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WOD’s

19-06-2013, 22:45

  • LIGHT WOD 16-11 / Bench Press

    16 november 2019, 08:00WOD

    Strength/Skills: 10 min E.M.O.T.M. Min 1: 8 Bench Press Min 2: 20m Bear Walk Conditioner: Every 4 mins for 12 mins – 15 Sit ups – 12 Box Step-ups – 15/12 Cal Row ...

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  • WOD 16-11 / Strict Press

    16 november 2019, 08:00WOD

    Strength/Skills: 10 min E.M.O.T.M. Min 1: 8 Strict Press Min 2: max HS walk or 2 rounds around the box Conditioner: Every 6 mins for 18 mins – 21/15 Cal Ski – 12 DB Box Step-ups – 21/15 Cal Bike ...

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  • WOD 15-11 / Clean Complex

    15 november 2019, 06:00WOD

    Strength/Skills: Every 90 sec for 9 mins – 1 Power Clean – 1 Hang Squat Clean – 1 Squat Clean Conditioner: 2 RFT – 25 Back Squats – 35/25 Cal Bike TC= 10 mins * Go hard or go home on this one!!!!!! ...

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  • LIGHT WOD 15-11 / Power Clean

    15 november 2019, 06:00WOD

    Strength/Skills: Every 90 sec for 9 mins – 3 Power Cleans Conditioner: 2 RFT – 25 Back Squats – 35/25 Cal Bike TC= 10 mins * Go hard or go home on this one!!!!!! ...

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  • LIGHT WOD 14-11 / Back Squats

    14 november 2019, 08:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 4 Back Squats Conditioner: For Time! Part #A – 25/15 Calorie Assault Bike – 25 HR Push ups —> Rest 2:00 Part #B – 35 Sit-ups – 30 m bear walk – 25 Sit-ups – 20 m bear walk – 15 Sit-ups – 10 m bear walk TC = 20 min ...

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  • WOD 14-11 / Back Squats

    14 november 2019, 08:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 4 Back Squats @80-90% Conditioner: For Time! Part #A – 35/25 Cal Bike – 35 HSPU (scale to box hspu) —> Rest 2:00 Part #B – 35 Sit-ups – 30 m Handstand Walk (scale to bear walk) – 25 Sit-ups – 20 m Handstand Walk – 15 Sit-ups – 10 m Handstand Walk TC = 20 min ...

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  • WOD 13-11 / Push & Split Jerk

    13 november 2019, 08:00WOD

    Strength/Skills: 12 mins for 6 sets of – 3 push jerk + 2 split jerks @80% Conditioner: For Time! – 2K Row … Directly into 8 Rounds: – 3 Power Cleans – 6 Push-ups – 9 Air Squats TC = 20 min ...

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  • LIGHT WOD 13-11 / Push Jerk

    13 november 2019, 08:00WOD

    Strength/Skills: 12 mins for 6 sets of – 3 push jerk Conditioner: For Time! – 1K Row … Directly into 6 Rounds: – 3 Power Cleans – 6 Push-ups – 9 Air Squats TC = 16 min ...

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  • WOD 12-11 / Deadlifts

    12 november 2019, 06:00WOD

    Strength/Skills: 12 min E.M.O.T.M Min 1: 8 Deadlifts Min 2: max unbroken toes to bar Conditioner: 3 Rounds with an 3 min running clock – 18/15 Cal ski – 15 Chest to Bar Pull-Ups (scale to jumping chest 2 bars or pull ups) – Max Wall Balls – Rest 1:00 between rounds. ...

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  • WOD 11-11 / Triple AMRAP

    11 november 2019, 10:04WOD

    Strength/Skill: – WOD prep Conditioner: 5 min AMRAP – 30 Wall Balls – 20 DB Snatches – 10 Burpees over the DB —> Rest 5 mins 5 min AMRAP – 30 db box Step-ups – 50 DU’s – Amrap burpee box jumps —> Rest 5 mins 5 min AMRAP – 250m Row – 30 Push Press ...

    Lees Verder

  • LIGHT WOD 11-11 / Triple AMRAP

    11 november 2019, 08:00WOD

    Strength/Skill: – WOD prep Conditioner: 4 min AMRAP – 15 Wall Balls – 10 KB Swings – 5 Burpees over the KB —-> Rest 4 mins 4 min AMRAP – 20 Box step ups – 50 Single unders – Amrap Burpee box jumps —> Rest 4 mins 4 min AMRAP – 250 m row – 20 Push-ups ...

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  • OUTDOOR 10-11 / For time!

    10 november 2019, 08:00WOD

    Conditioner: For time! 1-mile run 25 wall balls 20 wall ball sit ups 1000 m run 25 wall balls 20 wall ball sit ups 800 m run 25 wall balls 20 wall ball sit ups 400 m run 25 wall balls 20 wall ball sit ups 200m run 25 wall balls 20 wall ball sit ups ...

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  • WOD 9-11 / Bench Press

    9 november 2019, 08:00WOD

    Strength/Skills: 12 min E.M.O.T.M min 1: 8 Bench Press min 2: :30 sec HS hold Conditioner: 5 Rounds of – 15 KB Swings – 10/8 Cal Bike – 40 DU’s TC = 15 min ...

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  • LIGHT WOD 9-11 / Strict Press

    9 november 2019, 08:00WOD

    Strength/Skills: 12 min E.M.O.T.M min 1: 8 Strict Press min 2: :30 sec Plank hold Conditioner: 4 Rounds of – 15 KB Swings – 10/8 Cal Row – 40 Single Unders TC = 15 min ...

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  • LIGHT WOD 8-11 / Thrusters

    8 november 2019, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Thrusters Conditioner: 12 min AMRAP – 10 Push ups – 35 Single unders – 10 Box jumps – 15/12 cal row – 20 Wall Balls ...

    Lees Verder

  • WOD 8-11 / Thrusters

    8 november 2019, 06:00WOD

    Strength/Skills: 15 mins for 6 sets of – 5 Thrusters Conditioner: 12 min AMRAP – 10 strict HSPU – 35 DU’s – 10 Burpee Box jumps – 20/15 cal row – 35 Wall Balls ...

    Lees Verder

  • WOD 7-11 / Bench Press

    7 november 2019, 08:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 bench press @70-80% Conditioner: 5 Rounds for MAX reps – 1 Minute Wall Balls – 1 Minute Hang Power Snatch – 1 Minute Cal Bike – 1 Minute Rest ...

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  • LIGHT WOD 7-11 / Bench Press

    7 november 2019, 07:50WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 bench press Conditioner: 4 Rounds for MAX reps – 1 Minute Wall Balls – 1 Minute Hang Power Clean – 1 Minute Cal Bike – 1 Minute Rest ...

    Lees Verder

  • LIGHT WOD 6-11 / Chipper

    6 november 2019, 08:00WOD

    Strength/Skills:  – WOD prep Conditioner: 20 min AMRAP – 100 Single Unders – 25 Wall Balls – 20/15 Cal Bike – 15 KB Swings – 10 Knee Raises – 5 Ring Rows   ...

    Lees Verder

  • WOD 6-11 / Chipper

    6 november 2019, 08:00WOD

    Strength/Skills:  – WOD prep Conditioner: 30 min AMRAP – 100 DU’s – 50 Thrusters (Empty bar) – 40 Cal Row – 30 DB Snatch alt. – 20 Toes to Bar (scale to knees to elbow or knee raises) – 10 Bar Muscle-ups (scale down to 10 Pull-ups s and 10 push ups)   ...

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  • WOD 5-11 / Deadlifts + Pistols

    5 november 2019, 08:01WOD

    Strength/Skills: 12 mins for 4 sets of – 10 unbroken deadlifts + 10 pistols Conditioner: For time 15-12-9: – Push press – Lateral Barbell Burpees –> Rest 2:00 12-9-6: – Push press – Box Jumps TC = 16 min ...

