http://crossfitnaarden.nl/feed/ http://crossfitnaarden.nl/feed/rss/ http://crossfitnaarden.nl/feed/rdf/ http://crossfitnaarden.nl/feed/atom/
Menu
Welkom » WOD's »

WOD’s

19-06-2013, 22:45

  • WOD 25-3 / Deadlifts

    25 maart 2019, 08:00WOD

    Strength/Skills: 15 mins for 6 sets – 6-6-4-4-2-2 Conditioner: 14 min AMRAP of: – 7 Muscle-ups – 50 Wall Balls 20/14 – 100 DU’s ...

    Lees Verder

  • OLY 25-3 / Week 10

    25 maart 2019, 08:00WOD

    Strength/Skills: A) 3,3,2,2,1,1 – Muscle Snatch B) 3 Sets of –  2 SN PP + 2 OHS C) 3×3, 3×2, 3×1. – Snatch * Work consistency and keep the weight where you can feel fast and snappy. D) 5,4,3,2,1 – Front Squat         ...

    Lees Verder

  • LIGHT WOD 25-3 / Deadlifts

    25 maart 2019, 08:00WOD

    Strength/Skills: 15 mins for 6 sets – 6-6-4-4-3-3 Conditioner: 14 min AMRAP of: – 7 Ring Rows – 7 Push-ups – 25 Wall Balls – 100 Single Unders ...

    Lees Verder

  • OUTDOOR 24-3 / 35 mins AMRAP

    24 maart 2019, 08:00WOD

    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 Front squats –  6 KB Power Cleans –  4 KB Clusters 300m Run * Breaking up your complex results in a 100m run penalty. ...

    Lees Verder

  • WOD 24-3 / TEAM WOD

    24 maart 2019, 08:00WOD

    Strength/Skills: – WOD prep Conditioner: 20 min Buddy AMRAP B1: 400m Run B2: AMRAP of – 10 Pull-Ups – 10 Toes-to-Bar – 10 Overhead Lunges Steps 45/35 * Partner 1 runs 400 meters while Partner 2 completes the AMRAP. When Partner 1 returns from the run, partners tag and switch places, picking up where they left off on the ...

    Lees Verder

  • WOD 23-3 / Chipper for time

    23 maart 2019, 08:00WOD

    Strength/skills: – Muscle up progression Conditioner: For Time! – 50 Cal Row – 40 Wall balls 20/14 – 30 Pull Ups – 20 Squat Cleans 135/95 – 10 Shoulder to Overhead 135/95 – 5 Muscle Ups ...

    Lees Verder

  • WOD 22-3 / Open 19.5

    22 maart 2019, 08:26WOD

    Strength/Skills: – WOD prep Conditioner: For Time! 33-27-21-15-9 – Thrusters 95/65 – Chest-to-bar Pull-Ups TC = 20 mins ...

    Lees Verder

  • WOD 21-3 / Presses

    21 maart 2019, 08:00WOD

    Strength/Skills: 3 rounds Max reps, 2 minute rest Strict Press  115/75 Push Press 115/75 Push Jerk 115/75 Conditioner: 18 min AMRAP – 10 HS Push-ups – 10 Knees to Elbow – 10 Push Press 95/65 – 10 OH lunge steps 45/25 – 10 Sit-ups ...

    Lees Verder

  • LIGHT WOD 21-3 / Push Jerk

    21 maart 2019, 08:00WOD

    Strength/Skills: 3 rounds Max reps, 2 minute rest Push Jerk Conditioner: 15 min AMRAP – 10 HR Push-ups – 10 Knee raises – 10 Push Press 65/55 – 10 OH lunge steps 25/10 – 10 Sit-ups ...

    Lees Verder

  • WOD 20-3 / Clean & Jerk

    20 maart 2019, 08:00WOD

    Strength/Skills: Clean & Jerk Conditioner: For Total Running Time and Max Weight 4 Rounds: – 5 Hang Power Cleans – 3 Push Jerks * the set needs to be completed unbroken!!! – 800m run ...

    Lees Verder

  • LIGHT WOD 20-3 / Clean & Jerk

    20 maart 2019, 08:00WOD

    Strength/Skills: Clean & Jerk Conditioner: For Total Running Time and Max Weight 3 Rounds: – 5 Hang Power Cleans – 3 Push Jerks * the set needs to be completed unbroken!!! – 400m run ...

    Lees Verder

  • WOD 19-3 / Overhead Squat

    19 maart 2019, 06:00WOD

    Strength/Skills: 15 mins for 6 sets – 3 Overhead Squats Conditioner: 4 RFT – 40 Cal Bike – 10 Overhead Squat 95/65 – 10 C2B Pull-Ups ...

    Lees Verder

  • OLY 18-3 / Week 10

    18 maart 2019, 08:00WOD

    Strength/Skills: A) 4 Sets of – 2 Hang Power Snatch + 1 Hang Snatch B) 4 Sets of –  1 Power Clean from Below Knee + 1 Push Jerk + 1 Behind the Neck Jerk C) 5,3,1,5,3,1,10,8. – Low Bar Back Squats * In between squat sets perform single leg DB Deadlifts x 10 each leg and Seated ...

    Lees Verder

  • LIGHT WOD 18-3 / Clean

    18 maart 2019, 08:00WOD

    Strength/Skills: Every 2 Mins for 16 mins – 1 Hi Hang Clean + 1 Hang Clean Conditioner: For Time 12-10-8-6-4-2 – Push Press 75/55 – Burpees – Box Step-ups ...

    Lees Verder

  • WOD 18-3 / Snatch

    18 maart 2019, 08:00WOD

    Strength/Skills: Every 2 Mins for 20 mins – 1 Hi Hang Snatch + 1 Hang Snatch Conditioner: For Time 12-10-8-6-4-2 – Push Press 115/75 – Burpee Box Jumps 24″/20″ ...

    Lees Verder

  • OUTDOOR 17-3 / For Time!

    17 maart 2019, 08:00WOD

    Conditioner: For time! – 1000m 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 – 600m Run Then… 2 rounds of: * 10 DB Squat * 5 Push-ups TC = 40 mins ...

    Lees Verder

  • WOD 17-3 / TEAM WOD

    17 maart 2019, 08:00WOD

    Skill/Strength: 15 Min E.M.O.T.M – 1st min MAX pull-ups – 2nd min 10 Toes 2 Bar – 3rd min 10 Cal Bike Conditioner: 15 min TEAM AMRAP of: – 2 Rope Climbs – 5 Muscle-ups – 10 Thrusters 115/75 – 20 Wall Balls 20/14 – 40 DU’s – 50ft Wheel barrel walk * 1 person works at a time!!! ...

    Lees Verder

  • WOD 16-3 / AMRAP

    16 maart 2019, 08:00WOD

    Skills: – WOD prep Conditioner: 25 min AMRAP – 6 Single arm DB Push Jerk 50/35 – 12 Toes to Bar – 24 Box Jumps 24″/20″ – 36 KB Swings 24/16   ...

    Lees Verder

  • WOD 15-3 / Open 19.4

    15 maart 2019, 08:18WOD

    Strength/Skills: 15 mins for 6 sets – 3-5 Bench Press Conditioner: For total time! 3 rounds of: – 10 Snatches 95/65 – 12 Burpees over the bar Then, rest 3 minutes before continuing with: 3 rounds of: – 10 Bar muscle-ups – 12 Burpees over the bar TC= 12 mins ...

    Lees Verder

  • LIGHT WOD 14-3 / Overhead Squat

    14 maart 2019, 08:00WOD

    Strength: Overhead squats – 3-3-3-3-3 with 3 sec hold!! Conditioner: 12 min AMRAP – 5 Ring Rows – 7 Box Jumps OR Step-ups – 9 Sit-ups – 13 Burpees ...

    Lees Verder

  • WOD 14-3 / Overhead Squats

    14 maart 2019, 08:00WOD

    Strength: Overhead squats – 3-3-3-3-3 with 3 sec hold!! **max strict pull-ups between sets Conditioner: 15 min AMRAP: – 5 Pull-ups – 7 Box Jumps 24″/20″ – 9 Sit-ups – 13 Burpees ...

    Lees Verder

  • LIGHT WOD 13-3 / Push Press

    13 maart 2019, 06:00WOD

    Strength/Skills: 15 mins for 6 sets – 5 Push Press ** As heavy as possible from the rack! Conditioner: 5 RFT – 5 Knee Raises – 10 KB Swing – 15 Single Unders ...

    Lees Verder

  • WOD 13-3 / Push Press

    13 maart 2019, 06:00WOD

    Strength/Skills: 15 mins for 6 sets – 5 Push Press ** As heavy as possible from the rack! Conditioner: 8 RFT – 5 Toes to Bar – 10 KB Swing 24/16 – 15 DU’s ...

    Lees Verder

  • WOD 12-3 / Front Squats

    12 maart 2019, 08:00WOD

    Strength/Skills: 15 mins for 6 sets – 8-8-6-6-3-3 Front Squats Conditioner: “ANGIE” for time… – 100 Pull-ups – 100 Push-ups – 100 Sit-ups – 100 Squats You can not break up the sequence, you must do 100 pull-ups before moving on to push-ups. ...

