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WOD’s

19-06-2013, 22:45

  • WOD 20-9 / Back Squats

    20 september 2017, 07:30WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Back Squats Conditioner: 14 Min AMRAP - 5 Thrusters 115/95 - 10 Pull ups - 5 Burpees over the Bar ...

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  • WOD 19-9 / Deadlifts

    19 september 2017, 07:14WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Deadlifts * As Heavy As Possible! Conditioner: For Time! - 40 Sit-ups - 40 Push press 95/65 - 40 Sit-ups - 40 Pull ups - 40 Sit-ups - 40 Wall Balls 20/14 - 40 Sit-ups - 40 Deadlifts 225/185 TC = 15 mins ...

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  • WOD 18-9 / Presses

    18 september 2017, 06:54WOD

    Strength/Skills: 20 mins - 2 Sets 3 reps Strict Press - 2 Sets 3 reps Push Press - 3 Sets 2 reps Split Jerk Conditioner: 18 Min AMRAP - 35 DU’s - 10 Toes to Bar - 5 Hang Power Cleans 155/115 - 15 Air Squats - 250m Row   ...

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  • WOD 17-9 / Press Complex

    17 september 2017, 06:00WOD

    Strength/Skills: 15 mins for 6 Sets: - 1 Push Press+ 1 Push Jerk+ 1 Split Jerk * Building over 6 sets AHAP Conditioner: For Time! 21-15-9 - Cal Bike - Shoulder to Overhead 135/95 - Ring Dips ...

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  • WOD 16-9 / "Meet the girls" Team WOD

    16 september 2017, 07:18WOD

    Skills: Clean & Jerk Conditioner: For Time! in Teams of 2 First… “Grace” - 30 Clean & Jerks 135/95 Then… “Angie” - 100 Pull-ups - 100 Push-ups - 100 Sit-ups - 100 Air Squats And last but nut least… “Karen” - 150 Wall Balls 20/14 * Today’s catch = every 5 mins 10 synchro Burpees ** TC = 40 mins ...

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  • WOD 15-9 / Clean

    15 september 2017, 06:00WOD

    Strength/Skills: 15 Mins - 1 Clean high pull + 1 Clean * look to get 6 reps @ 80% Conditioner: 5 RFT - 6 Clean and Jerks 135/95 - 20 Wall Balls 20/14 TC = 20 mins ...

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  • WOD 14-9 / Bench Press

    14 september 2017, 06:58WOD

    Strength/Skills: 15 Mins to - 8 sets X 5 reps Bench Press * 2 W-up sets, then start building Conditioner: With an 5 min running clock - 20/16 Cal Row - 12 Ball Slams - AMRAP burpee pull-ups * Rest 3 Mins each round, repeat for 3 sets ...

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  • WOD 13-9 / Muscle Snatch

    13 september 2017, 06:00WOD

    Strength/Skills: 20 mins - 8 x 3 Muscle Snatch * AHAP! Focus on hip extention and second pull (and press) Conditioner: For Time! 21-15-9-6-3-1 - Box Jumps 24″/20″ - Toes to Bar - DB Snatch 55/35 TC = 18 Mins ...

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  • WOD 12-9 / Front Squats

    12 september 2017, 06:53WOD

    Strength/Skills: 15 Mins - 4 Front Squat @80% Immidiatley AMRAP Ball Push Ups Conditioner: 15 Min AMRAP - 20 Cal Row - 15 Thrusters 95/65 - 10 Ball Slams ...

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  • WOD 11-9 / Deadlifts

    11 september 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Deadlifts AHAP! Conditioner: 3 Rounds, 5 running clock: - 30/20 Cal Bike/Row - 10 Hang Power Cleans 95/65  In remaining time: AMRAP Burpee Box Jump Over 24″/20″ * Rest 2 Mins b/w each round ** Score = Burpee BJ ...

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  • WOD 10-9 / Clean Complex

    10 september 2017, 06:00WOD

    Strength/Skills: A. 6 Min E.M.O.T.M - 1 Power Clean + 2 Front Squat * As Heavy As Possible! B. 8 Min E.M.O.T.M - 1 Clean @80% Conditioner: 10 RFT - 1 Legless Rope Climb or 2 Rope pulls - 10 Hang Power Cleans 135/96 - 20 DU’s or Penguins! TC = 25 mins ...

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  • WOD 9-9 / "Isabel"

    9 september 2017, 06:00WOD

    Strength/Skills: A. 5 Min E.M.O.T.M - 1 Power Snatch + 1 OHS * AHAP remaining form and technique B. 8 Min E.M.O.T.M - 1 Snatch @ 80% Conditioner: For Time! “Isabel” - 30 Snatches 135/95 TC = 10 mins ...

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  • WOD 8-9 / Front Squats

    8 september 2017, 05:35WOD

    Strength/Skills: 20 mins 5 sets of - 4 Back Squats @80% 1RM - 30s False Grip Ring Hang AMRAP Strict Ring Pull-ups Conditioner: 12 min AMRAP - 5 Deadlifts @70% 1RM - 8 Toes to Bar - 5 Lateral Burpees Over the Bar ...

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  • WOD 7-9 / Team WOD

    7 september 2017, 07:12WOD

    Conditioner: For time in Teams of 2 - 200 Wall balls 20/14 - 200 KB Swings 24/16 - 200 Push-ups * TC = 35 mins ** Can break up the reps however you want   ...

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  • WOD 6-9 / Presses

    6 september 2017, 07:29WOD

    Strength/Skills: 15 mins 2 Sets: 3 Strict Press 2 Sets: 3 Push Press 3 Sets: 2 Split Jerk * From the rack and As Heavy As Possible Conditioner: For Time! - 40 Cal Air Bike - 21 DB Snatch 55/35 - 20 Cal Air Bike - 15 DB Snatch - 10 Cal Air Bike - 9 DB Snatch * TC = 20 mins ...

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  • WOD 5-9 / Press Complex

    5 september 2017, 06:46WOD

    Strength/Skills: E.M.O.T.M for 10 mins - 1 Back rack Snatch Grip Push Jerk + 2 Overhead Squat * Build to heavy but doable weight! Conditioner: 15 Min AMRAP - 50 DU’s - 25 Wall Balls 20/14 - 25 Pull-ups ...

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  • WOD 4-9 / Back Squats

    4 september 2017, 06:55WOD

    Strength/Skills: 8 Min E.M.O.T.M - 2 Back Squats * As Fast As Possible @75% Then 3 Sets of - 8 False Grip Ring Rows Conditioner: Every 4 mins For 16 mins (4 Sets): - 10 Calorie Row - 10 Hang Power Snatches 95/65 - 10 Calorie Bike ...

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  • WOD 3-9 / Team WOD

    3 september 2017, 06:00WOD

    Strength/Skills: 10 mins Mobility work * Spend time on your weaknesses! Conditioner: Teams of 2, For Time! - 1 Mile Run (switch every 400m) - 100 Power Cleans 95/65 (switch every 10 reps) - 100 Pull-ups (switch every 10 reps) - 100 Wall Balls 20/14 (switch every 10 reps) - 100 KB swings 32/24 (switch every 10 reps) - ...

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  • WOD 2-9 / "Fran"

    2 september 2017, 06:00WOD

    Skills: Thusters Conditioner: For Time! 21-15-9 - Thusters 95/65 - Pull-Ups TC = 10 mins Core work 3 rounds: - 20 Toes 2 Bar - 20 Sit-ups - 20 Leg Raises ...

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  • WOD 1-9 / Presses

    1 september 2017, 05:08WOD

    Strength/Skills: 15 mins 2 Sets: 3 Strict Press 2 Sets: 3 Push Press 3 Sets: 2 Split Jerks * As Heavy As Possible!!! Conditioner: For Time! 21-15-9 - Squat Snatch 115/75 - HSPU (Scale: box HSPU)   ...

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  • WOD 31-8 / Back Squats

    31 augustus 2017, 07:30WOD

    Strength/Skills: Every 2 mins for 16 mins - 5 Back Squats Conditioner: 3 RFT - 25/20 Cal Bike - 20 Pull-ups - 15 Overhead Squats 115/75 TC = 18 mins       ...

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  • WOD 30-8 / Clean Complex

    30 augustus 2017, 07:02WOD

    Strength/Skills: Every 2 mins for 12 mins - 1 Squat Clean + 1 Hang Clean + 2 Front Squats Conditioner: 10 RFT - 7 Hang Power Clean 135/95 - 9 Box Jumps 24″/20″ - 63 DU’s * TC = 30 mins ** Finish before 25 and end with 2-2-2  HPC AHAP! ...

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  • WOD 29-8 / Strict Press

    29 augustus 2017, 06:50WOD

    Strength/Skills: 15 mins - 8-8-6-6-3-3-3 Strict Press Conditioner: 28 Min AMRAP - 400m Run - 5 Bench press @75% BW - 10 Push-Ups - 15 KB Swings 24/16 - 25m DB Farmers Walk AHAP!   ...

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  • WOD 28-8 / Deadlifts

    28 augustus 2017, 07:54WOD

    Strength/Skills: 15 mins for - 8 x 3 Deadlifts Conditioner: E.M.O.T.M for 30 Mins 1st Min: 5 Push Presses 135/95 2nd Min: AMRAP Triple Lunges 3rd Min: 5 Barbell Bent Over Row 135/95 ** PP = From Rack and “touch and go” the ré-dip catch is dip for PP ...

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  • WOD 27-8 / Bench Press

    27 augustus 2017, 06:00WOD

    Strength/Skills: 25 mins to complete - 10 x 3 Bench Press * Proper w-up, ALL set has to be heavy!! Conditioner: 8 min AMRAP - 3 Ring Muscle-ups - 5 Thrusters 135/95 ...