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  • LIGHT WOD 4-11 / Olympic complex

    4 november 2019, 08:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 2 Hang power Clean + 1 Push Jerk Conditioner: For time! 21-15-9: – KB swings – Push ups TC = 12 mins ...

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  • WOD 4-11 / Olympic complex

    4 november 2019, 08:00WOD

    Strength/Skills: 12 mins for 5 Sets AHAP: – Hang Squat Clean – Push Jerk – Hang Squat Clean – Split Jerk Conditioner: For time! 21-15-9: – DB Snatch – HSPU TC = 12 mins ...

    Lees Verder

  • OUTDOOR 3-11 / AMRAP

    3 november 2019, 08:00WOD

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

    Lees Verder

  • WOD 2-11 / Gymnastics

    2 november 2019, 08:00WOD

    Strength/Skills: 10 min E.m.o.t.m Min 1: 5 Kipping pull ups Min 2: 5 Toes 2 bar Conditioner: 3 Rounds for time – 20 Wall balls – 20 Sumo Deadlift High Pulls – 20 Box Jumps – 20 Thrusters – 20/14 Calorie Row TC = 20 mins * Try to work unbroken as much as possible, so pick a weight accordingly!!   ...

    Lees Verder

  • LIGHT WOD 2-11 / Gymnastics

    2 november 2019, 08:00WOD

    Strength/Skills: 10 min E.m.o.t.m Min 1: 5 Ring Rows Min 2: 5 Knee Raises Conditioner: 4 Rounds for time – 10 Wall balls – 10 KB Sumo Deadlift High Pulls – 10 Box Jumps – 10 Thrusters – 10 Calorie Ski TC = 15 mins   ...

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  • LIGHT WOD 31-10 / Chipper

    31 oktober 2019, 08:00WOD

    Strength/Skills:  – WOD prep Conditioner: For Time! – 15 Clean and Jerks – 250m row – 5 Rope pulls – 250m row – 30 Burpees – 250m row – 5 Rope pulls – 250m row – 15 Clean and Jerks TC = 20 mins   ...

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  • WOD 31-10 / Chipper

    31 oktober 2019, 08:00WOD

    Strength/Skills:  – WOD prep Conditioner: For Time: – 20 Clean and Jerks – 400m Row – 5 Legless Rope Climbs (scale to 8 rope pulls) – 400m Row – 50 Burpees over the bar – 400m Row – 5 legless Rope Climbs (scale to 8 rope pulls) – 400m Row – 20 Clean and Jerks TC = 35 mins     ...

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  • WOD 30-10 / Push Press

    30 oktober 2019, 08:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 push press @70-80% Conditioner: For Time! 21-15-9: – Box Jumps – Power Cleans – Chest to Bar Pull-ups – Burpees over the bar TC = 20 mins   ...

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  • LIGHT WOD 30-10 / Push Press

    30 oktober 2019, 08:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 push press Conditioner: For Time! 21-15-9: – Box Jumps – Power Cleans – Ring Rows – Burpees TC = 20 mins   ...

    Lees Verder

  • WOD 29-10 / F+B Squat

    29 oktober 2019, 05:00WOD

    Strength/Skills: 12 min E.M.O.T.M Min 1: 3 Front Squat Min 2: 6 Back Squats * You’re not supposed to go really heavy on this one. 60-70% max Conditioner: 5 min AMRAP – 12 Power Snatches – 4 Burpee Box Jumps –> Rest 5 Minutes 5 min AMRAP – 8 Power Snatches – 4 Burpee Box Jumps ...

    Lees Verder

  • OUTDOOR 27-10 / 30 min AMRAP

    27 oktober 2019, 07:00WOD

    Conditioner: 30 min AMRAP – 800 m run – 20 DB snatches – 30 jumping air squats – 40 push ups – 50 sit ups ...

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  • LIGHT WOD 26-10 / Pull-ups

    26 oktober 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 8-10 ring rows – 5 strict press *2 sec hold at the top after every rep Conditioner: 3 Rounds for Time: – 25 Knee Raises – 50 Single Unders – 11-9-7 Power Cleans TC = 15 min ...

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  • WOD 26-10 / Pull-ups

    26 oktober 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5-8 strict pull ups – 1 length overhead double kb carry * Weighted if possible, scale to negative pull ups or ring rows Conditioner: 4 Rounds for Time: – 25 Toes to Bar – 50 DU’s – 13-11-9-7 Squat Cleans TC = 18 min ...

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  • LIGHT WOD 25-10 / Back Squats

    25 oktober 2019, 07:00WOD

    Strength/Skills: 12 mins for 5 sets of – 6 Back squat Conditioner: 4 Rounds for MAX reps – 1 Minute Wall balls – 1 Minute KB Swings – 1 Minute Cal Ski – 1 Minute Rest   ...

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  • WOD 25-10 / Back Squats

    25 oktober 2019, 07:00WOD

    Strength/Skills: 12 mins for 5 sets of – 6 Back squat @70-80% Conditioner: 5 Rounds for MAX reps – 1 Minute Wall balls – 1 Minute KB Swings – 1 Minute Cal Ski – 1 Minute Rest   ...

    Lees Verder

  • WOD 24-10 / "Air Walker"

    24 oktober 2019, 07:00WOD

    Strength/Skills: – WOD prep Conditioner: 30 min Buddy AMRAP “Air Walker” – 30 Cal Row – 50 DU’s (each) – 4 Rounds of The Chief * 1 Round Chief = – 3 Power Cleans – 6 Push-ups – 9 Air Squats ...

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  • LIGHT WOD 24-10 / "Air Walker"

    24 oktober 2019, 07:00WOD

    Strength/Skills: – WOD prep Conditioner: 20 min Buddy AMRAP “Air Walker” – 30 Cal Row – 50 Single Unders (each) – 4 Rounds of The Chief * 1 Round Chief = – 3 Power Cleans – 6 Push-ups – 9 Air Squats   ...

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  • WOD 23-10 / Strict Press

    23 oktober 2019, 07:00WOD

    Strength/Skills: 5 sets of – 6 Strict press @70-80% Conditioner: 5 Rounds for time! – 15 Burpees over the bar – 12 Deadlifts – 9 Hang Power Cleans – 6 Push Jerks TC = 15 mins   ...

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  • LIGHT WOD 23-10 / Strict Press

    23 oktober 2019, 07:00WOD

    Strength/Skills: 5 sets of – 6 Strict Press Conditioner: 3 Rounds for time! – 10 Burpees – 8 Deadlifts – 6 Hang Power Cleans – 4 Push press TC = 15 mins ...

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  • WOD 22-10 / 12 min EMOM

    22 oktober 2019, 06:09WOD

    Strength/Skills: 12 min Emom – Min 1: 30 sec kb squat hold – Min 2: 8-10 unbroken deadlifts @60-70% Conditioner: 33-27-21-15-9: Thrusters CTB Pull-Ups (scale to pull ups or jumping chest to bars) TC = 20 min ...

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  • LIGHT WOD 21-10 / Pull-ups

    21 oktober 2019, 07:37WOD

    Strength/Skills: 10 min E.m.o.t.m Min 1: 8 jumping pull ups with negative Min 2: 8 ring rows Conditioner: Aerobic capacity wod With an ongoing clock start every 5 mins, and repeat 4 times – 10/8 Cal Ski – 12/10 Cal Bike – 15/12 Cal Row *Score is slowest round   ...

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  • WOD 21-10 / Pull-ups

    21 oktober 2019, 07:00WOD

    Strength/Skills: – 10 min pull up work Conditioner: Aerobic capacity wod With an ongoing clock start every 5 mins, and repeat 4 times – 12/9 Cal Ski – 15/12 Cal Bike – 18/15 Cal Row *Score is slowest round   ...

    Lees Verder

  • OUTDOOR 20-10 / 7 RFT

    20 oktober 2019, 07:00WOD

    Conditioner: 7 RFT – 10 Wall Balls 20/14 – 20 Sit Ups – 1 Hill Sprint – 400m Sprint * 1 Min rest between rounds TC = 35 mins ...