    Lees Verder

  • LIGHT WOD 11-3 / For MAX reps

    11 maart 2019, 08:00WOD

    Strength/Skills: DU’s Conditioner:  15 Mins for MAX reps 1 Min On, 1 min Off, ALT. Station – Cal Ski Ergs – KB Swings – Single Unders – Sit-ups ...

    Lees Verder

  • OLY 11-3 / Week 9

    11 maart 2019, 08:00WOD

    Strength/Skills: A) 4 Sets of – 3 Push Press B) Push Jerk –  Work up to a heavy double. Once you hit a heavy double, hit two heavy singles. C) 5 Sets of – 1 Clean Pull + 1 Power Clean to 1/4 squat + 1 Power Clean to half squat + 1 Jerk D) 3 Sets of – ...

    Lees Verder

  • WOD 11-3 / For MAX reps

    11 maart 2019, 08:00WOD

    Strength/Skills: DU’s Conditioner:  20 Mins for MAX reps 1 Min On, 1 min Off, ALT. Station – Cal Ski Ergs – KB Swings 24/16 – DU’s – Sit-ups ...

    Lees Verder

  • WOD 10-3 / TEAM WOD

    10 maart 2019, 08:30WOD

    Strenght/Skills: – WOD prep Conditioner: 5 Rounds for MAX reps in Buddy Teams Minute 1: Wall Ball 20/14 Minute 2: Bear Crawl 50’ Minute 3: Box Jumps 24/20 Minute 4: Push Presses 75/55 Minute 5: Cal Row Minute 6: Rest * Partners switch every :30 seconds * Teams of 2 complete all five rounds together, with the first partner accumulating as ...

    Lees Verder

  • OUTDOOR 10-3 / 35 Min AMRAP

    10 maart 2019, 08:30WOD

    Conditioner: 35 min AMRAP – 10 Rounds of Complex – 1000m Run Complex = * 1 Lunge Step (L+R) * 1 Air Squat * 1 Push-up * 1 Burpee ...

    Lees Verder

  • WOD 9-3 / Front Squats

    9 maart 2019, 08:00WOD

    Strength/Skills: 15 mins for – 6 x 3 Front Squat – 4 x 5 Weighted Strict Pull-Ups Conditioner: “Fran” 21-15-9 of… – Thrusters 95/65 – Pull-Ups ...

    Lees Verder

  • LIGHT WOD 9-3 / Front Squats

    9 maart 2019, 08:00WOD

    Strength/Skills: 15 mins for – 6 x 5 Front Squat – 4 x 10 Push ups Conditioner: “Fran” 21-15-9 of… – Thrusters – Ring Rows ...

    Lees Verder

  • LIGHT WOD 8-3 / Open 19.3

    8 maart 2019, 07:20WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 Thrusters Conditioner: For Time – 50 Lunge Steps – 50 Box Step-ups – 50 Push-ups – 50 Lunge Steps TC = 10 mins ...

    Lees Verder

  • WOD 8-3 / Open 19.3

    8 maart 2019, 07:15WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 Thrusters Conditioner: For Time – 50 DB OH lunge Steps 50/35 – 50 DB Box Step-ups – 50 HSPU – 50 DB OH lunge Steps 50/35 TC = 10 mins ...

    Lees Verder

  • WOD 7-3 / Chipper for time!

    7 maart 2019, 08:00WOD

    Strength/skill: Muscle up progression Conditioner: For Time – 50 Cal Row – 40 Wall balls 20/14 – 30 Pull Ups – 20 Cleans 135/95 – 10 Shoulder to Overhead 135/95 – 5 Muscle Ups TC = 20 mins ...

    Lees Verder

  • LIGHT WOD 7-3 / Chipper for time

    7 maart 2019, 08:00WOD

    Strength/skill: Muscle up progression Conditioner: For time – 50 Cal Row – 40 Wall balls – 30 Ring Rows – 20 Power Cleans – 10 Push Press TC = 15 mins ...

    Lees Verder

  • WOD 6-3 / KB Snatch

    6 maart 2019, 08:00WOD

    Skill: 1 Arm KB Snatches Conditioner: 3 Rounds for time! – 20 Burpee Pull-Ups – 20 Front Squats 135/75 – 20 Box Jumps 24″/20″ – 20 KB Snatches ...

    Lees Verder

  • LIGHT WOD 6-3 / For Time!

    6 maart 2019, 07:59WOD

    Skill: 1 Arm KB Snatches Conditioner: 3 Rounds for time! – 10 Burpees – 10 Ring Rows – 10 Front Squats – 10 Box Step-ups – 10 SDHP ...

    Lees Verder

  • WOD 5-3 / "Bear Complex"

    5 maart 2019, 06:00WOD

    Strength/Skills – WOD Prep Conditioner: 5 sets of 7 rounds for MAX load! – 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!!! ...

    Lees Verder

  • WOD 4-3 / Bench Press

    4 maart 2019, 06:00WOD

    Strength: 15 mins for 5 sets – 3 Bench Press Strict Pull Ups b/w sets, 7-6-5-4-3 *Rest 90 sec after pull ups Conditioner: 21-15-9 of Buy In: 100 DU’s – Front Squat 135/95 – Pull Ups – Toes 2 Bar ...

    Lees Verder

  • LIGHT WOD 4-3 / Bench Press

    4 maart 2019, 06:00WOD

    Strength: 15 mins for 5 sets – 5 Bench Press Conditioner: 21-15-9 of Buy In: 100 Single Unders – KB Front Squat – Ring Rows – Knee raises ...

    Lees Verder

  • OLY 4-5 / Week 8

    4 maart 2019, 06:00WOD

    Strength/Skills: A) 3 Sets of – 5 High Hang Muscle Snatch + 5 Snatch Grip Behind The Neck Press B) 5 Sets of – 3 Snatch Push Press + 1 Pause OHS + 1 OHS C) 5 Sets of – 1 Snatch Lift off to 1” off ground and hold for three seconds + 1 Snatch * working ...

    Lees Verder

  • WOD 3-3 / Back Squats

    3 maart 2019, 08:24WOD

    Strength/Skills: 15 mins for 6 sets – 5-5-4-4-3-3 Back Squats Conditioner: Ascending Ladder in 20 minutes – 2 Wall Balls 20/14 – Partner 1 – 2 Synchronized Burpees – 2 Wall Balls 20/14 – Partner 2 – 2 Synchronized Burpees – 4/4/4/4, – 6/6/6/6, – 8/8/8/8 etc… * Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees ...

    Lees Verder

  • OUTDOOR 3-3 / For time!

    3 maart 2019, 08:15WOD

    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 ...

    Lees Verder

  • LIGHT WOD 2-3 / Rope Climbs

    2 maart 2019, 06:00WOD

    Skill: Rope climb Conditioner: 10 Min AMRAP – 20 Push Press – 40 Single unders – 2 Elevated Rope ascends 2 Min REST !! Then… 10 Min ladder by 1’s – 2 Ring Rows – 2 Push-ups – 2 Air Squats ...

    Lees Verder

  • WOD 1-3 / Rope Climbs

    2 maart 2019, 06:00WOD

    Skill: Rope climb Conditioner: 10 Min AMRAP – 20 Shoulder 2 overhead 95/65 – 40 DU’s – 1 Rope Climb (legless) 2 Min REST !! Then… 10 Min ladder by 2’s – 2 Pull-ups – 2 Push-ups – 2 Air Squats ...

    Lees Verder

  • WOD 1-3 / Open 19.2

    1 maart 2019, 06:46WOD

    Strength/Skills: 15 mins to find a 1 RM – Squat Clean Conditioner: 20 mins AMRAP – 25 Toes to Bar – 50 DU’s – 15 Squat Cleans 135/85 – 25 Toes to Bar – 50 DU’s – 13 Squat Cleans 185/115 – 25 Toes to Bar – 50 DU’s – 11 Squat Cleans 225/145 – 25 Toes to Bar – 50 DU’s – 9 Squat ...

    Lees Verder

  • LIGHT WOD 28-2 / Power Cleans

    28 februari 2019, 06:00WOD

    Skill: Power Cleans Conditioner: 5 Rounds for MAX reps 1st Min – 20 Sec Max Power Snatches 2nd Min – 20 Sec Max Wall Balls 3rd Min – 20 Sec Max Burpees 4th Min – 20 Sec Max Knee Raises ...

    Lees Verder

  • WOD 28-2 / Power Snatch

    28 februari 2019, 06:00WOD

    Skill: Power Snatch Conditioner: 5 Rounds for MAX reps 1st Min – 20 Sec Max Power Snatches 95/65 2nd Min – 20 Sec Max Wall Balls 20/14 3rd Min – 20 Sec Max Burpees 4th Min – 20 Sec Max T2B ...