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  • WOD 26-8 / "Kelly"

    26 augustus 2017, 06:00WOD

    Strength/Skills: 15 mins - Mobility * Work on weaknesses!! Conditioner:  “Kelly” 5 Rounds for time! - 400m Run - 30 Box Jumps 24″ - 30 Wall-Balls 20/14 TC = 35 mins ** Another day to measure your fitness level, and compare it with your previous score! No score yet? This is the moment to set your marker… ...

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  • WOD 25-8 /

    25 augustus 2017, 06:00WOD

    Conditioner: For time! - 800m Run - 42 Wall Balls 20/14 - 21 Toes to Bar - 30 Wall Balls - 15 Toes to Bar - 18 Wall Balls - 9 Toes to Bar —-> Then… - 1k Row 21-18-15-12 - Alt. DB Snatches 50/35 * after each set 3 (legless) Rope Climbs Buy-out: 90 DU’s TC = 35 mins ...

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  • WOD 24-8 / Push & Split Jerks

    24 augustus 2017, 06:54WOD

    Strength/Skills: E.M.O.T.M for 8 mins - 1 Push + 1 Split Jerk Conditioner:  12 Min AMRAP: - 7 Power Snatches 95/55 - 35 DU’s —-> 3 min rest 6 Min AMRAP - 5 Power Snatches 95/55 - 25 DU’s * We did muscle snatches yesterday focussing on hip extension and 2nd pull (and press) ** For today focus on the 3th pull (pull yourself under ...

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  • WOD 23-8 / Front Squats

    23 augustus 2017, 06:50WOD

    Strength/Skills: 20 mins - 8 x 3 Front Squats @ 85% Conditioner: For Time! 21-15-9-6-3-1 - Box Jumps 24″/20″ - Toes to Bar - Muscle Snatch 95/55 * Focus on hip extention and second pull (and press) TC = 18 Mins ...

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  • WOD 22-8 / Snatch

    22 augustus 2017, 06:24WOD

    Strength/Skills: 15 mins to complete - 5-4-3-2-1-1 Snatch * Full Snatch if you can! Conditioner: For Time! - 100 Pull-ups - 80 Sit-ups - 60 Pistols (alt. L+R) - 40 Cal Row - 20 Dumbbell Push Presses 50/35 TC = 25 mins ...

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  • WOD 21-8 / Clean Complex

    21 augustus 2017, 06:37WOD

    Strength/Skills: Every 2 mins for 12 mins - 1 Clean Pull + 1 Clean (ground) + 1 Hang Clean * Power of Squat and as heavy as you can! Conditioner: For Time! - 10 Clean & Jerks 135/95 Then… 3 Rounds of “Cindy” - 5 Pull-ups - 10 Push-ups - 15 Air Squats - 10 Clean & Jerks 135/95 Then… 3 ...

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  • WOD 20-8 / Overhead Squat

    20 augustus 2017, 06:00WOD

    Strength/Skills: 15 mins - 6 x 5 Overhead Squats * Go As Heavy As Possible! 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 Squats - 21 Strict ...

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  • WOD 19-8 / "Cindy"

    19 augustus 2017, 06:00WOD

    Skills: Kipping/Butterfly Pull-ups Conditioner: “Cindy” 20 Min AMRAP of - 5 Pull-Ups - 10 Push-Ups - 15 Air Squats ...

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  • WOD 18-8 / Clean Complex

    18 augustus 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins - 1 Squat Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: 6 RFT - 9 Hang Power Clean 135/95 - 15 Lateral Burpees over the Bar - 27 DU’s TC = 24 mins ...

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  • WOD 17-8 / Strict Press

    17 augustus 2017, 07:35WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Strict Press Conditioner: 7 RFT - 1 Strict Pull-up or 1 Negative PU - 3 Kipping/Butterfly PU or 3 Jumping PU - 5 Toes to Bar - 7 Ring Dips - 11/9 Cal Bike * Catch is every 2 mins perform 5 burpees!! ** TC = 25 mins ...

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  • WOD 16-8 / Weighted Lunges

    16 augustus 2017, 06:49WOD

    Strength/Skills: 15 mins - 6 x 5 Weighted Lunges Conditioner: “Buddy WOD” For Time! - 2k Row - 100 DU’s - 50 Air squats - 50 KB Swings 24/16 - 50 HR Push-ups - 50 KB Snatch 24/16 - 50 Overhead KB Lunge Steps 24/16 - 100 Cal Row TC = 28 mins ...

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  • WOD 15-8 / Back Squats

    15 augustus 2017, 06:52WOD

    Strength/Skills: 25 mins - 7 x 8 Back Squats Conditioner: 7 Min AMRAP - 14 Snatch Grip Deadlifts 95/55 - 10 Power Snatches - 6 Lunge steps alt. —-> 4 min rest then repeat     ...

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  • WOD 14-8 / Bench Press

    14 augustus 2017, 07:24WOD

    Strength/Skills: 20 mins - 8 x 5 Bench Press AHAP Conditioner: For Time! - 400m Run - 10 Hang Power Cleans 135/95 - 400m Run - 20 Hang Power Cleans 115/75 - 400m Run - 30 Burpees - 400m Run - 40 Wall Balls 20/14 - 400m Run - 50 Sit-ups TC = 20 mins ...

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  • WOD 13-8 / Team WOD

    13 augustus 2017, 06:00WOD

    Conditioner: For Time! - 50/50 Cal Bike/Row - 100 Deadlifts 225/155 - 50 Synchro Burpees - 80 Power Cleans 135/95 - 50 Synchro Burpees - 60 Front Squats 135/95 - 50 Synchro Burpees - 40 Shoulder to Overhead 135/95 - 50 Synchro Burpees - 20 Thrusters 115/75 - 50/50 Cal Bike/Row ...

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  • WOD 12-8 / "Elizabeth"

    12 augustus 2017, 06:00WOD

    Strength/Skills: 15 mins to find 1 rm - Squat Clean & Jerk Conditioner: For Time! “Elizabeth” 21-15-9 of: - Cleans 135/95 - Ring Dips TC = 15 mins ...

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  • WOD 11-8 / Front Squats

    11 augustus 2017, 05:17WOD

    Strength/Skills: 20 mins - 8 x 5 Front Squats Conditioner: 17 min Ladder - 1 Back Squats 115/75 - 1 C2B Pull-up - 2 Back Squats - 2 C2B Pull-up - 3 Back Squats - 3 C2B Pull-up - 4/4 - 5/5 - Etc… etc… ...

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  • WOD 10-8 / Deadlifts

    10 augustus 2017, 07:10WOD

    Strength/Skills: 12 mins - 6 x 5 Deadlift Conditioner: A: For Max Distance 15 mins - Row —-> 5 min rest B: EMOTM for 15 mins - 2 Shoulder To Overhead * From the Rack and AHAP   ...

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  • WOD 9-8 / Squat Snatch

    9 augustus 2017, 07:05WOD

    Strength/Skills: Every 2,5 mins for 25 mins - 5-5-3-3-3-2-2-2-1-1 Squat Snatches * For form and weight Conditioner: 16 min AMRAP - 8 C2B Pull-ups - 6 Squat Snatches 115/75 ...

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  • WOD 8-8 / Bench Press

    8 augustus 2017, 07:32WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Bench Press Conditioner: For Time! - 21 Deadlifts 225/155 - 21 Bench Press 155/95 - 60 DU’s - 15 Deadlifts - 15 Bench Press - 60 DU’s - 9 Deadlifts - 9 Bench Press - 60 DU’s - 6 Deadlifts - 6 Bench Press - 60 DU’s - 3 Deadlifts - 3 Bench Press - 60 DU’s TC = 20 ...

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  • WOD 7-8 / Back Squats

    7 augustus 2017, 06:30WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Back Squats Conditioner: 5 RFT - 400m Run - 5 Barbell Roll Outs - 10 Hang Power Clean 155/115 - 15 KB Swings 28/20 TC = 25 mins ...

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  • WOD 6-8 / Deadlifts

    6 augustus 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 10 mins - 5 Deadlifts Conditioner: For weight! 20-10-19-9-18-8-17-7-16-6-15-5-14-4-13-3-12-2-10-1 - Cal Row - Bench Press AHAP each set * After Each set 1 Rope Climb ( total 20!) Score = Total weight on Benchpress! TC= 35 min ...

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  • WOD 5-8 / "Karen meets Jacky"

    5 augustus 2017, 07:24WOD

    Conditioner: For Time! “Karen meets Jackie” - 150 Wall Balls 20/14 ——— - 1k Row - 50 Thrusters 45/30 - 30 Pull-Ups ** TC= 10 mins with each lady Strength/Skills: 15 mins - 3-3-3-3-3 Bench Press ...

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  • WOD 4-8 / Front Squats

    4 augustus 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Front Squats AHAP Conditioner: 30 Mins work 1st Min:  Static Farmers Hold AHAP! * Each drop is 7 Air Squats 2nd Min: AMRAP of - 3 Pull-Ups - 5 Push-Ups - 7 Air Squats * Score= Total rounds on 2nd minute ...

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  • WOD 3-8 / Hang Power Clean

    3 augustus 2017, 07:37WOD

    Strength/Skills: 20 min E.M.O.T.M Min 1-4: 5 Hang Power Clean 135/95 Min 5-8: 3 Hang Power Clean 155/115 Min 9-12: 2 Hang Power Clean 175/120 Min 13-16: 2 Hang Power Clean 200/135 Min 17-20: 2 Hang Power Clean 225/155 * With an ongoing clock after min 20 you have 5 mins for a 1 rep Max Hang Power ...

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  • WOD 2-8 / Chipper for time

    2 augustus 2017, 06:48WOD

    Conditioner: For time! - 150 DU’s or 5 mins trying - 2 rounds of 30 deadlifts 115/75 30 Front rack Lunge Steps 30 Push Press - 2 rounds of 50 Knees To Elbow 50 Wall balls 20/14 - 1 Mile Run * TC = 45 min ...