    Lees Verder

  • LIGHT WOD 19-10 / Front Squats

    19 oktober 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 5 Front Squats @70% Conditioner: 12 min AMRAP “Rear End” – 60 Single Unders – 30 Air Squats – 15/10 Ski Ergs – 5 Push Jerks ...

    Lees Verder

  • WOD 19-10 / Front Squats

    19 oktober 2019, 07:00WOD

    Strength: 15 mins for 5 sets of – 8 Front Squats @70% Conditioner: 12 min AMRAP “Rear End” – 60 DU’s – 45 Air Squats – 21/15 Cal Bike – 10 Push Jerks ...

    Lees Verder

  • LIGHT WOD 18-10 / Chipper Friday

    18 oktober 2019, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: “Crazy Cow” – 60 KB Swings – 50 Knee Raises – 40 Front Squats – 30 Burpee – 20 Box Jump – 10 Ring Rows + 10 Push-ups ...

    Lees Verder

  • WOD 18-10 / Chipper Friday

    18 oktober 2019, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: “Crazy Cow” – 60 DB Hang Clean and Jerks – 50 Toes to Bar – 40 Thrusters – 30 Burpee Box Jump 24″/20″ – 20 Clusters – 10 Muscle-ups ...

    Lees Verder

  • LIGHT WOD 17-10 / Push Jerks

    17 oktober 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 5 Push Jerk Conditioner: For Time: – 750m Row —> Then immidiately do – 30 KB swings 15 Burpee Box Jump Overs – 20 KB swings, 10 Burpee Box Jump Overs – 10 KB swings, 5 Burpee Box Jump Overs ...

    Lees Verder

  • WOD 17-10 / Push Jerks

    17 oktober 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 8 Push Jerk @70% Conditioner: For Time: – 1000m Row —> Then immidiately do – 30 DB Snatches, 15 Burpee Box Jump Overs – 20 DB Snatches, 10 Burpee Box Jump Overs – 10 DB Snatches, 5 Burpee Box Jump Overs ...

    Lees Verder

  • WOD 16-10 / F+B Squats

    16 oktober 2019, 07:00WOD

    Srength/Skills: 10 mins E.M.O.T.M – Min 1: 4 Front Squats – Min 2: 6 Back Squats Conditioner: “Hot Air” With an 25 min running clock, preform every 5 mins – 30 Air Squats – 20/15 Calorie bike – 7 Power Snatches ...

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  • WOD 15-10 / Clean Complex

    15 oktober 2019, 05:00WOD

    Strength/Skills: Every 1,5 mins for 15 mins – 1 High Pull + 1 Hang Squat Clean + 1 Full Clean Conditioner:  For Time!”The Joker” 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 ...

    Lees Verder

  • LIGHT WOD 14-10 / Press & Pull

    14 oktober 2019, 07:00WOD

    Strength/Skills: 12 min E.M.O.T.M ‪- Min 1: 8 bench press – Min 2: 12 db bent over row – Min 3: rest Conditioner: “Bel Air” 15 min AMRAP of: – 40 Single Unders – 10 Hang Power Clean – 40 Single Unders – 15/12 Calorie Row ...

    Lees Verder

  • WOD 14-10 / Press & Pull

    14 oktober 2019, 07:00WOD

    Strength/Skills: 12 min E.M.O.T.M ‪- Min 1: 8 bench press – Min 2: 12 db bent over row – Min 3: 10 pull up kips – Min 4: rest Conditioner: “Bel Air” 15 min AMRAP of: – 40 DU’s (scale to 20 DU’s or 1:30 practice) – 20 DB Hang Clean & Jerk – 40 DU’s (scale to 20 ...

    Lees Verder

  • LIGHT WOD 12-10 / Buddy WOD

    12 oktober 2019, 07:00WOD

    Strength/Skills: – WOD prep Conditioner: Buddy WOD For Time! – 50 Single Unders (each) – 100 Pull ups – 40 Single Unders (each) – 100 Push ups – 30 Single Unders (each) – 100 Sit ups – 20 Single Unders (each) – 100 Squats – 10 Single Unders (each) Buy out: 50 Cal Ski TC = 30 mins ...

    Lees Verder

  • WOD 12-10 / Buddy WOD

    12 oktober 2019, 07:00WOD

    Strength/Skills: – WOD prep Conditioner: Buddy WOD For Time! – 50 DU’s (each) – 200 Pull ups – 40 DU’s (each) – 200 Push ups – 30 DU’s (each) – 200 Sit ups – 20 DU’s (each) – 200 Squats – 10 DU’s (each) Buy out: 100 Cal Bike TC = 40 mins ...

    Lees Verder

  • WOD 11-9 / Push Press

    11 oktober 2019, 05:00WOD

    Strength/Skills: 10 mins for 3 sets of –  10 Push Press @60% Conditioner: 4 RF — 8 Thrusters — 8 Chest to bar Pull-ups — 8 DB Clean and Jerk — 24 DU’s TC = 20 mins ...

    Lees Verder

  • LIGHT WOD 11-10 / Push Press

    11 oktober 2019, 05:00WOD

    Strength/Skills: 10 mins for 3 sets of –  8 Push Press Conditioner: 3 RFT – 8 Thrusters – 8 Ring Rows – 8 Power Cleans – 24 Single Unders TC = 15 mins ...

    Lees Verder

  • WOD 10-9 / F+B Squats

    10 oktober 2019, 07:00WOD

    Strenght/Skills: 12 min E.M.O.T.M Min 1: 3 Front Squat Min 2: 6 Back Squats Conditioner: 12 min AMRAP – 25 HSPU – 25 Box Jumps – 25 KB Swing ...

    Lees Verder

  • LIGHT WOD 10-9 / F+B Squats

    10 oktober 2019, 07:00WOD

    Strenght/Skills: 12 min E.M.O.T.M Min 1: 3 Front Squat Min 2: 6 Back Squats Conditioner: 12 min AMRAP – 15 HR Push-ups – 15 Box Jumps – 15 KB Swing ...

    Lees Verder

  • LIGHT WOD 9-10 / Clean

    9 oktober 2019, 07:00WOD

    Strenght/Skills: Every 1:30 mins for 12 mins – 1 Clean + 1 Hang Clean Conditioner: For time! 30-20-10: – Sit-ups – Wall Balls –> Rest 2 mins 10-20-30: – Burpees – Cal Row ‬ ...

    Lees Verder

  • WOD 9-10 / Snatch

    9 oktober 2019, 07:00WOD

    Strenght/Skills: Every 1:30 mins for 12 mins – 1 Squat Snatch + 1 Hang Squat Snatch Conditioner: For time! 30-20-10: – Wall Ball weighted Sit ups – Wall Balls –> Rest 2 mins 10-20-30: – Burpees over the erg – Cal Row ‬ ...

    Lees Verder

  • WOD 8-10 / Gymnastics

    8 oktober 2019, 07:00WOD

    Strength/Skills: 10 min E.M.O.T.M – 3-5 strict pull ups (scale to banded pull ups or seated pull ups, only if banded aren’t possible) – :30 hs hold (scale to overhead kb hold) Conditioner: 15 min AMRAP – 20 DB Snatches – 15/12 Cal Bike – 20 DB Box Step-Ups – 9 Bar Muscle-ups (scale to 9 chest to ...

    Lees Verder

  • WOD 7-10 / Back Squats

    7 oktober 2019, 07:00WOD

    Strength/Skills: 10 mins for 3 sets of – 10 Back Squats @60% Conditioner: 21-15-9 of – Deadlifts – KB swings – Toes to Bar TC = 10 mins ...

    Lees Verder

  • LIGHT WOD 7-10 / Back Squats

    7 oktober 2019, 07:00WOD

    Strength/Skills: 10 mins for 3 sets of – 10 Back Squats Conditioner: 21-15-9 of – Deadlifts – KB swings – Knee Raises TC = 10 mins ...