    Lees Verder

  • LIGHT WOD 27-2 / Pendley Row

    27 februari 2019, 08:00WOD

    Strength/Skills: 15 Mins for 4 sets – 8 Pendley Row * Max Ring Rows between sets Conditioner: For time 21-15-9 – Power Cleans – Knee Raises *After each round 50 Single unders ...

    Lees Verder

  • WOD 27-2 / Pendley Row

    27 februari 2019, 08:00WOD

    Strength/Skills: 15 Mins for 4 sets – 8 Pendley Row * Max Strict Pull-Ups between sets Conditioner: For time 21-15-9 – Power Cleans 135/95 – Toes 2 Bar *After each round 200m Run ...

    Lees Verder

  • WOD 26-2 / Deadlifts

    26 februari 2019, 06:00WOD

    Strength: 15 mins for 6 sets – 5-5-4-4-3-3 Deadlift Conditioner: 3 Rounds for time You will perform as many reps as possible at each station for 1 Minute, you will then switch to the following station immediately and start your reps… – Row – KB Swing 24/16 – Box Jumps 24″/20″ – Strict Pull-Ups – Rest ...

    Lees Verder

  • LIGHT WOD 26-2 / Deadlifts

    26 februari 2019, 06:00WOD

    Strength: 15 mins for 6 sets – 5 Deadlifts Conditioner: 3 Rounds for time You will perform as many reps as possible at each station for 1 Minute, you will then switch to the following station immediately and start your reps… – Row – KB Swing 24/16 – Box Jumps 24″/20″ – Ring Rows – Rest ...

    Lees Verder

  • LIGHT WOD 25-2 / Overhead Squat

    25 februari 2019, 08:00WOD

    Strength/Skill : 15 mins for 5 sets –  5 Overhead Squat Conditioner: 21-15-9 – Overhead Squats – Burpees – Lunges Steps ...

    Lees Verder

  • WOD 25-2 / Overhead Squat

    25 februari 2019, 08:00WOD

    Strength/Skill : 15 mins for – 8-8-6-6-4-4 Overhead Squat Conditioner: 21-15-9 – Overhead Squats 115/75 – Burpees – O/H plate Lunges 45/25 ...

    Lees Verder

  • WOD 23-2 / Endurance Sunday!!

    24 februari 2019, 06:00WOD

    Skill: DU’s and Mobility work!!! Conditioner: For Time – 2k Row – 1600m Run – 100 Air Squats – 250 DU’s TC = 30 mins ...

    Lees Verder

  • LIGHT WOD 23-4 / Mini Jacked 25

    23 februari 2019, 08:33WOD

    Strength/Skills: – WOD prep Conditioner: For Time! – 25 Deadlifts – 200m Run – 25 Knee Raises – 200m Run – 25 Box Jumps – 200m Run – 25 Burpees – 200m Run – 25 Ring Rows – 200m Run – 25 Goblet Squats – 200m Run TC = 20 mins ...

    Lees Verder

  • WOD 23-2 / Jacked 25

    23 februari 2019, 08:23WOD

    Strength/Skills: – WOD prep Conditioner: For Time! – 25 Deadlifts 225/155 – 400m Run – 25 Toes To Bar – 400m Run – 25 Box Jumps 24″/20″ – 400m Run – 25 Burpees – 400m Run – 25 C2B Pull Ups – 400m Run – 25 Goblet Squats 24/16 – 400m Run TC = 30 mins ...

    Lees Verder

  • LIGHT WOD 22-2 / Open 19.1

    22 februari 2019, 06:49WOD

    Strength: 15 mins for 5 sets – 5 Bench Press Conditioner: 4 RFT – 19 Wall balls – 19 Cal Row ...

    Lees Verder

  • WOD 22-2 / Open 19.1

    22 februari 2019, 06:45WOD

    Strength: 15 mins for 5 sets – 5 Bench Press Conditioner: 15 min AMRAP – 19 Wall balls 20/14 – 19 Cal Row ...

    Lees Verder

  • LIGHT WOD 21-2 / Press for MAX reps

    21 februari 2019, 08:03WOD

    Strength: Max reps, 2 minute rest Strict Press  65/35 Push Press 65/35 Push Jerk 65/35 Conditioner: 15 min AMRAP Buy In 100 Single Unders – 10 HR Push-Ups – 10 Leg Lifts – 10 OH lunge steps 35/25 – 10 Sit-Ups ...

    Lees Verder

  • WOD 21-2 / Press for MAX reps

    21 februari 2019, 08:00WOD

    Strength: Max reps, 2 minute rest Strict Press  115/65 Push Press 115/65 Push Jerk 115/65 Conditioner: 15 min AMRAP Buy In 100 DU’s – 10 HS Push-Ups – 10 Leg Lifts – 10 OH lunge steps 45/25 – 10 Sit-Ups ...

    Lees Verder

  • LIGHT WOD 20-2 / Pick your weaknesses

    20 februari 2019, 08:12WOD

    Strength/Skills: 15 mins for 5 sets – 5 reps of… ?? Conditioner: 5 Rounds for time – 10 Thrusters – 10 Push-ups – 25 Single Unders ...

    Lees Verder

  • WOD 20-2 / Pick your weaknesses

    20 februari 2019, 08:04WOD

    Strength/Skills: 15 mins for 5 sets – 5 reps of… ?? Conditioner: 5 Rounds for time – 10 Thrusters 95/65 – 10 HSPU – 25 DU’s ...

    Lees Verder

  • WOD 19-2 / Pick your weaknesses

    19 februari 2019, 08:00WOD

    Strength/Skills: 15 Mins for 5 sets – 5 reps of Pick your weakness Conditioner: For time 21-15-9-6 of – KB swings 32/24 – Goblet squats 32/24 – Burpees TC = 18 mins ...

    Lees Verder

  • LIGHT WOD 19-2 / Pick your weaknesses

    19 februari 2019, 08:00WOD

    Strength/Skills: 15 Mins for 5 sets – 5 reps of Pick your weakness Conditioner: For time 21-15-9 of – KB swings – Goblet squats – Burpees TC = 15 mins ...

    Lees Verder

  • LIGHT WOD 18-2 / For Time

    18 februari 2019, 14:39WOD

    Conditioner: For time! – 20 Box Jumps 24″/20″ – 20 Push Press – 20 Pull-ups – 20 Single Unders – 20 SDHP – 20 HR Push-ups – 20 Single Unders – 20 Burpees – 2 Rope Climb TC = 15 mins ...

    Lees Verder

  • OLY 18-2 / Week 6

    18 februari 2019, 14:37WOD

    Strength/Skills: A) 5 Sets of – 2 Snatch deadlift to 1 inch off floor + 1 snatch * Deadlift to one inch off the floor, place bar back down. Deadlift again to one inch off the floor and then go straight into your snatch from there. B) 4 Sets of – 1 Clean deadlift to mid ...

    Lees Verder

  • WOD 18-2 / Pick your weaknesses

    18 februari 2019, 07:42WOD

    Strength/Skills: 15 mins for 5 sets – Pick your weaknesses Conditioner: For time! – 25 Box Jumps 24″/20″ – 25 Shoulder to overhead 135/95 – 25 Pull-ups – 25 DU’s – 25 SDHP – 25 HR Push-ups – 25 DU’s – 25 Burpees – 2 Rope Climb (Legless) TC = 20 mins ...

    Lees Verder

  • WOD 17-2 / Muscle-up

    17 februari 2019, 06:00WOD

    Skill: 10 Mins Muscle Up progression Work Strength: Every 90 Secs for 15 Min – 1 Snatch with 2 Sec hold above knee – 1 Snatch with 2 Sec hold below knee – 1 Snatch from Ground (no pause) Condioner: 7 Min AMRAP – 14 KB Swings 24/16 – 7 Push-ups ...

    Lees Verder

  • OUTDOOR 17-2 / Ladder

    17 februari 2019, 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…. ...

    Lees Verder

  • WOD 16-2 / Power Cleans

    16 februari 2019, 06:00WOD

    Strength/Skills: Every 2 mins for 16 mins – 5 Power Cleans * Keep movement tap and go and increase weight over the 8 Sets unless you loose your form. Conditioner: 12 Min AMRAP – 5 Burpees – 7 Deadlifts 185/135 – 9 Pull-Ups ...

    Lees Verder

  • LIGHT WOD 15-2 / "Josh"

    15 februari 2019, 05:00WOD

    Strength/Skills: 15 mins for 5 sets – 5 Overhead Squat Conditioner: For time “Josh” – 21 Overhead Squats – 21 Ring Rows – 15 Overhead Squats – 15 Ring Rows – 9 Overhead Squats – 9 Ring Rows TC = 15 mins ...

    Lees Verder

  • WOD 15-2 / "Josh"

    15 februari 2019, 05:00WOD

    Strength/Skills: 15 mins for 5 sets – 5 Overhead Squat Conditioner: For time “Josh” – 21 Overhead Squats 95/65 – 42 Pull-ups – 15 Overhead Squats 95/65 – 30 Pull-ups – 9 Overhead Squats 95/65 – 18 Pull-ups TC = 15 mins ...

