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WOD’s

19-06-2013, 22:45

  • WOD 14-11 / Kipping Pull-ups

    14 november 2018, 08:06WOD

    Strength/Skills: 15 mins for – Kipping Pull-up technique Conditioner: Against a 21 min running clock: Mins 1:00 – 6:00 – 1 mile Air Bike Mins 6:00-14:00 (What ever time you have left over is your rest) Perform 8 Rounds of the following: – 3 Muscle-Ups – 6 Handstand Push Ups Mins 14:00-21:00 6 Min AMRAP: – 30 DU’s – 5 Toes to bar ...

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  • WOD 13-11 / Deadlifts

    13 november 2018, 05:00WOD

    Strength: Every 2 mins for 12 mins – 3 Deadlifts Conditioner : 7 min AMRAP – 5 Squat Cleans 135/95 – 20 DU’s —-> 3 Min Rest – 2K Row ...

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  • LIGHT WOD 13-11 / Deadlifts

    13 november 2018, 05:00WOD

    Strength: Every 2 mins for 10 mins – 5 Deadlifts Conditioner : 10 min AMRAP – 5 Power Cleans – 20 DU’s ...

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  • OLY 12-11 / Week 9

    12 november 2018, 08:00WOD

    Strength/Skills: A) 3 sets of – 3 Muscle Clean + 3 Dip + 3 Push Press + 3 Tall Jerk B) 3 sets of – 1 Clean Pull + 2 Clean From 1 Inch off The Floor + 1 Jerk Then… (1+1+1) x 3 C) 3 sets of – 5 Deficit Clean Deadlift: @ 95% of best clean D) Ring ...

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  • LIGHT WOD 12-11 / Front Squats

    12 november 2018, 07:53WOD

    Strength: Every 2 Mins for 10 Mins – 5 Front Squats Conditioner: For time! – 20 Power Cleans – 20 Ring rows – 20 Cal row – 15 Power Cleans – 15 Ring rows – 15 Cal row – 10 Power Cleans – 10 Ring rows – 10 Cal row TC = 15 mins ...

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  • WOD 12-11 / Thrusters

    12 november 2018, 07:47WOD

    Strength: Every 2 Mins for 12 Mins – 5 Thrusters Conditioner: For time! – 30 Ground to Overhead 75/55 – 30 Pull-Ups – 30 Burpees – 20 Ground to Overhead 95/65 – 20 Pull-Ups – 20 Burpees – 10 Ground to Overhead 115/75 – 10 Pull-Ups – 10 Burpees TC = 20 mins ...

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  • OUTDOOR 11-11 / RFT

    11 november 2018, 08:18WOD

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

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  • WOD 11-11 / Power Cleans

    11 november 2018, 06:00WOD

    Strength/Skills: 17 Min E.M.O.T.M – Power Clean – 5 Min E.M.O.T.M – 5 Power Cleans – Rest 1 Min and add weight – 5 Min E.M.O.T.M – 4 Power Cleans – Rest 1 Min and add weight – 5 Min E.M.O.T.M – 3 Power Cleans * It should be light enough to finish all reps with perfect ...

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  • WOD 10-11 / Team WOD

    10 november 2018, 06:00WOD

    Skills: Clusters Conditioner: 1000’s For Time! In teams of 3-4 – 10.000/12.000m Row – 6000/8000 Kg of Clusters * 1 person does the rowing, the others AMRAP Clusters in the rowing time! ** Choose your own rep scheme, switch as needed on the rowers! *** TC = 50 min ...

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  • WOD 9-11 / Ring Rows

    9 november 2018, 05:00WOD

    Strength/Skills: 5 sets – MAX Ring Rows Conditioner: For time! – 40 Burpees – 250m Row – 30 Pull-Ups – 250m Row – 20 KB Swings – 250m Row – 10 Deadlifts – 250m Row TC= 15 min ...

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  • WOD 9-11 / Pull-ups

    9 november 2018, 05:00WOD

    Strength/Skills: 5 sets – MAX Strict Pull-ups + MAX rep kipping Pull-ups Conditioner: For time! – 60 Burpees – 250m Row – 50 Pull-Ups – 250m Row – 40 KB Swings 24/16 – 250m Row – 30 Power Snatches 115/95 – 250m Row TC= 25 min ...

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  • LIGHT WOD 8-11 / Weighted Lunges

    8 november 2018, 06:00WOD

    Strength/Skills: Every 3 Mins for 12 Mins – 16 Front Racked Lunges AHAP! * Choose a weight that is challenging but still able to maintain good form! Conditioner: For Time! – 21 Sumo Deadlift High Pull – 21 Box Jumps – 40 DU’s – 15 SDHP – 15 Box Jumps – 40 DU’s – 9 SDHP – 9 Box Jumps – 40 DU’s TC ...

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  • WOD 8-11 / Weighted Lunges

    8 november 2018, 06:00WOD

    Strength/Skills: Every 3 Mins for 15 Mins – 16 Front Racked Lunges AHAP! * Choose a weight that is challenging but still able to maintain good form! Conditioner: 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 – ...

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  • LIGHT WOD 7-11 / Push Press

    7 november 2018, 08:04WOD

    Strength: 5 Sets – 3 Push Press Rest 90 sec Conditioner: For Time! – 15 Wall Balls 20/14 – 1 Burpees – 14 Wall Balls – 2 Burpees – 13 Wall Balls – 3 Burpees enz… enz.. TC = 15 mins ...