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  • WOD 1-8 / Strict-Kipping Pull-ups

    1 augustus 2017, 07:21WOD

    Strength/Skills: Every 2 mins for 16 mins - MAX rep strict —> kipping Pull-ups Conditioner: 15 Min AMRAP - 21 Sit-ups - 15 Overhead Squat 115/35 - 9 Power Snatch ...

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  • WOD 31-7 / Push Press

    31 juli 2017, 06:49WOD

    Strength/Skills: 15 mins to find an 1 RM - Push Press Conditioner: 25 Min Ladder of - 1 Handstand Push Up - 2 Barbell Roll Out - 3 Bent Over Row 115/65 - 2 Handstand Push Ups - 3 Barbell Roll Outs - 4 Bent Over Row - 3 HSPU - 4 BBRO - 5 BOR - 4/5/6 - 5/6/7 Etc… etc… * Keep HSPU strict ...

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  • WOD 29-7 / Team WOD

    29 juli 2017, 20:09WOD

    Conditioner: In teams of 2 - 100 Cal Bike - 100 Wall Balls 20/14 - 80 Cal Bike - 80 Deadlifts 135/95 - 60 Cal bike - 60 Hang Power Cleans 135/95 - 40 Cal Bike - 40 Pull-ups - 20 Cal Bike - 20 Muscle-ups or scale = Ring dips * Both people do half the reps ** You can start on ...

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  • WOD 29-7 / "Barbara"

    29 juli 2017, 07:08WOD

    Conditioner: “Barbara” 5 Rounds for time of: - 20 Pull-ups - 30 Push-ups - 40 Sit-ups - 50 Squats * 3 mins rest between rounds ** If you can RX this workout in under 25 Mins you have the option to complete Full Barbara by completing 2 more rounds for a total of 5 rounds., maintaining 3 mins ...

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  • WOD 28-7 / Deadlifts

    27 juli 2017, 21:39WOD

    Strength/Skills: 15 mins to find an 1 RM - Deadlift * Example Rep scheme 10-8-6-3-3-1-1-1-1 Conditioner: For Time! - 20 Deadlifts 135/95 - 20 Box Jumps 24″/20″ - 20 HR Push Ups - 20 Deadlifts 175/120 - 20 Box Jumps - 20 HR Push Ups - 20 Deadlifts 225/155 - 20 Box Jumps - 20 HR Push Ups - 20 Deadlifts 265/185 - 20 Box ...

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  • WOD 27-7 / Rope Climbs

    27 juli 2017, 07:44WOD

    Strength/Skills: - Power Cleans Conditioner: For Max Reps! 5 Rounds of the sequence: min 1: Burpee + 2 wallballs 20/14# min 2: Rest min 3: Toes To Bar min 4: Rest min 5: Power Clean 135/94 min 6: Rest min 7: Rope Climb ...

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  • WOD 26-7 / Strict Press

    26 juli 2017, 06:33WOD

    Strength/skills: 15 mins to find 1 RM - Strict Press * Example rep scheme 10-8-6-6-3-3-1-1-1 Conditioner: 20 Min AMRAP - 5 Toes to Bar OR Knees to Elbow - 10 Push Up - 15 Air Squats - 20 Cal Row ...

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  • WOD 25-7 / Back Squats

    25 juli 2017, 07:35WOD

    Strength/Skills: Every 2 mins for 14 mins - 6-6-6-3-3-3 Back Squats Conditioner: For Time! - 21 Sumo Deadlift High Pull 115/65 - 21 Box Jumps 24″/20″ - 40 DU’s - 15 SDHP - 15 Box Jumps - 40 DU’s - 9 SDHP - 9 Box Jumps - 40 DU’s - 15 SDHP - 15 Box Jumps - 40 DU’s - 21 SDHP - 21 Box Jumps - 40 DU’s TC = 20 mins ...

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  • WOD 24-7 / Clean complex

    24 juli 2017, 06:57WOD

    Strength/Skills: Every 2 mins for 16 mins - 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: 30 Min E.M.O.T.M 1st min = 5 Hang Power Clean AHAP! 2nd min = 12/10 Cal Row 3rd min = 8 Burpee Box Jumps 24″/20″ * Score is MAX weigth HPC   ...

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  • WOD 23-7 / Press complex

    23 juli 2017, 01:04WOD

    Conditioner: For Max Weight: 1o Sets 1 set = From Rack Unbroken: 1 Strict Press 2 Push Press 3 Push Jerk * Rest as needed between sets ** Total time = 45 Mins   ...

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  • WOD 22-7 / "Diane"

    22 juli 2017, 06:38WOD

    Strength/Skills: 20 mins to set a real heavy Deadlift - rep schele 10-8-6-4-2-1-1-1-1 * In relation to today’s Conditioner use the 10-8-6-4-2 as a “w-up” and building up the weight and then… use 4 real attempts to set a heavy 1 Conditioner: For Time! 21-15-9 - Deadlift 225/155 or scale = 60% of heavy 1 - Handstand Push ...

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  • WOD 21-7 / Chipper

    20 juli 2017, 22:29WOD

    Skills: HSPU Conditioner: For Time! - 25 Pull-ups - 20 Wall balls 20/14 - 15 Knees to Elbows - 10 Hang Power Cleans 155/115 - 5 HSPU - 1k Row - 5 HSPU - 10 Box Jumps 24″/20″ - 15 Toes to Bar - 20 Squats - 500m Row - 10 HSPU - 10 Hang Power Cleans 155/115 - 50 Squats - 10 Muscle-ups TC = 30 mins ...

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  • WOD 20-7 / Squat or Power Clean

    20 juli 2017, 06:59WOD

    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 19-7 / Back Squats

    19 juli 2017, 06:54WOD

    Strength/Skills: 20 mins to find an 1 RM - Back Squat * Rep scheme example 8-8-6-6-5-3-3-1-1-1-1 Conditioner: 6 RFT - 12/10 Cal Row - 8 Burpees On Plate - 6 Box Jumps 24″/20″ - 36 DU’s TC = 20 mins ...

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  • WOD 18-7 / Strict Press

    18 juli 2017, 06:47WOD

    Strength/Skills: 20 mins to find an 1 RM - Strict Press Conditioner: TABATA’s for MAX reps - Ground To Overhead 115/75 —-> 1 min rest - Russian KB Swings 24/16 —-> 1 min rest - Back Squat 135/95 —-> 1 min rest - Deadlifts 155/115 * TABATA = 8 rounds x 20 sec AMRAP, 10 sec rest ...

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  • WOD 17-7 / Pistols

    17 juli 2017, 06:47WOD

    Strength/Skills: Every 2 mins for 16 mins - 5 Pistols (each leg) Conditioner: 15 min AMRAP - 10 Front racked Lunges 95/65 – 10 Pull-ups - 10 10 Wall Balls 20/14 - 10 Burpees ...

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  • WOD 16-7 / Bench Press

    16 juli 2017, 06:00WOD

    Strength/Skills: Every 2 Mins for 16 Mins - 8-8-6-6-3-3-3-3 Bench Press Conditioner: 23 min Ladder - 1 Thruster 115/65 - 2 Burpees over the bar - 3 Strict Pull-ups - 2 Thruster - 3 Burpees over the bar - 4 Strict Pull-ups - 3/4/5 - 4/5/6 - 5/6/7 - Etc… etc…   ...

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  • WOD 15-7 / "Angie"

    15 juli 2017, 07:11WOD

    Skills: DU’s practice Conditioner: “Angie” For time! - 100 Pull-ups - 100 Push-ups - 100 Sit-ups - 100 Squats # Afterbash: 300 DU’s * You can not break up the sequence, you must do 100 pull-ups before moving on to push-ups. ** Compare to 8-10-2016 ...

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  • WOD 14-7 / Clean & Jerk

    14 juli 2017, 05:23WOD

    Strength/Skills: 15 min to find a 1 RM - Clean & Jerk Conditioner: 4 RFT - 10 Squat Cleans 135/95 - 8 Lateral Burpees over the Bar - 6 Power Clean & Jerks * TC = 25 mins ...

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  • WOD 13-7 / Plyometrics & Pull-ups

    13 juli 2017, 07:08WOD

    Plyometric/Strength: Every 2 mins for 12 Mins - 5 Box Jumps 30″/24″ - 5 Strict Pull Ups - Max Effort Hanging L-Sit Hold * Pull-ups weigthed if you can! Conditioner: For Time - 400m Row - 10 Power Cleans 155/115 - 15 Wall Balls 20/14 - 25 Pull-Ups - 50 KB Swings 24/16 - 25 Pull-Ups - 15 Wall Balls 20/14 - 10 Power ...

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  • WOD 12-7 / Deadlifts

    12 juli 2017, 07:15WOD

    Strength/Skills: Every 2 mins for 14 mins - 8-8-6-6-3-3-1 Conditioner: For Time! 3-6-9-12-15-18-21 - Ring Push-ups - Knees To Elbows - Deadlifts 225/155 TC = 25 mins ...

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  • WOD 11-7 / Snatch

    11 juli 2017, 07:03WOD

    Strength/Skills: E.M.O.T.M for 10 mins - 1 Snatch (Full or Power) AHAP Conditioner: 17 min AMRAP - 40 Snatches 65/55 - 50 DU’s - 30 Snatches 95/65 - 50 DU’s - 20 Snatches 115/75 - 50 DU’s - 10 Snatches 135/95 - 50 DU’s - AMRAP Snatches 155/115 ...

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  • WOD 10-7 / Front squats

    10 juli 2017, 06:58WOD

    Strength/Skills: Every 2 mins for 14 mins - 6-6-4-4-2-2-1 Front Squat Conditioner: 5 RFT - 15 Deadlift 135/95 - 10 Push Press 135/95 - 15 Toes To Bar - 10 C2B Pull Ups TC = 20 mins ...