    Lees Verder

  • LIGHT WOD 14-2 / AMRAP's

    14 februari 2019, 07:51WOD

    Conditioner: 8 Min AMRAP: – 10 Hang Power Clean – 40 Single Unders 2 Min REST 6 Min AMRAP: – 10 Font Squats – 10 Push Press 2 Min REST 4 Min AMRAP: – 10 Box Jumps 24″/20″ – 10 Push-ups ...

    Lees Verder

  • WOD 14-2 / AMRAP's

    14 februari 2019, 07:49WOD

    Conditioner: 10 Min AMRAP: – 10 Hang Power Snatches 95/65 – 40 DU’s 2 Min REST 8 Min AMRAP: – 10 Font Squats 95/65 – 10 Push Press 2 Min REST 6 Min AMRAP: – 10 Box Jumps 24″/20″ – 10 Push-ups ...

    Lees Verder

  • LIGHT WOD 13-2 / Back Squats

    13 februari 2019, 08:08WOD

    Strength/Skills: 15 mins for 4 sets of – 8 Back Squats Conditioner: 3 Rounds for time! – 3 Deadlifts – 6 Ring Rows – 9 Knee raises – 250m Row TC = 15 mins ...

    Lees Verder

  • WOD 13-2 / Back Squats

    13 februari 2019, 08:07WOD

    Strength/Skills: 15 mins for 5 sets of – 6 Back Squats Conditioner: 4 Rounds for time! – 3 Deadlifts 275/185 – 6 Pull-ups – 9 Toes 2 bar – 250m Row TC = 15 mins ...

    Lees Verder

  • LIGHT WOD 12-2 / Strict + Push Press

    12 februari 2019, 08:00WOD

    Strength/Skills: 20 mins for – 3 × 3 reps Strict Press then, 3 × 3 reps Push Press *After each set do 15 HR Push-Ups Conditioner: 11 Min AMRAP of – 5 Push Press  65/35 – 7 Burpees – 9 Sit-ups – 11 Lateral Bar hops ...

    Lees Verder

  • WOD 12-2 / Strict + Push Press

    12 februari 2019, 08:00WOD

    Strength/Skills: 20 mins for – 3 × 3 reps Strict Press then, 3 × 3 reps Push Press *After each set do 15 HR Push-Ups Conditioner: 11 Min AMRAP of – 7 Push Press  115/65 – 9 Sit-ups – 11 Burpees – 13 Lateral Bar hops ...

    Lees Verder

  • WOD 11-2 / Cleans

    11 februari 2019, 08:00WOD

    Strength/Skills: E.M.O.T.M for 10 mins – 2 Hang Clean, 2 Power Clean (Use the same weight your using for the WOD) Conditioner: 20 MIN AMRAP of – 10 Hang cleans 115/65 – 10 Front squats 115/65 – 10 C2B Pull-ups – 100 DU’s ...

    Lees Verder

  • OLY 11-2 / Week 5

    11 februari 2019, 08:00WOD

    Strength/Skills: A) 4 Sets of – 4 Push Press – 3 Push Jerks B) 3 Sets of – 3 Clean Pull + 3 Power Clean + 3 Dip + 1 Pause Split Jerk (pause in split for 3 seconds) – Then (2+1+2) x 2, Then (1+1+1) x 3 C) 4 Sets of – 4 Clean Pulls with Pause At ...

    Lees Verder

  • LIGHT WOD 11-2 / Cleans

    11 februari 2019, 08:00WOD

    Strength/Skills:  – WOD prep Conditioner: 15 MIN AMRAP of – 5 Hang cleans – 5 Front squats – 10 Ring Rows – 100 Single Unders ...

    Lees Verder

  • WOD 10-2 / Pull-ups

    10 februari 2019, 06:00WOD

    Strength/Skills: Pull-ups (strict) 8-7-6-5-4 * Weigthed if you can! Conditioner: For Time! 10-9-8-7-6-5-4-3-2-1 – Chest To Bar Pull-Ups – Box Jumps 30″/24″ – Sit-ups TC = 15 Mins ...

    Lees Verder

  • OUTDOOR 10-2 / AMRAP

    10 februari 2019, 06:00WOD

    Conditioner: 30 min AMRAP – 400m Run – 10 Push-ups – 20 Overhead plate Lunge steps 45/25 – 30 Ball Slams ...

    Lees Verder

  • WOD 9-2 / Push Jerks

    9 februari 2019, 08:23WOD

    Strength/Skills: 15 mins for 5 sets of – 8 Push Jerks Conditioner: 10 min AMRAP – 6 Push Press 95/65 – 8 Wall Balls 20/14 – 10 Mountain Climbers – 12 Burpees ...

    Lees Verder

  • LIGHT WOD 8-2 / Deadlifts

    8 februari 2019, 05:00WOD

    Strength/Skills: 15 mins for 5 sets of – 8 Deadlifts Conditioner: 5 Rounds EACH for Time – 5 Deadlifts – 5 Burpees over the bar * Rest 90 sec between rounds ** TC = 15 mins ...

    Lees Verder

  • WOD 8-2 / Deadlifts

    8 februari 2019, 05:00WOD

    Strength/Skills: 15 mins for 5 sets of – 8 Deadlifts Conditioner: 6 Rounds EACH for Time – 5 Deadlifts 275/175 – 10 Burpees over the bar * Rest 90 sec between rounds ** TC = 20 mins ...

    Lees Verder

  • LIGHT WOD 7-2 / For time

    7 februari 2019, 06:00WOD

    Strength/Skills:  – WOD prep Conditioner: 3 Rounds for time of – 5 Power Clean – 10 Push-ups – 15 Sit-ups – 20 Cal rows TC = 16 mins ...

    Lees Verder

  • WOD 7-2 / Clean & Jerk

    7 februari 2019, 06:00WOD

    Strength/Skills: 5 Sets of – 5 Clean & Jerks Conditioner: 3 Rounds for time of – 3 Clean & Jerks 175/115 – 15 Push-ups – 20 Sit-ups – 25 Cal rows TC = 18 mins ...

    Lees Verder

  • LIGHT WOD 6-2 / For time!

    6 februari 2019, 06:00WOD

    Strength/Skills: – WOD prep Conditioner: For Time! – 30 Back Squats – 20 Pull-Ups – 10 Shoulder to Overhead – 30 Front Squats – 20 Pull-Ups – 10 Shoulder to Overhead – 30 Overhead Squats – 20 Pull-Ups – 10 Shoulder to Overhead * TC = 20 mins ...

    Lees Verder

  • WOD 6-2 / For Time

    6 februari 2019, 06:00WOD

    Strength/Skills: – WOD prep Conditioner: For Time! – 50 Back Squats – 40 Pull-Ups – 30 Shoulder to Overhead – 50 Front Squats – 40 Pull-Ups – 30 Shoulder to Overhead – 50 Overhead Squats – 40 Pull-Ups – 30 Shoulder to Overhead *All Movements will use 1 bar 95/65 ** TC = 35 mins ...

    Lees Verder

  • WOD 5-2 / Front Squats

    5 februari 2019, 05:00WOD

    Strength/SkillS: 4 sets of – 8 Front Squats Conditioner: 21-15-9 of: – Power Clean 135/95 – Handstand Push Ups ...

    Lees Verder

  • LIGHT WOD 5-2 / Front Squats

    5 februari 2019, 05:00WOD

    Strength/SkillS: 4 sets of – 8 Front Squats Conditioner: 21-15-9 of: – Power Cleans – HR Push Ups ...

    Lees Verder

  • OLY 4-2 / Week 5

    4 februari 2019, 07:49WOD

    Strength/Skills: A) 5 Sets of – 5 Muscle Snatch + 5 Snatch Grip Behind The Neck Press B) 3 Sets of – 1 Power Snatch from Mid Knee (start from the floor, not from the top down) + 1 OHS: x 3 * We power snatch work on really FINISHING! C) 2 Sets of – 4 Snatch from ...

    Lees Verder

  • LIGHT WOD 4-2 / For Time

    4 februari 2019, 07:48WOD

    Strength/Skills:  – WOD prep Conditioner: Chipper For Time – 100 Single Unders – 50 Burpees – 40 KB Swings – 30 Push Press – 20 Knee Raises – 10 Thrusters TC = 15 mins ...

    Lees Verder

  • WOD 4-2 / Strict Press

    4 februari 2019, 07:37WOD

    Strength/Skills: 15 Mins for – 10-10-8-8-6-6 Strict Press Conditioner: Chipper For Time – 100 DU’s – 50 Burpees – 40 KB Swings 24/16 – 30 Push Press 115/75 – 20 Toes 2 Bar – 10 Thrusters 115/75 TC = 15 mins ...

    Lees Verder

  • OUTDOOR 3-2 / E.M.O.T.M

    3 februari 2019, 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 ...

    Lees Verder

  • WOD 3-2 / For MAX reps

    3 februari 2019, 06:00WOD

    Strength/Skills: – WOD prep Conditioner: Tabata’s For MAX reps – Push jerk 95/65 –> 3 mins rest – Chest-to-bar pull-up –> 3 mins rest – Push-ups –> 3 mins rest Tabata hang power snatch 95/65 * The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. ** The rest periods should allow you to be ...

