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WOD’s

19-06-2013, 22:45

  • WOD 21-5 / Pinkster Team WOD

    21 mei 2018, 06:00WOD

    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 ...

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  • WOD 20-5 / Mandatory Rest day

    20 mei 2018, 06:00WOD

    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

    19 mei 2018, 06:00WOD

    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

    18 mei 2018, 05:00WOD

    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

    17 mei 2018, 06:41WOD

    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

    16 mei 2018, 06:00WOD

    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

    15 mei 2018, 06:00WOD

    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

    14 mei 2018, 17:45WOD

    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

    14 mei 2018, 06:55WOD

    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

    13 mei 2018, 07:13WOD

    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

    13 mei 2018, 06:00WOD

    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

    12 mei 2018, 06:00WOD

    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

    11 mei 2018, 05:00WOD

    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

    10 mei 2018, 06:00WOD

    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

    9 mei 2018, 06:00WOD

    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

    8 mei 2018, 06:00WOD

    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

    7 mei 2018, 17:04WOD

    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

    7 mei 2018, 06:42WOD

    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

    6 mei 2018, 05:00WOD

    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

    5 mei 2018, 07:02WOD

    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

    4 mei 2018, 06:00WOD

    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

    3 mei 2018, 06:00WOD

    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

    2 mei 2018, 06:00WOD

    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

    1 mei 2018, 06:00WOD

    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

    30 april 2018, 13:33WOD

    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

    30 april 2018, 06:42WOD

    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

    29 april 2018, 07:46WOD

    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"

    29 april 2018, 06:00WOD

    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"

    28 april 2018, 06:00WOD

    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

    27 april 2018, 06:00WOD

    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

    26 april 2018, 06:00WOD

    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

    25 april 2018, 07:09WOD

    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

    24 april 2018, 06:00WOD

    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

    23 april 2018, 14:55WOD

    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

    23 april 2018, 06:00WOD

    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"?

    22 april 2018, 06:00WOD

    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

    22 april 2018, 06:00WOD

    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

    21 april 2018, 06:00WOD

    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

    20 april 2018, 06:00WOD

    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

    19 april 2018, 06:00WOD

    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

    18 april 2018, 06:00WOD

    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

    17 april 2018, 06:00WOD

    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

    16 april 2018, 06:00WOD

    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

    16 april 2018, 06:00WOD

    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

    15 april 2018, 06:00WOD

    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

    15 april 2018, 06:00WOD

    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

    14 april 2018, 06:00WOD

    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

    13 april 2018, 05:00WOD

    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

    12 april 2018, 06:00WOD

    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

    11 april 2018, 05:00WOD

    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

    10 april 2018, 06:00WOD

    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

    9 april 2018, 06:00WOD

    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

    9 april 2018, 06:00WOD

    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

    8 april 2018, 06:00WOD

    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

    8 april 2018, 06:00WOD

    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

    7 april 2018, 06:00WOD

    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

    6 april 2018, 05:00WOD

    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

    5 april 2018, 06:00WOD

    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

    4 april 2018, 05:00WOD

    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

    3 april 2018, 06:00WOD

    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

    2 april 2018, 06:00WOD

    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

    31 maart 2018, 06:00WOD

    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

    31 maart 2018, 06:00WOD

    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

    30 maart 2018, 05:00WOD

    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

    29 maart 2018, 06:00WOD

    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

    28 maart 2018, 05:00WOD

    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

    27 maart 2018, 06:00WOD

    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

    26 maart 2018, 15:07WOD

    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

    26 maart 2018, 06:00WOD

    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

    25 maart 2018, 06:00WOD

    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

    24 maart 2018, 06:00WOD

    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

    24 maart 2018, 06:00WOD

    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

    23 maart 2018, 05:00WOD

    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

    22 maart 2018, 12:44WOD

    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

    22 maart 2018, 06:00WOD

    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

    21 maart 2018, 07:38WOD

    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

    20 maart 2018, 07:42WOD

    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

    19 maart 2018, 07:43WOD

    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

    18 maart 2018, 06:00WOD

    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

    17 maart 2018, 08:17WOD

    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

    17 maart 2018, 08:11WOD

    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

    16 maart 2018, 05:00WOD

    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

    15 maart 2018, 08:39WOD

    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

    14 maart 2018, 08:20WOD

    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

    13 maart 2018, 07:38WOD

    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

    12 maart 2018, 18:37WOD

    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

    12 maart 2018, 07:37WOD

    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

    11 maart 2018, 08:26WOD

    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

    10 maart 2018, 08:23WOD

    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

    9 maart 2018, 05:00WOD

    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

    8 maart 2018, 07:55WOD

    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

    7 maart 2018, 05:00WOD

    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

    6 maart 2018, 08:00WOD

    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

    5 maart 2018, 09:05WOD

    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

    5 maart 2018, 06:00WOD

    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

    3 maart 2018, 06:00WOD

    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

    2 maart 2018, 05:00WOD

    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"

    1 maart 2018, 08:06WOD

    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

    28 februari 2018, 07:12WOD

    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

    27 februari 2018, 06:00WOD

    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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  • WOD 26-2 / Deadlifts

    26 februari 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins - Deadlift 8-6-4-3-3-2-1 Reps *If you have not been deadlifting regularly do not attempt to find a max today! Conditioner: 4 RFT - 20 Wall Balls 20/14 - 10 Burpees - 400m Row TC= 20 mins ...

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  • WOD 25-2 / TEAM WOD

    25 februari 2018, 07:59WOD

    Skills: - Kipping/butterfly Pull-ups Conditioner: 25 mins AMRAP in teams of 2 ‪- 60 Cal Air Bike (switch every 10 Cals)‬ ‪- 30 SDHP 95/65 ‪- 30 Pull-ups ...