    Lees Verder

  • OUTDOOR 6-10 / RFT

    6 oktober 2019, 07:00WOD

    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 6-10 / 1 RM Back Squat

    6 oktober 2019, 07:00WOD

    Strength: 15 mins to find an – 1 RM Back Squat OR Deadlift OR pick your weakness Conditioner: 7 min AMRAP – Wall Balls *On the minute perform 5 Deadlifts @60% 1RM ...

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  • WOD 5-10 / 1 RM Back Squat

    5 oktober 2019, 07:02WOD

    Strength: 15 mins to find an – 1 RM Back Squat OR Deadlift OR pick your weakness Conditioner: 10 min Buddy AMRAP Partner A: – Calorie Row Partner B: – 4 DB Devil Presses 35/25 – 6 DB Box step overs – 8 DB Alternating reverse lunges (front racked) *When partner B completes a round, switch places **Score is total calories ...

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  • LIGHT WOD 5-10 / 1 RM Back Squat

    5 oktober 2019, 07:00WOD

    Strength: 15 mins to find an – 1 RM Back Squat OR Deadlift OR pick your weakness Conditioner: 10 min Buddy AMRAP Partner A: – Calorie Row Partner B: – 2 Burpees – 4 DB Presses – 6 DB Box step overs – 8 DB Alternating reverse lunges (front racked) *When partner B completes a round, switch places **Score is total calories ...

    Lees Verder

  • LIGHT WOD 4-10 / 1 RM Back Squat

    4 oktober 2019, 05:00WOD

    Strength: 15 mins to find an – 1 RM Back squat OR Deadlift OR pick your weakness Conditioner: “Elizabeth” 21-15-9 – Squat cleans – Ring dips ...

    Lees Verder

  • WOD 4-10 / 1 RM Back Squat

    4 oktober 2019, 05:00WOD

    Strength: 15 mins to find an – 1 RM Back squat OR Deadlift OR pick your weakness Conditioner: “Elizabeth” 21-15-9 – Squat cleans – Ring dips ...

    Lees Verder

  • LIGHT WOD 3-10 / 1 RM Back Squat

    3 oktober 2019, 07:00WOD

    Strength: 15 mins to find an – 1 RM Back squat OR Deadlift OR pick your weakness Conditioner: 4 minute AMRAP – 21 Burpees – 21 Box Jumps – 21 Pull ups or Ring Rows 2 minute rest 4 minute AMRAP – 15 Burpees – 15 Box Jumps – 15 Pull ups 2 minute rest 4 minute AMRAP – 9 Burpees – 9 Box Jumps – 9 ...

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  • WOD 3-10 / 1 RM Back Squat

    3 oktober 2019, 07:00WOD

    Strength: 15 mins to find an – 1 RM Back squat OR Deadlift OR pick your weakness Conditioner: 4 minute AMRAP – 21 Burpees – 21 Box Jump overs – 21 Pull ups 2 minute rest 4 minute AMRAP – 15 Burpees – 15 Box Jump overs – 15 Chest to bar pull ups 2 minute rest 4 minute AMRAP – 9 Burpees – 9 Box ...

    Lees Verder

  • WOD 2-10 / 1 RM Back Squat

    2 oktober 2019, 07:00WOD

    Strength: 15 mins to find an – 1 RM Back squat OR Deadlift OR pick your weakness Condtioner: Every 5:00 for 20:00 -20 Double Dumbbell Deadlift -20 Wall Balls -20/ 15 Cal Row *Score= slowest round* ...

    Lees Verder

  • LIGHT WOD 2-10 / 1 RM Back Squat

    2 oktober 2019, 07:00WOD

    Strength: 15 mins to find an – 1 RM Back squat OR Deadlift OR pick your weakness Condtioner: Every 5:00 for 20:00 -20 Double Dumbbell Deadlift -20 Wall Balls -20/15 Cal Row *Score= slowest round* ...

    Lees Verder

  • WOD 1-10 / 1 RM Back Squat

    1 oktober 2019, 07:00WOD

    Strength: 15 mins for an  – 1 RM Back Squat OR Deadlift Conditioner: Buy in= 50 Cal Bike Followed by 3 rounds of -10 Chest to bar pull ups -12 Burpee box jump overs Buy out= 1000m Row   ...

    Lees Verder

  • LIGHT WOD 30-9 / 1 RM Back Squat

    30 september 2019, 07:01WOD

    Strength: 15 mins to find an – 1 RM Back Squat Conditioner: For time! Every 5:00 for 15:00 -20om Ski Erg -40/30 Cal Row -20 Single Unders *Score= slowest round ...

    Lees Verder

  • WOD 30-9 / 1 RM Back Squat

    30 september 2019, 07:00WOD

    Strength: 15 mins to find an – 1 RM Back Squat Conditioner: For time! Every 5:00 for 25:00 -20om Ski Erg -40/30 Cal Row -20 DU’s *Score= slowest round ...

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  • OUTDOOR 29-9 / RFT

    29 september 2019, 07:00WOD

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

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  • WOD 29-9 / Bent over Row

    29 september 2019, 07:00WOD

    Strength/Skills: 3 Sets of: ‪- 10 Back Rack Box Step-up ‪- 6-8 Bent Over Row ‪AMRAP Ball Push ups‬ ‪Conditioner: 8 RFT ‪- 20 Box Jump Overs‬ 24″/20″ ‪- 20m Farmers Walk ‪- 20 Moutain Climbers TC = 20 mins ...

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  • LIGHT WOD 28-9 / Front Squats

    28 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Front squats Conditioner: 20 min E.M.O.T.M – 2 Deadlifts – 1 DL High-pull – 2 Power cleans – 1 Squat clean * Complete the following complex within the minute. Do it unbroken as long as possible. If you need to break it up, still go unbroken on each station. ...

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  • WOD 28-9 / Front Squats

    28 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 3 Front Squats Conditioner: 30 min E.M.O.T.M – 2 Deadlifts – 1 DL High-pull – 2 Power cleans – 1 Squat clean Min 1 – 10: 135/95 Min 11 – 20: 155/115 Min 21 – 30: 185/125 * Complete the following complex within the minute. Do it unbroken as long as possible. If ...

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  • WOD 27-9 / Push Press

    27 september 2019, 05:00WOD

    Strength/Skills: 12 mins for 4 Sets ‪- 3 Push Press from the rack ‪- 8 DB Row ‪ ‪Conditioner: 20 min E.M.O.T.M ‪Min 1= 30sec DU’s ‪Min 2= 30sec Ball Slams ‪Min 3= 30sec Cal Row‬ ‪Min 4= 30sec Double KB OH Hold 24/16 ...

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  • LIGHT WOD 27-9 / Push Press

    27 september 2019, 05:00WOD

    Strength/Skills: 12 mins for 4 Sets ‪- 5 Push Press from the rack ‪ ‪Conditioner: 20 min E.M.O.T.M ‪Min 1= 30sec Single Unders ‪Min 2= 30sec Ball Slams ‪Min 3= 30sec Cal Row‬ ‪Min 4= 30sec Double KB OH Hold ...

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  • WOD 26-9 / Team WOD

    26 september 2019, 07:00WOD

    Strength/Skills: WOD prep Conditioner: 2 RFT in buddy Teams ‪- 100 KB Swings 24/16 ‪- 80 Burpees‬ ‪- 60 Cal Bike ‬ ‪- 40 Box Jump Overs‬ 24″/20″ ‪- 20 HSPU * Break up the reps any way you want‬\ ** TC = 35 mins ...

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  • LIGHT WOD 26-9 / Team WOD

    26 september 2019, 07:00WOD

    Strength/Skills: WOD prep Conditioner: 2 RFT in buddy Teams ‪- 40 KB Swings 16/12 ‪- 40 Burpees‬ ‪- 40 Cal Bike ‬ ‪- 40 Box Jump OR Step Overs‬ 20″ ‪- 40 HR Push-ups * Break up the reps any way you want‬\ ** TC = 25 mins ...