    Lees Verder

  • LIGHT WOD 2-2 / For Time

    2 februari 2019, 08:14WOD

    Strenght/Skills: – WOD prep Conditioner: 4 rounds for time – 12 squat cleans 65/45 – 0.5 mile Bike * This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so you can keep moving, ideally completing the set unbroken. ...

    Lees Verder

  • WOD 2-2 / For Time!

    2 februari 2019, 08:13WOD

    Strenght/Skills: – WOD prep Conditioner: 4 rounds for time – 20 squat cleans 115/75 – 1 mile Bike * This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so you can keep moving, ideally completing the set unbroken. ...

    Lees Verder

  • WOD 1-2 / For MAX reps

    1 februari 2019, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: 3 rounds of: – 2 mins of rope climbs 15 ft rope – 2 mins of Turkish get-ups 50/35 – 2 mins Rest * Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed. ...

    Lees Verder

  • (LIGHT) WOD 31-1 / For MAX load!

    31 januari 2019, 06:00WOD

    Strength/Skills: – WOD prep Conditioner: For MAX load – Single-dumbbell overhead squat 5-5-5-5-5 – Bench press 3-3-3-3-3 – 5 attempts at a max set of triple-unders * Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading. ...

    Lees Verder

  • LIGHT WOD 30-1 / For time!

    30 januari 2019, 08:10WOD

    Strength/Skills: – WOD prep Conditioner: 3 rounds for time of: – 500m row – 20 sumo deadlift high pulls 45/35 – 10 ring rows TC = 15 mins ...

    Lees Verder

  • WOD 30-1 / For Time

    30 januari 2019, 08:09WOD

    Strength/Skills: – WOD prep Conditioner: 3 rounds for time of: – 1000m Row – 50 sumo deadlift high pulls 75/55 – 25 pull-ups TC = 30 mins ...

    Lees Verder

  • LIGHT WOD 29-1 / For time!

    29 januari 2019, 05:00WOD

    Strength/Skills: – WOD prep – Conditioner: For time! – 2-minute inverted hold – 50 squats – 25m bear crawl – 50 squats – 30 knee push-ups * Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats. ...

    Lees Verder

  • WOD 29-1 / For Time

    29 januari 2019, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: For time – 3-minute handstand hold – 100 squats – 50m handstand walk OR Bear Crawl – 100 squats – 30 handstand push-ups * Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. ...

    Lees Verder

  • (LIGHT) WOD 28-1 / For MAX load!

    28 januari 2019, 06:00WOD

    Strength/Skills: – Overhead Technique Conditioner: For MAX load! – Overhead squat 5-5-5-3-3-3-1-1-1 * Most athletes can complete this workout as prescribed. Newer athletes should start light and spend ample time drilling their overhead squat mechanics. ...

    Lees Verder

  • OLY 28-1 / Week 4

    28 januari 2019, 06:00WOD

    Strength/Skills: A) 5 Sets of – 5 Muscle Snatch + 5 Snatch Grip Behind The Neck Press B) 3 Sets of – 1 Power Snatch from Mid Knee (start from the floor, not from the top down) + 1 OHS: x 3 * We power snatch work on really FINISHING! C) 2 Sets of – 4 Snatch from ...

    Lees Verder

  • OUTDOOR 27-1 / RFT

    27 januari 2019, 06:00WOD

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

    Lees Verder

  • WOD 27-1 / Rounds for Time

    27 januari 2019, 06:00WOD

    Strength/Skills: – 12 min DU’s training Conditioner: “Dork” 6 rounds for time of: – 60 DU’s – 30 KB swings 24/16 – 15 burpees TC = 25 mins ...

    Lees Verder

  • WOD 26-1 / For MAX Load

    26 januari 2019, 08:28WOD

    Strength/Skills: – Deadlift Technique Conditioner: For MAX load! – Deadlift 10-10-5-5-3-3 * All athletes can attempt this workout as prescribed. Newer athletes should start light and treat the early, larger sets as practice. More experienced athletes should try for as heavy as they are capable at each set of reps, so maximize performance!!!   ...

    Lees Verder

  • WOD 25-1 / For time

    25 januari 2019, 05:00WOD

    Strength/Skills: – Kipping/butterfy technique Conditioner: For time! 50 wall-ball shots 20/14 50 pull-ups 35 wall-ball shots 35 pull-ups 20 wall-ball shots 20 pull-ups ...

    Lees Verder

  • LIGHT WOD 24-1 / For MAX reps

    24 januari 2019, 07:54WOD

    Strenght/Skills: – WOD prep Conditioner: 2 rounds for max reps: Beginner Option 2 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean for 10 seconds, rest 50 seconds There is no ...

    Lees Verder

  • WOD 24-1 / For MAX reps

    24 januari 2019, 07:51WOD

    Strenght/Skills: – WOD prep Conditioner: 3 rounds for max reps: – Power clean for 30 seconds, rest 30 seconds – Power clean for 25 seconds, rest 35 seconds – Power clean for 20 seconds, rest 40 seconds – Power clean for 15 seconds, rest 45 seconds – Power clean for 10 seconds, rest 50 seconds There is no rest ...

    Lees Verder

  • LIGHT WOD 23-1 / For Time

    23 januari 2019, 08:14WOD

    Strenght/Skills: – WOD prep Conditioner: For time – 15 back squats 95/65 – 30 sit-ups – 12 back squats – 24 sit-ups – 9 back squats – 18 sit-ups ...

    Lees Verder

  • WOD 23-1 / For Time

    23 januari 2019, 08:12WOD

    Strenght/Skills: – WOD prep Conditioner: For time! – 21 back squats 225/155 – 42 GHD sit-ups – 15 back squats – 30 GHD sit-ups – 9 back squats – 18 GHD sit-ups ...

    Lees Verder

  • WOD 22-1 / Shoulder Presses

    22 januari 2019, 05:00WOD

    Strength/Skills: – Press Technique Conditioner: For Load! – Strict press 1-1-1-1-1 reps – Push press 1-1-1-1-1 reps – Push jerk 1-1-1-1-1 reps * Try to increase the load on each of the 15 reps! ...

    Lees Verder

  • LIGHT WOD 21-1 / Chipper for time!

    21 januari 2019, 20:37WOD

    Strength/Skills: – WOD prep Conditioner: For time! – 20 Knee Raises – 30 SDHP – 40 KB box Step Overs – 30 SDHP – 20 Knee Raises ...

    Lees Verder

  • WOD 21-1 / Chipper for time!

    21 januari 2019, 08:26WOD

    Strength/Skills: – WOD prep Conditioner: For time! – 30 Toes to Bars – 40 Single arm DB snatches 50/35 – 50 DB box Step Overs 24″/20″ – 40 Single arm DB snatches – 30 Toes to Bars ...

    Lees Verder

  • WOD 20-1 / 1 RM Front Squat

    20 januari 2019, 06:00WOD

    StrengthSkills: 20 mins to find a 1 RM – Front Squat * B/w sets Strict Pull-Ups 8-7-6-5-5 Conditioner: 10 Min Ladder by 3′s of: – Clusters 115/75 – Burpee over Bar – Push-ups ...

    Lees Verder

  • OUTDOOR 20-1 / RFT

    20 januari 2019, 06:00WOD

    Conditioner: 3 RFT – 35 KB Swings 24/16 – 30 Push-ups – 25 KB SDHP 24/16 – 20 Burpees – 800m Run ...

    Lees Verder

  • LIGHT WOD 19-1 / 1 RM Power Clean

    19 januari 2019, 08:26WOD

    Strength/Skills: 15 mins to find a 1 RM – Power Clean * Try to reach in 8 Attempts ‬ ‪ Conditioner For time! – 30 Deadlifts – 30 Ring Rows – 200 Meter Run – 20 Deadlifts – 20 Ring Rows – 200 Meter Run – 10 Deadlifts – 10 Ring Rows – 200 Meter Run * TC = 15 mins ...

    Lees Verder

  • WOD 19-1 / 1 RM Clean & Jerk

    19 januari 2019, 06:00WOD

    Strength/Skills: 15 mins to find a 1 RM – Clean and Jerk * Try to reach in 8 Attempts ‬ ‪ Conditioner For time! – 30 Ground to Overhead 95/65 – 30 Pull-Ups – 400 Meter Run – 20 Ground to Overhead – 20 Pull-Ups – 400 Meter Run – 10 Ground to Overhead – 10 Pull-Ups – 400 Meter Run * TC = 25 ...

    Lees Verder

  • WOD 18-1 / 1 RM Snatch

    18 januari 2019, 05:00WOD

    Strength: 15 mins to find a 1 RM – Snatch OR 6 sets of 8 reps Conditioner: 4 Rounds For Time! ‪- 40 Cal Bike ‪- 30 Sit-ups‬ ‪- 20 Push-ups ...