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  • WOD 24-2 / Power Snatch

    24 februari 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 10 mins - Power Snatch 4-4-3-3-3 Conditioner: 5 RFT (Each) - 30 DU’s - 15 Hang Power Snatches 115/75 - 15 Toes 2 Bar * 3 mins rest b/w rounds ** TC = 27 mins ...

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  • WOD 23-2 / Power Cleans

    23 februari 2018, 05:00WOD

    Skills: - Power Cleans Conditioner: Chipper For Time! - 50 Pull-Ups - 40 Wall Balls 20/14 - 30 Toes 2 Bar - 20 Ball Slams 12kg - 10 Power Cleans 135/95 ———-> 6 min rest Then… For Time! - 2K row  * TC = 10 min each ...

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  • WOD 22-2 / Back Squats

    22 februari 2018, 07:50WOD

    Strength/Skills: Every 2 mins for 16 mins - 5 Back Squats Conditioner: 5 RFT - 5 Squat Cleans 155/115 - 10 Pull Ups - 20 DU’s TC = 15 mins ...

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  • WOD 21-2 / Bent over Rows

    21 februari 2018, 05:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Bent over Rows Conditioner: 12 Min AMRAP - 3 Muscle-ups - 5 Burpees - 7 Ring Dips - 9 Push Press 115/75 ...

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  • WOD 20-2 / Push Jerk

    20 februari 2018, 07:43WOD

    Strength/Skills: Every 2 mins for 12 mins - Push Jerk 6-6-4-4-3-3 Conditioner: Tabata This! - Cal Row - Air Squats - Pull-ups – Push-ups - Sit-ups * Rest 1 Minute b/w each station ** Tabata = 8 Rounds at each station – 20 sec of work, 10 sec of rest ...

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  • OUTDOOR 19-2 / AMRAP

    19 februari 2018, 16:57WOD

    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 19-2 / Front Squats

    19 februari 2018, 07:41WOD

    Strength/Skills: Every 2 mins for 12 mins - Front Squats 5-4-3-2-1-1 Conditioner: 3 RFT - 10 Cal Bike - 15 Hang Power Snatch 115/75 - 20 Deadlifts 115/75 - 30 DU’s * Every 5 Mins you must perform 10 Pull-Ups! ** TC = 20 mins ...

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  • WOD 18-2 / Open 17.2

    18 februari 2018, 06:00WOD

    Strength/Skills: 10 mins for 5 sets - 5 Push Press * As heavy as you can! Conditioner: For time! 2 Rounds of: - 10 DB Lunge steps 50/35 - 16 Toes to Bar - 8 DB Power Cleans 50/35 Then… 2 Rounds of: - 10 DB Lunge steps 50/35 - 16 Bar Muscle-ups OR C2b Pull-ups - 8 DB Power Cleans 50/35 Then… 2 Rounds ...

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  • OUTDOOR 17-2 / 7 RFT

    17 februari 2018, 08:41WOD

    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 17-2 / Clean Complex

    17 februari 2018, 08:23WOD

    Strength/Skills: Every 2 mins, for 18 Mins - 1 Clean pull +1 High Hang Squat Clean + 1 Hang Squat Clean *Not to heavy. Your goal should be to improve your technique today. Conditioner: 10 Min AMRAP - 3 Hang Power Cleans 135/95 - 6 Front Squats 135/95 - 9 Pull Ups - 200m Run ...

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  • WOD 16-2 / Weighted Push-ups

    16 februari 2018, 05:00WOD

    Strength/Skills: Every 2 mins for 10 mins - 8-12 Weighted Push-ups Conditioner: For time! - 20 Back Squats 135/95 - 30 Burpees - 40 KB Swings 24/16 - 50 Thrusters 95/65 - 60 Box Jumps 24″/20″ - 50 Wall Balls 20/14 - 40 KB Swings 24/16 - 30 Burpees - 20 Back Squats 135/95 TC = 25 mins   ...

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  • WOD 15-2 / Push Press

    15 februari 2018, 07:47WOD

    Strength/Skills: 12 mins for 6 sets - 5 Push Press Conditioner: For Time! - 2000m Row then 3 rounds of: - 20 Burpee Box Jumps 24″/20″ - 15 Deadlifts 185/135 then 3 Rounds of: - 20 Wall balls 20/14 - 50 DU’s TC = 25 Mins ...

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  • WOD 14-2 / Overhead Squats

    14 februari 2018, 05:00WOD

    Skills: Overhead Squat Conditioner: For Time! - 200m Run - 50 Overhead Squats 75/55 - 400m Run - 40 Overhead Squats 95/65 - 800m Run - 30 Overhead Squats 115/75 - 1200m Run - 20 Overhead Squats 135/95 ...

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  • WOD 13-3 / Clean Complex

    13 februari 2018, 07:50WOD

    Skills: 10 Mins of Light Bar Drills - 3 Sets of 3 reps Muscle Cleans + 3 Tall Cleans Strength: Every 2 mins, for 12 mins - 1 Hang Squat Clean + 2 Front Squats * Build up to an heavy set Conditioner: 18 Min AMRAP - 1 Legless Rope Climb - 5 Balls Slams - 10 SDHP 95/65 - ...

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  • WOD 12-2 / Bench Press

    12 februari 2018, 07:47WOD

    Skills: - Bench Press * 5 Minutes to warm up to a challenging weight for 8 reps then… Strength: Every 3 Mins for 15 Mins - Bench Press 6-8 Reps - Strict Pull Ups – Max Effort * You should be getting at least 6, if not use a band to assist or scale to ring rows Conditioner: ...

