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WOD’s

19-06-2013, 22:45

  • WOD 25-5 / Press Complex

    25 mei 2019, 07:00WOD

    Strength/Skills: 2 Push Press + 3 Push Jerk *5 Sets to MAX out! Conditioner: 20 Min AMRAP Teams of 2 – 1 person works at a time – 20 Burpees over bar – 20 Hang Power Clean & Jerks 115/75 – 20 Pull-ups – 400m Run ...

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  • WOD 24-5 / Snatch Complex

    24 mei 2019, 05:00WOD

    Skill: Snatch work Strength: Every 2 mins for 12 mins – 1 Hi Hang Snatch + 1 Hang Snatch + 1 Snatch from the ground *Find a max on the complex for the day Conditioner: 9 Min AMRAP – 5 Burpees – 10 Push Press 95/65 – 20 DU’s ...

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  • LIGHT WOD 24-5 / Clean complex

    24 mei 2019, 05:00WOD

    Skill: Clean work Strength: Every 2 mins for 12 mins – 1 Hang Clean + 1 Clean from the ground Conditioner: 9 Min AMRAP – 5 Burpees – 10 Push Press 65/55 – 20 Single Unders ...

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  • LIGHT WOD 23-5 / Push Press

    23 mei 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 5 Push Press Strength Endurance: Push Press Max Effort Reps (-30% of 5rm) Conditioner: For Time! – 400m Run – 30 Pull-Ups – 30 Ball Slams – 200m Run – 20 Pull-Ups – 20 Ball Slams – 100m Run – 10 Pull-Ups – 10 Ball Slams ...

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  • WOD 23-5 / Push Press

    23 mei 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 5 Push Press Strength Endurance: Push Press Max Effort Reps (-30% of 5rm) Conditioner: For Time! – 800m Run – 40 Pull-Ups – 40 Ball Slams – 600m Run – 30 Pull-Ups – 30 Ball Slams – 400m Run – 20 Pull-Ups – 20 Ball Slams ...

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  • WOD 22-5 / Overhead Squat

    22 mei 2019, 07:24WOD

    Strength/Skills: 15 mins for 5 sets – 5 Overhead Squat Conditioner: 7 min AMRAP – 5 Deadlifts 225/155 – 10 Pull-Ups – 20 DU’s 2 Mins Rest then… 5 min AMRAP – 5 Burpees Over Bar – 10 Toes to Bar – 20 DU’s ...

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  • WOD 21-5 / Clean & Jerks

    21 mei 2019, 05:00WOD

    Strength/Skills: 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 20-5 / Back Squats

    20 mei 2019, 07:00WOD

    Strength/Skills: 3 sets to find a 15 Rep Max – Back Squats Conditioner:  Teams of 2 – 6 rounds for time! Relay Style Athlete 1 – AFAP – 5 Thrusters 95/65 – 10 KB Swings 24/16 – 200m Row * Once athlete 1 comes in from the sprint, you will tag hands and athlete 2 will then perform ...

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  • LIGHT WOD 20-5 / Back Squats

    20 mei 2019, 07:00WOD

    Strength/Skills: 3 sets of – 15 Back Squats Conditioner:  Teams of 2 – 4 rounds for time! Relay Style Athlete 1 – AFAP – 5 Wall Balls 14/12 – 10 KB Swings – 200m Row * Once athlete 1 comes in from the sprint, you will tag hands and athlete 2 will then perform the same thing. The ...

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  • WOD 19-5 / For time!

    19 mei 2019, 06:00WOD

    Skill: DU’s Conditioner: For Time! – 30 Deadlifts 225/155 – 50 KB Swings 24/16 – 300 DU’s – 20 Deadlifts – 30 KB Swings – 200 DU’s – 10 Deadlifts – 20 KB Swings – 100 DU’s ...

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  • OUTDOOR 19-5 / For time & Reps

    19 mei 2019, 06:00WOD

    Conditioner: In buddy teams: 1) 1k Run 2) AMRAP of – 3 Burpees – 6 Push-Ups – 9 Air Squats * Switch! Then…. 1) 1k Run 2) Max Slam Ball Ground of Shoulder * Switch! Then… 1) 1k Run 2) Max DU’s * Switch! ...

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  • WOD 18-5 / Front Squats

    18 mei 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets of – 3 Front Squats * 3 sec HOLD!!! Conditioner: 15 min AMRAP of: – 10 Hang Power Cleans 135/95 – 40 DU’s – 10 Strict Pull-ups – 30M Farmers Walk ...

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  • WOD 17-5 / HSPU

    17 mei 2019, 05:00WOD

    Strength/Skills: Deficit HSPU / HSPU / Wallwalks / HS Hold / Push-Up * Pick a skill and perform 5 x 5 reps, 2 min rest b/w sets ** HS hold = 30 sec Conditioner: For MAX Reps *2 Mins Work, 30 Sec rest – Push Press 95/65 – Burpees – Cal Row – Wall Balls 20/14 – DU’s – KB Swings ...

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  • WOD 16-5 / Press Complex

    16 mei 2019, 07:07WOD

    Strength/Skills: Every 2 Mins for 12 Mins – 1 Push Press + 2 Push Jerks * Find a Max on the complex Conditioner: 6 RFT – 6 Ring Dips – 8 Shoulder 2 Overhead 135/95 – 10 Ball Slams 20/14 – 20 DU’s TC = 12 Mins ...