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  • LIGHT WOD 25-9 / Weighted Lunges

    25 september 2019, 07:00WOD

    Strength/Skills: ‬Every 2 mins for 10 mins ‪- 10 Lunge steps ‪Conditioner: For time! – ‪75 Single Unders ‪- 20 Thrusters ‪- 15 Cal Row ‪- 75 Single Unders ‪- 20 Thrusters‬ – ‪15 Cal Row TC = 15 mins ...

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  • WOD 25-9 / Weighted Lunges

    25 september 2019, 07:00WOD

    Strength/Skills: ‬Every 2 mins for 10 mins ‪- 10 Lunge steps ‪Conditioner: For time! – ‪75 DU‘s ‪- 30 Thrusters ‪- 20 Cal Bike ‪- 75 DU’s ‪- 30 Thrusters‬ – ‪20 Cal Bike TC = 20 mins ...

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  • WOD 24-9 / Back Squats

    24 september 2019, 05:00WOD

    Strength/Skills: Every 3 mins for 15 mins – 3 Back Squats @ 80% Immidiately preform – 3 Weighted Strict Pull-ups (if possible), and MAX rep Push-ups Conditioner: 3 RFT – 10 Clean & Jerks 155/115 – 20 Box Jump 24″/20″ TC = 15 mins ...

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  • LIGHT WOD 23-9 / Push Press

    23 september 2019, 07:48WOD

    Strength/Skills: 10 min E.M.O.T.M – 3 Push Press Conditioner: 15 min AMRAP – 10 Thrusters – 30 Single Unders ...

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  • WOD 23-9 / Press Complex

    23 september 2019, 07:00WOD

    Strength/Skills: 10 min E.M.O.T.M – 1 BTN Snatch Grip Press + 1 Push Press + 2 OHS Conditioner: 15 min AMRAP – 8 DB Thrusters 35/25 – 30 DU’s ...

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  • OUTDOOR 22-9 / AMRAP

    22 september 2019, 07:00WOD

    Conditioner: 28 Min AMRAP – 400m Run – 5 DB Shoulder to Overhead 50/35 – 10 Push Ups – 15 KB Swings 24/16 – 30m DB Farmers Walk AHAP ...

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  • WOD 22-9 / Team WOD

    22 september 2019, 07:00WOD

    Conditioner: For time! in buddy teams Buy-In: 2k row (switching however you want) Then… complete 3 Rounds – 15 Thrusters 95/65 – 15 Pull-ups Buy-Out: 2k row (switching however you want) * Partner A does 15 thrusters then partner B does 15 thrusters. partner A does 15 pull ups then partner b does 15 pull ups, etc. TC ...

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  • LIGHT WOD 21-9 / Front Squats

    21 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins ‪- 5 Front Squat‬s ‪ ‪Conditioner: 3 RFT ‪- 200m Run ‪- 20 Sit-ups‬ ‪- 20 KB SDHP TC = 15 mins ...

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  • WOD 21-9 / Front Squats

    21 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins ‪- Front Squat‬s ‪Set 1: 60% x2‬ ‪Set 2: 70% x2‬ ‪Sets 3,4,5: 80% x2‬ ‪Then… 3 Sets: ‪- 10-12 DB Bench Press‬ ‪Conditioner: 3 RFT ‪- 600m Run ‪- 20 Sit-ups‬ ‪- 10 DB Snatches 55/35 TC = 15 mins ...

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  • WOD 20-9 / Bent over Row

    20 september 2019, 05:00WOD

    Strength/Skills: Every 2 mins for 12 mins ‪- 8 Bent over Rows ‪AMRAP Ball Push ups‬ ‪Conditioner: 10 Rounds, 1 min on/ 1 min off:‬ ‪- 3 Burpee Pull ups‬ – 5 Push-ups ‪AMRAP: DU’s ...

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  • LIGTH WOD 20-9 / Bent over Rows

    20 september 2019, 05:00WOD

    Strength/Skills: Every 2 mins for 10 mins ‪- 8 Bent over Rows ‪ ‪Conditioner: 10 Rounds, 1 min on/ 1 min off:‬ ‪- 3 Burpees – 5 Push-ups ‪AMRAP: Single unders ...

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  • WOD 19-9 / Clean Complex

    19 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 1 Clean + 2 Hang Cleans + 1 Front Squat Conditioner: 12 min AMRAP ‪- 10 OH Plate Lunges 45/25 ‪- 12 Wall Balls 20/14 ‪- 14 Box Jumps overs 24″/20″ ...

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  • LIGHT WOD 19-9 / Clean Complex

    19 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 1 Clean pull + 1 Power Clean Conditioner: 12 min AMRAP ‪- 10 KB Lunges 16/12 ‪- 12 Wall Balls 14/10 ‪- 14 Box Jumps 20″ ...

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  • WOD 18-9 / Deadlifts

    18 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 3 Deadlifts Conditioner: For Time! – 50 Deadlifts 185/135 – 50 Russian KB Swings 32/24 – 50 Burpees Over The Bar – 40 Push-ups – 40 Sit-ups – 40 Toes To Bar Buy Out: 1000m Row TC = 25 mins ...

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  • LIGHT WOD 18-9 / Deadlifts

    18 september 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets – 5 Deadlifts Conditioner: For Time! – 30 Deadlifts 135/95 – 30 Russian KB Swings 20/16 – 30 Burpees – 20 Push-ups – 20 Sit-ups – 20 Knee raises TC = 15 mins ...

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  • WOD 17-9 / Strict Press

    17 september 2019, 05:00WOD

    Strength/Skills: Every 2 mins For 12 mins – 3 Strict Press * From the rack, AHAP Conditioner:  7 min AMRAP: – 500/400m Row – 25 Burpees Over the Erg —-> 3 min Rest 7 min AMRAP: – 25/15 Cal Bike – 15 Wall Balls 20/14 ...

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  • LIGHT WOD 16-9 / Split Jerks

    16 september 2019, 07:00WOD

    Strength/Skills: ‬10 min for 5 sets ‪- 2 Split Jerks‬ ‪- 2s Pause in catch before bringing feet together ‬ Conditioner: For time! ‪- 60 Single Unders ‪- 20 KB Squats ‪- 50 Single Unders ‪- 25 KB Squats ‪- 40 Single Unders ‪- 30 KB Squats‬ TC = 15 mins ...

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  • WOD 16-9 / Split Jerks

    16 september 2019, 07:00WOD

    Strength/Skills: ‬10 min E.M.O.T.M ‬ ‪- 2 Split Jerks‬ ‪- 2s Pause in catch before bringing feet together ‬ Conditioner: For time! ‪- 60 DU’s ‪- 20 Thrusters 115/95 ‪- 50 DU’s ‪- 25 Thrusters‬ ‪- 40 DU’s ‪- 30 Thrusters‬ TC = 15 mins ...

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  • OUTDOOR 15-9 / For MAX reps

    15 september 2019, 07:00WOD

    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) ...

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  • WOD 15-9 / "Kelly"

    15 september 2019, 07:00WOD

    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 14-9 / Deadlifts

    14 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Deadlifts Conditioner: 15 min AMRAP – 9 Hang Power Cleans 155/115 – 15 Burpees over the Bar – 400m Run ...

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  • LIGHT WOD 14-9 / Deadlifts

    14 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 Deadlifts Conditioner: 3 RFT – 9 Deadlifts 135/95 – 10 Burpees over the Bar – 200m Run TC = 15 mins ...

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  • WOD 13-9 / Push Jerk

    13 september 2019, 05:00WOD

    Strength/Skills: Every 2 mins for 20 mins 2 Push Jerks * Slightly heavier than last time, level off if you have to. Conditioner: 5 Rounds, 2 min running clock – 15 Wall Balls 20/14 – 24m Bear Crawl with remaining time AMRAP DU’s – 1 min Rest ...

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  • LIGHT WOD 12-9 / Front Squats

    12 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 8 Front Squats Conditioner: 3 Rounds For Time! – 20 SDHP – 15 HR Push-ups – 100 Single Unders   ...