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  • WOD 11-2 / Open 17.1

    11 februari 2018, 08:22WOD

    Strength/Skills: Every 2 mins for 10 mins - Back Squat 6-4-2-2-1 Every 3 mins, for 6 mins - Back Squat  1 rep MAX Conditioner: For time! - 10 DB Snatches 50/35 - 15 Burpee Box Jump Overs - 20 DB Snatches - 15 Burpee Box Jump Overs - 30 DB Snatches - 15 Burpee Box Jump Overs - 40 DB Snatches - 15 ...

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  • WOD 10-2 / Deadlifts

    10 februari 2018, 08:24WOD

    Strength/Skills: Every 3 Mins for 18 Mins - 3 Deadlifts ***Immediatley after each set of deadlifts perform a set of Max Effort Strict Pull Ups. If using a band aim for 6-8 reps. Conditioner: For Time! - 10 Clean & Jerks 135/95 - 3 Rounds of Cindy - 5 Pull Ups - 10 Push Ups - 15 Air Squats - 10 ...

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  • WOD 9-2 / Hang Power Cleans

    9 februari 2018, 05:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 3 Hang Power Cleans Conditioner: 17 min AMRAP Buy in: 30 Burpees Then… AMRAP of: - 10 Hang Power Cleans 155/115 - 15 Push-Ups - 10 C2B Pull-Ups - 15 Push-Ups - 10 Knees 2 Elbow - 15 Push-Ups ...

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  • WOD 8-2 / Overhead Squats

    8 februari 2018, 07:37WOD

    Strength/Skills: 15 mins for 5 sets - 5 Overhead Squats * 5 sec hold at the bottom Conditioner: 15 min AMRAP of: - 7 Overhead Squats 95/65 - 14 Toes to bar - 21 Wall Balls 20/14 ...

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  • WOD 6-2 / Back Squats

    6 februari 2018, 07:41WOD

    Strength/Skills: Every 2 mins for 14 mins - Back Squats 6-6-5-5-3-3-3 Conditioner: 10-9-8-7-6-5-4-3-2-1 Reps of: - KB Swings 28/20 - Box Jumps 24/20 - Burpees TC = 15 mins ...

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  • WOD 5-2 / Clean & Jerks

    5 februari 2018, 07:51WOD

    Strength/Skills: Every 2 mins for 10 mins - 1 Clean + 2 Jerks Conditioner: For Time! - 21 Clean & Jerks 135/95 - 50 DU’s - 21 Toes to Bar - 15 Clean & Jerks 135/95 - 50 DU’s - 15 Toes to Bar - 9 Clean & Jerks 135/95 - 50 DU’s - 9 Toes to Bar TC = 20 mins ...

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  • WOD 4-2 / Open 16.4

    4 februari 2018, 06:00WOD

    Skills: HSPU Conditioner: 15 Min AMRAP - 20 Deadlifts 225/155 - 20 Wall Balls 20/14 - 20 Cal Rows - 20 HSPU ...

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  • WOD 2-2 / Clean Complex

    2 februari 2018, 05:00WOD

    Strength: Every 2 mins for 16 mins - 1 Clean Pull + 1 Clean + 1 Hang Squat Clean Conditioner: 5 RFT - 1 Rope Climb - 250m Row - 10 KB Push Press 20/12 - 15 KB Swings 24/16 TC = 20 mins ...

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  • WOD 1-2 / Strict Press

    1 februari 2018, 07:47WOD

    Strength/Skills: 15 mins for 6 sets - 5 Strict Press Conditioner: 15 Min AMRAP - 7 Power Cleans 155/115 - 9 Pull-ups - 12 Cal Bike   ...

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  • WOD 31-1 / Deadlifts

    31 januari 2018, 05:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 4 Deadlifts Conditioner: For Time - 21 Deadlifts 225/155 - 21 Handstand Push-ups - 100 DU’s - 15 Deadlifts - 15 Handstand Push-ups - 75 DU’s - 9 Deadlifts - 9 Handstand Push-ups - 50 DU’s TC = 15 mins ...

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  • WOD 30-1 / Split Jerks

    30 januari 2018, 07:40WOD

    Skills/Strength: Every 90 Sec for 6 mins - 2 Split Jerks Followed immediately by… Every 2 Mins for 10 Mins - 1 Spilt Jerk * Build to today’s heavy single Conditioner: 3 Rounds for MAX reps - 60 sec of Push Press 135/85 - 60 sec of Box Jumps 24″/20″ - 60 sec of Rest ...

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  • OUTDOOR 29-1/ For Time!

    29 januari 2018, 18:55WOD

    Conditioner: For Time! 1600m KB run with 24/16kg @ 400m: 30 alt KB snatches @ 800m: 25 alt KB snatches @ 1200m: 20 alt KB snatches @ 1600m: 15 alt KB snatches TC = 25 mins ...

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  • WOD 29-1 / Back Squats

    29 januari 2018, 07:50WOD

    Strength/Skills: Every 2 mins for 10 mins - Back Squats 6-4-2-2-1 Reps then perform 1 set of… - Back Squats Max Unbroken Reps @ 80% (The goal is to match or beat last weeks reps!) (your allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – ...

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  • WOD 28-1 / Open 16.3

    28 januari 2018, 06:00WOD

    Strength/Skills: Every 2 Mins for 16 Mins - 3 Thrusters - Work up to a heavy 3 for the day Conditioner: 15 Min AMRAP 3 Rounds of: - 10 Power Snatch 75/55 - 3 Bar Muscle-ups OR 5 Chest to Bar Pull-Ups …then 50 DU’s *You will not do the DU’s until you have done 3 rounds of snatches ...

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  • OUTDOOR 27-1 / For Time!