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  • WOD 15-5 / Back Squats

    15 mei 2019, 07:18WOD

    Strength/Skills: 15 mins for 5 sets – 5 Back Squats * 3 sec HOLD at the bottom!!! ** B/w sets MAX Pull-ups Conditioner: 12 Min AMRAP – 3 Power Snatches 135/95 – 6 Pull-Ups – 9 Air Squats – 11 Cal Ski *At 6 Mins run 400m ...

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  • WOD 14-5 / Push Press

    14 mei 2019, 05:33WOD

    Strength/Skills: 15 mins to find an – 1 RM Push Press Conditioner: For time! – 200m run – 30 Toes to bar – 10 Push press 115/75 – 200m run – 25 Toes to bar – 15 Push press – 200m run – 20 Toes to bar – 20 Push press – 200m run – 15 Toes to bar – 25 Push press – 200m run – ...

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  • LIGHT WOD 13-5 / Clean & Jerk

    13 mei 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 2 Clean & Jerks Conditioner: 3 Rounds of: – 3 Clean & Jerk 115/65 – 10 Push-ups – 200m Run ...

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  • WOD 13-5 / Clean & Jerk

    13 mei 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 2 Clean & Jerks Conditioner: 4 Rounds of: – 3 Clean & Jerk 185/135 – 15 Push-ups – 400m Run ...

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  • OUTDOOR 12-5 / RFT

    12 mei 2019, 07:00WOD

    Conditioner: 4 RFT – 35 KB Swings 24/16 – 30 Push-ups – 25 KB SDHP 24/16 – 20 Burpees – 800m Run TC = 45 mins ...

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  • WOD 12-5 / Front Squats

    12 mei 2019, 07:00WOD

    Strength: Every 3 Mins for 15 Mins – 3 Front Squat **After each set do 10-12 Tempo Ring Rows Conditioner: Every 3 Mins for 15 Mins – 250m Row – 5 Pull-ups – 10 Wall Balls 20/14 – 15 KB Swings 24/16 *Time you have left is your rest. Each round should be an all out sprint!! ...

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  • WOD 10-5 / Team WOD

    10 mei 2019, 05:00WOD

    Conditioner: Chipper for time! (1 person works at a time) Buy In: 100 DU’s (Each Person does this) – 100 Pull-Ups (1 person works while the other is doing a Deadlift hold) – 90 Squats (1 Person works while other is doing a Handstand hold) – 80 Deadlifts 135/75 (1 Person works while other is ...

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  • WOD 9-5 / Push Press

    9 mei 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets – 5 Push Press Conditioner: 10 min Ladder – 10 Squat Snatches 95/65 – 2 Muscle-ups – 8 Squat Snatches 115/95 – 4 Muscle-ups – 6 Squat Snatches 135/115 – 6 Muscle-ups – 4 Squat Snatches 155/135 – 8 Muscle-ups – 2 Squat Snatches 185/145 – 10 Muscle-ups ...

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  • WOD 8-5 / Deadlifts

    8 mei 2019, 07:24WOD

    Strength/Skills: 15 mins for 6 sets – 5 Deadlifts Conditioner: For Time! A) 21-15-9 – Front Squats 115/75 – Burpees over the bar B) In the remaining time left, establish an – 1 RM Clean * TC = 12 mins ...

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  • WOD 7-5 / Bench Press

    7 mei 2019, 06:00WOD

    Strength/Skills: 15 mins for 6 sets – 5 Bench Press Conditioner: 12 min AMRAP – 9 Toes to Bar – 12 Box Jump overs – 30 DU’s ...

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  • WOD 6-5 / Clean Complex

    6 mei 2019, 07:00WOD

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

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  • OUTDOOR 5-5 / 40 min ladder

    5 mei 2019, 07:00WOD

    Conditioner: 40 min Ladder – 20 DB Ground to overhead 50/30 – 800m Run – 25 DB Ground to overhead – 800m Run – 30 DB Ground to overhead – 800m Run …..etc ...

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  • WOD 5-5 / Back Squats

    5 mei 2019, 07:00WOD

    Strength/Skills: Every 3 Mins for 15 Mins – 5 Back Squats *3 sec HOLD!!! **Work up to a 5RM Conditioner: Teams of 2 – For Time – 800m Run (both teammates run at the same time) – 80 Pull-Ups – 80 DU’s – 80 KB Swings 24/16 – 80 Wall Balls 20/14 – 80 Sit-Ups * TC=20 mins ** 1 person works at a ...

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  • WOD 4-5 / Snatch Complex

    4 mei 2019, 07:00WOD

    StrengthSkills: Snatch Complex – 20 Mins to find a Heavy Set Hi-Hang Snatch, Hang Snatch, Full Snatch Conditioner: 5 RFT – 10 Toes to Bar – 50ft Farmers Walk – 10 Push Press 115/75 – 1 Rope Climb (legless) ...

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  • WOD 3-5 / Thrusters

    3 mei 2019, 05:00WOD

    Strength/Skills: 15 mins for 5 sets of – 5 Thusters * 2 Mins Rest b/w sets ** DO NOT DROP BARS OVERHEAD! Conditioner: 5 Rounds for time of – 10 Deadlifts 185/135 – 20 Bar Hops – 10 Wall balls 20/14 – 200m Row TC = 20 mins ...