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  • WOD 9-7 / Strict Press

    9 juli 2017, 06:00WOD

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

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  • WOD 8-7 / Benchmark Day

    8 juli 2017, 06:00WOD

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

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  • WOD 7-7 / Plyometrics

    7 juli 2017, 05:00WOD

    Strength/Skills: E.M.O.T.M for 10 mins - 5 Box Jumps 30″/24″ * Think max force and hip explosion on each rep not max speed b/w reps. ** Land as soft as you can!!!! Conditioner: For MAX distance & MAX Weight In buddy Teams of 2 buddy 1: 8 Min Row for Max Distance. buddy 2: 8 Min EMOTM 3 ...

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  • WOD 6-7 / Back Squats

    6 juli 2017, 07:11WOD

    Strength/Skills: Every 2 mins for 14 mins - 6-6-4-4-2-2-1 Back Squats * Find an 1 RM for today! Conditioner: For Time! 3-9-15-21-27 - Lunges Steps 24/16 - Toes to Ring - C2B Pull-ups * TC = 25 mins ...

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  • WOD 5-7 / "Barbell Complex

    5 juli 2017, 06:00WOD

    Skills: Power Cleans Conditioner: For Max LOAD!!! “Bear Complex” 5 sets of 7 rounds: - 1 Power Clean - 1 Front Squat - 1 Push Press - 1 Back Squat - 1 Push Press * You may NOT drop the bar between rounds ** Rest as needed between sets!!! *** Compare to 16-2 ...

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  • WOD 4-7 / Muscle-ups

    4 juli 2017, 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: 20 Min AMRAP - 10 Russian KB Swings 32/24kg 3 sets of Gymnastic Complex: - 1 Knees To Elbow - 1 Toes To Bar - 1 Pull-ups - 1 C2B Pull-ups ...

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  • WOD 3-7 / Power Cleans

    3 juli 2017, 07:31WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Power Cleans Conditioner: 20 Min AMRAP - 25 Cal Row - 25 HR Push-Ups - 25 Pull-Ups - 25 Wall Balls 20/14 - 25 Power Cleans 135/95 * Compare to 30-1-2017 ...

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  • WOD 1-7 / Benchmark Day

    1 juli 2017, 06:00WOD

    Strength/Skills: Every 3 mins for 21 mins - 3 Clean & Jerks Conditioner: For Time! Double “Grace” - 60 Clean & Jerks 135/95 TC = 20 mins * Tie break time after first 30 reps ** Compare to 16-4-2016 ...

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  • WOD 30-6 / Front Squats

    30 juni 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins - 3 Front Squats AHAP! Conditioner:  2 rounds of AMRAP 1: 2 Mins Max Sit-ups —-> Then immediately do AMRAP 2: 8 Mins AFAP - 20 DU’s - 5 SDHP 155/115 - 10 KB Swings 28/20 * 3 min rest between rounds   ...

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  • WOD 29-6 / Strict Press

    29 juni 2017, 07:08WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Strict Press AHAP! Conditioner: For time! - 21 Deadlifts 190/120 - 40 Air Squats - 21 Burpee to target - 15 Deadlifts - 40 Air Squats - 15 Burpee to target - 9 Deadlifts - 40 Air Squats - 9 Burpee to target - 6 Deadlifts - 40 Air Squats - 6 Burpee to target - 3 ...

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  • WOD 27-6 / Weighted Pull-ups

    28 juni 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins - 8-6-6-4-4-3-3 Pull-ups * Weigthed if you can! Conditioner: 25 min AMRAP - 50 Push Jerks 135/95 - 40 Push Press 115/75 - 30 Strict Press 95/55 - 20 HR Push-ups - 10 Ring Dips - Remaining Time = AMRAP HSPU ...

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  • WOD 27-6 / Back Squats

    27 juni 2017, 07:14WOD

    Strength/Skills: Every 2 mins for 14 mins - 8-6-6-4-4-2-2 Back Squats Conditioner: 6 RFT - 1 Rope Climb - 15 HR Push-ups - 15 Pull-ups - 45 DU’s TC = 25 mins ...

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  • WOD 26-6 / Chipper for time!

    26 juni 2017, 06:57WOD

    Skills: - Rowing technique Conditioner: For time! - 50 Cal Row - 50 Box Jump 24″/20″ - 50 Deadlifts 155/115 - 50 Wall Balls 20/14 - 50 Ring Dips - 50 Wall balls - 50 Deadlifts - 50 Box Jump - 50 Cal Row TC = 35 min ...

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  • WOD 25-6 / Snatch Complex

    25 juni 2017, 06:00WOD

    Strength/Skills: Every 3 mins for 18 mins - Muscle Snatch + Hang Muscle Snatch - Power Snatch + Hang Power Snatch - Squat Snatch + Hang Squat Snatch - Drop Snatch + Snatch Balance - Back Rack Push Press + Back Rack Push Jerk + Back Rack Split Jerk * 1 unbroken cycle each 3 mins, build ...

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  • WOD 24-6 / Brind a friend day II

    24 juni 2017, 06:00WOD

    Conditioner: In buddy teams Buy in: 1500M Row 10 RFT alternating each round - 10 Thrusters 95/65 - 10 Burpees Buy out: 100 Med Ball Lunges 20/14 TC = 20 mins * Friends do 8 WB’s and 8 Burpees ...

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  • WOD 23-6 / Barbell complex

    23 juni 2017, 06:00WOD

    Skills: Take 15 mins for skill training - Barbell excersise Conditioner: 5 Rounds for MAX weight 1 Round = 3 unbroken cycles of - 1 Hang Squat Clean - 1 Hang Power Clean - 1 Squat Clean - 1 Shoulder To Overhead * Rest as needed between rounds ** Total training time should not exceed 35 mins ...

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  • WOD 22-6 / Bench Press

    22 juni 2017, 06:54WOD

    Strength/Skills: Every 2 mins for 10 mins - 5 Bench Press Conditioner: 15 min AMRAP - 35 Sit-ups - 25 Lunge steps with 24/16 - 15 Sumo Deadlift High Pull 24/16 -—–> 3 min Rest For Max distance (meters) - 15 Min Row * With E.3.M.O.T.M 5 Burpee over the rower ...

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  • WOD 21-6 / Front Squats

    21 juni 2017, 07:12WOD

    Strength/Skills: Every 2 mins for 16 mins - 10-10-8-8-4-4-4-4 Front Squats Conditioner: 3 RFT - 30 Cal Row - 30 Wall Balls 20/14 - 30 KB Swings 24/16 - 30 Box Jump overs 24″/20″ TC = 24 mins ...

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  • WOD 20-6 / Clean complex

    20 juni 2017, 07:27WOD

    Strength/Skills: Every 2 mins for 14 mins - 2 Hang Power Cleans + 1 Front Squats + 1 Jerk Conditioner: 17 Min AMRAP - 15 Wall balls 20/14 - 5 Hang Power Clean @ BW - 200m Row OR Run * Choose your weakest on running/rowing!       ...

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  • WOD 19-6 / Push Press

    19 juni 2017, 06:39WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Push Press * From the rack and AHAP! Conditioner: For Time! 27-21-15-9-3 - O/H Plate Lunges 45/35 - Toes To Bar - HSPU TC = 25 mins     ...

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  • WOD 18-6 / Bench Press

    18 juni 2017, 06:00WOD

    Strength/Skills: Every 2 Mins for 12 Mins - 8-6-6-3-3-3 Bench Press Conditioner: 21 Mins AMRAP - 200m Run - 6 Toes to Bar - 8 Back Squats 135/95 ...

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  • WOD 17-6 / Team WOD

    17 juni 2017, 06:00WOD

    Skills: 15 mins technique training - Barbell excersices Conditioner: “Yeah another Buddy ” 10 Min AMRAP In a buddy team: - B1 Plate Bearhug 45/35 - B2 Max Reps Power Clean 135/95 ——-> 2 Min Rest 8 Min AMRAP - B1 Plate Bearhug 45/35 - B2 Max Reps Push Jerk  115/75 ——-> 2 Min Rest 6 Min AMRAP - B1 Plate Bearhug 45/35 - B2 ...

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  • WOD 16-6 / Weighted Pull-ups

    16 juni 2017, 05:00WOD

    Strength/Skills: Every 2 mins for 10 mins - 5 Strict Pull-ups - 10 Ring dips * Weighted if you can!! Conditioner: 5 RFT - 10 HSPU - 30 Sit-ups - 10 Alt KB Snatches 24/16 - 30 Box Jump overs 24″/20″ TC = 25 mins ...

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  • WOD 15-6 / Weigthed Lunges

    15 juni 2017, 07:15WOD

    Strength/Skills: Every 2 mins for 10 mins - 10 Lunge steps * As heavy as possible Conditioner: For MAX weigth! Every 2 mins for 30 mins - 1 Strict Press - 2 Push Press - 3 Push Jerk - 4 Thrusters * Try To increase weight after 5 cycles ( minute 10 and 20 ) ** Try To increase weight EACH ...

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  • WOD 14-6 / Deadlifts

    14 juni 2017, 07:22WOD

    Strength/Skills: Every 2 mins for 14 mins - 8-6-6-4-3-3-3 Deadlifts Conditioner: 21 min AMRAP - 17 Cal Row - 7 Muscle-ups - 17 KB Swings 24/16 ...

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  • WOD 13-6 / Strict Press

    13 juni 2017, 07:11WOD

    Strength/Skills: Every 2 mins for 10 mins - 5 Strict Press * From the rack, and AHAP! Conditioner: For MAX Reps! 6 Min AMRAP - 800m Run - Remaining Time = Air Squats —-> 2 min rest 7 Min AMRAP - 800m Run - Remaining Time = Box Jumps 24″/20″ —-> 3 min rest 8 Min AMRAP - 800m Run - Remaining Time = Burpee ...