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  • WOD 7-11 / Press Complex

    7 november 2018, 06:00WOD

    Strength: 5 Sets of: – 1 Push Press + 2 Push Jerks Rest 90 sec – Strict Chin-Ups Rest 90 sec Conditioner: For Time! – 15 Wall Balls 20/14 – 1 Burpees – 14 Wall Balls – 2 Burpees – 13 Wall Balls – 3 Burpees enz… enz.. – 1 Wall Balls – 15 Burpees TC = 25 mins ...

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  • WOD 6-11 / Front Squats

    6 november 2018, 05:00WOD

    Strength: Every 2 mins for 10 mins – 2 Fronts Squats (3 sec HOLD) + 2 Fronts Squats Conditioner: 15 Min AMRAP – 10 Ring Dips – 10 Toes 2 Bar – 15 KB Swings 24/16 – 15 Jumping Squats ...

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  • LIGHT WOD 6-11 / Front Squats

    6 november 2018, 05:00WOD

    Strength: Every 2 mins for 10 mins – 2 Fronts Squats (3 sec HOLD) + 2 Fronts Squats Conditioner: 12 Min AMRAP – 10 Ring Dips – 10 Toes 2 Bar – 10 KB Swings 24/16 – 10 Jumping Squats ...

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  • OLY 6-11 / Week 8

    5 november 2018, 08:04WOD

    Strength/Skills: A) 3 sets of – 3 Muscle Snatch + 3 Tall Snatch + 3 Snatch balance Without a Dip + 3 Zotts Press * In between sets, 10 DB Flies, slow and Controlled B) Snatch Deadlift to Mid Thigh (pause for three seconds) + Snatch Pull+ Snatch (1+1+2) x 2, (1+1+1) x 3 C) 3 ...

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  • LIGHT WOD 5-11 / Strict Press

    5 november 2018, 07:58WOD

    Strength: Every 2 Mins for 10 Mins – 5 Strict Press Conditioner: 3 Rounds for time – 10 Front Rack Alt. Lunges (5 each leg) – 10 Push Press – 10 Burpees TC = 15 mins ...

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  • WOD 5-11 / Strict Press

    5 november 2018, 07:56WOD

    Strength: Every 2 Mins for 10 Mins – 5 Strict Press Conditioner: 5 Rounds for time – 10 Front Rack Alt. Lunges 95/65 (5 each leg) – 10 Push Press 95/65 – 10 Burpees TC = 15 mins ...

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  • WOD 4-11 / Deadlifts

    4 november 2018, 06:00WOD

    Strength: Every 3 Mins for 15 Mins – 4 Deadlifts – 30 sec rest, then… – Max Strict Pull Ups Conditioner: 12 Min AMRAP – 6 Pull-ups – 12 KB Swings 24/16 – 24 DU’s ...

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  • OUTDOOR 4-11 / For Time!

    4 november 2018, 06:00WOD

    Conditioner: For time – 2100m run – 21 double kb thrusters 20/12kg – 20m sled pull/drag – 1500m run – 15 double kb thrusters – 20m sled pull/drag – 900m run – 9 double kb thrusters – 20m sled pull/drag ...

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  • LIGHT WOD 3-11 / Front Squats

    3 november 2018, 06:00WOD

    Strength: 10 mins for 5 sets – 2 Front Squats (2 sec HOLD) + 3 Front Squats Conditioner: 15 Min AMRAP – 10 Deadlifts – 10 Moutain Climbers – 10 HR Push-ups – 10 Knee Raises ...

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  • OLY 3-11 / Week 7

    3 november 2018, 06:00WOD

    Strength/Skills: A) 3 sets of – 3 Muscle Cleans, 3 Tall Cleans B) Clean + Jerk: 3,2,2,1,1,1 C) 3 sets of – 3 Clean Deadlift: @ 90% of best clean D) 3 sets of – 10 Chin ups – 10 GHD Hip Extensions – 10 GHD Sit-ups       ...

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  • WOD 3-11 / Front Squats

    3 november 2018, 06:00WOD

    Strength: Every 2 mins for 12 mins – 2 Front Squats (2 sec HOLD) + 3 Front Squats Conditioner: 18 Min AMRAP – 25 Deadlifts 225/155 – 25 Cal Row – 25 HR Push-ups – 25 Toes to Bar ...

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  • WOD 2-11 / Clean Complex

    2 november 2018, 05:00WOD

    Strength/Skills: 12 mins for 8 sets – 1 Hi-Hang Clean + 1 Hang Clean + 1 Squat Clean Conditioner: 8 rounds for time in teams of 2! – 10 Clusters 135/95 – 10 Burpees Over the Bar – 10 Box Jumps 24″20″ * 1 person works at the time ** TC = 20 mins ...

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  • LIGHT WOD 2-11 / Power Cleans

    2 november 2018, 05:00WOD

    Strength/Skills: 10 mins for 6 sets – 3 Power Cleans Conditioner: 6 rounds for time in teams of 2! – 10 Power Clean 65/55 – 10 Burpees Over the Bar – 10 Box Jumps 24″/20″ * 1 person works at the time ** TC = 15 mins ...

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  • LIGHT WOD 1-11 / Overhead Squats

    1 november 2018, 06:00WOD

    Srength/Skills: 10 mins for 5 sets – 5 Overhead Squats Conditioner: Against a 19 Minute Clock perform the following,,, 7 Min AMRAP: – 250M Row – 10 Thrusters 95/65 —> 5 min Rest 7 Min AMRAP: – 40 DU’s – 20/15 HR Push-Ups ...