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  • WOD 1-5 / Back Squats

    1 mei 2019, 07:00WOD

    Strength/Skills: 4 Sets of – 4 Back Squats * 3 mins rest b/w sets Conditioner: 3 RFT of – 10 Power Cleans 135/95 – 20 Pull-ups – 30 SDHP 24/16 – 40 O/H Lunge steps 45/25 TC = 24 mins ...

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  • WOD 30-4 / Clean Complex

    30 april 2019, 05:36WOD

    Skill: 10 Mins to go over Clean Postions Strength: 14 Min E.M.O.T.M – Even Mins – 1 Hi Hang Power Clean + 2 Hang Power Clean – Odd Mins – 12 Half Kneeling DB Press Consitioner: 12 Min AMRAP of: – 10 Wall Balls 20/14 – 10 Burpees – 10 Push Press 115/75 ...

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  • WOD 29-4 / For MAX load!

    29 april 2019, 07:00WOD

    Strength/Skills: – Find your 5 RM Deadlift Conditioner: Deadlifts & Squats. – 5 DL – 40 SQ – 10 DL – 30 SQ – 20 DL – 20 SQ – 30 DL – 10 SQ – 40 DL – 5 SQ Rest = 3 mins b/w sets * Start with an 5 RM Deadlift, then immediatly do 40 Squats ** Perform ...

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  • WOD 28-4 / Endurance

    28 april 2019, 08:09WOD

    Strength: 20 Mins endurance Even Mins = 30 Secs Goblet Squats Odd Mins = 30 Secs Strict Pull-Ups Conditioner: For time! Buy In: Bring Sally up – Air Squats Rest 1 Min, then… 3 Rounds for time – 5 Muscle Ups – 10 Burpees – 200m Row ...

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  • WOD 26-4 / Push Press

    26 april 2019, 05:00WOD

    Strength/Skills: 15 mins voor 5 sets – 5 Push Press Conditioner: For Time! – 40 Hang Power Cleans 135/95 – 40 Shoulder 2 Overhead 135/95 – 40 Wall Balls 20/14 – 40 Toes 2 Bar – 4 Rope Climbs – 400m Row TC = 20 mins ...

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  • WOD 25-4 / Bench Press

    25 april 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets – 5 Bench Press Conditioner: For time! 10,9,8,7,6,5,4,3,2,1 – KB Swings 24/16 – Box Jumps 24″/20″ – Burpees TC = 15 mins ...

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  • WOD 24-4 / 'Frindy'

    24 april 2019, 07:00WOD

    Skill: Thrusters Conditioner: For time! – 21 Thrusters 95/65 – 3 Rounds “Cindy” – 15 Thrusters 95/65 – 3 Rounds “Cindy” – 9 Thrusters 95/65 – 3 Rounds “Cindy” * Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats ...

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  • WOD 23-4 / Front Squats

    23 april 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 5 Front Squats Conditioner: 20 min AMRAP – 12 Power Cleans 95/65 – 10 Cal Bike – 12 Shoulder to Overhead 95/65 – 10 Cal Ski – 12 Wall Balls 20/14 – 10 Cal Bike ...

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  • EASTER WOD 22-4 / "Murph"

    22 april 2019, 08:00WOD

    Skills: Kipping/Butterfly Pull-ups Conditioner: For time! Hero WOD ‘Murph’ – 1600m Run – 100 Pull-ups – 200 Push-ups – 300 Squats – 1600m Run TC= 60 min ...

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  • WOD 20-4 / Strict Pull-ups

    20 april 2019, 07:00WOD

    Strength/Skills: 10 mins for 5 sets of – 5 Strict Pull-Ups * Weighted if you can! Then… For time! – 60 Burpees – 400m Run – 50 Pull-Ups – 400m Run – 40 KB Swings 24/16 – 400m Run – 30 Power Snatches 95/65 – 400m Run TC= 35 min ...

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  • WOD 19-4 / Hero "Roy"

    19 april 2019, 05:00WOD

    Strength/Skills: – WOD prep / mobility Conditioner: Hero WOD “Roy” 5 Rounds for  time – 15 Deadlifts 225/155 – 20 Box Jumps 24″ – 25 Pull-ups ...

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  • LIGHT WOD 18-4 / Back squats

    18 april 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets – 12 Back Squats Conditioner: For Time! 21-15-9 of: – Power Cleans 75/55 – Knee Raises * Every 2 mins do 3 burpees Buy out: 3 Rope Climbs (Descents) ...

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  • WOD 18-4 / Back Squats

    18 april 2019, 07:00WOD

    Strength/Skills: 15 mins for 6 sets – 12 Back Squats @ 50-60% Conditioner: For Time! 21-15-9 of: – Power Snatches 115/75 – Toes 2 Bar * Every 2 mins do 5 burpees Buy out: 3 Rope Climbs (Legless) ...

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  • WOD 17-4 / HSPU

    17 april 2019, 07:09WOD

    Skill: 12 Min E.M.O.T.M Even Mins – 5 Hand Stand Push Ups Odd Mins – 30 Double Unders Conditioner: 12 Min AMRAP – 10 Push Press 115/75 – 10 Ring Dips – 10 Burpees ...