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  • WOD 12-9 / Front Squats

    12 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 3 Front Squats * With 3 sec HOLD! Conditioner: 3 Rounds For Time! – 20 DB Snatch 50/35 – 15 HSPU – 100 DU’s ...

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  • LIGHT WOD 11-9 / Bench Press

    11 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 3 Bench Press Conditioner: 4 Rounds for time ‪- 15 Cal Bike ‪- 10 Push-ups ‪- 10 Ring Rows ‪- 1 Min Rest TC = 15 mins   ...

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  • WOD 11-9 / Bench Press

    11 september 2019, 07:00WOD

    Strength/Skills: ‬Every 2 mins for 12 mins ‪- 3 Bench Press Conditioner: 5 Rounds For Time:‬ ‪- 15 Cal Row‬ ‪- 10 DB Shoulder to Overhead 50/35 ‪- 5 Muscle-ups ‪- 1 Min Rest TC = 15 mins   ...

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  • WOD 10-9 / Clean Complex

    10 september 2019, 05:00WOD

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

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  • LIGHT WOD 9-9 / Back Squats

    9 september 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 Sets of: – 5 Back Squats * 3 sec Hold on BS Conditioner: For Time: – 75 Thrusters 45/35 – 50 Knee raises – 25 Box Jumps/Step-ups TC = 15 mins ...

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  • WOD 9-9 / Back Squats

    9 september 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 Sets of: – 5 Back Squats @ 75% – 8 Barbell Rows * 3 sec Hold on BS Conditioner: For Time: – 75 Thrusters 95/65 – 50 Toes to Bar – 25 Box Jump Overs 24″/20″ TC = 18 mins ...

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  • WOD 8-9 / Bench Press

    8 september 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 4 Bench Press Conditioner: 5 Rounds for Max Reps – 1 Min DB Renegade rows – 1 Min Sit-ups – 1 Min Cal Row – 1 Min Rest     ...

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  • OUTDOOR 8-9 / 30 min AMRAP

    8 september 2019, 07:00WOD

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

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  • WOD 7-9 / Overhead Squats

    7 september 2019, 07:00WOD

    Srength/Skills: Every 2 mins for 12 mins – 3 Overhead Squats Conditioner: 4 Rounds, 4 min AMRAP – 6 Burpees – 9 Air squats – 12 Russian KB swings 28/20 * 2 min Rest ** Pick up where you left off ...

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  • LIGHT WOD 7-9 / Overhead Squats

    7 september 2019, 07:00WOD

    Srength/Skills: Every 2 mins for 12 mins – 3 Overhead Squats Conditioner: 4 Rounds, 4 min AMRAP – 3 Burpees – 6 Air squats – 9 Russian KB swings 20/16 * 2 min Rest ** Pick up where you left off ...

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  • LIGHT WOD 6-9 / Push Press

    6 september 2019, 05:00WOD

    Strength/Skills: 15 mins for 6 Sets: – 3 Push Press * From the Rack Conditioner: For Time! 21-15-9 – Cal Bike – Shoulder to Overhead 95/55 – HR Push-ups TC = 15 mins ...

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  • WOD 6-9 / Press Complex

    6 september 2019, 05:00WOD

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

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  • WOD 5-9 / Deadlifts

    5 september 2019, 07:00WOD

    Strength/Skills: 15 mins 6 sets – 5 Deadlifts Conditioner: For time in Buddy Teams – 250 Wall balls 20/14 – 250 KB Swings 24/16 – 250 Push-ups * TC = 30 mins ** Can break up the reps however you want   ...

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  • LIGHT WOD 5-9 / Deadlifts

    5 september 2019, 07:00WOD

    Strength/Skills: 15 mins 6 sets – 5 Deadlifts Conditioner: For time in Buddy Teams – 125 Wall balls 14/10 – 125 KB Swings 16/12 – 125 Push-ups * TC = 18 mins ** Can break up the reps however you want   ...

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  • WOD 4-9 / Muscle Snatch

    4 september 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets of – 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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  • LIGHT WOD 4-9 / Muscle Clean

    4 september 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets of – 3 Muscle Clean Conditioner: For Time! 21-15-9-6-3-1 – Box Jumps or Step-ups – Knee Raises – KB SDHP TC = 18 Mins ...

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  • WOD 3-9 / Back Squats

    3 september 2019, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Back Squats Conditioner: 14 Min AMRAP – 5 Thrusters 115/95 – 10 Pull ups – 5 Burpees over the Bar ...

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  • LIGHT WOD 2-9 / Clean complex

    2 september 2019, 07:00WOD

    Strength/Skills: 8 Min E.M.O.T.M – 1 Power Clean + 2 Front Squat Conditioner: 6 RFT – 2 Rope pulls – 10 Hang Power Cleans 95/55 – 10 Cal Bike TC = 15 mins ...

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  • WOD 2-9 / Clean complex

    2 september 2019, 07:00WOD

    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: 8 RFT – 1 Legless Rope Climb or 2 Rope pulls – 10 Hang Power Cleans 135/96 – 10 Cal Bike TC = 20 mins ...

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  • WOD 1-9 / Push Jerk + OHS

    1 september 2019, 07:00WOD

    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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  • OUTDOOR 1-9 / For time in Buddy teams

    1 september 2019, 07:00WOD

    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 ...

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  • WOD 31-8 / Team WOD

    31 augustus 2019, 07:00WOD

    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 115/95 (switch every 10 reps) – 100 Pull-ups (switch every 10 reps) – 100 Wall Balls 20/14 (switch every 10 reps) – 100 KB swings 32/24 (switch every 10 reps) – ...

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  • LIGHT WOD 31-8 / Team WOD

    31 augustus 2019, 07:00WOD

    Strength/Skills: 10 mins Mobility work * Spend time on your weaknesses! Conditioner: Teams of 2, For Time! – 800m Run (switch every 200m) – 50 Power Cleans 115/95 (switch every 10 reps) – 50 Ring Rows (switch every 10 reps) – 50 Wall Balls 20/14 (switch every 10 reps) – 50 KB Swings 32/24 (switch every 10 reps) – ...

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  • LIGHT WOD 30-8 / Hang Power Clean

    30 augustus 2019, 05:00WOD

    Strength/Skills: 15 min E.M.O.T.M Min 1-5: 5 Hang Power Clean 95/45 Min 6-10: 3 Hang Power Clean 115/65 Min 10-15: 2 Hang Power Clean 135/95 Conditioner: 12 min AMRAP – 10 KB Swings 16/12 – 15 SDHP 16/12 – 20 Single Unders ...

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  • WOD 30-8 / Hang Power Clean

    30 augustus 2019, 05:00WOD

    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 29-8 / Bench Press

    29 augustus 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets of – 3 Bench Press Conditioner: For Time! – 60 Cal Row – 50 Lunge Steps – 40 Box Jumps 24/20″ – 30 Push Press 135/95 – 20 Front Squats 135/95 – 10 HSPU – 100 DU’s TC = 20 mins ...

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  • LIGHT WOD 29-8 / Bench Press

    29 augustus 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets of – 3 Bench Press Conditioner: For Time! – 40 Cal Row – 35 Lunge Steps – 30 Box Jumps – 25 Push Press 95/55 – 20 Front Squats 95/55 – 15 HR Push-ups – 100 Single Unders TC = 20 mins ...

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  • WOD 28-8 / Push Jerks

    28 augustus 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 2 Push Jerks Conditioner: For Time! – 10 Power Snatches 135/95 – 25 Pull-ups – 10 Power Snatches – 25 Pull-ups – 10 Power Snatches TC = 15 mins ...

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  • WOD 27-8 / Deadlifts

    27 augustus 2019, 05:00WOD

    Strength/Skills: 15 mins for 5 sets of – 5 Deadlifts AHAP! Conditioner: 3 Rounds, 5 running clock: – 200m Run – 10 Hang Power Cleans 115/95  In remaining time: AMRAP Burpee Box 24″/20″ * Rest 2 Mins b/w each round ** Score = Burpee BJ ...