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  • WOD 12-6 / Back Squats

    12 juni 2017, 07:13WOD

    Strength/Skills: Every 2,5 mins for 25 mins - 10-8-6-6-4-4-2-2-2-2 * Lifting heavy creates an strong core and six pack, so GO HEAVY! Conditioner: For time! 35-25-15 - Wall Balls 20/14 - Sit-ups - Alt Lunge Steps - DU’s TC = 17 mins ...

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  • WOD 11-6 / Deadlifts

    11 juni 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 16 mins - 3 Deadlifts Conditioner: For Time! 1600m KB run with 24/16kg @ 400m: 25 alt KB snatches @ 800m: 20 alt KB snatches @ 1200m: 15 alt KB snatches @ 1600m: 10 alt KB snatches TC = 20 mins ...

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  • WOD 10-6 / Team WOD

    10 juni 2017, 06:00WOD

    Skills: Kipping/Butterfly Pull-Ups Conditioner: In Buddy Teams For Time! - 300 DU”s - 50 Pull-Ups - 200 Sit Ups - 50 Pull-Ups - 100 Burpees - 50 Pull-Ups - 100 Box Jumps overs 24″/20″ - 50 Pull-Ups - 2K Row * Buddy 1 Works = Buddy 2 rests. ** Reps can be partitioned as the team chooses! ...

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  • WOD 9-6 / Chipper for time!

    9 juni 2017, 06:00WOD

    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 8-6 / Clean Complex

    8 juni 2017, 07:44WOD

    Strength: Every 2 mins for 14 mins - 1 Clean + 1 Hang Clean + 1 Front Squats + 1 Jerk Conditioner: 20 Min AMRAP - 2 Deadlifts - 2 Power Clean - 2 Push Press - 2 Front Squat - 2 Push Press - 2 Back Squat ...

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  • WOD 7-6 / Bench Press

    7 juni 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Bench Press Conditioner: 30 min AMRAP - 1 Strict Pull-up or 1 Negative PU - 3 Kipping/Butterfly PU or 3 Jumping PU - 5 Toes to Bar - 7 Ring Dips - 11/9 Cal Row * Catch is every 2 mins perform 5 burpees!! ...

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  • WOD 6-6 / Front Squats

    6 juni 2017, 07:18WOD

    Strength/Skills: Every 2 mins for 14 mins - 8-8-5-5-2-2-2 Front Squats Conditioner: 7 RFT - 8 Snatches 95/55 - 9 Ring Dips - 10 Pull-ups TC = 22 mins ...

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  • WOD 5-6 / Pinkster WOD

    5 juni 2017, 07:59WOD

    Conditioner: In Buddy 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 - 120 Deadlifts 225/115 - 200m run - ...

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  • WOD 3-6 / Team WOD

    2 juni 2017, 20:42WOD

    Conditioner: 20 min AMRAP - B1: Row for MAX distance - B2: AMRAP of: 7 Burpee Box Jumps 24″/20″ 11 SDHP 28/20 30m Sprint 1 Legless Rope Climb ——-> 5 min rest Then… continue AMRAP for 15 mins * Every buddy complete 1 round then switch places ** During the 5 min rest the rowing is ONGOING, alternate between buddy’s! ...

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  • WOD 2-6 / Deadlifts

    2 juni 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 10 Deadlifts AHAP Conditioner: 5 RFT - 9 Hang Power Snatches 115/75 - 15 Burpees over the bar - 27 DU’s TC = 25 mins ...

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  • WOD 1-6 / Press complex

    1 juni 2017, 07:20WOD

    Strength/Skills: Every 2 mins for 14 mins - 3 Push Press + 2 Push Jerks Conditioner: 25 Min AMRAP - 5 Hang Power Clean & Press 135/95 - 15 Wall balls 20/14 - 20/17  Cal Row ...

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  • WOD 31-5 / Weigthed Pull-ups

    31 mei 2017, 07:24WOD

    Strength/Skills: Every 3 mins for 15 mins - 5 Strict Pull-ups * Add weigth if you can! Conditioner: For Time! - 800m Run - 50 KB Swings 24/16 - 600m Run - 40 KB Swings 24/16 - 400m Run - 30 KB Swings 24/16 - 200m Run - 20 KB Swings 24/16 - 100m Run - 10 KB Swings 24/16 TC = 22 mins ...

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  • WOD 30-5 / Clean Complex

    30 mei 2017, 06:50WOD

    Strength/Skills: Every 2 mins for 14 mins - 1 Clean pull + 1 Clean + 1 Jerk Conditioner: 30 min Ladder - 5 Power Cleans AHAP - 10 Toes to Bar - 10 Power Cleans - 20 Toes to Bar - 15 Power Cleans - 30 Toes to Bar - 20/40 - 25/50 * Steady pace NOT speed, and focus on quality ...

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  • WOD 29-5 / Front Squats

    29 mei 2017, 06:54WOD

    Strength/Skills: Every 2 mins for 14 mins - 8-8-6-6-3-3-3 Front Squats Conditioner: 6 RFT - 210m Row - 15 Burpees - 9 Box Jump overs 24″/20″ - 6 KB Lunges 28/20 TC = 25 mins ...

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  • WOD 28-5 / Snatch Complex

    28 mei 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 1 Snatch + 1 Hang Snatch + 1 Overhead Squat + 1 Back Push Press * Full or Pwr pick your weakest, and Snatch grip on the PP Conditioner: For Time! 27-21-15-9 - Power Snatch 115/35 - Cal Row TC = 30 mins   ...

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  • WOD 26-5 / Push Press

    26 mei 2017, 00:25WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Push Press Conditioner: 20 min AMRAP - 5 Strict Pull-ups - 10 KB Swing 32/24 - 15 Air Squats - 20 DU’s ...

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  • WOD 25-5 / Weigthed Lunges

    25 mei 2017, 06:48WOD

    Strength/Skills: Every 2 mins for 12 mins - 12 Weigthed Lunges Conditioner: 12 Min AMRAP   - 9 Pull-ups - 11 Push Press 95/55 - 13 Wall Balls 20/14 ——> 3 min Rest 8 Min AMRAP - 7 Pull-ups - 9 Push Press 95/55 - 11 Wall Balls 20/14 ——> 3 min Rest 4 Min AMRAP - 5 Pull-ups - 7 Push Press 95/55 - ...

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  • WOD 24-5 / Clean Complex

    24 mei 2017, 07:19WOD

    Strength: Every 2 mins for 16 mins - 1 Clean from Ground + 1 Hang 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 ...

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  • WOD 23-5 / Hero "Bull"

    23 mei 2017, 07:07WOD

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

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  • WOD 22-5 / Deadlifts

    22 mei 2017, 07:06WOD

    Strength/Skills: Every 2 mins for 16 mins - 8-8-5-5-3-3-1-1 Conditioner: For Time! - 800m Run - 5 Clean & Jerks 185/135 - 400m Run - 10 Clean & Jerks 155/115 - 200m Run - 15 Clean & Jerks 135/135 - 800m Run - 5 Clean & Jerks 185/135 TC = 25 mins ...

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  • WOD 21-5 / For MAX reps

    21 mei 2017, 06:00WOD

    Strength: For MAX reps!!! Strict Press  115/65 Push Press 115/65 Push Jerk 115/65 * 2 mins rest b/w sets Conditioner: 15 min AMRAP Buy in: 100 DU’s OR 3 mins trying - 10 HSPU - 10 Toes to Bar - 10 O/H Lunge steps 45/25 - 10 Sit-Ups ...

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  • WOD 20-5 / Buddy WOD

    20 mei 2017, 06:00WOD

    Skills: Take 12 mins to work on: - Kipping/butterfly Pull-ups or Muscle-ups Conditioner: 30 min buddy team AMRAP - 1K Row - 20 Hang Power Cleans 155/115 - 10 Muscle-ups or C2B Pull-ups + Push-ups ...

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  • WOD 19-5 / Back Squats

    19 mei 2017, 06:00WOD

    Strength: Every 2 mins for 14 mins - 8-8-6-6-3-3-3 Back Squats Conditioner: For Time! - 100 DU’s (or 4 mins trying) - 60 Goblet Squats 28/20 - 50 Wall Balls 20/14 - 40 Burpees - 30 KB Swings 28/20 - 20 Push-ups - 10 Jumping Lunges (Each Leg) - 5 Rope Climbs TC = 25 mins   ...

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  • WOD 18-5 / Weighted Push-ups

    18 mei 2017, 07:26WOD

    Power: Every 2 mins for 10 mins - 10 Reps weighted Push Ups * Use a plate that is challenging, you should not be able to do more than 12 Reps! Conditioner: 2 RFT - 40/30 Cal Row - 30 Thrusters 115/75 - 25 Box Jump 24″/20″   ...

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  • WOD 17-5 / Weighted Lunges

    17 mei 2017, 06:50WOD

    Strength/Skills: Every 2 mins for 14 mins - 10 Weighted lunges * Go heavier then last week!!! Conditioner: For time! 21-15-9 Sumo DLHP 28/20 Wall balls 20/14 DU’s x4 (84-60-36)   ...

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  • WOD 16-5 / Snatch Complex

    16 mei 2017, 07:10WOD

    Strength/Skills: Every 3 mins for 18 mins UNBROKEN! - Snatch Pull + Hi-Hang Snatch + Snatch Balance + Overhead Squat + Snatch Pull + Hang Snatch + Snatch Balance + Overhead Squat + Snatch Pull + Full Snatch + Snatch Balance + Overhead Squat Conditioner: 12 min AMRAP - 5 Toes to Bar - 7 Shoulder to ...