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  • WOD 16-4 / Deadlifts

    16 april 2019, 05:00WOD

    Strength/Skills: 12 mins for 5 sets of – 5 Deadlift Conditioner: 5 Rounds for time – 5 Box Jumps 30″/24″ (If you cannot land softly you MUST do Step Ups!) – 10 Pull Ups – 10 Thrusters 95/65 – 400m Run TC= 25 min! ...

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  • OLY 15-4 / Week 12

    15 april 2019, 12:40WOD

    Strength/Skills: A) 3 Sets of – 1 Hang Snatch + 1 Power Snatch B) 4 Sets of –  1 Clean Pull + 1 Clean C) 3,2,1,3,2,1 – Back Squats   ...

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  • LIGHT WOD 15-4 / Strict Press

    15 april 2019, 12:35WOD

    Strength/Skills: 12 mins for 6 sets of – 3 Strict Press Conditioner: For Time! – 10 Power Clean 65/55 – 2 Rope Climbs (Descends) – 20 Hand Release Push Ups – 10 Power Clean – 2 Rope Climbs – 15 Hand Release Push Ups – 10 Power Clean – 2 Rope Climbs – 10 Hand Release Push Ups – 10 Power Clean – ...

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  • WOD 15-4 / Strict Press

    15 april 2019, 07:00WOD

    Strength/Skills: 12 mins for 6 sets of – 3 Strict Press Conditioner: For Time! – 10 Power Snatch 95/65 – 1 Rope Climbs (Legless) – 20 Hand Release Push Ups – 10 Power Snatch – 1 Rope Climb – 15 Hand Release Push Ups- 10 Power Snatch – 1 Rope Climb – 10 Hand Release Push Ups – 10 Power Snatch – ...

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  • OUTDOOR 14-4 / For time

    14 april 2019, 07:00WOD

    Conditioner: For time – 800m Run – 50 Double KB Deadlifts 2×32/2x24kg – 400m Run – 75 Handrelease Push-ups – 200m Run – 100 Sit-ups – 150 Air squats ...

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  • WOD 14-4 / Squat variations

    14 april 2019, 07:00WOD

    Mobility work: Squat routines Conditioner: For time! – 50 Back Squat 135/105 – 40 Front Squat 115/95 – 30 Overhead Squat 95/65 – 20 Air Squats – 10 Box Jumps 24″/20″ ...

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  • WOD 13-4 / Power Cleans

    13 april 2019, 07:00WOD

    Strength: E.M.O.T.M for 10 mins – 2 Power Cleans @ 90% 1RM Conditioner: 15 Min AMRAP – 6 Hang Cleans 135/75 – 9 Deadlifts 135/75 – 12 Burpee lateral box jumps ...

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  • WOD 12-4 / Jacked 25

    12 april 2019, 05:00WOD

    Strenght/Skills: – WOD prep Conditioner: For time! “Jacked 25” – 25 Deadlifts 225/155 – 400m Run – 25 Toes To Bar – 400m Run – 25 Box Jumps – 400m Run – 25 Burpees – 400m Run – 25 C2B Pull Ups – 400m Run – 25 Goblet Squats 24/16 – 400m Run * Compare to previous score! ...

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  • LIGHT WOD 11-4 / Front Squats

    11 april 2019, 07:00WOD

    Strength/Skills: 16 mins for 5 sets – 5 Front Squats Conditioner: 15 Min AMRAP – 10 Wall Balls 14/12 – 1 Rope Climb (Descent) – 10 Knee raises – 25 Single Unders ...

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  • WOD 11-4 / Front Squats

    11 april 2019, 07:00WOD

    Strength/Skills: 16 mins for 5 sets – 3 Front Squats * 2 Min rest b/w sets Conditioner: 15 Min AMRAP – 10 Wall Balls 20/14 – 1 Rope Climb (Legless) – 10 Toes to Bar – 25 DU’s ...

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  • WOD 10-4 / KB Snatch

    10 april 2019, 07:00WOD

    Skills: KB Snatch Strength: 8 Mins E.M.O.T.M Even Mins: 5 KB Snatches L-Arm Odd Mins: 5 KB Snatches R-Arm Conditioner: Descending ladder – 50 Cal Bike – 10 Muscle-ups OR 10 C2B Pull-ups & 10 Push-ups – 40 Cal Bike – 10 Muscle-ups – 30 Cal Bike – 10 Muscle-ups – 20 Cal Bike – 10 Muscle-ups – 10 Cal Bike TC= 20 min ...

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  • WOD 9-4 / Bench Press

    9 april 2019, 07:00WOD

    Strength/Skill: 12 min for 6 sets – 3 Bench Press Conditioner: Against a 4 minute running clock, complete: 4 Sets of: – 25 KB Swings 24/16 – 400 Meter Run – DU’s x Max Reps *Rest 4 minutes between sets ...

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  • WOD 8-4 / Deadlifts

    8 april 2019, 07:00WOD

    Strength: 15 mins for 6 sets – 2 Deadlifts Conditioner: 6 rounds for time! – 5 Power Cleans 155/115 – 10 Wall Balls 20/14 – 400m Run TC = 22 mins ...

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  • OUTDOOR 7-4 / RFT

    7 april 2019, 06:00WOD

    Conditioner: 5 Rounds for time! – 800m Run – 15 KB Swings 24/16 – 15 Push ups – 15 KB SDHP – 15 KB Squats * TC = 35 mins ...