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  • WOD 26-8 / Thrusters

    26 augustus 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 5 Thrusters Conditioner: 8 Min AMRAP – 14 Snatch Grip Deadlifts 95/55 – 10 Power Snatches –  6 Lunge steps alt. —-> 4 min rest then repeat ...

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  • LIGHT WOD 26-8 / Front squats

    26 augustus 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 5 Front squats Conditioner: 8 Min AMRAP – 10 Deadlifts – 8 Power Cleans –  6 Lunge steps alt. —-> 4 min rest then repeat ...

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  • WOD 25-8 / Presses

    25 augustus 2019, 07:00WOD

    Strength/Skills: 15 mins 2 Sets: 3 Strict Press 2 Sets: 3 Push Press 3 Sets: 2 Split Jerk * From the rack and As Heavy As Possible Conditioner: For Time! – 40 Cal Air Bike – 21 Alt. DB Snatch L+R 55/35 (42 total) – 20 Cal Air Bike – 15 DB Snatch – 10 Cal Air Bike – 9 DB Snatch * ...

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  • OUTDOOR 25-8 / For Time

    25 augustus 2019, 07:00WOD

    Conditioner: For Time! – 100 KB Swings 24/16 – 4x 200m Sprint (90 sec Rest between sprints) – 150 Sit-ups – 2x 400m Sprint (60 sec Rest between sprints) – 200 Air Squats – 1K run ...

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  • LIGHT WOD 24-8 / Bench Press

    24 augustus 2019, 07:00WOD

    Strength/Skills: 15 Mins for 8 sets of – 5 Bench Press * 2 W-up sets, then start building Conditioner: With an 5 min running clock – 16/12 Cal Row – 8 Ball Slams – AMRAP 3 Burpees / 3 Ring Rows * Rest 3 Mins each round, repeat for 3 rounds ...

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  • WOD 24-8 / Bench Press

    24 augustus 2019, 07:00WOD

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

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  • LIGHT WOD 23-8 / Front squats

    23 augustus 2019, 05:00WOD

    Strength/Skills: 15 mins for 5 sets of – 8 Front Squats Conditioner: 17 min Ladder – 1 KB Squats – 1 Pull-up/Ring Rows – 2 KB Squats – 2 Pull-up/Ring Rows – 3 KB Squats – 3 Pull-up/Ring Rows – 4/4 – 5/5 – Etc… etc… ...

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  • WOD 23-8 / Front Squats

    23 augustus 2019, 05:00WOD

    Strength/Skills: 15 mins for 6 sets of – 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 22-8 / Weighted Lunges

    22 augustus 2019, 07:00WOD

    Strength/Skills: 12 mins for 6 sets of – 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 21-8 / Strict Press

    21 augustus 2019, 07:00WOD

    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 = 20 mins ...

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  • LIGHT WOD 21-8 / Strict Press

    21 augustus 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Strict Press Conditioner: 7 RFT – 4 Ring Rows – 5 Knee Raises – 7 Push-ups – 11/9 Cal Ski * Catch is every 2 mins perform 3 burpees!! ** TC = 20 mins ...

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  • WOD 20-8 / Clean Complex

    20 augustus 2019, 05:00WOD

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

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  • LIGHT WOD 19-8 / Front Squats

    19 augustus 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets – 5 Front squats Conditioner: 3 RFT – 15/10 Cal Bike – 15 Ring Rows – 10 Overhead Squats TC = 18 mins ...

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  • WOD 19-8 / Front Squats

    19 augustus 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets – 5 Front squats Conditioner: 3 RFT – 25/20 Cal Bike – 20 Pull-ups – 15 Overhead Squats 115/75 TC = 18 mins ...

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  • WOD 18-8 / Squat Snatch

    18 augustus 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5-5-5-3-3-3 Squat Snatches * For form and weight Conditioner: 16 min AMRAP – 8 C2B Pull-ups – 6 Squat Snatches 115/75 ...

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  • OUTDOOR 18-8 / AMRAP

    18 augustus 2019, 07:00WOD

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

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  • WOD 17-8 / Brind-A-Friend Day

    17 augustus 2019, 07:00WOD

    Strength/Skills: – WOD prep Conditioner: Buddy WOD!! A. 3000m Row For Time B. 16 Minute AMRAP (Partners switch every 500m) – 10 Russian Kettlebell Swings 24/16 – 10 Jumping Lunges (alt) – 10 Sit-ups * While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP). Partners continue where their partner finishes. Once the ...

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  • WOD 16-8 / Bench Press

    16 augustus 2019, 07:00WOD

    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 15-8 / Back Squats

    15 augustus 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 Back Squats Conditioner: 4 RFT – 250m Row – 5 Barbell Roll Outs – 10 Hang Power Clean 155/115 – 15 KB Swings 28/20 TC = 20 mins ...

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  • WOD 14-8 / Push & Split Jerk

    14 augustus 2019, 07:00WOD

    Strength/Skills: E.M.O.T.M for 10 mins – 1 Push + 1 Split Jerk Conditioner: 7 RFT – 7 Overhead Squats 135/95 – 7 HSPU – 7 Burpees over the Bar TC = 20 mins ...

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  • LIGHT WOD 14-8 / Split Jerk

    14 augustus 2019, 07:00WOD

    Strength/Skills: E.M.O.T.M for 10 mins – 2 Split Jerk Conditioner: 7 RFT – 7 Overhead Squats – 7 HR Push-ups – 7 Burpees over the Bar TC = 20 mins ...

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  • WOD 13-8 / Gymnastics

    13 augustus 2019, 05:00WOD

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

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  • WOD 12-8 / Deadlifts

    12 augustus 2019, 07:10WOD

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

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  • WOD 11-8 / Team WOD

    11 augustus 2019, 07:00WOD

    Conditioner: For Time in buddy teams – 100 Cal Bike – 100 Wall Balls 20/14 – 80 Cal Bike – 80 Deadlifts 135/95 – 60 Cal bike – 60 Hang Power Cleans 135/95 – 40 Cal Bike – 40 Pull-ups – 20 Cal Bike – 20 Muscle-ups or scale = Ring dips * TC = 30 mins ** Both people do half ...

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  • OUTDOOR 11-8 / 7 RFT

    11 augustus 2019, 07:00WOD

    Conditioner: 7 RFT – 10 Wall Balls 20/14 – 20 Sit Ups – 1 Hill Sprint – 400m Sprint * 1 Min rest between rounds TC = 35 mins ...

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  • LIGHT WOD 10-8 / Clean Complex

    10 augustus 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 1 Clean pull + 1 Power Clean + 1 Front Squats Conditioner: 24 Min E.M.O.T.M 1st min = 5 Hang Power Cleans 2nd min = 8/6 Cal Bike 3rd min = 8 Burpee Box Jumps ...

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  • WOD 10-8 / Clean Complex

    10 augustus 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: 24 Min E.M.O.T.M 1st min = 5 Hang Power Cleans AHAP! 2nd min = 8/6 Cal Bike 3rd min = 8 Burpee Box Jumps 24″/20″ * Score is MAX weigth HPC ...

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  • WOD 9-8 / "Barbara"

    9 augustus 2019, 05:00WOD

    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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  • LIGHT WOD 8-8 / Push Press

    8 augustus 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets – 5 Push Press Conditioner: 18 Min Ladder of – 1 HR Push Up – 2 Barbell Roll Out – 3 Bent Over Row – 2 HR Push Ups – 3 Barbell Roll Outs – 4 Bent Over Row – 3 HRPU – 4 BBRO – 5 BOR – 4/5/6 – 5/6/7 Etc… etc… ...

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  • WOD 8-8 / Push Press

    8 augustus 2019, 07:00WOD

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

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  • WOD 7-8 / Weighted Lunges

    7 augustus 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 8 Weighted lunges Conditioner: For weight! 20-10/19-9/18-8/17-7/16-6/15-5/14-4/13-3/12-2/11-1 – Cal Row – Bench Press AHAP each set * After Each set 1 Rope Climb (total 10!) Score = Total weight on Benchpress! TC= 35 min ...