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  • WOD 15-5 / KB Snatch

    15 mei 2017, 07:35WOD

    Strength/Skills: E.M.O.T.M for 8 mins Even Mins: 5 KB Snatches L-Arm Odd Mins: 5 KB Snatches R-Arm Conditioner: Chipper for time! - 800m Run - 10 Muscle-ups - 600m Run - 10 Muscle-ups - 400m Run - 10 Muscle-ups - 200m Run - 10 Muscle-ups - 100m Run TC= 20 min ...

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  • WOD 14-5 / Deadlifts

    13 mei 2017, 19:39WOD

    Strength: Every 2 mins for 14 mins - 8-6-6-4-3-3-3 Deadlifts Conditioner: 10 RFT - 10 Back Squats 135/95 - 10 burpees over the bar * TC = 20 mins   ...

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  • WOD 13-5 / Partner up!

    13 mei 2017, 06:15WOD

    Skills: KB Snatch Conditioner: “Buddy WOD” For Time! - 2k Row - 200 DU’s - 100 Air squats - 100 KB Swings 24/16 - 100 HR Push – ups - 100 KB Snatch 24/16kg - 100 Overhead KB Lunge steps 24/16 - 100 Burpees TC = 40 mins ...

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  • WOD 12-5 / Weighted Lunges

    12 mei 2017, 07:02WOD

    Strength/Skills: Every 3 mins for 15 mins - 12 Lunge steps AHAP! Conditioner: 2 RFT - 750m Row - 15 Power Cleans 155/115 - 20 Toes 2 Bar - 25 Air Squats * TC = 20 mins ...

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  • WOD 11-5 / HSPU

    11 mei 2017, 07:29WOD

    Skill: Handstand Push-up Conditioner: For Time! - 15 HSPU - 15 Ring Dips - 20 Hand Release Push-ups - 200m Run ————– - 10 HSPU - 15 Ring Dips - 20 Hand Release Push-ups - 200m Run ————– - 5 HSPU - 15 Ring Dips - 20 Hand Release Push-ups - 200m Run TC= 25 min     ...

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  • WOD 10-5 / Front Squats

    10 mei 2017, 06:57WOD

    Strength: Evert 2 mins for 14 mins - Front Squats 7-7-5-5-3-3-3 reps Conditioner: For MAX reps! 4 Min AMRAP of - 10 KB Snatch 24/16 - 20 O/H Plate Lunges 45/25 ——> 2 Min rest 4 Min AMRAP of - Cal Row ——> 2 Min Rest 4 Min AMRAP of - 10 KB Snatch 24/16 - 20 O/H Plate Lunges 45/25 ——> 2 Min rest 4 ...

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  • WOD 9-5 / Weighted Pull-ups

    9 mei 2017, 07:03WOD

    Strength: Every 2 mins for 12 mins - Strict Pull-ups 8-6-6-5-4-4 * Weighted if can!!! Conditioner: For Time! 21-15-9-15-21 - Chest To Bar Pull-Ups - Box Jumps 30″/24″ - Sit-ups TC = 18 mins ...

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  • WOD 8-5 / Clean Complex

    8 mei 2017, 07:01WOD

    Strength/Skills: E.M.O.T.M for 16 mins - Even: 1 Hi-Hang Clean + 2 Hang Cleans - Odd: 12 Half Kneeling KB Press * Build up in weight Conditioner: 5 Rounds for time - 10 Push Press 115/75 - 10 Push-Ups - 10 Burpee + Ball Slams 20/14 - 20 DU’s TC = 15 Mins ...

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  • WOD 7-5 / Front Squats

    7 mei 2017, 06:00WOD

    Strength: Every 2 mins for 14 mins - 3 Front Squats Conditioner: For MAX reps! Against a 4 min running clock, complete: - 25 KB Swings 24/16 - 400M Run - DU’s x Max Reps *Rest 4 mins between sets, repeat 4 times! ...

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  • WOD 6-5 / Press Complex

    6 mei 2017, 06:00WOD

    Strength/skills: Every 2 mins for 10 mins - 2 Push Press + 3 Push Jerks * Go as heavy as possible unbroken Conditioner: Buddy WOD for Time! - 1200m Run (both teammates run at the same time) - 100 Pull-Ups - 100 DU’s - 100 KB Swings 24/16 - 100 Wall Balls 20/14 - 100 Sit-Ups * TC=25 mins ** 1 ...

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  • WOD 5-5 / Chipper Friday!

    5 mei 2017, 06:00WOD

    Skills: Toes to Bar Conditioner: For Time! - 100 Double Unders (or 4 mins trying) - 50 HR Push-ups - 40 Toes to Bar - 30 Shoulder to overhead 135/95 - 20 Alternating Front Racked lunge steps (same bar as shoulder to overhead) - 10 Burpees TC = 20 mins   ...

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  • WOD 4-5 / Deadlifts

    4 mei 2017, 07:10WOD

    Strength: 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 - 500m R0w TC= 20 mins ...

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  • WOD 3-5 / Snatch Complex

    3 mei 2017, 06:51WOD

    Strength/Skills: 14 Mins E.M.O.T.M Even Mins: 1 Hi Hang Snatch + Hang Snatch + Snatch From the Ground Odd Mins: 20 DU’s Conditioner: 12 Min AMRAP - 5 Toes to Bar - 7 Shoulder 2 Overhead 115/75 - 9 Deadlift 115/75 ...

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  • WOD 2-5 / Weigthed Lunges

    2 mei 2017, 06:58WOD

    Strength: Every 3 Mins for 15 Mins - 16 Front Racked Lunges AHAP! *Choose a weight that is challenging but still able to maintain good form! Conditioner: 18 Min AMRAP 3 Rounds of the following: - 7 Thrusters 75/55 - 7 Burpees - 7 Mountain Climbers (Each Leg) *After every 3 Rounds 50 DU’s ...

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  • WOD 1-5 / Push Press

    1 mei 2017, 06:57WOD

    Strength/skills: Every 2 mins for 10 mins - 5 Push Press Conditioner:  For Time! - 30 Hang Power Cleans 115/75 - 30 Shoulder 2 Overhead 115/75 - 30 Wall Balls 20/14 - 30 Toes 2 Bar - 3 Rope Climbs - 300m Row ...

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  • WOD 30-4 / Presses

    30 april 2017, 06:00WOD

    Strength: 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 29-4 / Team WOD

    29 april 2017, 08:14WOD

    Conditioner: “the Cardio ladder” In buddy teams! 48 Min For max distance and climb the ladder as far as possible Buddy 1: Row 1000m Buddy 2: - 1 sit up - 1 Box Jump 24″/20″ - 1 Push Up - 1 KettleBell Swing 24/16kg 2-2-2-2, 3-3-3-3 etc etc * Change positions after buddy 1 is done with the Row ** Continue ...

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  • WOD 28-4 / Deadlifts

    27 april 2017, 22:23WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Deadlifts Conditioner: 5 RFT - 10 Deadlifts 225/185 - 20 Bar Hops - 10 Wall balls 20/14 - 100 DU’s TC = 25 mins ...

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  • WOD 26-4 / Clean Complex

    26 april 2017, 06:52WOD

    Strength/Skills: Every 2 mins for 12 mins - 1 Clean Pull + 1 Clean (ground) + 1 Hang Clean * Power of Squat and as heavy as you can! Conditioner: For Time! - 10 Clean & Jerks 135/95 Then… 3 Rounds of “Cindy” - 5 Pull-ups - 10 Push-ups - 15 Air Squats - 10 Clean & Jerks 135/95 Then… 3 ...

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  • WOD 25-4 / Back Squats

    25 april 2017, 07:03WOD

    Strength: Every 2 mins for 12 mins - 3 Back Squats Conditioner: For Time! - 24 SDHP 95/65 - 12 HSPU - 18 SDHP - 9 HSPU - 12 SDHP - 6 HSPU - 6 SDHP - 3 HSPU   ...

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  • WOD 24-4 / Thrusters

    24 april 2017, 07:12WOD

    Strength/Skill: Every 2 mins for 10 mins - 5 Thrusters * AHAP (as heavy as possible) Conditioner: 4 RFT - 250m Row - 12 C2B Pull-Ups - 15 Thrusters 95/65 * TC = 20 mins ...

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  • WOD 23-4 / Press Complex

    23 april 2017, 06:00WOD

    Strength: Every 3 mins for 12 mins - Max Rep Strict Press + Max Rep Push Press Conditioner: For time! - 100 DU’s - 60 Goblet Squats 24/16 - 50 Wall Balls 20/14 - 40 Burpees - 30 KB Swings 24/16 - 20 Push-ups (deficit if possible) - 10 Jumping Lunges (Each Leg) - 5 Rope Climbs ...

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  • WOD 22-4 / Team WOD

    22 april 2017, 08:07WOD

    Skills: Overhead Squat Conditioner: Buddy Workout Every 4 mins for 24 mins 1 unbroken set for MAX weight of: - 1 Overhead Squat - 5 Back Squats - 3 Front squats * After each set 4 Tabata rounds of Air Squats ...

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  • WOD 21-4 / Muscle-ups

    21 april 2017, 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 20-4 / Front Squats

    20 april 2017, 06:50WOD

    Skill/Strength: Every 2 mins for 14 mins - 8-6-6-3-3-1-1 Front Squats Conditioner: With an 15 min running clock 1st Min – 10 Strict Pull-Ups (Unbroken) or 10 Body-Rows 2nd Min – 20 KB Swings 24/16 3rd Min – 10 Burpees 4th Min – 20 Goblet Squats 24/16 5th Min- MAX Toes to Bar UNBROKEN!!! * Score = Total Toes ...