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  • WOD 7-4 / Overhead Squats

    7 april 2019, 06:00WOD

    Strength: Find a 3RM Overhead Squat Conditioner: for time! 18-15-12-9-6-3 – Thrusters 95/65 – Burpees TC = 20 mins ...

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  • WOD 6-4 / KB Snatch

    6 april 2019, 07:00WOD

    Skill: KB Snatch Conditioner: 3 Rounds For Time: – 400m run – 1 Rope Climbs (legless) – 14 KB snatches 24/16 – 21 Front Squats 135/95 – 28 OH Plate Lunges 45/25 ...

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  • WOD 5-4 / Weighted Pull-ups

    5 april 2019, 05:00WOD

    Strength: Strict Pull-Ups 5 × 5 Reps (weighted) Conditioner: For time! – 60 Burpees – 400m Ski erg – 50 Pull-Ups – 400m Air Bike (0.2 mile) – 40 KB Swings 24/16 – 400m Ski erg – 30 Power Snatches 95/65 – 400m Air Bike (0.2 mile) TC= 35 min ...

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  • WOD 4-4 / Clean Complex

    4 april 2019, 07:00WOD

    Power: Hang Clean + Clean & Jerk from Ground * 15 Mins to work up to a Peak Single on the complex Strength: Front Squat 5×2 * Tempo 3-1-X-1 Conditioner: 9 Min AMRAP – 10 Deadlifts 225/185 – 15 Wall balls 20/14 – 20 Flutter Kicks ...

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  • LIGHT WOD 4-4 / Front Squats

    4 april 2019, 07:00WOD

    Strength/Skills: 15 mins 6 sets – 6-6-4-4-2-2 Front Squats * Tempo 3-1-X-1 Conditioner: 9 Min AMRAP – 10 Deadlifts – 15 Wall balls – 20 Flutter Kicks ...

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  • WOD 3-4 / Deadlifts

    3 april 2019, 07:15WOD

    Strength/Skills: 15 mins for 6 sets – 3 Deadlifts Conditioner: 20 Min AMRAP of: – 3 Muscle-Ups – 6 Power Cleans 135/95 – 9 Burpees – 200m Row   ...

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  • WOD 2-4 / Strict Press

    2 april 2019, 06:00WOD

    Skill: 12 Min E.M.T.O.M Even Mins – 40 Sec Max DU’s Odd Mins – 8 HSPU Strength: Strict Press 4 × 8 Reps Conditioner: 3 RFT – 15 Overhead Squats 95/65 – 15 HR Push Ups ...

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  • OLY 1-4 / Week 11

    1 april 2019, 07:03WOD

    Strength/Skills: A) 3 Sets of – 5 Push Press * Light and Perfect! B) 3,2,1,1,1 –  Push Jerk C) 3 Sets of – 1 Power Clean + 1 Jerk x2 D) 3 Sets of – 3 Clean Pulls E) 3 Sets of – Weighted Planks x 30 seconds – KB Side Bends x 20 each side ...

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  • LIGHT WOD 1-4 / Power Clean

    1 april 2019, 07:00WOD

    Strength / Skill: Every 2 mins for 12 mins Power Clean Complex – 1 Hang Power Clean – 1 Power Clean – 1 Front Squat Conditioner: 15 Min AMRAP – 5 Thrusters 65/55 – 10 Wall Balls 14/12 – 20 Single Unders – 200m Run ...

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  • WOD 1-4 / Snatch

    1 april 2019, 07:00WOD

    Strength / Skill: Every 2 mins for 12 mins Power Snatch Complex – 1 Hang Power Snatch – 1 Power Snatch – 1 Overhead Squat Conditioner: 15 Min AMRAP – 5 Thrusters 115/75 – 10 Wall Balls 20/14 – 20 DU’s – 200m Run ...

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  • WOD 31-3 / Pull-ups

    31 maart 2019, 08:00WOD

    Strength: Pull-ups 5-5-4-3-2 * Weighted if you can! Conditioner: 10 min AMRAP – 10 Box Jumps 24″/20″ – 10 Deadlifts 135/95 – 10 Hang Power Cleans 135/95 ...

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  • OUTDOOR 31-3 / 4 RFT

    31 maart 2019, 08:00WOD

    Conditioner: 4 Rounds for time: – 600m Run – 40m Plate Overhead walking Lunges 55/35 – 30 Push-ups ...

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  • WOD 30-3 / Front Squats

    30 maart 2019, 08:00WOD

    Strength/Skills: 5sets – 5 Front Squats * 2 min rest b/w sets ** B/w sets work on muscle-up progressions Conditioner: For time 21-15-9 of: – KB Swings 28/20 – DU’s – Goblet Squats 28/20 – Burpees * In between sets 800m Run ...

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  • WOD 29-3 / Team WOD

    29 maart 2019, 06:00WOD

    Skill: Muscle Ups and Progressions Conditioner: 20 Min AMRAP Buddy teams – 6 Squat Cleans 185/135 – 6 Muscle Ups – 30ft Buddy Carry – 2 Rope Climbs – 200m Row (100m Each Athlete) ...

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  • LIGHT WOD 28-3 / Power Clean

    28 maart 2019, 08:01WOD

    Skill: Power Clean Power: Every 90 secs for 12 mins – 1 Hi Hang Clean + 1 Clean from ground Strength: Back Squat 8-8-6-6 Conditioner: Tabatas (8 Rounds – 20 secs work / 10 secs rest) – Cal Bike – Rest 2 mins – Ring Dips ...