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  • WOD 1-11 / Overhead Squats

    1 november 2018, 06:00WOD

    Srength/Skills: 10 mins for 5 sets – 5 Overhead Squats Conditioner: Against a 31 Minute Clock perform the following,,, 7 Min AMRAP: – 250M Row – 10 Thrusters 95/65 —> 5 min Rest 7 Min AMRAP: – 40 DU’s – 20/15 HR Push-Ups —> 5 min Rest 7 Min AMRAP: – 20 Box Jumps 24″/20″ – 10 Ring Dips ...

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  • LIGHT WOD 31-10 / Bench Press

    31 oktober 2018, 06:00WOD

    Strength/Skills: ‬Every 2 mins for 10 mins ‪- 5 Bench Press ‪ Conditioner: 4 Rounds For Time:‬ ‪- 10 Cal Row‬ ‪- 10 Push Press ‪- 10 Ring Rows ‪- 1 Min Rest TC = 15 mins ...

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  • WOD 31-10 / Bench Press

    31 oktober 2018, 06:00WOD

    Strength/Skills: ‬Every 2 mins for 12 mins ‪- 5 Bench Press ‪ Conditioner: 5 Rounds For Time:‬ ‪- 15 Cal Row‬ ‪- 10 DB Shoulder to O/H ‪- 5 Muscle-ups ‪- 1 Min Rest TC = 20 mins ...

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  • WOD 30-10 / Back Squats

    30 oktober 2018, 05:00WOD

    Strength/Skills: Every 2 mins for 10 mins ‪- 3 Back Squat‬s * 50/60/70/80/85% ‪Then… 3 Sets: ‬ ‪AMRAP Strict Pull-ups‬ ‪* Rest at least 1 min b/w sets‬ ‪Conditioner: 3 X 5 Min AMRAP:‬ ‪- 6 Burpee Pull ups‬ ‪- 12 Hang Power Clean 95/65) ‪* Rest 3 mins b/w AMRAP’s   ...

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  • LIGHT WOD 30-10 / Back Squats

    30 oktober 2018, 05:00WOD

    Strength/Skills: Every 2 mins for 10 mins ‪- 5 Back Squat‬s ‪Conditioner: 3 x 5 Min AMRAP:‬ ‪- 4 Burpees – 6 Pull ups‬ ‪- 8 Hang Power Clean 95/65 ‪* Rest 3 mins b/w AMRAP’s ...

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  • OLY 29-10 / Week 7

    29 oktober 2018, 08:13WOD

    Strength/Skills: A) Muscle Snatch: 5,3,3,1,1,1 * In between sets, do crossover symmetry and/or banded pull a B) Snatch: 3,3,3,2,2,1,1,1 C) Back Squat: 4×4 ...

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  • LIGHT WOD 29-10 / For Time!

    29 oktober 2018, 08:11WOD

    Strength/Skills: ‪- WOD prep ‬ ‪ ‪Conditioner: For time! ‪- 500m Row‬ ‪- 100m Farmers Carry ‪- 25 Sit-ups‬ ‪- 20 Cal Bike ‪- 25 Sit-ups‬ ‪- 100m Farmers Carry‬ ‪- 500m Row‬ TC = 15 Mins ...

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  • WOD 29-10 / HSPU

    29 oktober 2018, 08:08WOD

    Strength/Skills: 5 Sets:‬ ‪- 5 Strict HSPU ‬ ‪ ‪Conditioner: For time! ‪- 1k Row‬ ‪- 200m Farmers Carry 55/35 ‪- 50 Sit-ups‬ ‪- 1 Mile Bike ‪- 50 Sit-ups‬ ‪- 200m Farmers Carry‬ ‪- 1k Row‬ TC = 20 Mins ...

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  • OUTDOOR 28-10 / For Time!

    28 oktober 2018, 06:00WOD

    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 28-10 / AMRAP

    28 oktober 2018, 06:00WOD

    Strength/Skills: – WOD prep Conditioner: 20 min AMRAP – 10 Strict knees-to-elbows – 3 Wall Walks ...

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  • OLY 27-10 / Week 6

    27 oktober 2018, 07:43WOD

    Strength/Skills: A) Snatch: Heavy Single for the Day B) Clean and Jerk: Heavy Single For the Day C) Back Squat: 5×3 ...

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  • LIGHT WOD 27-10 / RFT

    27 oktober 2018, 07:41WOD

    Strength/Skills: – WOD prep Condtioner: 10 rounds for time of! – 7 back squats 65/45 – 25 DU’s or 50 Single unders Rest 30 seconds. ...

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  • WOD 27-10 / RFT

    27 oktober 2018, 07:37WOD

    Strength/Skills: – WOD prep Condtioner: 10 rounds for time of! – 10 back squats 135/95 – 10 Cal Bike Rest 30 seconds. ...

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  • LIGHT WOD 26-10 / Max reps

    26 oktober 2018, 05:00WOD

    Strength/Skills: WOD prep Conditioner: 3 Rounds of 3 mins of: – 20 Push Presses 95/65 – Max-rep Jumping pull-ups * Rest 2 minutes between rounds. ...

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  • WOD 26-10 / Max reps

    26 oktober 2018, 05:00WOD

    Strength/Skills: WOD prep Conditioner: 5 Rounds of 3 mins of: – 20 Push Presses 135/95 – Max-rep weighted pull-ups * Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. Men: 50-40-30-20-10-lb. weighted pull-ups Women: 25-20-15-10-5-lb. weighted pull-ups ...

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  • LIGHT WOD 25-10 / Deadlifts

    25 oktober 2018, 06:48WOD

    Strength/Skills: – WOD prep Conditioner: – Deadlift 5-5-5-5-5 reps ...