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  • WOD 6-8 / Front Squats

    6 augustus 2019, 05:30WOD

    Strength/Skills: 15 mins for 6 sets – 6-6-4-4-3-3 Front Squats 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 265/190 – 20 Box Jumps – 20 HR Push ...

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  • WOD 5-8 / Power cleans

    5 augustus 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 Power Cleans Conditioner: For Max Reps! 4 Rounds of the sequence: min 1: Burpee + 2 wallballs 20/14 min 2: Rest min 3: Toes To Bar min 4: Rest min 5: Power Clean 135/94 min 6: Rest min 7: Rope Climbs ...

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  • OUTDOOR 4-8 / For time!

    4 augustus 2019, 07:53WOD

    Strengt/Skills: – Snatch skills Conditioner: For Time! 2400m KB run with 24/16kg @ 400m: 30 alt KB snatches @ 800m: 25 alt KB snatches @ 1200m: 20 alt KB snatches @ 1600m: 15 alt KB snatches @ 2000m: 10 alt KB snatches @ 2400m: 5 alt KB snatches TC = 30 mins ...

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  • WOD 4-8 / Push Jerk

    4 augustus 2019, 07:00WOD

    Strength/skills: 15 mins for 6 sets – 4-4-3-3-2-2 Push Jerk Conditioner: 20 Min AMRAP – 5 Toes to Bar – 10 Push Up – 15 Air Squats – 20 Cal Row ...

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  • WOD 3-8 / Deadlifts

    3 augustus 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets of – 6-6-6-4-4-4 Deadlifts 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 2-8 / Team WOD

    2 augustus 2019, 05:00WOD

    Strength/Skills: WOD prep Conditioner: 2 RFT in buddy Teams ‪- 100 KB Swings 24/16 ‪- 80 Burpees‬ ‪- 60 Cal Bike ‬ ‪- 40 Box Jump Overs‬ 24″/20″ ‪- 20 HSPU * Break up the reps any way you want‬\ ** TC = 35 mins ...

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  • LIGHT WOD 2-8 / Team WOD

    2 augustus 2019, 05:00WOD

    Strength/Skills: WOD prep Conditioner: For time in buddy Teams ‪- 100 KB Swings ‪- 80 HR Push-ups ‪- 60 Cal Bike ‬ ‪- 40 Box Jump Overs‬ ‪- 20 Burpees‬ * Break up the reps any way you want‬\ ** TC = 20 mins ...

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  • LIGHT WOD 1-8 / Back Squats

    1 augustus 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets – 6 Back Squats Conditioner: 6 RFT – 10/8 Cal Row – 8 Burpees On Plate – 6 Box Step-ups – 36 Single Unders TC = 20 mins ...

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  • WOD 1-8 / Back Squats

    1 augustus 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets – 6 Back Squats Conditioner: 6 RFT – 12/10 Cal Row – 8 Burpees On Plate – 6 Box Jumps 24″/20″ – 36 DU’s TC = 20 mins ...

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  • WOD 31-7 / Pistols

    31 juli 2019, 07:00WOD

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

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  • WOD 30-7 / Cleans

    30 juli 2019, 07:00WOD

    Strength/Skills: 15 mins for – 8-8-6-6-4-4 Power/Squat Clean Conditioner: For time! 21-18-15-12-9-6-3 – Power Clean 115/75 – KB Swings 24/16 – Ring Push-ups – Sit Ups TC = 25 min ...

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  • WOD 29-7 / "Angie"

    29 juli 2019, 07:00WOD

    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. ...

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  • WOD 28-7 / Snatch

    28 juli 2019, 07:00WOD

    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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  • OUTDOOR 28-7 / For Time!

    28 juli 2019, 07:00WOD

    Conditioner: For time! – 1 mile run – 25 Wall balls 20/14 – 20 Wall balls sit-ups – 1k run – 25 Wall balls – 20 Wall balls sit-ups – 800m run – 25 Wall balls – 20 Wall balls sit-ups – 400m run – 25 Wall balls – 20 Wall balls sit-ups – 200m run ...

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  • WOD 27-7 / Push Press

    27 juli 2019, 07:00WOD

    Strength/Skills: 15 mins for – 8-8-6-6-4-4 Push Press Conditioner: TABATA’s for MAX reps – Ground To Overhead 135/95 —-> 1 min rest – Russian KB Swings 24/16 —-> 1 min rest – Back Squat 135/95 —-> 1 min rest – Deadlifts 155/115 * TABATA = 8 rounds x 20 sec AMRAP, 10 sec rest ...

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  • WOD 26-7 / Team WOD

    26 juli 2019, 05:00WOD

    Conditioner: “the Cardio ladder” In buddy teams! 48 Min For max distance and climb the ladder as far as possible Buddy 1: Row 1000m Buddy 2: – 1 Sit-Up – 1 Burpee – 1 Push Up – 1 KB Swing 24/16 2-2-2-2, 3-3-3-3 etc etc * Change positions after buddy 1 is done with the Row ** Continue the ladder where ...

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  • WOD 25-7 / Deadlifts

    25 juli 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 8-8-6-6-4-4 Deadlifts Conditioner: For Time! 3-6-9-12-15-18-21 – Ring Push-ups – Knees To Elbows – Front Squats 135/95 TC = 20 mins ...

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  • WOD 24-7 / Front Squats

    24 juli 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 8-8-6-6-4-4 Front Squat Conditioner: 5 RFT – 15 Deadlift 135/95 – 10 Push Press 135/95 – 15 Toes To Bar – 10 Wall Balls 20/14 * TC = 20 mins ...

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  • WOD 23-7 / Bench Press

    23 juli 2019, 05:00WOD

    Strength/Skills: Every 2 Mins for 12 Mins – 8-8-6-6-4-4 Bench Press Conditioner: 23 min Ladder – 1 Thruster 115/65 – 2 Burpees over the bar – 3 Strict Pull-ups – 2 Thruster – 3 Burpees over the bar – 4 Strict Pull-ups – 3/4/5 – 4/5/6 – 5/6/7 – Etc… etc… ...

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  • WOD 22-7 / Gymnastics

    22 juli 2019, 07:00WOD

    Strength/Skills: 15 mins for – 5 sets of 4-6 Muscle-Ups or Skill training Conditioner: 17 Min AMRAP – 10 Russian KB Swings 32/24kg Then… 3 sets of Gymnastic Complex: – 1 Knees To Elbow – 1 Toes To Bar – 1 Pull-ups – 1 C2B Pull-ups ...

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  • WOD 21-7 / 'Bear Complex'

    21 juli 2019, 07:00WOD

    Skills: WOD prep Conditioner: For max load, means for MAX LOAD !!! “Bear Complex” 5 sets of 7 rounds: – 1 Power Clean – 1 Front Squat – 1 Push Press – 1 Back Squat – 1 Push Press * You may NOT drop the bar between rounds ** Rest as needed between sets!!! ...

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  • OUTDOOR 21-7 / 10 RFT

    21 juli 2019, 07:00WOD

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

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  • WOD 20-7 / Brind-A-Friend-Day

    20 juli 2019, 07:03WOD

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

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  • WOD 19-7 / Clean & Jerks

    19 juli 2019, 05:00WOD

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

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  • WOD 18-7 / Back Squats

    18 juli 2019, 07:00WOD

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

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  • WOD 17-7 / Strict Press

    17 juli 2019, 07:06WOD

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

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  • WOD 16-5 / Overhead Squats

    16 juli 2019, 07:47WOD

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

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  • WOD 15-7 / Deadlifts

    15 juli 2019, 07:00WOD

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

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  • OUTDOOR 14-7 / Hero "Bert"

    14 juli 2019, 07:00WOD

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

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  • WOD 14-7 / Snatch Complex

    14 juli 2019, 07:00WOD

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

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