    Lees Verder

  • LIGHT WOD 18-1 / 1 RM Clean

    18 januari 2019, 05:00WOD

    Strength: 15 mins to find a 1 RM – Clean OR 6 sets of 8 reps Conditioner: 3 Rounds For Time! ‪- 30 Cal Bike ‪- 20 Sit-ups‬ ‪- 10 Push-ups ...

    Lees Verder

  • WOD 17-1 / 1 RM Bench Press

    17 januari 2019, 06:00WOD

    Strength/Skills: 15 mins to find a 1 RM – 1 RM Bench Press * 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 ...

    Lees Verder

  • WOD 16-1 / 1 RM Back Squat

    16 januari 2019, 08:28WOD

    Strength/Skills: ‬15 mins to find an 1 RM ‪- Back Squat * 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 * Remaining time is rest, so ...

    Lees Verder

  • LIGHT WOD 15-1 / 1 RM Split Jerk

    15 januari 2019, 05:00WOD

    Skill/Strength: 15 mins to find a – 1 RM Split Jerk Conditioner: 10 Min Ladder by 1’s – 2 Push Press – 2 Push-ups – 2 Slam Balls – 2 Burpees – 20 Single Unders ( add 2 reps each round) ...

    Lees Verder

  • WOD 15-1 / 1 RM Split Jerk

    15 januari 2019, 05:00WOD

    Skill/Strength: 15 mins to establish a – 1 RM Split Jerk Conditioner: 10 Min Ladder by 1’s – 2 One arm KB Strict Press alt L+R – 2 Ring Dips – 2 Slam Balls – 2 Burpees – 20 DU’s ( add 2 reps each round) ...

    Lees Verder

  • LIGHT WOD 14-1 / 1 RM Overhead Squat

    14 januari 2019, 06:00WOD

    Strength/skills: 20 mins to find an 1 RM – Overhead Squat or spend it on Technique Conditioner: 3 Rounds for time – 5 Overhead Squats – 15 KB Swings – 15 Knee Raises – 15 Box Jumps ...

    Lees Verder

  • WOD 14-1 / 1 RM Overhead Squat

    14 januari 2019, 06:00WOD

    Strength/skills: 20 mins to find an 1 RM – Overhead Squat Conditioner: 4 Rounds for time – 5 Overhead Squats 135/95 – 15 KB Swings 28/20 – 15 Toes 2 Bar – 15 Box Jumps 24″/20″ ...

    Lees Verder

  • OUTDOOR 13-1 / AMRAP

    13 januari 2019, 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 ...

    Lees Verder

  • WOD 13-1 / Buddy Chipper

    13 januari 2019, 06:00WOD

    Skills: DU’s Conditioner: 30 min AMRAP in teams of 2: – 50 Thrusters 95/65 – 100 DU’s – 40 Wall Balls 20/14 – 100 DU’s – 30 Ground 2 Overhead 95/65 – 100 DU’s – 20 HR Push-ups – 100 DU’s – 10 Rope Climbs (legless) – 100 DU’s * REP SCHEME DOES NOT MATTER, YOU CAN SPLIT THE REPS UP ANYWAY YOU ...

    Lees Verder

  • WOD 12-1 / 1 RM Thruster

    12 januari 2019, 06:00WOD

    Strength/Skill: 15 mins to find an 1 RM – Thruster Conditioner: For Time! – 21 Thrusters 115/75 – 21 Pull-ups – 15 Thrusters 115/75 – 15 C2B Pull-Ups – 9 Thrusters 115/75 – 9 Muscle-Ups ...

    Lees Verder

  • LIGHT WOD 12-1 / 1 RM Front Squat

    12 januari 2019, 06:00WOD

    Strength/Skill: 15 mins to find an 1 RM – Front Squat Conditioner: For Time 21-15-9 of – Thrusters – Pull-ups ...

    Lees Verder

  • LIGHT WOD 11-1 / 1 RM Strict Press

    11 januari 2019, 05:00WOD

    Strength: 15 mins to find an 1 RM – Strict Press Conditioner: For Time! – 20 HR Push Ups – 10 Knee Raises – 20 Walls Balls – 10 Knee Raises – 20 Ring Rows – 10 Knee Raises – 20 KB Swings TC = 15 mins ...

    Lees Verder

  • WOD 11-1 / 1 RM Strict Press

    11 januari 2019, 05:00WOD

    Strength: 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 = 2o mins ...

    Lees Verder

  • LIGHT WOD 10-1 / 1 RM Clean

    10 januari 2019, 06:00WOD

    Strength: 20 mins to find a 1 RM – Clean Conditioner: 17 min Ladder – 1 Clean – 2 Front Squat – 3 Knee Raises – 2 Clean – 3 Front Squat – 4 Knee Raises – 3/4/5 – 4/5/6 – 5/6/7 ...

    Lees Verder

  • WOD 10-1 / 1 RM Snatch

    10 januari 2019, 06:00WOD

    Strength: 20 mins to find a 1 RM – Snatch Conditioner: 17 min Ladder – 1 Snatch 95/65 – 2 Overhead Squat 95/65 – 3 Toes to Bar – 2 Snatch – 3 Overhead Squat – 4 Toes to Bar – 3/4/5 – 4/5/6 – 5/6/7 ...

    Lees Verder

  • LIGHT WOD 9-1 / 1 RM Front Squat

    9 januari 2019, 08:16WOD

    Strength/Skills: 20 mins to find an 1 RM – Front Squat Conditioner: For Time! Descending ladder 10-9-8-7-6-5-4-3-2-1 – Burpees – Front Squats TC = 15 mins ...

    Lees Verder

  • WOD 9-1 / 1 RM Front Squat

    9 januari 2019, 08:14WOD

    Strength/Skills: 20 mins to find an 1 RM – Front Squat Conditioner: For Time! Descending ladder 10-9-8-7-6-5-4-3-2-1 – Burpees Over the Bar – Front Squats 135/95 TC = 15 mins ...

    Lees Verder

  • WOD 8-1 / 1 RM Push Press

    8 januari 2019, 05:00WOD

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

    Lees Verder

  • OLY 7-1 / Week 1

    7 januari 2019, 16:46WOD

    Strength/Skills: A) 5 Sets of – 3 Push Press B) 2 Sets of – 3 Power Clean + 3 Dip + 3 Pause Split Jerk – Then 2+1+2 x 3, Then 1+1+1 x 3 * Pause in split for 3 seconds C) 3 Sets of – 5 Clean Pulls with Pause At Mid Knee * Pause for 2 seconds ...

    Lees Verder

  • LIGHT WOD 7-1 / 1 RM Deadlift

    7 januari 2019, 07:41WOD

    Strength: 15 Mins to find a 1RM – Deadlift Conditioner: For Time! – 750m Row – 40 Push Press – 30 Box Jumps – 20 Ring Rows – 10 Knee Raises – 5 Burpees   ...

    Lees Verder

  • WOD 7-1 / 1 RM Deadlift

    7 januari 2019, 07:37WOD

    Strength: 15 Mins to find a 1RM – Deadlift Conditioner: For Time! – 100 DU’s – 50 Push Press 95/75 – 40 Box Jumps 24″/20″ – 30 Burpees – 20 Toes 2 Bar – 10 Muscle Ups ...

    Lees Verder

  • OUTDOOR 6-1 / For MAX reps

    6 januari 2019, 06:00WOD

    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) ...

    Lees Verder

  • WOD 6-1 / For MAX Weight

    6 januari 2019, 06:00WOD

    Strength/Skills: 10 mins to find 5 RM – Deadlift Conditioner: For Time & MAX Weight!!! – 5 Deadlift – 40 Front Squat – 10 Deadlift – 30 Front Squat – 20 Deadlift – 20 Front Squat – 30 Deadlift – 10 Front Squat – 40 Deadlift – 5 Front Squat * 3 mins rest b/w sets ** Start with an ...

    Lees Verder

  • LIGHT WOD 5-1 / 1 RM Bench Press

    5 januari 2019, 08:14WOD

    Strength: 20 mins to find 1 RM – Bench Press * 2 min rest b/w sets Conditioner: 7 min AMRAP of: – 7 Box Jumps – 7 Burpees – 7 KB Swings ...

    Lees Verder

  • WOD 5-1 / 1 RM Bench Press

    5 januari 2019, 06:00WOD

    Strength: 20 mins to find 1 RM – Bench Press * 2 min rest b/w sets Conditioner: “Lucky Sevens” 7 min AMRAP of: – 7 Box Jumps 24″/20″ – 7 Burpees – 7 KB Swings 24/16 kg ...

    Lees Verder

  • LIGHT WOD 4-1 / Clean & Jerk

    4 januari 2019, 06:56WOD

    Strength/Skills: 15 mins to find a 1 RM – Clean and Jerk Conditioner: For Time! 21-15-9 – Power Cleans – Knee raises – Ball Slams ...

    Lees Verder

  • WOD 4-1 / 1 RM Clean & Jerk

    4 januari 2019, 06:13WOD

    Strength/Skills: 15 mins to find a 1 RM – Clean and Jerk Conditioner: For Time! 21-18-15-12-9 – Clean & Jerk 115/75 – Toes To Bar – Ball Slams ...