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  • WOD 25-10 / Deficit Deadlifts

    25 oktober 2018, 06:48WOD

    Strength/Skills: – WOD prep Conditioner: – Deficit deadlift 5-5-5-5-5 reps ...

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  • WOD 24-10 / RFT

    24 oktober 2018, 07:12WOD

    Strength/Skills: – WOD prep Conditioner: 4 rounds for time of: – 25 Cal Row – 25 Burpees ...

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  • LIGHT WOD 23-10 / For Time!

    23 oktober 2018, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: 3 rounds for time of: – 20 knee push-ups – 20 squat cleans, 65 / 45 ...

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  • WOD 23-10 / For Time

    23 oktober 2018, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: For time! – 5 ring handstand push-ups – 5 squat cleans, 185 / 125 – 10 strict handstand push-ups – 10 squat cleans, 155 /105 – 20 handstand push-ups – 20 squat cleans, 135 / 95 – 40 ring dips – 40 squat cleans, 95 / 65 ...

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  • OLY 22-10 / Week 6

    22 oktober 2018, 07:09WOD

    Strength/Skills: A) Pause Tempo Snatches: 5 singles *Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position). B) SLOW Tempo Snatches: 3×3 * Take 10 seconds to get up to the “down” position and then snatch. C) Power Snatch: 3,3,3,2,2,2,1,1 * Put all ...

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  • LIGHT WOD 22-10 / Split Jerk

    22 oktober 2018, 07:01WOD

    Strength/Skills: – Skill training Conditioner: Split Jerk – 1-1-1-1-1-1-1 ...

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  • WOD 22-10 / Split Jerks

    22 oktober 2018, 07:00WOD

    Strength/Skills: – Skill training Conditioner: Split Jerk – 1-1-1-1-1-1-1 ...

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  • WOD 21-10 / For time!

    21 oktober 2018, 06:00WOD

    Strength/Skills: – WOD prep Conditioner: For time! – 100 Squats – Rope climb, 6 ascents – 75 Squats – Rope climb, 4 ascents – 50 Squats – Rope climb, 3 ascents – 25 Squats – Rope climb, 2 ascent ...

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  • OUTDOOR 21-10 / For Time!

    21 oktober 2018, 06:00WOD

    Conditioner: Complete for time 3 Rounds of: – 7 KB Deadlift 2×20/2×12 – 7 KB Power Cleans – 7 KB Front Squat – 300m Sprint —-> 2 min Rest 3 Rounds of: – 5 KB Deadlift 2×20/2×12 – 5 KB Power Cleans – 300m Sprint – 5 KB Front Squat – 300m Sprint —-> 2 min Rest 3 Rounds of: – 3 KB Deadlift 2×20/2×12 – 300m ...

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  • LIGHT WOD 20-10 / Weightlifting

    20 oktober 2018, 07:20WOD

    Strength/Skills: – WOD prep Conditioner: Snatch 1-1-1-1-1 reps Clean 1-1-1-1-1 reps Deadlift 1-1-1-1-1 reps ...

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  • OLY 20-10 / Week 5

    20 oktober 2018, 07:17WOD

    Strength/Skills: A) 3 sets of: – 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sotss Press * In between sets, do 20 jump to lands in split position without weight. Practice correct footwork. B) 5 sets of: – 1 Clean Pull + 1 Panda Pull + 1 Clean + 1 Jerk C) ...

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  • WOD 20-10 / E.M.O.T.M

    20 oktober 2018, 06:00WOD

    Strength/Skills: – WOD prep Conditioner: With a running clock, every minute perform 1 lift – Start with an empty barbell and snatch for as long as possible. – Once you cannot snatch the weight, clean for as long as possible. – Once you cannot clean the weight, deadlift for as long as possible. * Men add 10 lb. ...

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  • WOD 19-10 / RFT

    20 oktober 2018, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: 3 RFT – 800m run – 50 Box Jumps 24″/20″ ...

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  • LIGHT WOD 19-10 / RFT

    19 oktober 2018, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: 3 RFT – 400m run – 25 Box Jumps 24″/20″ ...

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  • LIGHT WOD 18-10 / "Cindy"

    18 oktober 2018, 06:00WOD

    Strength/Skills: – WOD prep Conditioner: “Cindy” 20 min AMRAP of: – 5 Pull-ups – 10 Push-ups – 15 Air Squats   ...

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  • WOD 18-10 / "Nate"

    18 oktober 2018, 06:00WOD

    Strength/Skills: – WOD prep Conditioner: “Nate” 20 min AMRAP of: – 2 Muscle-ups – 4 HSPU – 8 KB Swings 24/16   ...

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  • WOD 17-10 / Snatch

    17 oktober 2018, 06:00WOD

    Strength/Skills: – Skill training Conditioner: Snatch A) 2-2-2-2-2-2 Snatch Grip Deadlift B) 2-2-2-2-2-2 Snatch Pull C) 2-2-2-2-2-2 Snatch ...

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  • LIGHT WOD 16-10 / 3 RFT

    16 oktober 2018, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: 3 RFT – 15 DB Push Jerks 20/10 – 35 Single Unders – 15 Weighted Step-ups 20″ – 35 Single Unders ...

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  • WOD 16-10 / 3 RFT

    16 oktober 2018, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: 3 RFT – 25 DB Push Jerks 50/35 – 50 DU’s – 25 Weighted Step-ups 24″/20″ – 50 DU’s   ...