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  • WOD 28-3 / Snatch

    28 maart 2019, 08:00WOD

    Skill: Snatch Power: Every 90 secs for 12 mins – 1 Hi Hang Snatch + 1 Snatch from ground Strength: Back Squat 8-6-4-2 Conditioner: Tabatas (8 Rounds – 20 secs work / 10 secs rest) – Cal Bike – Rest 2 mins – Ring Dips ...

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  • WOD 27-3 / Chipper for time!

    27 maart 2019, 08:00WOD

    Skill: DU’s practice Conditioner: for time: – 50 Du’s – 45 Wall Balls 20/14 – 40 Pull-ups – 35 Burpees – 30 Box Jumps 24″/20″ – 25 KB Swings 24/16 – 20 Toes to Bar – 15 HR Push-ups – 1 Rope Climb (legless) TC = 25 mins ...

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  • LIGHT WOD 27-3 / Chipper for time!

    27 maart 2019, 08:00WOD

      Skill: DU’s practice Conditioner: for time: – 50 Single Unders – 35 Wall Balls 14/12 – 30 Ring Rows – 25 Box Step-ups – 20 KB Swings 16/12 – 15 HR Push-ups – 10 Burpees – 2 Rope Climb (ascending) TC = 15 mins ...

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  • WOD 26-3 / Clean & Jerks

    26 maart 2019, 06:00WOD

    Strength/Skills: Every 2 Mins for 20 Mins (10 Sets) – 1 Clean Pull – 1 Full Clean from Ground – 2 Split Jerks *Start with 50-60% of you 1 rm and increase 5% each set. Conditioner: 7 Min AMRAP – 7 Toes to Bar – 7 Burpees ...

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  • WOD 25-3 / Deadlifts

    25 maart 2019, 08:00WOD

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

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  • OLY 25-3 / Week 10

    25 maart 2019, 08:00WOD

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

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  • LIGHT WOD 25-3 / Deadlifts

    25 maart 2019, 08:00WOD

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

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  • OUTDOOR 24-3 / 35 mins AMRAP

    24 maart 2019, 08:00WOD

    Conditioner: 35 min AMRAP Complete as a complex starting on the right hand then go to the left, weight for KB: 24/16 – 10 KB Suitcase Deadlifts –  8 KB Front squats –  6 KB Power Cleans –  4 KB Clusters 300m Run * Breaking up your complex results in a 100m run penalty. ...

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  • WOD 24-3 / TEAM WOD

    24 maart 2019, 08:00WOD

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

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  • WOD 23-3 / Chipper for time

    23 maart 2019, 08:00WOD

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

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  • WOD 22-3 / Open 19.5

    22 maart 2019, 08:26WOD

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

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  • WOD 21-3 / Presses

    21 maart 2019, 08:00WOD

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

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  • LIGHT WOD 21-3 / Push Jerk

    21 maart 2019, 08:00WOD

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

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  • WOD 20-3 / Clean & Jerk

    20 maart 2019, 08:00WOD

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

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  • LIGHT WOD 20-3 / Clean & Jerk

    20 maart 2019, 08:00WOD

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

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  • WOD 19-3 / Overhead Squat

    19 maart 2019, 06:00WOD

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

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  • OLY 18-3 / Week 10

    18 maart 2019, 08:00WOD

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

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  • LIGHT WOD 18-3 / Clean

    18 maart 2019, 08:00WOD

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

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  • WOD 18-3 / Snatch

    18 maart 2019, 08:00WOD

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

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  • OUTDOOR 17-3 / For Time!

    17 maart 2019, 08:00WOD

    Conditioner: For time! – 1000m Run Then… 8 rounds of: * 10 DB Squat 35/20 * 5 Push-ups – 800m Run Then… 4 rounds of: * 10 DB Squat * 5 Push-ups – 600m Run Then… 2 rounds of: * 10 DB Squat * 5 Push-ups TC = 40 mins ...

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  • WOD 17-3 / TEAM WOD

    17 maart 2019, 08:00WOD

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

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  • WOD 16-3 / AMRAP

    16 maart 2019, 08:00WOD

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

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  • WOD 15-3 / Open 19.4

    15 maart 2019, 08:18WOD

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

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  • LIGHT WOD 14-3 / Overhead Squat

    14 maart 2019, 08:00WOD

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

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  • WOD 14-3 / Overhead Squats

    14 maart 2019, 08:00WOD

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

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  • LIGHT WOD 13-3 / Push Press

    13 maart 2019, 06:00WOD

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

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  • WOD 13-3 / Push Press

    13 maart 2019, 06:00WOD

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

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  • WOD 12-3 / Front Squats

    12 maart 2019, 08:00WOD

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

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  • LIGHT WOD 11-3 / For MAX reps

    11 maart 2019, 08:00WOD

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

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  • OLY 11-3 / Week 9

    11 maart 2019, 08:00WOD

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

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  • WOD 11-3 / For MAX reps

    11 maart 2019, 08:00WOD

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

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  • WOD 10-3 / TEAM WOD

    10 maart 2019, 08:30WOD

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

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  • OUTDOOR 10-3 / 35 Min AMRAP

    10 maart 2019, 08:30WOD

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

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  • WOD 9-3 / Front Squats

    9 maart 2019, 08:00WOD

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

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  • LIGHT WOD 9-3 / Front Squats

    9 maart 2019, 08:00WOD

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

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  • LIGHT WOD 8-3 / Open 19.3

    8 maart 2019, 07:20WOD

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

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  • WOD 8-3 / Open 19.3

    8 maart 2019, 07:15WOD

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

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  • WOD 7-3 / Chipper for time!