    Lees Verder

  • LIGHT WOD 3-2 / 1 RM Back Squats

    3 januari 2019, 12:42WOD

    Strength: 15 mins to find a 1 RM – Back Squat Conditioner: 15 min AMRAP – 5 Deadlifts – 10 Burpees Over the Bar – 15 Wall Balls ...

    Lees Verder

  • WOD 3-2 / 1 RM Back Squat

    3 januari 2019, 08:10WOD

    Strength: 20 mins to find a 1 RM – Back Squat Conditioner: 20 min AMRAP – 5 Deadlifts 225/175 – 10 Burpees Over the Bar – 20 Wall Balls 20/14 ...

    Lees Verder

  • WOD 2-1 / 1 RM Clean

    2 januari 2019, 06:30WOD

    Skill: 8 Min E.M.O.T.M Even Mins: 2-3 Muscle Ups Odd Mins: 5 Handstand Push Ups Strength: 15 mins to find 1 RM – Clean (Power or Squat) Conditioner: Death By Power Cleans 135/95 1st Min – 2 Power Cleans 2nd Min – 4 Power Cleans 3rd Min – 6 Power Cleans …and so on and so forth adding 2 reps ...

    Lees Verder

  • WOD 31-12 / TEAM WOD

    31 december 2018, 08:20WOD

    Strenght/Skills: – WOD prep Conditioner: 40 min AMRAP (with a Partner) – 20 Deadlifts 185/135 – 40 Power Cleans 185/135 – 60 Wall Balls 20/14 – 80 KB Swings 24/16 – 100 DU’s * If you complete the ascending ladder, repeat in reverse and then if you have enough time start climbing back up again. For example: 20-40-60-80-100- 80-60-40-20-40-60-80-100, etc. ** ...

    Lees Verder

  • WOD 30-12 / Power Snatch

    30 december 2018, 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 ...

    Lees Verder

  • OUTDOOR 30-12 / Buddy AMRAP

    30 december 2018, 06:00WOD

    Conditioner: 30 min Buddy AMRAP (Alt. work) – 600m Run (together) – 60 Sit-ups – 30 Wall Balls 20/14 – 20 Hill Sprints ...

    Lees Verder

  • LIGHT WOD 29-12 / Push Press

    29 december 2018, 08:19WOD

    Strength/Skills: Every 2 mins, for 10 mins – 5 Push Press * Work up to a heavy 3RM Conditioner: 15 Mins AMRAP of: – 5 Push Press – 10 Knee Raises – 25 Single Unders ...

    Lees Verder

  • WOD 29-12 / Push Press

    29 december 2018, 08:18WOD

    Strength/Skills: Every 2 mins, for 12 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 ...

    Lees Verder

  • WOD 28-12 / Deadlifts

    28 december 2018, 05:00WOD

    Strength/skills: Every 3 mins for 18 mins – 5 Deadlifts – 6-8 Strict Pull Ups * After each set of deadlifts immediately perform your strict pull ups. Conditioner: 4 RFT Buy In: 1 mile Airbike – 30 KB Swings 24/16 – 25 Burpees – 20 Wall balls 20/14 * TC = 20 mins ...

    Lees Verder

  • WOD 28-12 / Deadlifts

    28 december 2018, 05:00WOD

    Strength/skills: Every 2 mins for 12 mins – 5 Deadlifts Conditioner: 3 RFT Buy In:  30 Cal Airbike – 15 KB Swings 24/16 – 15 Burpees – 15 Wall balls 20/14 * TC = 16 mins ...

    Lees Verder

  • LIGHT WOD 27-12 / Hang Power Clean

    27 december 2018, 07:58WOD

    Strength/Skills: Every 2 mins for 10 mins – 3 Hang Power Cleans Conditioner: For Time! -50 Knee Raises -40 Front Squats -30 Push-ups -500m Row TC = 16 Mins ...

    Lees Verder

  • WOD 27-12 / Clean Complex

    27 december 2018, 07:56WOD

    Strength/Skills: Every 2 mins for 12 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 ...

    Lees Verder

  • WOD 26-12 / X-MAS Team WOD

    26 december 2018, 06:00WOD

    Conditioner: For time! “12 Days of Christmas” 1 Clean & Jerk  135/95 2 Muscle Ups (or C2B Pull-Ups) 3 Thrusters 135/95 4 Toes 2 Bar 5 Burpees 6 KB Swings 24/16 7 Box Jumps 30″/24″ 8 Deadlifts 135/95 9 HR Push-ups 10 Pull-ups 11 Ring Dips 12 Front Squats 135/95 *Just like the song “12 Days of christmas” you will start with the 1st day ...

    Lees Verder

  • WOD 25-12 / Mandatory rest day!

    25 december 2018, 06:00WOD

    Hi People, Wishing you Merry Christmas, enjoy this mandatory restday… Eat, drink and sleep and we C U tomorrow at the X-MAS WOD! Don’t forget your outfit…. ...

    Lees Verder

  • WOD 24-12 / Kettlebell Hell

    24 december 2018, 06:00WOD

    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 ...

    Lees Verder

  • OUTDOOR 23-12 / For Time!

    23 december 2018, 06:00WOD

    Conditioner: Buddy-team Chipper – 1200m Slam Ball Run  ( 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 ...

    Lees Verder

  • WOD 23-12 / Front Squats

    23 december 2018, 06:00WOD

    Strength: Every 2 Mins for 14 Mins – 2 Front Squats * Work up to a heavy set for the day. Conditioner: 14 min AMRAP – 5 Hang Power Snatch 95/65 – 10 Toes to Bar – 250M Row ...

    Lees Verder

  • WOD 22-12 / Bring-A-Friend day!

    22 december 2018, 06:00WOD

    Strength/Skills: – WOD prep Conditioner: 30 min AMRAP in buddy teams – 50 DU’s / 100 Singles unders – 15 Wall Balls – 15 Pullups or 10 CTB or 5 Bar Muscle Ups – 15 MedBall Cleans – 200m Row Sprint * Use your own rep scheme! ...

    Lees Verder

  • LIGHT WOD 21-12 / Chipper

    21 december 2018, 05:00WOD

    Strength: Push-ups 6 x 5 reps Conditioner: For Time! – 30 KB Front Squats – 50 Single Unders – 25 Ring Rows – 50 Single Unders – 20 KB Swings – 50 Single Unders – 15 BurpeesFront Squats – 50 Single Unders TC = 20 Mins ...

    Lees Verder

  • WOD 21-12 / Chipper

    21 december 2018, 05:00WOD

    Strength: Strict Pull-ups 6 x 5 reps Conditioner: For Time! – 60 Burpees – 100 DU’s – 50 Pull-ups – 100 DU’s – 40 KB Swings 24/16 – 100 DU’s – 30 Front Squats 135/95 – 100 Du’s TC = 35 Mins ...

    Lees Verder

  • LIGHT WOD 20-12 / Back Squats

    20 december 2018, 06:00WOD

    Strength: Every 2 mins, for 10 mins – 5 Back Squats Conditioner: 3 Rounds For Time – 20 Cal Row – 20 Wall balls 20/14 – 20 KB Swings 24/16 – 20 Box Jumps 24″/20″ TC= 18 Min ...

    Lees Verder

  • WOD 20-12 / Back Squats

    20 december 2018, 06:00WOD

    Strength: Every 2 mins, for 12 mins – 3 Back Squats Conditioner: 3 Rounds For Time – 30 Cal Row – 30 Wall balls 20/14 – 30 KB Swings 24/16 – 30 Box Jumps 24″/20″ TC= 24 Min ...

    Lees Verder

  • WOD 19-12 / Snatch complex

    19 december 2018, 06:00WOD

    Skills: 2 Rounds (Use an empty bar) – 5 Hi Hang Clean & Push Press – 5 Hang Clean & Push Jerks – 5 Clean & Jerks – 60 sec Rest * If mobility is a problem do power variations instead… Strength: Every 2 Mins for 12 Mins – 2 Hang Snatch + 2 Overhead Squat * Work ...

    Lees Verder

  • WOD 18-12 / Deadlifts

    18 december 2018, 05:00WOD

    Strength: Every 2 mins, for 14 mins – 2 Deadlifts * Build no heavier than mechanical failure. Conditioner: 15 min AMRAP – 10 Ground to Overhead 135/95 – 30 DU’s – 10 Ring Rows ...

    Lees Verder

  • LIGHT WOD 18-12 / Deadlifts

    18 december 2018, 05:00WOD

    Strength: Every 2 mins, for 10 mins – 5 Deadlifts Conditioner: 15 min AMRAP – 10 Power Cleans – 30 Single Unders – 10 Ring Rows ...

    Lees Verder

  • OLY 17-12 / Week 14

    17 december 2018, 07:50WOD

    Strength/Skills: A) Snatch – Heavy Single for the Day B) Clean & Jerk – Heavy Single For the Day C) 5 Sets of – 2 Back Squats ...

    Lees Verder

  • LIGHT WOD 17-12 / Chipper

    17 december 2018, 07:47WOD

    Skills: WOD prep Conditioner: For time! – 20 Burpees – 20 Pull-ups – 20 Deadlifts – 20 Push Press – 20 Front Squats – 20 Knee raises TC = 20 mins ...