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  • WOD 19-4 / Deadlifts

    19 april 2017, 07:31WOD

    Strength/Skills: Every 90 secs for 9 mins - 3 Deadlifts * Go as heavy as you can!! Conditioner: For Time! Buy in: 2x “Driving Range” Run Then… 3 rounds of: - 20 Box Jumps 24″/20″ - 15 Deadlifts 135/95 Then… 3 rounds of: - 20 Wall Balls 20/14 - 30 DU’s Buy Out: 35 Burpees TC =  30 mins ...

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  • WOD 18-4 / Clean & Jerks

    18 april 2017, 06:00WOD

    Skill/Strength: Every 2 mins for 14 mins - 2 Clean & Jerks Conditioner: 9 Min Ladder of - 1 Clean & Jerk 155/115 - 2 Toes 2 Bar - 2 Clean & Jerks - 4 Toes 2 bar - 3 Clean & Jerks - 6 Toes 2 Bar - 4 Clean & Jerks - 8 Toes 2 Bar…….etc —> 3 mins Rest ...

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  • WOD 17-4 / Paas TeamWOD

    17 april 2017, 06:00WOD

    Conditioner: For time! In teams of 5, complete: - 750 Wall Balls 20/14 - 500 Cal Row - 250 Power Clean 135/95 - 125 Burpees * Rotate after each 25 Calories, rep scheme is up to the team, so team-up and enjoy!!! ...

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  • WOD 15-4 / Team WOD

    15 april 2017, 08:05WOD

    Skill/Strength: Every 2 mins for 12 mins - 3 Deadlifts Conditioner: 30 min AMRAP in team of 2 Buddy 1: 750m Row Buddy 2: AMRAP - 12 Wall Balls 20/14 - 8 Knees To Elbows - 6 Deadlifts 185/115 * Switch when row is finished, buddy 1 starts where buddy 2 left! ...

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  • WOD 14-4 / Press Complex

    14 april 2017, 06:00WOD

    Strength: Every 2 mins for 14 mins - 2 Strict press + 3 Push Press * GO AHAP! 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 Balls Slams 20/14 ...

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  • WOD 13-4 / Hang Power Clean

    13 april 2017, 07:00WOD

    Skill/Strength: Every 2 mins for 15 mins - Find a 2 RM Hang Power Clean Conditioner: 5 RFT - 6 Strict Pull-ups - 12 Air Squats - 6 Goblet Squats 28/20 - 12 KB Swings 28/20 * TC = 15 mins remaining time MAX DU’s ...

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  • WOD 12-4 / Front Squats

    12 april 2017, 06:51WOD

    Strength: Every 2 mins for 12 mins - 3 Front Squats Conditioner: 16 min Ladder by 2′s - 2 Thrusters 95/65 - 2 Pull-Ups 10 Box Jumps 24″20″ ——– - 4 Thrusters 95/65 - 4 Pull-Ups 10 Box Jumps 24″20″ ——– - 6 Thrusters 95/65 - 6 Pull-Ups 10 Box Jumps 24″20″ and so on!!! ...

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  • WOD 11-4 / KB Snatch

    11 april 2017, 06:49WOD

    Skill/Strength: KB Snatch 6 Min E.M.O.T.M: Start of minute =  3 Right Arm 30 sec marker of minute = 3 Left arm Conditioner: For MAX Reps! 2 mins at each station, 1 min to switch - MAX HSPU - MAX Wall Balls 20/14 - MAX Double Unders - MAX Ring Dips - MAX Pull-ups Extra Credits: 3 Rounds of - 20 Toes to Bar - ...

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  • WOD 10-4 / Clean Complex

    10 april 2017, 06:55WOD

    Strength: Every 2 Mins for 20 Mins - 1 Clean Pull + 1 Clean from ground + 1 Split Jerk Conditioner: 12 Min AMRAP - 5 Burpee over bar - 5 Power Cleans 115/75 - 5 Shoulder 2 Overhead 115/75 - 25 DU’s ...

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  • WOD 9-4 / Weigthed Pull-ups

    9 april 2017, 07:08WOD

    Strength: Every 2 mins for 12 mins - MAX rep Pull-ups (weigthed if possible) Conditioner: 20 Min AMRAP - 12 Power Cleans 95/65 - 200m Run - 12 Shoulder to Overhead 95/65 - 200m Run - 12 Wall Balls 20/14 - 200m Run ...

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  • WOD 8-4 / Team WOD

    8 april 2017, 08:09WOD

    Strength: Every 2 mins for 12 mins - 5 Front Squats Conditioner: 25 mins for max reps, in teams of 2 With an ongoing clock and NO rest between stations - 5 min Rope Climbs - 5 min Cal Row - 5 min Farmers walk (every 25m is a rep) 32/24 - 5 min KB Swings 24/16 (Competition ...

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  • WOD 7-4 / 2 RFT

    7 april 2017, 06:00WOD

    Skill: Pick 1 to work on Conditioner: 2 Rounds for time! - 40 Deadlifts 155/115 - 40 Toes 2 Bar - 40 KB Swings 24/16 - 40 Goblet Squats 24/16 - 40 Cal Rows * TC = 30 mins ...

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  • WOD 6-4 / Deadlifts

    6 april 2017, 06:49WOD

    Skill/Strength: Every 2 mins for 14 mins - 4 Deadlifts Conditioner: 5 RFT - 6 Strict Pull-Ups - 12 Deadlifts 135/95 - 12 Hang Power Cleans 135/95 - 12 Front Squats 135/95 - 12 Toes to Bar * TC = 20 mins ...

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  • WOD 5-4 / Push Press (Jerk)

    5 april 2017, 06:53WOD

    Strength: Every 2 mins for 10 mins - 5 Push Press (for beginners) or 5 Push Jerks Auxillary Strength: Ring Dips 3 x MAX reps Conditioner: 4 Rounds at each station of: 30 sec work / 20 sec rest - Cal row - Push up plank shoulder taps (slow and controlled) - DU’s ...

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  • WOD 4-4 / Back Squats

    4 april 2017, 06:38WOD

    Strength: Every 2 mins for 14 mins - 5 Back Squats Conditioner: For time! Buy In – 6 x 30m Sprint Relays 3 Rounds of: - 10 Burpee Box Jumps 24″/20″ - 20 Pull-Ups (any style) - 30 KB Swings 24/16 Buy Out – 6 x 30m Sprint Relays TC = 21 mins ...

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  • WOD 3-4 / Thrusters

    3 april 2017, 07:03WOD

    Strength/Skill: Every 2 mins for 12 mins - 4 Thruster Conditioner: For Time! - 21 Thrusters 115/60 - 21 Pull-ups - 15 Thrusters 115/60 - 15 C2B Pull-Ups - 9 Thrusters 115/60 - 9 Muscle-Ups ...

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  • WOD 2-4 / HSPU

    2 april 2017, 06:00WOD

    Strength / Skill : Deficit HSPU / HSPU / Wall walks / HS Hold / Push-Up * Pick a skill and perform 5 x 5 reps, 2 min rest b/w sets ** HS hold = 30 sec Conditioner: 15 min AMRAP - 10 Deadlifts 135/95 - 10 Ring Dips - 15 Air Squats - 200m Run ...

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  • WOD 1-4 / Clean & Jerk

    1 april 2017, 07:42WOD

    Skill/Strength: Every 2 mins for 14 mins - 2 Clean & Jerk Conditioner: 4 RFT - 3 Clean & Jerk 175/115 - 15 Push-ups - 400m Run TC = 15 mins ...

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  • WOD 31-3 / Back Squats

    31 maart 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 10 mins - 3 Back Squat Strict Pull Ups b/w sets, 7-6-5-4-3 Conditioner: For time! Buy In: 100 DU’s then… 21-15-9 of: - Front Squat 135/95 - Pull Ups - Toes 2 Bar TC = 20 mins ...

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  • WOD 30-3 / Clean Complex

    30 maart 2017, 07:30WOD

    Skill/Strength: 15 Min E.M.O.T.M - 1 Clean + 2 Hang Cleans *Start with 50-60% of your 1RM and build load over each set, as long as form is perfect, if not stick with the current weight until you do a perfect set. Conditioner: For time! E.M.O.T.M - 7 Wall Balls 20/14 * The Catch; You must complete ...

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  • WOD 29-3 / HSPU + Ring Dips

    29 maart 2017, 07:09WOD

    Strength: 12 Min alt. E.M.O.T.M 1st Min – 6-8 HSPU or 2-3 Wall walks 2nd Min – 30 Sec Max DU’s 3rd Min – 20 Sec Max Ring Dips Conditioner: 9 Min AMRAP - 15 KB Swings 28/20 - 10 Push Presses 95/65 - 5 Burpees Over the Bar - Rest 3 Mins then… Preform 4 Rounds in team ...

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  • WOD 28-3 / Deadlifts

    28 maart 2017, 07:15WOD

    Strength: Every 2 mins for 16 mins - 3 Deadlifts Conditioner: 16 Min ladder by 2′s - 2 Pull-ups - 2 Push-ups - 2 Air Squats ...

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  • WOD 27-3 / Snatch

    27 maart 2017, 07:02WOD

    Skills/Strength: Every 90 sec for 15 mins - 1 Hi-Hang Snatch + 1 Snatch from the Ground 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 Toes to Bar ...

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  • WOD 26-3 / Push Press

    26 maart 2017, 07:20WOD

    Strength: Every 2 mins for 10 mins - 5 Push Press Strength Endurance: Push Press Max Effort Reps (-30% of 5rm) Conditioner: For Time! - 600m Run - 30 Pull-Ups - 30 Wall Balls 20/14 - 400m Run - 20 Pull-Ups - 20 Wall Balls 20/14 - 200m Run - 10 Pull-Ups - 10 Wall Balls 20/14 TC = 20 mins ...