    7 maart 2019, 08:00WOD

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

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  • LIGHT WOD 7-3 / Chipper for time

    7 maart 2019, 08:00WOD

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

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  • WOD 6-3 / KB Snatch

    6 maart 2019, 08:00WOD

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

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  • LIGHT WOD 6-3 / For Time!

    6 maart 2019, 07:59WOD

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

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  • WOD 5-3 / "Bear Complex"

    5 maart 2019, 06:00WOD

    Strength/Skills – WOD Prep Conditioner: 5 sets of 7 rounds for MAX load! – 1 Power Clean – 1 Front Squat – 1 Push Press – 1 Back Squat – 1 Push Press You may not drop the bar between rounds, rest as needed between sets!!! ...

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  • WOD 4-3 / Bench Press

    4 maart 2019, 06:00WOD

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

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  • LIGHT WOD 4-3 / Bench Press

    4 maart 2019, 06:00WOD

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

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  • OLY 4-5 / Week 8

    4 maart 2019, 06:00WOD

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

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  • WOD 3-3 / Back Squats

    3 maart 2019, 08:24WOD

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

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  • OUTDOOR 3-3 / For time!

    3 maart 2019, 08:15WOD

    Conditioner: For Time! – 800m Run – 25 Single Leg R Deadlifts 24/16 – 25 Single Leg L Deadlifts 24/16 – 400m Run – 75 HR Push Ups – 200m Run – 100 Sit Ups – 150 Air Squats ...

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  • LIGHT WOD 2-3 / Rope Climbs

    2 maart 2019, 06:00WOD

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

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  • WOD 1-3 / Rope Climbs

    2 maart 2019, 06:00WOD

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

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  • WOD 1-3 / Open 19.2

    1 maart 2019, 06:46WOD

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

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  • LIGHT WOD 28-2 / Power Cleans

    28 februari 2019, 06:00WOD

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

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  • WOD 28-2 / Power Snatch

    28 februari 2019, 06:00WOD

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

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  • LIGHT WOD 27-2 / Pendley Row

    27 februari 2019, 08:00WOD

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

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  • WOD 27-2 / Pendley Row

    27 februari 2019, 08:00WOD

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

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  • WOD 26-2 / Deadlifts

    26 februari 2019, 06:00WOD

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

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  • LIGHT WOD 26-2 / Deadlifts

    26 februari 2019, 06:00WOD

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

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  • LIGHT WOD 25-2 / Overhead Squat

    25 februari 2019, 08:00WOD

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

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  • WOD 25-2 / Overhead Squat

    25 februari 2019, 08:00WOD

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

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  • WOD 23-2 / Endurance Sunday!!

    24 februari 2019, 06:00WOD

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

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  • LIGHT WOD 23-4 / Mini Jacked 25

    23 februari 2019, 08:33WOD

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

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  • WOD 23-2 / Jacked 25

    23 februari 2019, 08:23WOD

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

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  • LIGHT WOD 22-2 / Open 19.1

    22 februari 2019, 06:49WOD

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

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  • WOD 22-2 / Open 19.1

    22 februari 2019, 06:45WOD

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

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  • LIGHT WOD 21-2 / Press for MAX reps

    21 februari 2019, 08:03WOD

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

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  • WOD 21-2 / Press for MAX reps

    21 februari 2019, 08:00WOD

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

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  • LIGHT WOD 20-2 / Pick your weaknesses

    20 februari 2019, 08:12WOD

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

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  • WOD 20-2 / Pick your weaknesses

    20 februari 2019, 08:04WOD

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

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  • WOD 19-2 / Pick your weaknesses

    19 februari 2019, 08:00WOD

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

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  • LIGHT WOD 19-2 / Pick your weaknesses

    19 februari 2019, 08:00WOD

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

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  • LIGHT WOD 18-2 / For Time

    18 februari 2019, 14:39WOD

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

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  • OLY 18-2 / Week 6

    18 februari 2019, 14:37WOD

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

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  • WOD 18-2 / Pick your weaknesses

    18 februari 2019, 07:42WOD

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

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  • WOD 17-2 / Muscle-up

    17 februari 2019, 06:00WOD

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

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  • OUTDOOR 17-2 / Ladder

    17 februari 2019, 06:00WOD

    Conditioner: 35 min Ladder – 1 Hill Sprint – 1x Walking Lunges Downhill – 10 KB Swings 24/16 – 600m Run – 2 Hill Sprints – 2x Walking Lunges Downhill – 12 KB Swings 24/16 – 600m Run – 3-3-14/600m – 4-4-16/600m etc…. ...

