Conditioner: For Time!
“Karen meets Jackie”
– 150 Wall Balls 20/14
———
– 1k Row
– 50 Thrusters 45/30
– 30 Pull-Ups
** TC= 10 mins with each lady
Strength/Skills: 15 mins for 5 sets
– 4-6 Muscle-ups or skill training
...
Lees meer over WOD 18-8 / “Karen meets Jackie”
Strength/Skills: Every 2 mins for 12 mins
– 5-5-5-3-3-3 Squat Snatches
* For form and weight
Conditioner: 16 min AMRAP
– 8 C2B Pull-ups
– 6 Squat Snatches 115/75
...
Lees meer over WOD 17-8 / Squat Snatch
Strength/Skills: Every 2 mins for 12 mins
– 5 Bench Press
Conditioner: For Time!
– 21 Deadlifts 225/155
– 21 Bench Press 155/95
– 60 DU’s
– 15 Deadlifts
– 15 Bench Press
– 60 DU’s
– 9 Deadlifts
– 9 Bench Press
– 60 DU’s
– 6 Deadlifts
– 6 Bench Press
– 60 DU’s
– 3 Deadlifts
– 3 Bench Press
– 60 DU’s
TC = 20 ...
Lees meer over WOD 16-8 / Bench Press
Strength/Skills: Every 2 mins for 12 mins
– 5 Back Squats
Conditioner: 4 RFT
– 250m Row
– 5 Barbell Roll Outs
– 10 Hang Power Clean 155/115
– 15 KB Swings 28/20
TC = 25 mins
...
Lees meer over WOD 15-8 / Back Squats
Strength/Skills: Every 2 mins for 12 mins
– MAX rep strict —> kipping Pull-ups
Conditioner: 15 Min AMRAP
– 21 Sit-ups
– 15 Overhead Squat 115/35
– 9 Power Snatch
...
Lees meer over WOD 14-8 / Pull-ups
Strength/Skills: 15 mins 5 sets
– 5 Push Press
Conditioner: 25 Min Ladder of
– 1 Handstand Push Up
– 2 Barbell Roll Out
– 3 Bent Over Row 115/65
– 2 Handstand Push Ups
– 3 Barbell Roll Outs
– 4 Bent Over Row
– 3 HSPU
– 4 BBRO
– 5 BOR
– 4/5/6
– 5/6/7
Etc… etc…
* Keep HSPU strict as long ...
Lees meer over WOD 13-8 / Push Press
Conditioner: For Time in buddy teams
– 100 Cal Bike
– 100 Wall Balls 20/14
– 80 Cal Bike
– 80 Deadlifts 135/95
– 60 Cal bike
– 60 Hang Power Cleans 135/95
– 40 Cal Bike
– 40 Pull-ups
– 20 Cal Bike
– 20 Muscle-ups or scale = Ring dips
* TC = 30 mins
** Both people do half ...
Lees meer over WOD 12-8 / Team WOD
Conditioner: “Barbara”
5 Rounds for time of:
– 20 Pull-ups
– 30 Push-ups
– 40 Sit-ups
– 50 Squats
* 3 mins rest between rounds
** If you can RX this workout in under 25 Mins you have the option to complete Full Barbara by completing 2 more rounds for a total of 5 rounds., maintaining 3 mins ...
Lees meer over WOD 11-8 / “Barbara”
Strength/Skills: Every 2 mins for 12 mins
– 1 Power Clean + 1 Hang Power Clean + 2 Front Squats
Conditioner: 24 Min E.M.O.T.M
1st min = 5 Hang Power Cleans AHAP!
2nd min = 8/6 Cal Bike
3rd min = 8 Burpee Box Jumps 24″/20″
* Score is MAX weigth HPC
...
Lees meer over WOD 10-8 / Clean Complex
Strength/Skills: Every 2 mins for 8 mins
– 5 Back Squats
Conditioner: For Time!
– 15 Deadlifts
– 15 Jumping Air Squats
– 15 HR Push Ups
– 15 Deadlifts
– 15 Jumping Air Squats
– 15 HR Push Ups
– 15 Deadlifts
– 15 Jumping Air Squats
– 15 HR Push Ups
TC = 17 mins
...