    27 januari 2018, 08:35WOD

    Conditioner: For Time! - 800m Run - 25 KB Swings 24/16 - 600m Run - 25 Push-Ups - 400m Run - 25 KB Squats 24/16 - 200m Run - 10 Tire Flips - 100m Run TC = 25 mins ...

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  • WOD 27-1 / Bench Press

    27 januari 2018, 08:22WOD

    Strength: Every 3 Mins for 12 Mins – Bench Press 8-12 reps – Ring Rows 10-12 reps Conditioner: Teams of 2: Each athlete will go as quickly as possible and perform an entire round. As soon as athlete 1 is done their 500m Row athlete 2 may start rowing. Goal is for both partners ...

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  • WOD 25-1 / Strongman

    26 januari 2018, 05:00WOD

    Skills: - Tire Flips/Battle rope/Landmine Conditioner: Buddy Strongman WOD 10 min AMRAP, rotate every 2 mins, repeat 3 times - Max Sled Pulls/Push - Max Reps Landmine Back Pulls 135/95 - Max Rounds Plate Hug Walk 45/35 - Max Reps Tire Flips - Max Reps Battle Rope * 4 min rest between rounds ** Battle Rope = Only counting your ...

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  • WOD 25-1 / Overhead Squats

    25 januari 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 10 mins - 5 Overhead Squats Conditioner: For time! - 5 Squat cleans 155/115 - 10 Wall balls 20/14 - 5 Squat cleans 155/115 - 15 Pull-ups - 5 Squat cleans 155/115 - 20 HR push-ups - 5 Squat cleans 155/115 - 25 Sit-ups - 5 Squat cleans 155/115 - 30 KB Swings 24/16 - 15 Squat cleans 155/115 - ...

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  • WOD 24-1 / Push Press

    24 januari 2018, 05:00WOD

    Skill/Strength: Every 2 mins for 14 mins - 3 Push Presses Conditioner: 20 min AMRAP as a team of 2 - 20 Wall Balls 20/14 - 20 Burpees - 20 DU’s - 20 Ball Slams 20/14 - 20 DB Snatches 50/35 ...

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  • WOD 23-1 / Rowing "Helen"

    23 januari 2018, 07:59WOD

    Skills: Muscle Up prgression 15 Mins 5 Sets of Banded Muscle Up Transitions x 6-8 reps Strength: Max Effort Strict Pull Ups / Chin Ups Set 1 – Wide Grip Pull Ups – rest 1 Min Set 2 – Regular Grip Pull Ups – rest 1 Min Set 3 – Mixed Grip Pull Ups (1 hand ...

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  • WOD 22-1 / Power Snatch

    22 januari 2018, 06:00WOD

    Strength/Skills: E.M.O.T.M for 15 mins - Mins 1-5:  3 Reps Power Snatch - Mins 6-10:  2 Reps Power Snatch - Mins 11-15:  1 Reps Power Snatch Conditioner: For Time! 21-18-15-12-9-6-3 of: - Thrusters 95/65 - Burpees Over Bar TC = 20 mins ...

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  • WOD 21-1 / Open 16.2

    21 januari 2018, 06:00WOD

    Strength/Skills: 12 mins for 6 Sets - 3 Front Squats *Build to a Heavy 3 RM Conditioner: 3 RFT - 25 Toes 2 Bar - 50 DU’s - 10 Squat Cleans 135/95 TC = 15 mins ...

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  • WOD 20-1 / Power Snatch

    20 januari 2018, 08:29WOD

    Strength/Skills: E.M.O.T.M. for 10 mins - 3 Power Snatch Conditioner: 5 RFT Buy in: 500m Row - 5 Pull-ups - 10 Deadlifts 185/125 - 15 Wall Balls 20/14 TC = 15 mins ...

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  • WOD 19-1 / Push Jerks

    19 januari 2018, 05:00WOD

    Strength/Skills: 15 mins for 7 sets - 5 Push Jerks Conditioner: For Time! - 50 Deadlifts 185/135 - 50 KB Swings 28/20 - 50 Burpees over the bar - 40 Push-Ups - 40 Sit-Ups - 40 Toes to Bar Buy out: 1000m Row TC = 25 mins ...

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  • WOD 18-1 / HSPU

    18 januari 2018, 08:35WOD

    Skill/Strength: E.M.O.T.M for 10 mins Even Mins: 2 Rope Climbs Odd Mins: 8-10 Kipping Handstand Push Ups Conditioner: 20 Min AMRAP - 10 Burpee Box Jumps 24″/20″ - 15 Hang Power Snatch 115/75 - 20 Wall balls 20/14 - 25 Cal Bike ...

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  • WOD 17-1 / Back Squats

    17 januari 2018, 08:18WOD

    Strength: Every 2 mins for 10 mins - Back Squats 6-5-4-3-3 then perform 1 set of… - Back Squat x Max Reps @ 80% of 1 RM Conditioner: 3 RFT - 10 Clean & Jerks 135/95 - 15 Push Ups - 30 Air Squats TC = 15 mins * Compare if you can to 9-3-2016 ...

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  • WOD 16-1 / Strict Press

    16 januari 2018, 08:06WOD

    Strength/Skills: 15 mins for 6 sets - 5 Strict Press Conditioner: 25 min Buddy ladder - 1 Rope Climb - 3 Box Jumps 24″/20″ - 4 Thrusters 95/65 - 5 Toes to Bar - 1 Rope Climb - 4 Box Jumps 24″/20″ - 5 Thrusters 95/65 - 6 Toes to Bar - 1 Rope Climb - 5 Box Jumps 24″/20″ - 6 Thrusters 95/65 - ...