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  • WOD 16-2 / Power Cleans

    16 februari 2019, 06:00WOD

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

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  • LIGHT WOD 15-2 / "Josh"

    15 februari 2019, 05:00WOD

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

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  • WOD 15-2 / "Josh"

    15 februari 2019, 05:00WOD

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

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  • LIGHT WOD 14-2 / AMRAP's

    14 februari 2019, 07:51WOD

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

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  • WOD 14-2 / AMRAP's

    14 februari 2019, 07:49WOD

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

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  • LIGHT WOD 13-2 / Back Squats

    13 februari 2019, 08:08WOD

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

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  • WOD 13-2 / Back Squats

    13 februari 2019, 08:07WOD

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

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  • LIGHT WOD 12-2 / Strict + Push Press

    12 februari 2019, 08:00WOD

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

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  • WOD 12-2 / Strict + Push Press

    12 februari 2019, 08:00WOD

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

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  • WOD 11-2 / Cleans

    11 februari 2019, 08:00WOD

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

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  • OLY 11-2 / Week 5

    11 februari 2019, 08:00WOD

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

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  • LIGHT WOD 11-2 / Cleans

    11 februari 2019, 08:00WOD

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

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  • WOD 10-2 / Pull-ups

    10 februari 2019, 06:00WOD

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

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  • OUTDOOR 10-2 / AMRAP

    10 februari 2019, 06:00WOD

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

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  • WOD 9-2 / Push Jerks

    9 februari 2019, 08:23WOD

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

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  • LIGHT WOD 8-2 / Deadlifts

    8 februari 2019, 05:00WOD

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

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  • WOD 8-2 / Deadlifts

    8 februari 2019, 05:00WOD

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

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  • LIGHT WOD 7-2 / For time

    7 februari 2019, 06:00WOD

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

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  • WOD 7-2 / Clean & Jerk

    7 februari 2019, 06:00WOD

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

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  • LIGHT WOD 6-2 / For time!

    6 februari 2019, 06:00WOD

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

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  • WOD 6-2 / For Time

    6 februari 2019, 06:00WOD

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

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  • WOD 5-2 / Front Squats

    5 februari 2019, 05:00WOD

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

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  • LIGHT WOD 5-2 / Front Squats

    5 februari 2019, 05:00WOD

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

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  • OLY 4-2 / Week 5

    4 februari 2019, 07:49WOD

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

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  • LIGHT WOD 4-2 / For Time

    4 februari 2019, 07:48WOD

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

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  • WOD 4-2 / Strict Press

    4 februari 2019, 07:37WOD

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

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  • OUTDOOR 3-2 / E.M.O.T.M

    3 februari 2019, 06:00WOD

    Conditioner: 35 min E.M.O.T.M 1st min = 20 Sit-ups 2nd min = 10 Burpees 3th min = 100m Sprint 4th min = 30 sec Plank Hold 5th min = 20 Air Squats ...

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  • WOD 3-2 / For MAX reps

    3 februari 2019, 06:00WOD

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

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  • LIGHT WOD 2-2 / For Time

    2 februari 2019, 08:14WOD

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

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  • WOD 2-2 / For Time!

    2 februari 2019, 08:13WOD

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

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  • WOD 1-2 / For MAX reps

    1 februari 2019, 05:00WOD

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

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  • (LIGHT) WOD 31-1 / For MAX load!

    31 januari 2019, 06:00WOD

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

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  • LIGHT WOD 30-1 / For time!

    30 januari 2019, 08:10WOD

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

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  • WOD 30-1 / For Time

    30 januari 2019, 08:09WOD

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

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  • LIGHT WOD 29-1 / For time!

    29 januari 2019, 05:00WOD

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

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  • WOD 29-1 / For Time

    29 januari 2019, 05:00WOD

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

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  • (LIGHT) WOD 28-1 / For MAX load!

    28 januari 2019, 06:00WOD

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

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  • OLY 28-1 / Week 4

    28 januari 2019, 06:00WOD

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

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  • OUTDOOR 27-1 / RFT

    27 januari 2019, 06:00WOD

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

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  • WOD 27-1 / Rounds for Time

    27 januari 2019, 06:00WOD

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

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  • WOD 26-1 / For MAX Load

    26 januari 2019, 08:28WOD

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

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  • WOD 25-1 / For time

    25 januari 2019, 05:00WOD

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

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  • LIGHT WOD 24-1 / For MAX reps

    24 januari 2019, 07:54WOD

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

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  • WOD 24-1 / For MAX reps

    24 januari 2019, 07:51WOD

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

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  • LIGHT WOD 23-1 / For Time

    23 januari 2019, 08:14WOD

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

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  • WOD 23-1 / For Time

    23 januari 2019, 08:12WOD

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

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  • WOD 22-1 / Shoulder Presses

    22 januari 2019, 05:00WOD

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

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  • LIGHT WOD 21-1 / Chipper for time!

    21 januari 2019, 20:37WOD

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

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  • WOD 21-1 / Chipper for time!

    21 januari 2019, 08:26WOD

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

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  • WOD 20-1 / 1 RM Front Squat

    20 januari 2019, 06:00WOD

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

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  • OUTDOOR 20-1 / RFT

    20 januari 2019, 06:00WOD

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

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  • LIGHT WOD 19-1 / 1 RM Power Clean

    19 januari 2019, 08:26WOD

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

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  • WOD 19-1 / 1 RM Clean & Jerk

    19 januari 2019, 06:00WOD

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

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  • WOD 18-1 / 1 RM Snatch

    18 januari 2019, 05:00WOD

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

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