Lees meer over LIGHT WOD 9-8 / Back Squats
Strength/Skills: 15 mins for 6 sets
– 6-6-4-4-3-3 Deadlift
Conditioner: For Time!
– 20 Deadlifts 135/95
– 20 Box Jumps 24″/20″
– 20 HR Push Ups
– 20 Deadlifts 175/120
– 20 Box Jumps
– 20 HR Push Ups
– 20 Deadlifts 225/155
– 20 Box Jumps
– 20 HR Push Ups
– 20 Deadlifts 265/185
– 20 Box Jumps
– 20 HR Push Ups
TC ...
Lees meer over WOD 9-8 / Deadlifts
Strength/skills: 15 mins for 6 sets
– 4-4-3-3-2-2 Push Jerk
Conditioner: 20 Min AMRAP
– 5 Toes to Bar
– 10 Push Up
– 15 Air Squats
– 20 Cal Row
...
Lees meer over WOD 8-8 / Push Jerk
Strength/Skills: Every 2 mins for 12 mins
– 5 Power Cleans
Conditioner: For Max Reps!
4 Rounds of the sequence:
min 1: Burpee + 2 wallballs 20/14
min 2: Rest
min 3: Toes To Bar
min 4: Rest
min 5: Power Clean 135/94
min 6: Rest
min 7: Rope Climbs
...
Lees meer over WOD 7-8 / Power Cleans
Conditioner: For time!
– 800m Run
– 50 Walking Lunges
– 400m Run
– 50 Air Squats
– 200m Run
– 50 Sit-Ups
– 400m Run
– 50 DU’s
– 50 Walking Lunges
– 50 Air Squats
– 50 Sit-Ups
– 50 DU’s
TC = 30 mins
...
Lees meer over OUTDOOR 6-8 / For Time
Strength/Skills: 15 mins for 6 sets of
– 6-6-6-4-4-4 Front Squats
Conditioner: For Time!
– 21 Sumo Deadlift High Pull 115/65
– 21 Box Jumps 24″/20″
– 40 DU’s
– 15 SDHP
– 15 Box Jumps
– 40 DU’s
– 9 SDHP
– 9 Box Jumps
– 40 DU’s
– 15 SDHP
– 15 Box Jumps
– 40 DU’s
– 21 SDHP
– 21 Box Jumps
– 40 DU’s
TC = 20 mins
...
Lees meer over WOD 6-8 / Front Squats
Strength/Skills: WOD prep
Conditioner: 2 RFT in buddy Teams
- 100 KB Swings 24/16
- 80 Burpees
- 60 Cal Bike
- 40 Box Jump Overs 24″/20″
- 20 HSPU
* Break up the reps any way you want\
** TC = 35 mins
...
Lees meer over WOD 5-8 / Team WOD
Strength/Skills: Every 2 mins for 12 mins
– 6 Deadlifts
Conditioner: For Time!
21-15-9
– Deadlift 225/155 or scale = 60% 1 RM
– Handstand Push Ups
Then immediately run:
– 2 Miles AFAP
* Score = tiebreak time b/w ladder and run
...
Lees meer over WOD 4-8 / “Diane”
Strength/Skills: 15 mins for 6 sets
– 6 Back Squats
Conditioner: 6 RFT
– 12/10 Cal Row
– 8 Burpees On Plate
– 6 Box Jumps 24″/20″
– 36 DU’s
TC = 20 mins
...
Lees meer over WOD 3-8 / Back Squats
Strength/Skills: Every 2 mins for 12 mins
– 5 Pistols (each leg)
Conditioner: 15 min AMRAP
– 10 Front racked Lunges 95/65
– 10 Pull-ups
– 10 Wall Balls 20/14
– 10 Burpees
...
Lees meer over WOD 2-8 / Pistols
Strength/Skills: 15 mins for
– 8-8-6-6-4-4 Power/Squat Clean
Conditioner: For time!
21-18-15-12-9-6-3
– Power Clean 115/75
– KB Swings 24/16
– Ring Push-ups
– Sit Ups
TC = 25 min
...