    Lees Verder

  • WOD 17-12 / Chipper

    17 december 2018, 07:43WOD

    Skills: Shoulder 2 Overhead Conditioner: For time! – 50 Burpees – 25 Pull-ups – 50 Deadlifts 135/95 – 25 Shoulder 2 Overhead 135/95 – 50 Front Squats 135/95 – 25 Knees 2 Elbow – 50 Back Squats 135/95 – 25 Box Jumps 24″/20″ TC = 35 mins ...

    Lees Verder

  • WOD 16-12 / Squat Cleans

    16 december 2018, 06:00WOD

    Skills: Power Clean Drills – 3 Hi-Hang Clean Shrug – 3 Hi-Hang Clean High Pull – 3 Hang Muscle Clean – 3 Hang Power Clean – 3 Front Squat – 3 Hang Squat Clean – 3 Cleans – 1 min Rest Strength: Every 2 mins for 16 mins – 2 Squat Cleans * Go heavy!! Conditioner: For Time! – 150 Wall Balls 20/14 * ...

    Lees Verder

  • OUTDOOR 16-12 / For time!

    16 december 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 ...

    Lees Verder

  • LIGHT WOD 15-12 / Rounds for reps

    15 december 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 Front Squats Conditioner: 3 rounds in ”Fight Gone Bad!” style – Wall balls 20/14 – Sumo deadlift high-pull 75/45 – Box Jumps 20″ – Push-press 75/55 ...

    Lees Verder

  • OLY 15-12 / Week 13

    15 december 2018, 06:00WOD

    Strength/Skills: A) 2 Sets of – 3 Power Snatch + 3 OHS Then… (2+2) x2, (1+1) x3. * Work up to a heavy single. B) Work up to a heavy single for the day – 1 Behind The Neck Jerk C) 4 Sets of – 3 Snatch Pull @ 100% of best snatch     ...

    Lees Verder

  • WOD 15-12 / "Fight Gone Bad"

    15 december 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins – 2 Front Squats Conditioner: ”Fight Gone Bad!” 3 rounds of: – Wall balls 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 ...

    Lees Verder

  • WOD 14-12 / Snatch

    14 december 2018, 05:00WOD

    Skills: 2 Rounds with empty bar – 3 High Hang Snatch Shrug – 3 Hang Snatch High Pull – 3 Hang Muscle Snatch – 3 Overhead Squats – 3 Snatch Balance – 3 Hang Power Snatch – 3 Full Snatch or Power snatch * 1 Min Rest b/w rounds Conditioner: 15 min AMRAP – 21 Sit-ups – 15 Overhead Squats 65/45 – 9 ...

    Lees Verder

  • LIGHT WOD 14-12 / Power Cleans

    14 december 2018, 05:00WOD

    Strength/Skills: 15 mins technique – Power cleans Conditioner: 15 min AMRAP – 15 Sit-ups – 9 Front Squats – 6 Power Cleans ...

    Lees Verder

  • LIGHT WOD 13-12 / Deadlifts

    13 december 2018, 08:26WOD

    Strength: Every 2 Mins for 10 Mins – 5 Deadlifts Conditioner: For Time! In Teams of 2 Buy In: 0.5 mile Air bike then… – 100 Knee Raises – 75 Ring Rows – 50 Burpees Buy Out: 0.5 mile Air Bike * Only 1 person working at a time! ** TC = 17 mins ...

    Lees Verder

  • WOD 13-12 / Deadlifts

    13 december 2018, 08:16WOD

    Strength: Every 2 Mins for 12 Mins – 5 Deadlifts Conditioner: For Time! In Teams of 2 Buy In: 1 mile Air bike then… – 100 Toes to Bar – 100 Burpees – 100 Pull Ups Buy Out: 1 mile Air Bike * Only 1 person working at a time! ** TC = 30 mins ...

    Lees Verder

  • WOD 12-12 / Overhead Squats

    12 december 2018, 08:16WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Overhead Squats Conditioner: For Time! – 60 Burpees – 50 Box Jumps 24″/20″ – 40 Knees To Elbow – 30 Hang Power Clean 115/75 – 20 Push Jerk 115/75 – 10 Muscle Ups OR 10 C2B Pull-ups + 10 Ring Dips * Competition: 135/95 ...

    Lees Verder

  • WOD 11-12 / Press Complex

    11 december 2018, 05:00WOD

    Strength: 15 Mins to work up to a max – 1 Push Jerk + 1 Split Jerk Conditioner: Against a 5 minute running clock: – 500 Meter Row – 50 KB Swings 24/16 – Burpees x Max reps * Rest 5 minutes between sets, and complete a total of two sets. ** Score is Max Burpees ...

    Lees Verder

  • OLY 10-12 / Week 13

    10 december 2018, 07:47WOD

    Strength/Skills: A) 3 Sets of – 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sots Press B) 5 sets of – Panda Pull + Clean + Jerk C) 5 Sets of – 3 Clean Deadlift: @ 100% of best clean D) 3 sets of – 5-10 Weighted Chin ups: – 10 Barbell Curls – 10 Weighted ...

    Lees Verder

  • LIGHT WOD 10-12 / Clean

    10 december 2018, 07:47WOD

    Strength/Skills: Every 90 Sec for 15 Mins – 3 Power Cleans * Work up to a heavy set on the complex for the day… Conditioner: 8 Min AMRAP – 5 Ring Rows – 10 Lunges – 50 Single unders ...

    Lees Verder

  • WOD 10-12 / Snatch

    10 december 2018, 06:00WOD

    Skills: 2 Rounds with empty bar – 3 High Hang Snatch Shrug – 3 Hang Snatch High Pull – 3 Hang Muscle Snatch – 3 Overhead Squats – 3 Snatch Balance – 3 Hang Power Snatch – 3 Full Snatch or Power snatch * 1 Min Rest b/w rounds Strength: Every 90 Sec for 15 Mins – 1 Hi-Hang Snatch + ...

    Lees Verder

  • OUTDOOR 9-12 / AMRAP

    9 december 2018, 06:00WOD

    Conditioner: 31 min AMRAP – 26 KB Swings 24/16 – 26 Sit ups – 26 Push ups – 26 Air squats – 700m Run ...

    Lees Verder

  • WOD 9-12 / Press Complex

    9 december 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 3 Strict Press + 2 Push Press Conditioner: For Time in teams of 2 – 50 Pull-Ups – 200m Farmer Carry – 50 Slam Balls 20/14 – 200m Farmer Carry – 50 Burpees – 200m Farmer Carry – 50 SDHP 24/16 – 200m Farmer Carry – 50 Box Jumps 24″/20″ – 200m KB Farmer Carry ...

    Lees Verder

  • OLY 8-12 / Week 12

    8 december 2018, 06:00WOD

    Strength/Skills: A) 3 Sets of – 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sots Press B) 5 sets of – Panda Pull + Clean + Jerk C) 5 Sets of – 3 Clean Deadlift: @ 100% of best clean D) 3 sets of – 5-10 Weighted Chin ups: – 10 Barbell Curls – 10 Weighted ...

    Lees Verder

  • WOD 8-12 / Overhead Squats

    8 december 2018, 06:00WOD

    Core Work 2 Rounds of: – 60 Second Plank Hold – Rest 15 seconds – 30 Second Left Side Plank Hold – Rest 15 seconds – 30 Second Right Side Plank Hold – Rest 30 seconds Strength: Every 2.5 Mins for 15 Mins – 5 Overhead Squats AHAP – 5 Strict Pull Ups (use weight if needed) Conditioner: 10 Min AMRAP – ...

    Lees Verder

  • LIGHT WOD 8-12 / Overhead Squats

    8 december 2018, 06:00WOD

    Strength: Every 2 Mins for 10 Mins – 5 Overhead Squats Conditioner: 10 Min AMRAP – 5 Pull Ups – 10 Push Ups – 15 Air Squats ...

    Lees Verder

  • WOD 7-12 / "Maximus"

    7 december 2018, 05:00WOD

    Conditioner: For Time “Maximus” – 38 Push Ups – 38 Toes 2 Bar – 38 Shoulder 2 overhead 135/95 – 38 Pull Ups – 38 O/H Lunge steps 55/35 – 38 Hang Power Cleans 135/95 – 38 Burpees Buy out: -19 Cal Row – 80 Du’s * Birthday WOD Coach Maxime, started from age 34 …every year we are adding 1 rep! ** TC = ...

    Lees Verder

  • WOD 6-12 / Clean & Jerks

    6 december 2018, 06:00WOD

    Skills: 2 Rounds – 3 Hi-Hang Clean & Push Press – 3 Hang Clean & Push Jerk – 3 Clean & Jerk – 60 Sec rest Strength: Every 2 Mins for 16 Mins – 2 Cleans + 1 Jerk (rest 10 sec b/w cleans) *Work up to a max for the day, start around 50% of your 1RM! Conditioner: ...

    Lees Verder