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  • WOD 15-10 / "Saved by the barbell"

    15 oktober 2018, 06:54WOD

    Strength/Skills: WOD prep Conditioner: 3 rounds for max reps of: “Saved by the Barbell” – 1 min Burpees – 1 min Wall Balls 20″/14″ – 1 min Deadlifts 115/75 – 1 min med-ball Sit-Ups – 1 min Hang power cleans 115/75 – 1 minute Rest ...

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  • OUTDOOR 14-10 / 35 min Ladder

    14 oktober 2018, 07:34WOD

    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 14-10 / Hang Snatch

    14 oktober 2018, 06:59WOD

    Strength/Skills: 10 min E.M.O.T.M ‪- 1 Hang Muscle Snatch + 2 Hang Power Snatch Conditioner: 3 Rounds With an 3 min running clock ‪- 500/400m Row‬ ‪In remaining time, ‬ ‪AMRAP Power Cleans and Jerks 135/95 ‪* 2 min rest‬ b/w rounds ...

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  • WOD 13-10 / Push Press

    13 oktober 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 3 Push Press * Work up to a heavy 3RM Conditioner: 20 Mins AMRAP of: – 5 Shoulder 2 Overhead 135/95 – 10 Toes 2 Bar – 20 DU’s ...

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  • OLY 13-10 / Week 4

    13 oktober 2018, 06:00WOD

    Strength/Skills: A) 3 sets of: – 3 Muscle Clean + 3 Dip + 3 Push Press + 3 Tall Jerk B) 3 & 3 sets of: – 1 Clean Pull + 2 Clean From 1 Inch off The Floor + 1 Jerk – 1 Clean Pull + 1 Clean From 1 Inch off The Floor + ...

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  • LIGHT WOD 13-10 / Push Press

    13 oktober 2018, 06:00WOD

    Strength/Skills: 15 mins for 5 sets – 3 Push Press Conditioner: 15 Mins AMRAP of: – 5 Push Press – 10 Sit-ups – 20 Single Unders ...

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  • WOD 12-10 / Bent over Rows

    12 oktober 2018, 05:00WOD

    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 12-10 / Bent over Rows

    12 oktober 2018, 05:00WOD

    Strength/Skills: 3 Sets of: ‪- 6-8 Bent Over Row ‪AMRAP Push ups‬ ‪Conditioner: 5 RFT ‪- 20 Box Jump or step-ups 24″/20″ ‪- 20m Farmers Walk ‪- 20 Moutain Climbers TC = 15 mins ...

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  • WOD 11-10 / Deadlifts

    11 oktober 2018, 06:00WOD

    Strength/Skills: 15 mins for 6 sets ‪- 5 Deadlifts ‪ ‪Conditioner: 15 min AMRAP: ‬ ‪- 20 Thrusters 95/65 ‪- 20 Burpee Box Jumps 24″/20″ ...

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  • LIGHT WOD 11-10 / Back Squats

    11 oktober 2018, 06:00WOD

    Strength/Skills: 10 mins for 5 sets ‪- 5 Back Squats ‪ ‪Conditioner: 15 min AMRAP: ‬ ‪- 10 Thrusters ‪- 10 Box step-ups 24″/20″ * Step-ups weighted if possible! ...

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  • LIGHT WOD 10-10 / Power Cleans

    10 oktober 2018, 06:00WOD

    Strength/Skills: 5 min E.M.O.T.M – 2 Power Cleans Conditioner: 20 min AMRAP in Teams of 2 ‪- 100 Single Unders (switching every 25 reps)‬ ‪- 10 Deadlifts (switching every 5 reps)‬ ‪- 20 Knee raises (switching every 10 reps)‬ ...

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  • WOD 10-10 / Squat Cleans

    10 oktober 2018, 06:00WOD

    Strength/Skills: 10 min E.M.O.T.M – 1 Clean Power or Squat @ 80% Conditioner: 24 min AMRAP in Teams of 2 ‪- 100 DU’s (switching every 25 reps)‬ ‪- 20 Hang Squat Cleans 95/65 (switching every 10 reps)‬ ‪- 20 Toes to Bar (switching every 10 reps)‬ ...

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  • WOD 9-10 / Bench Press

    9 oktober 2018, 05:00WOD

    Strenght/Skills: 15 mins for 6 sets – 3 Bench Press Conditioner: 8 Rounds (each) for time ‪- 3 Deadlifts @70% of 1RM‬ ‪- 250m R0w ‪- 8/6 Pull up‬s – 90 sec Rest * ‪Score = fastest and slowest time ‬ ...

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  • OLY 8-10 / Week 4

    8 oktober 2018, 07:12WOD

    Strength/Skills: A) 3 sets of: – 3 Muscle Snatch + 3 Tall Snatch + 3 Snatch balance Without a Dip + 3 Zotts Press * In between sets, 10 DB Flies. Slow and Controlled B) 2 & 3 sets of: – 1 Snatch Deadlift to Mid Thigh (pause for three seconds) + 1 Snatch Pull + ...

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  • LIGHT WOD 8-10 / Back Squats

    8 oktober 2018, 07:02WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Back 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 8-10 / Back Squats

    8 oktober 2018, 07:00WOD

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

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  • OUTDOOR 7-10 / AMRAP

    7 oktober 2018, 06:00WOD

    Conditioner: 7 min AMRAP – 5 Wall Jumps – 50m Sprint – 50m Jog back —-> 2 min rest 7 min AMRAP – 10 Broad Jumps – 50m Sprint – 50m Jog back —-> 2 min rest 7 min AMRAP – 15 Jumping Lunges – 50m Sprint – 50m Jog back ...