Lees meer over WOD 1-8 / Power or Squat Clean
Strength/Skills: 15 mins for
– 8-8-6-6-4-4 Push Press
Conditioner: TABATA’s for MAX reps
– Ground To Overhead 135/95
—-> 1 min rest
– Russian KB Swings 24/16
—-> 1 min rest
– Back Squat 135/95
—-> 1 min rest
– Deadlifts 155/115
* TABATA = 8 rounds x 20 sec AMRAP, 10 sec rest
...
Lees meer over WOD 31-7 / Push Press
Strength/Skills: Every 2 Mins for 12 Mins
– 8-8-6-6-4-4 Bench Press
Conditioner: 23 min Ladder
– 1 Thruster 115/65
– 2 Burpees over the bar
– 3 Strict Pull-ups
– 2 Thruster
– 3 Burpees over the bar
– 4 Strict Pull-ups
– 3/4/5
– 4/5/6
– 5/6/7
– Etc… etc…
...
Lees meer over WOD 30-7 / Bench Press
Conditioner: Buddy-team Chipper
– 1600m Slam Ball Run ( 1 ball per team)
– 50 Burpees
– 40 DB Snatches 50/35
– 30 Slam Ball Squats
– 20 Slam Ball Push-ups
– 30 Slam Ball Squats
– 40 DB Snatches
– 50 Burpees
– 1600m Slam Ball Run
TC = 40 mins
* Devide the reps as you want, each buddy does ...
Lees meer over WOD 29-7 / Team WOD
Skills: DU’s practice
Conditioner: “Angie” For time!
– 100 Pull-ups
– 100 Push-ups
– 100 Sit-ups
– 100 Squats
# Afterbash: 300 DU’s
* You can not break up the sequence, you must do 100 pull-ups before moving on to push-ups.
...
Lees meer over WOD 28-7 / “Angie”
Plyometric/Strength: Every 2 mins for 12 Mins
– 5 Box Jumps 30″/24″
– 5 Strict Pull Ups
– Max Effort Hanging L-Sit Hold
* Pull-ups weigthed if you can!
Conditioner: For Time
– 400m Row
– 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 ...
Lees meer over WOD 27-7 / Plyometrics & Pull-ups
Strength/Skills: Every 2 mins for 12 mins
– 8-8-6-6-4-4
Conditioner: For Time!
3-6-9-12-15-18-21
– Ring Push-ups
– Knees To Elbows
– Deadlifts 225/155
TC = 25 mins
...
Lees meer over WOD 26-7 / Deadlifts
Strength/Skills: E.M.O.T.M for 10 mins
– 1 Snatch (Full or Power) AHAP
Conditioner: 17 min AMRAP
– 40 Snatches 65/55
– 50 DU’s
– 30 Snatches 95/65
– 50 DU’s
– 20 Snatches 115/75
– 50 DU’s
– 10 Snatches 135/95
– 50 DU’s
– AMRAP Snatches 155/115
...
Lees meer over WOD 25-7 / Snatch
Strength/Skills: Every 2 mins for 12 mins
– 8-8-6-6-4-4 Front Squat
Conditioner: 5 RFT
– 15 Deadlift 135/95
– 10 Push Press 135/95
– 15 Toes To Bar
– 10 C2B Pull Up
* TC = 20 mins
** Comp = 155/115
...
Lees meer over WOD 24-7 / Front Squats
Conditioner: 5 Rounds for time!
– 800m Run
– 15 KB Swings 24/16
– 15 Push ups
– 15 KB SDHP
– 15 KB Squats
* TC = 35 mins
...
Lees meer over OUTDOOR 23-7 / 5 RFT
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
...
Lees meer over WOD 23-7 / Strict Press
Conditioner: “the Cardio ladder” In buddy teams!
48 Min For max distance and climb the ladder as far as possible
Buddy 1: Row 1000m
Buddy 2:
– 1 Sit-Up
– 1 Burpee
– 1 Push Up
– 1 KB Swing 24/16
2-2-2-2, 3-3-3-3 etc etc
* Change positions after buddy 1 is done with the Row
** Continue the ladder where ...
Lees meer over WOD 22-7 / Team WOD
Skills: 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 ...
Lees meer over WOD 21-7 / Benchmark “Eva”
Strength/Skills: 15 mins for
– 5 sets of 4-6 Muscle-Ups or Skill training
Conditioner: 20 Min AMRAP
– 10 Russian KB Swings 32/24kg
Then… 3 sets of Gymnastic Complex:
– 1 Knees To Elbow
– 1 Toes To Bar
– 1 Pull-ups
– 1 C2B Pull-ups
...