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  • OUTDOOR 15-1 / 35 min AMRAP

    15 januari 2018, 15:31WOD

    Conditioner: 35 min AMRAP - 10 KB Suitcase Deadlifts - 8 KB Front Squats - 6 KB Power Cleans - 4 KB Clusters - 300m Run * Complete as a complex starting on the right hand then go to the left, weight for KB: 24/16kg ...

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  • WOD 15-1 / Deadlifts

    15 januari 2018, 07:39WOD

    Strength: Every 2 mins, for 16 mins - 5 Deadlifts Conditioner: 2 Rounds for Max Reps - 60 sec – Max KB Swings 28/20 - Rest 60 sec - 60 sec – Max Push-ups - Rest 60 sec - 60 sec – Max Cal Row - Rest 60 sec - 60 sec – Max Push Press 115/75 - Rest 60 sec - ...

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  • WOD 14-1 / Open 16.1 WOD

    14 januari 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Thrusters Conditioner: 20 Min AMRAP - 10 Front racked lunge Steps 95/65 - 8 burpees over the bar - 10 Front racked lunge Steps 95/65 - 8 Pull-ups ...

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  • WOD 13-1 / Strongman

    13 januari 2018, 06:00WOD

    Skills: - Tire Flips/Sledge Hammer Conditioner: Buddy Strongman WOD 10 min AMRAP, rotate every 2 mins, repeat 3 times - Max Rounds Prowler Push - Max Rounds Farmers Walk - Max Reps Tire Flips - Max Reps Sledge Hammers on Tire - Max Reps Slam Ball ground to over Over Shoulder * 4 min rest between rounds ** Range of ...

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  • WOD 12-1 / Front Squats

    12 januari 2018, 10:08WOD

    Strength/Skills: 15 mins for 8 sets - 8-8-6-6-5-5-5-5 Front Squats Conditioner: For Time! 21-18-15-12-9-6-3 - Front Racked Lunge Steps 95/65 - DB Snatch 50/35 Alt. - DU’s ...

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  • WOD 11-1 / Clean Complex

    11 januari 2018, 08:51WOD

    Strength/Skills: 15 mins for 8 sets - 1 Hi-Hang Clean + 1 Hang Clean + 2 Front Squats Conditioner: 10 RFT - 5 Thrusters 115/75 - 7 HPC - 10 Deadlifts TC = 20 mins ...

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  • WOD 10-1 / Pull-up variations

    10 januari 2018, 05:00WOD

    Strength: Max Effort Strict Pull Ups / Chin Ups Set 1 – Wide Grip Pull Ups – rest 1 Min Set 2 – Regular Grip Pull Ups – rest 1 Min Set 3 – Mixed Grip Pull Ups (1 hand pull up, 1 hand chin up position) – rest 1 Min Set 4 – Mixed ...

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  • WOD 9-1 / Shoulder to Overhead

    9 januari 2018, 09:40WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Shoulder 2 Overhead Conditioner: For time! - 50 Burpees - 25 Pull-ups - 50 Deadlifts 115/75 - 25 Shoulder 2 Overhead 115/75 - 50 Front Squats 115/75 - 25 Knees 2 Elbow - 50 Back Squats 115/75 - 25 Box Jumps 24″/20″   ...

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  • WOD 8-1 / Snatch Complex

    8 januari 2018, 08:12WOD

    Strength/Skills: Every 2 mins for 16 mins - 1 Hang Snatch + 1 Snatch Balance + 1 OHS Conditioner: E.M.O.T.M for 21 mins: 1th Min– 15 KB Swings 24/16 2th Min– 4 Muscle Ups (Scale = 8-10 Chest to Bar Pull Ups) 3rd Min– 40 Sec Max DU’s ...

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  • WOD 7-1 / Bring-a-Friend day

    7 januari 2018, 06:00WOD

    Skills: Thrusters/wall-balls Conditioner: 25 min AMRAP buddy WOD - 8 Thrusters 135/95 (friends: Wall Balls 20/14) - 6 Burpees - 11 Box Jumps 24″/20″ - 400m Run with KB 16/12 (friends without) * While buddy 1 is running, buddy 2 is doing the AMRAP then switch.   ...

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  • WOD 6-1 / Back Squats

    6 januari 2018, 08:32WOD

    Strength/Skills: Every 2 mins for 14 mins - 8-7-6-5-5-5-5 Back Squats Conditioner: For time - 20 Thrusters 95/65 - 5 Toes 2 Bar - 40 DU’s - 15 Thrusters - 10 Toes 2 Bar - 40 DU’s - 10 Thursters - 15 Toes 2 Bar - 40 DU’s - 5 Thrusters - 20 Toes 2 Bar - 40 DU’s ...

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  • WOD 5-1 / Chipper for time!

    4 januari 2018, 21:23WOD

    Skills: Double Unders Conditioner: For Time…. “The Wolf” - 40 Box Jumps 24″/20″ - 40 Pull-ups - 40 KB Swings 24/16 - 40 Front Racked Lunges 95/65 - 40 Sit-Ups - 40 HR Push-Ups - 40 Wall balls 20/14 - 40 Burpees - 40 DU’s ...

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  • WOD 4-1 / Push Press

    4 januari 2018, 08:57WOD

    Strength: 15 mins for 7 sets - 8-6-4-3-3-3-3 Push Press Conditioner: 6 Min AMRAP - 5 Burpee Box Jumps 24″/20″ - 5 Push Press 115/75  3 mins rest, then… 6 Min AMRAP - 3 Ring Dips - 5 Thrusters 95/65 - 7 Slam Balls 20/14 ...