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  • WOD 7-10 / Bent over Row

    7 oktober 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins ‪- 8 Bent over Rows AMRAP Ball Push-ups ‪Conditioner: 7 Rounds For Time: ‪- 6 Deadlifts 225/155 ‪- 3/2 Wall Walks‬ ‪- 40 DU’s TC = 20 mins ...

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  • LIGHT WOD 6-10 / Front Squats

    6 oktober 2018, 06:00WOD

    Strength/Skills: 5 Sets: ‬ ‪- 5 Front Squats ‪Conditioner: For Time! ‪- 30 Burpees‬ ‪- 30 Sit-ups ‪- 30 KB Deadlift ‪- 30 Push-ups ‪- 30 Burpees‬ TC = 15 mins ...

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  • OLY 6-10 / Week 3

    6 oktober 2018, 06:00WOD

    Strength/Skills: A) 3 sets of: – 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sots Press * In between sets, do 20 jump to lands in split position without weight. Practice correct footwork. B) 5 sets of: – 1 Clean Pull + 1 Panda Pull + 1 Clean + Jerk C) 3 ...

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  • WOD 6-10 / Front Squats

    6 oktober 2018, 06:00WOD

    Strength/Skills: 5 Sets: ‬ ‪- 3 Front Squats @80-85%‬ ‪ – 3-6 HSPU ‪Conditioner: For Time! ‪- 50 Burpees‬ ‪- 30 Toes To Bar‬ ‪- 40 DB Snatch alt. 55/35 ‪- 30 Pull ups ‪- 50 Burpees‬ TC = 15 mins ...

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  • LIGHT WOD 5-10 / Deadlifts

    5 oktober 2018, 05:00WOD

    Strength/Skills: Every 2 mins for 10 mins ‬ ‪- 5 Deadlifts ‪ Conditioner: 2 Rounds:‬ ‪3 mins to complete:‬ ‪- 200m Run‬ ‪In remaining time,‬ ‪AMRAP Ring Rows ‪—> 1 min Rest‬ ‪3 mins to complete:‬ ‪- 200m Run‬ ‪In remaining time,‬ ‪AMRAP SDHP ‪—> 1 min Rest‬ ‪* Score total ring-rows and total SDHP   ...

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  • WOD 5-10 / Muscle Snatch

    5 oktober 2018, 05:00WOD

    Strength/Skills: Every 2 mins for 12 mins ‬ ‪- 3 Hang Muscle Snatch ‬ * ‪We are working on hip explosion from the Pull. ‬ ‪ Conditioner: 2 Rounds:‬ ‪3 mins to complete:‬ ‪- 400m Run‬ ‪In remaining time,‬ ‪AMRAP Pull ups‬ ‪—> 1 min Rest‬ ‪3 mins to complete:‬ ‪- 400m Run‬ ‪In remaining time,‬ ‪AMRAP DB Snatch 55/35 ‪—> 1 min Rest‬ ‪* Score ...

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  • LIGTH WOD 4-10 / Push Press

    4 oktober 2018, 06:46WOD

    Strength/Skills: 15 mins for 4 Sets ‪- 5 Push Press from the rack ‪ ‪Conditioner: 15 min E.M.O.T.M ‪Min 1= 30sec Ball Slams ‪Min 2= 30sec Row‬ ‪Min 3= 30sec Double KB OH Hold ...

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  • WOD 4-10 / Push Press

    4 oktober 2018, 06:44WOD

    Strength/Skills: 15 mins for 4 Sets ‪- 3 Push Press from the rack ‪- 8 DB Seal Row ‬ ‪ ‪Conditioner: 20 min E.M.O.T.M ‪Min 1= 30sec DU’s ‪Min 2= 30sec Ball Slams ‪Min 3= 30sec Row‬ ‪Min 4= 30sec Double KB OH Hold 24/16 ...

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  • LIGHT WOD 3-10 / Weighted Lunges

    3 oktober 2018, 06:57WOD

    Strength/Skills: ‬Every 2 mins for 10 mins ‪- 10 Lunge steps ‪Conditioner: For time! – ‪75 Single Unders ‪- 30 Front Squats ‪- 75 Single Unders ‪- 30 Front Squats – 75 Single Unders TC = 15 mins ...

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  • WOD 3-10 / Weighted Lunges

    3 oktober 2018, 06:55WOD

    Strength/Skills: ‬Every 2 mins for 10 mins ‪- 10 Lunge steps ‪Conditioner: For time! – ‪75 DU‘s ‪- 30 Thrusters 115/95 ‪- 20 Cal Bike ‪- 75 DU’s ‪- 30 Thrusters‬ – ‪20 Cal Bike TC = 20 mins ...

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  • WOD 2-10 / BTN Push Press

    2 oktober 2018, 05:00WOD

    Strength/Skills: ‬10 min E.M.O.T.M: – ‪3 BTN Snatch Grip Push Press ‪ ‪Conditioner: “Karabel”‬ 10 RFT ‪- 3 Power Snatches 135/95 ‪- 15 Wall Balls 20/14 ...

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  • LIGHT WOD 2-10 / Push Press

    2 oktober 2018, 05:00WOD

    Strength/Skills: ‬10 min E.M.O.T.M: – ‪3 Push Press ‪ ‪Conditioner: 7 RFT ‪- 5 Deadlifts ‪- 10 Wall Balls   ...

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  • OLY 1-10 / Week 3

    1 oktober 2018, 06:00WOD

    Strength/Skills: A) 5 sets of: – 1 Slow Snatch Deadlift + 1 Hang Snatch high pull + 1 Snatch * In between sets, do banded pull aparts B) 3 sets of: – 3 Hang Power Clean + 3 Push Press + 3 Push Jerk * Stay light and work speed and precision. C) 10,8,6,4,8,6,4 reps of: –  Back ...