Lees meer over WOD 20-7 / Muscle-ups
Strength/Skills: Every 2 mins for 12 mins
– 8-8-6-6-4-4 Back Squats
Conditioner: For Time!
3-9-15-21-27
– Lunges Steps 24/16
– Toes to Ring
– C2B Pull-ups
* TC = 25 mins
...
Lees meer over WOD 19-7 / Back Squats
Skills: WOD prep
Conditioner: 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!!!
*** Compare to 5-7-2017
...
Lees meer over WOD 18-7 / “Bear Complex”
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
* Competition: 155/115
** TC = 20 mins
...
Lees meer over WOD 17-7 / Clean & Jerks
Conditioner: 4 Rounds for time:
– 600m Run
– 40m Plate Overhead walking Lunges 55/35
– 30 Push-ups
...
Lees meer over OUTDOOR 16-7 / For time!
Strength: 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
* Competition: 155/115
** TC = 20 mins
...
Lees meer over WOD 16-7 / Overhead Squats
Skills: WOD prep
Conditioner: Buddy WOD
– max Tire Flips
– 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.
...
Lees meer over WOD 15-7 / Team WOD
Strength: Every 3 minutes, for 15 mins
– 5 Deadlifts
– 10 Box Jumps 30″/24″
Conditioner: 10 min AMRAP
– 10 Power Cleans 135/95
– 10 Burpees Over the Bar
– 10 Pull-Ups
* Competition: 155/115
—> 6 mins rest
Then… 8 min AMRAP
– 10 HR Push-ups
– 15 Sit-ups
– 30 DU’s
...
Lees meer over WOD 14-7 / Deadlifts
Skills: Snatch + DU’s
Conditioner: For TOTAL Time and TOTAL Weight!
– 800m Run
– 10 Burpee Box Jumps 24″/20″
– 25 DU’s
– 3 Snatches AHAP
—> 3 min rest
– 400m Run
– 10 Burpee Box Jumps
– 25 DU’s
– 3 Snatches AHAP
—> 3 min rest
– 200m Run
– 10 Burpee Box Jumps
– 25 DU’s
– 3 Snatches AHAP
—> 3 ...
Lees meer over WOD 13-7 / For total Time & Weight
Strength: Every 2 mins for 12 mins
– 8 Bench Press
Conditioner: 5 RFT
– 5 Deadlifts 275/185
– 15 Thrusters 95/65
– 10 C2B Pull-Ups
TC = 25 mins
...
Lees meer over WOD 12-7 / Bench Press
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 = ...
Lees meer over WOD 11-7 / Snatch 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 ...
Lees meer over WOD 10-7 / Press Complex
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 Frontsquats
– 6 KB Power Cleans
– 4 KB Clusters
300m Run
* Breaking up your complex results in a 100m run penalty.
...
Lees meer over OUTDOOR 9-7 / 35 min AMRAP
Strength/Skills: Every 2 mins for 12 mins
– 8 Back Squats
Conditioner: For Time!
27-21-15-9
– Deadlifts 225/155
– Back Squats 135/95
– 200m Run
* Use 1 bar, comp = 275/185
** TC = 20 mins
...
Lees meer over WOD 9-7 / Back Squats
Conditioner: For Time
– 20 Pull-Ups
– 25 Burpees
– 30 Box Jumps 24″/20″
– 35 Toes to Bar
– 40 Wall Balls 20/14
– 45 KB Swings 24/16
– 50 Shoulder to Overhead 95/65
– 55 Sit-Ups
– 600m Run
* You count your breaks at each “hole” as strokes. If you break twice before the end, you would give ...
Lees meer over BBQ WOD 8-7 / CrossFit “Golf”
Conditioner: For time!
– 1600m 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
– 400m Run
Then… 2 rounds of:
* 10 DB Squat
* 5 Push-ups
TC = 45 mins
...
Lees meer over OUTDOOR 8-7 / For Time!
Strength/Skills: Every 2 mins for 16 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
...
Lees meer over WOD 8-7 / Power Cleans
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
...
Lees meer over WOD 7-7 / Overhead Squat
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