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  • WOD 25-3 / Clean complex

    25 maart 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 1 Hi-Hang Clean + 1 Hang Clean + 2 Front Squats * Go as Heavy as you can!!! Conditioner: 25 min Buddy ladder - 1 Rope Climb - 3 Box Jumps 24″/20″ - 4 Squat Cleans 115/75 - 5 Toes to Bar - 1 Rope Climb - 4 Box Jumps 24″/20″ - 5 ...

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  • WOD 24-3 / Weighted Pull-ups

    24 maart 2017, 07:50WOD

    Strength: Every 2 mins for 12 mins - Weighted Pull-ups 6-5-4-3-3-3 Conditioner: For Time! - 50 DU’s - 50 Sit-Ups - 40 DU’s - 40 Push-Ups - 30 DU’s - 30 KB Swings 24/16 - 20 DU’s - 20 Pull-Ups - 10 DU’s - 10 HSPU TC = 20 mins ...

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  • WOD 23-3 / Front Squats

    23 maart 2017, 08:02WOD

    Strength: Every 2 mins for 14 mins - 5 Front Squats Conditioner: For Time! Buddy 1: Run 1 mile Buddy 2: AMRAP Running time B1: - 7 Burpees - 9 Push-ups - 11 KB Swings 24/16 * Both teammembers must complete the running part and AMRAP! ** TC = 20 mins Score = Running time minus AMRAP rounds (Each round is ...

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  • WOD 22-3 / Thrusters

    22 maart 2017, 08:02WOD

    Strength/Skill: Every 2 mins for 10 mins - 5 Thrusters * Try to go AS HEAVY AS YOU CAN! Conditioner: 4 RFT - 250m Row - 12 C2B Pull-Ups - 15 Thrusters 95/65 TC = 20 mins ...

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  • WOD 21-3 / Push Press

    21 maart 2017, 08:15WOD

      Skills/Strength: Every 2 mins for 10 mins - 3 Push Press AHAP Conditioner:  2 RFT - 20 Wall Balls 20/14 - 20 Burpees - 20 DU’s - 20 Ball Slams 20/14 - 20 KB Snatches 24/16 TC = 18 mins ...

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  • WOD 20-3 / Squat Clean

    20 maart 2017, 08:20WOD

    Strength/Skills: Every 2 mins for 20 mins - 2 Squat Cleans AHAP! Conditioner: For time “Couplet” 9-15-21-15-9 - Power Clean 135/95 - HSPU TC = 20 mins ...

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  • WOD 18-3 / Team WOD

    18 maart 2017, 09:00WOD

    Skills: DB Thrusters Conditioner: For time! - 100 Burpees - 100 Wall Balls 20/14 - 100 DB Thrusters 50/35 - 100 Box Jumps overs - 2K Row * 1 person works at a time ** TC = 35 min ...

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  • WOD 17-3 / Back Squats

    17 maart 2017, 06:00WOD

    Strength: 15 mins to find a 10 RM - Back Squat * 2-3 mins b/w sets Conditioner: For Time! 600m Run, then… 3 rounds of the following… - 5 Strict Pull-Ups - 10 Ball Slams 20/14 - 15 DU’s 400m Run, then… 3 rounds of the following… - 5 Strict Pull-Ups - 10 Ball Slams 20/14 - 15 DU’s Then finish with a 200m Run TC ...

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  • WOD 16-3 / Deadlifts

    16 maart 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Deadlifts Conditioner: For Time! Buy in: 1600m Run Then… 3 rounds of: - 20 Box Jumps 24″/20″ - 15 Deadlifts 135/95 Then… 3 rounds of: - 20 Wall Balls 20/14 - 30 DU’s Buy out: 30 Burpees TC = 30 mins ...

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  • WOD 15-3 / Overhead Squats

    15 maart 2017, 08:38WOD

    Strength/Skills: Every 2,5 mins for 15 mins - 3 Overhead Squat *Pause 3 sec at bottom of your overhead squat. Conditioner: For time! Buy In: 500m Row - 10 Thrusters 95/65 - 20 Pull-Ups - 30 Burpees - 40 Wall Balls 20/14 - 30 Burpees - 20 Pull-Ups - 10 Thrusters 95/65 * TC = 20 mins ...

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  • WOD 14-3 / Snatch Complex

    14 maart 2017, 06:00WOD

    Strength/Skills: E.M.O.T.M for 14 mins Even: 1 Hi-Hang Power Snatch + Hang Power Snatch + Power Snatch Odd: 20 DU’s Conditioner: 12 Min AMRAP - 5 Toes to Bar - 7 Shoulder to Overhead 115/75 - 9 Deadlift 115/75   ...

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  • WOD 13-3 / Press Complex

    13 maart 2017, 06:00WOD

    Strength: Every 2 Mins for 16 Mins - 1 Push Press + 2 Push Jerks * Find a Max on the complex Conditioner: 4 RFT - 6 Ring Dips - 8 Shoulder 2 Overhead 135/95 - 10 Ball Slams 20/14 - 20 DU’s * TC = 14 mins ...

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  • WOD 12-3 / Front Squats

    12 maart 2017, 08:25WOD

    Strength: Every 2 mins for 16 mins - 5 Front Squats Conditioner: For Time! 800m Run then 3 Rounds of Cindy… - 5 Pull-Ups - 10 Push-ups - 15 Air squats 400m Run then 3 Rounds of Cindy… - 5 Pull-Ups - 10 Push-ups - 15 Air squats 200m Run then 3 Rounds of Cindy… - 5 Pull-Ups - 10 Push-ups - 15 Air squats TC= ...

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  • WOD 11-3 / Team WOD

    11 maart 2017, 08:04WOD

    Conditioner: For Time! Buddy team WOD - 1600m Run - 60 KB Snatches 24/16kg - 30 Wall Balls 20/14 - 800m Row - 60 Alt Front Rack Lunge Steps 115/95 - 30 Burpees Over The Bar - 200 DU’s - 60 Sit Ups - 30 Ring Dips * TC = 38 mins ** 1 person works at the time, except for the Running, ...

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  • WOD 10-3 / Hang Power Cleans + PP

    10 maart 2017, 06:00WOD

    Strength/skills: Every 2 mins for 12 mins - 3 Hang Power Clean + Push Press Conditioner: 5 RFT - 6 Front Squats 135/95 - 6 Push Ups - 6 Ground to Overhead 135/95 - 6 Burpees * TC = 20 mins ...

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  • WOD 9-3 / Plyo work

    9 maart 2017, 09:25WOD

    Skill/Strength: 10 Min E.M.O.T.M - 5 Box Jumps 30″/24″ * Work on form and soft landing, instead of speed. Conditioner: 21-18-15-12-9 of: - Sumo DLHP 28/20 - Burpee Box jump over 24″/20″ - Wall Balls 20/14 ...

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  • WOD 8-3 / Deadlifts

    8 maart 2017, 06:00WOD

    Skills/Strength: Every 2 mins for 12 mins - 4 Deadlifts AHAP! * Start @ 85% Conditioner: 5 RFT - 6 Deadlifts 275/185 - 12 Knees 2 Elbow - 36 Air Squats - 12 Pull-Ups * TC = 25 min ...

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  • WOD 7-3 / Chipper For time

    7 maart 2017, 06:00WOD

    Conditioner: For Time! Buy in: 100 DU’s (or 3 min trying) - 50 KB Swings 24/16 - 50 KB Snatches 24/16 - 250m Row - 25 Pull-Ups - 25 Burpees - 250m Row - 12 Clusters 95/65 - 12 Shoulder 2 Overhead 95/65 Buy out: 50 DU’s TC = 28 mins ...

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  • WOD 6-3 / Back Squats

    6 maart 2017, 06:00WOD

    Strength: Every 2,5 Mins for 15 Mins - 5 Back Squats * Between sets 10 Strict Pull-ups! Conditioner: 16 Min AMRAP - 12 Wall Balls 20/14 - 12 Hang Power Cleans 155/115 - 12 Burpee Over Bar ...

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  • WOD 4-3 / Buddy WOD

    4 maart 2017, 06:00WOD

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

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  • WOD 3-3 / Deadlifts

    3 maart 2017, 06:00WOD

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

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  • WOD 2-3 / Back Squats

    2 maart 2017, 08:07WOD

    Strength: Every 3 mins for 12 mins - 10 Back Squats, GO HEAVY! Conditioner: For MAX reps 3 mins at each station - AMRAP of 5 Push-Ups, 10 KB Swings 24/16 - MAX DU’s - AMRAP of 10 Wall-Balls 20/14, 20 Mountain Climbers * 1 Min Rest/Rotation time! ...

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  • WOD 1-3 / Press Complex

    1 maart 2017, 07:56WOD

    Strength: Every 2,5 Mins for 15 Mins - 3 Strict Press + 2 Push Jerk Conditioner: 15 Min AMRAP - 10 KB Snatches 24/16 - 15 Toes 2 Bar - 20 Overhead Plate Lunges 45/25 - 25 DU’s ...

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  • WOD 28-2 / Front Squats

    28 februari 2017, 08:24WOD

    Strength: Every 2 mins for 12 mins - 5 Front Squats Conditioner: 4 RFT - 5 Strict Pull-Ups - 10 HSPU - 15 Wall Balls 20/14 - 200m Row TC = 15 mins ...

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  • WOD 27-2 / Clean & Jerks

    27 februari 2017, 07:59WOD

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

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  • WOD 26-2 / Open 17.1

    26 februari 2017, 09:30WOD

    Skills: KB snatch Conditioner: Open 17.1 For time! - 10 KB snatches 24/16 - 15 burpee box jump-overs 24″/20″ - 20 KB snatches - 15 burpee box jump-overs - 30 KB snatches - 15 burpee box jump-overs - 40 KB snatches - 15 burpee box jump-overs - 50 KB snatches - 15 burpee box jump-overs ...

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