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  • LIGHT WOD 1-10 / Deadlifts

    1 oktober 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5-5-3-3-1-1 Deadlifts Conditioner: 12 min AMRAP ‪- 8 Burpee Plate Jumps‬ ‪- 10 Wall Balls ‪- 12 Lunges steps ...

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  • WOD 1-10 / Clean Complex

    1 oktober 2018, 06:00WOD

    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 Thrusters 95/65 ‪- 14 Burpee Plate Jumps‬ ...

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  • WOD 30-9 / Back Squats

    30 september 2018, 06:00WOD

    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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  • OUTDOOR 30-9 / EMOTM

    30 september 2018, 06:00WOD

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

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  • WOD 29-9 / Press Complex

    29 september 2018, 06:00WOD

    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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  • LIGHT WOD 28-9 / Team WOD

    28 september 2018, 05:00WOD

    Skills: WOD prep – Row Technique – Thrusters Conditioner: For time! in buddy teams Buy-In: 1500m row (switching however you want) Then… complete 3 Rounds – 6 Thrusters – 8 Ring Rows Buy-Out: 1500 row (switching however you want) * Partner A does 10 thrusters then partner B does 10 thrusters. partner A does 10 ring rows then partner b ...

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  • WOD 28-9 / Team WOD

    28 september 2018, 05:00WOD

    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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  • WOD 27-9 / Front Squats

    27 september 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins ‪- Front Squat‬s ‪Set 1: 50% x2‬ ‪Set 2: 60% x2‬ ‪Sets 3,4: 70% x2‬ ‪Sets 5,6,7: 80% x2‬ ‪Then… 3 Sets: ‪- 10-12 DB Bench Press‬ ‪Conditioner: 3 RFT ‪- 400m Run ‪- 20 Sit-ups‬ ‪- 8 DB Power Snatches 55/35 TC = 15 mins ...

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  • LIGHT WOD 27-9 / Front Squats

    27 september 2018, 06:00WOD

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

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  • LIGHT WOD 26-9 / Deadlifts

    26 september 2018, 07:22WOD

    Strength/Skills: 1o min E.M.O.T.M ‬ ‪- 5 Deadlifts ‪Conditioner: 10 RFT ‪- 4 SDHP‬ ‪- 6 Burpees ‪- 8 Goblet Squats TC = 15 mins ...

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  • WOD 26-9 / Power Clean

    26 september 2018, 07:17WOD

    Strength/Skills: – Power Cleans Conditioner: 30 mins E.M.O.T.M Min 1 – 10 = 5 Hang Power Cleans + 7 Front Squats 135/95 Min 11 – 20 = 3 Hang Power Cleans + 5 Front Squats 175/120 Min 21 – 30 = 1 Hang Power Clean + 3 Front Squats 200/145 ...

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  • LIGHT WOD 25-9 / Bent over row

    25 september 2018, 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 25-9 / Bent over row

    25 september 2018, 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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  • WOD 24-9 / Bench Press

    24 september 2018, 06:00WOD

    Strength/Skills: ‬Every 2 mins for 12 mins ‪- 3 Bench Press ‪Then… 3 sets – 8 DB Seesaw Press Conditioner: 5 Rounds For Time:‬ ‪- 15 Cal Row‬ ‪- 10 DB Shoulder to Overhead 50/35 ‪- 5 Muscle-ups ‪- 1 Min Rest TC = 25 mins ...

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  • LIGHT WOD 24-9 / Strict Press

    24 september 2018, 06:00WOD

    Strength/Skills: ‬10 mins for 5 sets ‪- 5 Strict Press ‪ Conditioner: 3 Rounds For Time:‬ ‪- 10/8 Cal Bike ‪- 10 Push Press ‪- 5 Ring Rows ‪- 1 Min Rest TC = 25 mins ...

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  • OLY 24-9 / Week 2

    24 september 2018, 06:00WOD

    Strength/Skills: A) 1-1-1-1-1 of: – Pause Tempo Snatch * Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position). B) 4 Sets of: – 3 SLOW Tempo Snatches: 4×3 * Take 10 seconds to get up to the “down” position and then snatch. C) ...

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  • OUTDOOR 23-9 / RFT

    23 september 2018, 06:00WOD

    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 23-9 / Clean Complex

    23 september 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 14 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 Burpee Plate Jumps‬ ...

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  • OLY 22-9 / Week 1

    22 september 2018, 06:00WOD

    Strength/Skills: A) 3 Sets of: – 2 Muscle Clean + 2 Strict Press + 2 Close Grip OHS + 2 Squat Jerk * In between sets, do 20 jump to lands in split position without weight. Practice correct footwork. B) 5 Sets of: – 1 Pause Clean Deadlift to Mid Knee + 1 Clean From the ...

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  • LIGHT WOD 22-9 / Deadlifts

    22 september 2018, 06:00WOD

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

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  • WOD 22-9 / Deadlifts

    22 september 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 12 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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  • WOD 21-9 / Strict Press

    21 september 2018, 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 21-9 / Strict Press

    21 september 2018, 05:00WOD

    Strength/Skills: 15 mins for 5 sets of – 5 Strict Press Conditioner:  5 min AMRAP: – 400/300m Row – 15 Burpees Over the Erg —-> 3 min Rest 5 min AMRAP: – 15/10 Cal Bike – 10 Wall Balls 20/14 ...