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  • WOD 3-1 / Clean Complex

    3 januari 2018, 11:02WOD

    Strength: Every 2 mins for 16 mins -1 Clean from Ground + 1Hang Clean + 1 Front Squat * Work up to a max on the complex Conditioner: 7 Min AMRAP -7 Power Cleans 135/95 -7 Box Jumps 24″/20″ Rest 3 Mins, then… 3 Min AMRAP -Burpees * Perform as many burpees as possible in 3 mins! ...

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  • WOD 2-1 / Front Squats

    2 januari 2018, 08:19WOD

    Strength/Skills: 20 mins for 8 sets - 5 Front Squat Conditioner: 12 Min AMRAP of: - 15 Pull-Ups - 20 Wall Balls 20/14 - 25 DU’s ...

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  • WOD 29-12 / Clean Complex

    29 december 2017, 06:40WOD

    Strength/Skills: Every 2 mins for 14 mins -1 Hi Hang Clean + 1 Hang Clean + 2 Front Squats *Work up to a max on the complex Conditioner: For Time! -50 Toes to Bar -40 Thrusters 95/65 -30 Push-ups -500m Row -30 Push-ups -40 Thrusters -50 Toes to Bar TC = 25 Mins ...

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  • WOD 28-12 / Deadlifts

    28 december 2017, 08:42WOD

    Strength/skills: Every 3 mins for 18 mins - 5 Deadlifts - 6-8 Strict Pull Ups * Work up to a Heavy set of 5 Deadlifts. ** After each set of deadlifts immediately perform your strict pull ups. Conditioner: 4 RFT Buy In: 500m Row - 30 KB Swings 24/16 - 25 Burpees - 20 Wall balls 20/14 * TC = 20 ...

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  • WOD 27-2 / Push Press

    27 december 2017, 08:40WOD

    Strength/Skills: Every 2 mins, for 14 mins - 3 Push Press * Work up to a heavy 3RM Conditioner: 20 Mins AMRAP of: - 5 Shoulder 2 Overhead - 10 Toes 2 Bar - 20 DU’s ...

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  • WOD 26-12 / X-MAS WOD

    26 december 2017, 08:00WOD

    Conditioner: For time! in team of 3 - 20 Synchro Burpees - 120 Deadlifts 225/155 - 20 Synchro Burpees - 90 Power Cleans 135/95 - 20 Synchro Burpees - 60 Shoulder to Overhead 135/95 - 20 Synchro Burpees - 60 Toes to Bar - 100 Syncho lunges ...

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  • WOD 24-12 / Power Snatch

    24 december 2017, 06:00WOD

    Skill: Power Snatch Conditioner: 3 Rounds for Time! - 50 DU’s - 10 Power Snatch 135/95 —-> 3 min rest 3 Rounds for Time! - 15 Cal Row - 10 Thrusters 115/75 —-> 3 min rest 3 Rounds for Time! - 15 Burpee Box Jumps - 15 HR Push-Ups ...

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  • WOD 23-12 / Chipper for time

    23 december 2017, 07:28WOD

    Strength/Skills: 15 mins for 6 sets - 5 Shoulder to Overhead Conditioner: For Time! - 30 Cal row - 30 Deadlifts 135/95 - 30 Cal row - 30 Hang Power Cleans 135/95 - 30 Cal row - 30 Front Squats 135/95 - 30 Cal row - 30 Shoulder to Overhead 135/95 - 30 Cal row - 30 Back Squats 135/95 TC = 30 mins   ...

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  • WOD 22-12 / Power Cleans

    22 december 2017, 05:00WOD

    Skills: 15 mins - Power Cleans Conditioner: 20 Min AMRAP - 25 Cal Row - 25 HR Push-Ups - 25 Pull-Ups - 25 Wall Balls 20/14 - 25 Power Cleans 115/75 ...

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  • WOD 21-12 / Front Squats

    21 december 2017, 09:01WOD

    Strength/Skills: 15 mins for 6 sets - 6 Front Squats Conditioner: in front of a 25 min running clock - 1 min Air Squats - 2 min DU’s - 3 min Push Ups - 4 min KB snatches 24/16 - 5 min Pull-Ups (any style) - 4 min KB Swings 24/16 - 3 min Sit-Ups - 2 min Box Jumps 24″/20″ - ...

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  • WOD 20-12 / Kipping Pull-ups

    20 december 2017, 06:00WOD

    Skills: 15 mins to work on - Kipping/Butterfly Pull-ups Conditioner: For Time! “Annie meets Cindy” - 50 DU’s, 50 Sit ups - 3 Rounds Cindy ( = 5 pull ups, 10 push ups, 15 squats) - 40 DU’s, 40 Sit ups - 3 Rounds Cindy - 30 DU’s, 30 Sit Ups - 3 Rounds Cindy - 20 DU’s, 20 Sit Ups - ...

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  • WOD 19-12 / "Kettlebell Fun"

    19 december 2017, 07:49WOD

    Skills: KB Snatch Conditioner: For time - 100 KB Swings - 100 KB Shoulder to Overhead - 100 KB Snatches ( alternate L + R ) - 100 KB Front Squats - 100 KB Lunges * Use a 24/16kg KB, break it up in half to scale down! ** TC = 35 mins ...

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  • WOD 18-12 / Bench Press

    18 december 2017, 07:55WOD

    Strength/Skills: 15 mins for 6 sets - 5 Bench Press Conditioner: For Time! Buy in: 40 Cal Bike 5 rounds of: - 9 Thrusters 115/75 - 18 Cal Row -  36 DU’s Buy out: 40 Cal Bike TC = 25 mins ...

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  • WOD 17-12 / HSPU

    17 december 2017, 06:00WOD

    Strength/Skills: 15 min work - HSPU Conditioner: For Time! - 60 Deadlifts 135/95 - 50 Box Jumps 24″/20″ - 40 Burpees - 30 Sit-ups - 20 C2B Pull-Ups - 10 HSPU - 5 L-Sit Ring Dip TC = 25 mins ...

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  • WOD 15-12 / Overhead Squats

    15 december 2017, 05:00WOD

    Strength/Skills: 15 mins for 5 sets - 8 Overhead Squats Conditioner: For Time! - 50 Wall Balls 20/14 - 40 KB Swings 24/16 - 30 Pull-Ups - 40 Wall Balls 20/14 - 30 KB Swings 24/16 - 20 Pull-Ups - 30 Wall Balls 20/14 - 20 KB Swings 24/16 - 10 Pull-Ups - 20 Wall Balls 20/14 - 10 KB Swings 24/16 -  5 Pull-Ups TC ...

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  • WOD 14-12 / Hang Power Cleans

    14 december 2017, 07:46WOD

    Strength/Skills: 15 mins to complete 5 sets - 5 Hang Power Cleans * As heavy as you can! Conditioner: 3 RFT - 60 DU’s - 20 Deadlifts 155/115 -  20 HSPU - 20 Toes to Bar - 10 Hang Power Cleans 155/115 TC = 25 mins ...

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  • WOD 13-12 / Front Squats

    13 december 2017, 07:57WOD

    Strength/Skills: Every 2 mins for 10 mins - 8 Front Squats Conditioner: 6 RFT (Each) - 250m Row - 12 C2B Pull-Ups - 15 Thrusters 95/65 TC = 30 mins ...

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  • WOD 12-12 / Power Snatch

    12 december 2017, 07:41WOD

    Skill: Power Snatch Conditioner: For MAX Weight & Completion 30 min E.M.O.T.M - 10 Burpees - 1 Power Snatch ...

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  • WOD 11-12 / Deadlifts

    11 december 2017, 08:42WOD

    Strength/Skill: 15 mins, 6 sets - 8 Deadlifts Conditioner: For Time! - 30 Deadlifts 225/155 - 50 KB Swings 24/16 - 300 DU’s - 20 Deadlifts 225/155 - 30 KB Swings 24/16 - 200 DU’s - 10 Deadlifts 225/155 - 20 KB Swings 24/16 - 100 DU’s * TC = 30 mins ...

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  • WOD 10-12 / 1RM Split Jerk

    10 december 2017, 06:00WOD

    Strength/Skills: 15 mins to find an 1RM - Split Jerk * Start around 50% of your 1RM! Conditioner: For time! - 1000M Row Immediately followed by… 4 Rounds of: - 5 Power Snatches 135/95 - 10 HR Push Ups - 20 Wall Balls 20/14 ...

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  • WOD 9-12 / 1RM Clean

    9 december 2017, 08:32WOD

    Strength/Skills: 20 mins to find an 1 RM - 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 ...

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  • WOD 8-12 / 1RM Strict pr. / Push pr. / Push Jk

    8 december 2017, 05:00WOD

    Strength/Skills: 20 mins to find 1 RM - Strict Pr. / Push Pr. / Push Jerk Conditioner: 12 mins AMRAP - 5 C2B Pull-ups - 10 Burpee on target - 5 Thrusters 115/75 ...

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  • WOD 7-12 / "Maximus"

    7 december 2017, 08:11WOD

    Conditioner: For Time “Maximus” - 37 Push Ups - 37 Toes 2 Bar - 37 Shoulder 2 overhead 135/95 - 37 Pull Ups - 37 O/H Lunge steps 55/35 - 37 Hang Power Cleans 135/95 - 37 Burpees Buy out: - 19 Cal Row - 80 Du’s * Birthday WOD Coach Maxime, started from age 34 …every year we are adding 1 rep! ...

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  • WOD 6-12 / 1RM Snatch

    6 december 2017, 04:00WOD

    Strength/Skills: 15 mins to find your 1RM - Snatch Conditioner: 6 RFT - 10 Push Press 115/75 - 10 Burpee Over Bar * Every 2 mins do 25 DU’s TC= 15 Min ...

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  • WOD 5-12 / 1RM Thrusters

    5 december 2017, 07:40WOD

    Strength/Skill: 15 mins to find an 1 RM - Thruster Conditioner: For Time! - 21 Thrusters 115/75 - 21 Pull-ups - 15 Thrusters - 15 C2B Pull-Ups - 9 Thrusters - 9 Muscle-Ups * TC = 15 mins * Compare to 19-01-2017 ...

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  • WOD 4-12 / 1RM Strict Press

    4 december 2017, 07:48WOD

    Strength/Skills: 15 mins to find an 1 RM - Strict 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 135/95 - 15 Toes 2 Bar - 30 KB Swings 28/20 TC = 20 mins Compare ...

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  • WOD 3-12 / 1RM Overhead Squat

    3 december 2017, 06:00WOD

    Strength/Skills: 20 mins to find your 1 RM - Overhead Squats * Start at 55%, then 6 attempts. Conditioner: For Time! - 21 Overhead Squats 95/55 - 6 Strict Pull-Ups - 18 Overhead Squats - 9 Strict Pull-Ups - 15 Overhead Squats - 12 Strict Pull-Ups - 12 Overhead Squats - 15 Strict Pull-Ups - 9 Overhead Squats - 18 Strict Pull-Ups - 6 Overhead ...

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  • WOD 2-12 / 1RM Push Press

    2 december 2017, 08:31WOD

    Strength/Skills: 15 mins to find an 1 RM - Push Press Conditioner: For time! - 200m row - 30 Toes to bar - 10 Push Press 95/65 - 200m row - 25 Toes to bar - 15 Push Press 95/65 - 200m row - 20 Toes to bar - 20 Push Press 95/65 - 200m row - 15 Toes to bar - 25 Push Press ...

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  • WOD 1-12 / Test Day 5

    1 december 2017, 05:00WOD

    Strength/Skills: ‬15 mins to find your 1 RM ‪ Test: Front Squat; take 6 attempts * Build to a heavy single (start at 55%, try to reach your max or exceed) ‬ ‪ ‪Conditioner: Every 5 mins for 15 mins ‪- 21 Wall Balls 20/14 ‪- 15 Hang Squat Cleans 115/75 ‪- 9 Burpee Box Jump Overs‬ ...

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  • WOD 30-11 / Test day 4

    30 november 2017, 08:00WOD

    Strength/Skills: 15 mins Test: 1RM Bench Press * Take 6 attempts to build to a heavy single (start at 55%, try to reach your max or exceed) ‬ Conditioner: 15 min ladder 1-2-3-4-5 etc… Pull-ups 2-4-6-8-10 etc… KB Swings 24/16 ...

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  • OUTDOOR 29-11 / For time!

    30 november 2017, 07:54WOD

    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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  • WOD 29-11 / Deadlifts

    29 november 2017, 06:38WOD

    Strength/Skills: Take 15 mins to build in 6 sets Test: 1RM Deadlift in 8 Attempts ‬ Skill Review: Kipping Pull-ups ‬ ‪Conditioner: Every 5 mins for 20 mins ‪- 5 Hang Power Snatches 115/85 ‪- 10 Pull-ups ‪- 15 Burpees‬ ‪- 20 Wall Balls 20/14 ‪- 30 DU’s ...

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  • WOD 28-11 / Test day 2

    28 november 2017, 07:44WOD

    Strength/Skills: 15 mins, 6 sets Test: Clean and Jerk find your 1RM in 8 Attempts ‬ ‪Conditioner: 4 Rounds For Time! ‪- 40 Cal Bike ‪- 30 Sit-ups‬ ‪- 20 Push-ups ...

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  • WOD 27-11 / Test day 1

    27 november 2017, 07:53WOD

    Strength/Skills: ‪Test 1: Back Squat; take 6 attempts to build to a heavy single * Start at 55%, try to reach your max or exceed ‪Test 2: 3 Sets: Strict Pull ups; max total reps *Partner Assisted; everyone hangs from the Bar today! ‪Skill Review: Rowing Technique ‬ ‪Conditioner: 2 Rounds, 7 min AMRAP ‪- 15 Cal Row‬ ‪- ...

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  • WOD 26-11 / Snatch

    26 november 2017, 06:00WOD

    Strength/Skills: 15 mins - Snatch 1-1-1-1-1-1-1-1-1 Conditioner: For time! - 50 DU’s - 25 O/H KB Lunge steps 24/16 - 50 DU’s - 5 Snatches 95/65 - 5 Snatches 115/75 - 5 Snatches 135/95 - 5 Snatches 155/115 - 5 Snatches 175/125 - 50 DU’s - 25 O/H KB Lunge steps 24/16 - 50 DU’s ...

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  • WOD 25-11 / Team WOD

    25 november 2017, 08:25WOD

    Strength/Skills: WOD prep Conditioner: 2 RFT in buddy Teams ‪- 100 KB Swings 24/16 ‪- 80 Burpees‬ ‪- 60 Cal Row/Bike ‬ ‪- 40 Box Jump Overs‬ 24″/20″ ‪- 20 HSPU * Break up the reps any way you want‬ ...

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  • WOD 24-11 / Mobility Friday

    24 november 2017, 05:00WOD

    Strength/Skills: 10 mins to work on weaknesses - Mobility drills Conditioner: 3 RFT - 70 Sit-ups - 60 KB Swings 24/16 - 50 Alt KB snatches 24/16 - 40 Push- ups TC = 40 mins ...

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  • WOD 23-11 / Snatch Complex

    23 november 2017, 07:56WOD

    Strength/Skills: ‪8 min E.M.O.T.M ‬ ‪- 1 Hang Power Snatch + 1 OHS * Building to a tough set in the complex‬ ‪Conditioner: 10 Rounds For Time! ‪- 5 Deadlifts 225/155 ‪- 5 Chest To Bar Pull ups ‪- 20 DU’s ...

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  • OUTDOOR 22-11 / 35 min Ladder

    22 november 2017, 17:00WOD

    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 22-11 / Bent over Row

    22 november 2017, 06:34WOD

    Strength/Skills: Every 2 mins for 12 mins - 8 Bent over Rows - 8 DB Bicep curls Conditioner: 5 Rounds ‪1 min AMRAP Box Jump Overs 24″/20″‬ ‪1 min AMRAP Wall Balls 20/14 ‪1 min AMRAP Cal Row‬ ‪1 min Rest‬ ...

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  • WOD 21-11 / Back Squats

    21 november 2017, 08:23WOD

    Strength/Skills: Every 2 mins for 16 mins - 3 Back Squats Conditioner: 30 min E.M.O.T.M - 2 Deadlifts - 1 DL High-pull - 2 Power cleans - 1 Squat clean Min 1 – 10: 135/95 Min 11 – 20: 155/115 Min 21 – 30: 185/125 * Complete the following complex within the minute. Do it unbroken as long as possible. If ...

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  • OUTDOOR 20-11 / AMRAP

    20 november 2017, 15:01WOD

    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 19-11 / Bench Press

    19 november 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Bench Press + AMRAP Ball Push-ups Conditioner: 5 RFT - 2 Rope climbs - 20 Sit-ups - 10 Ring Push-ups - 20 Wall balls 20/14 TC = 25 mins ...

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