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  • LIGHT WOD 20-9 / Split Jerks

    20 september 2018, 06:00WOD

    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 20-9 / Split Jerks

    20 september 2018, 06:00WOD

    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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  • WOD 19-9 / Overhead Squat

    19 september 2018, 06:00WOD

    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 19-9 / Overhead Squat

    19 september 2018, 06:00WOD

    Srength/Skills: 10 mins for 5 sets – 3 Overhead Squats Conditioner: 3 Rounds, 4 min AMRAP – 6 Burpees – 9 Air squats – 12 Russian KB swings * 2 min Rest ** Pick up where you left off ...

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  • LIGHT WOD 18-9 / Strict Press

    18 september 2018, 05:00WOD

    Strength/Skills: 15 mins for 5 sets – 5 Strict Press Conditioner: For time! “Fran” 21-15-9 – Thrusters – Pull-ups TC = 15 mins ...

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  • WOD 18-9 / "The Don"

    18 september 2018, 05:00WOD

    Skill: WOD prep Conditioner: For time! “The Don” – 66 Deadlifts, 115/65 – 66 Box Jump 24″ – 66 KB Swings 24/16 – 66 Knees to elbows – 66 Sit-ups – 66 Pull-ups – 66 Thrusters 45/35 – 66 Wall balls 20/14 – 66 Burpees – 66 DU’s TC = 50 mins ...

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  • WOD 17-9 / Front Squats

    17 september 2018, 06:00WOD

    Strength/Skills: 5 Sets: – 3 Front Squats @75% w/3 sec hold in bottom – 3 Max  distance Broad Jumps Conditioner: For Time! – 100 KB Swings 28/20 – 100 Cal Bike TC = 15 mins ...

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  • LIGHT WOD 17-9 / Front Squats

    17 september 2018, 06:00WOD

    Strength/Skills: 15 mins for 5 Sets – 3 Front Squats * w/3 sec hold in bottom Conditioner: 15 mins AMRAP – 10 KB Swings – 5 Burpees – 10 Push-ups ...

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  • OLY 17-9 / Week 1

    17 september 2018, 06:00WOD

    Strength/Skills: A) 3 Sets of: – 3 Strict Muscle Snatch + 3 Tall Snatch + 3 Zotts Press * In between sets, do crossover symmetry and/or banded pull apart B) 5 Sets of: – 1 Slow Snatch Deadlift + 3 Hang Snatch C) 3 Sets of: – 3 Power Clean + 3 Push Press D) 6 Sets of: – 10,8,6,10,8,6 ...

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  • WOD 16-9 / Push Jerk

    16 september 2018, 06:00WOD

    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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  • WOD 15-9 / Clean Complex

    15 september 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 1 Clean from Pause at the Knee + 1 Hang Power Clean + 1 Front Squat Conditioner: 3 Rounds For Time! – 20 DB Snatch 50/35 – 15 HSPU – 100 DU’s ...

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  • LIGHT WOD 15-9 / Front Squats

    15 september 2018, 06:00WOD

    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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  • LIGHT WOD 14-9 / Bench Press

    14 september 2018, 05:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 8 Bench Press Conditioner: 5 Rounds for Max Reps – 1 Min Ring Rows – 1 Min Plank with shoulder taps – 1 Min Cal Row – 1 Min Rest ...

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  • WOD 14-9 / Bench Press

    14 september 2018, 05:00WOD

    Strength/Skills: Every 2 mins for 16 mins – 4 Bench Press Conditioner: 5 Rounds for Max Reps – 1 Min DB Renegade Row – 1 Min Sit-ups – 1 Min Cal Row – 1 Min Rest ...

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  • LIGHT WOD 13-9 / Power Cleans

    13 september 2018, 06:00WOD

    Skills: 15 mins technique – Deadlift —> Power Clean Conditioner: 3 RFT – 9 Hang Power Cleans OR 9 Deadlifts – 15 Burpees over the Bar – 60 Single Unders TC = 15 mins ...

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  • WOD 13-9 / Deadlifts

    13 september 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Deadlifts Conditioner: 4 RFT – 9 Hang Power Cleans 155/115 – 15 Burpees over the Bar – 27 DU’s TC = 20 mins ...

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  • WOD 12-9 / Push Jerk

    12 september 2018, 07:25WOD

    Strength/Skills: Every 2 mins for 20 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 = 18 mins ...

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  • WOD 11-9 / Back Squats

    11 september 2018, 07:35WOD

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

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  • WOD 10-9 / Clean complex

    10 september 2018, 06:00WOD

    Strength/Skills: 15 Mins – 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 = 20 mins ...

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  • WOD 9-9 / Press Complex

    9 september 2018, 06:00WOD

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

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  • WOD 8-9 / Deadlifts

    8 september 2018, 06:00WOD

    Strength/Skills: 15 mins 6 sets – 5 Deadlifts Conditioner: For time in Teams of 2 – 250 Wall balls 20/14 – 250 KB Swings 24/16 – 250 Push-ups * TC = 35 mins ** Can break up the reps however you want   ...

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  • WOD 7-9 / Muscle Snatch

    7 september 2018, 05:00WOD

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

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  • LIGHT WOD 6-9 / Back Squats

    6 september 2018, 07:08WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 Back Squats Conditioner: 14 Min AMRAP – 5 Thrusters – 10 Ring Rows – 5 Burpees ...

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  • WOD 6-9 / Back Squats

    6 september 2018, 07:07WOD

    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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  • WOD 5-9 / Clean Complex

    5 september 2018, 07:17WOD

    Strength/Skills: A. 6 Min E.M.O.T.M – 1 Power Clean + 2 Front Squat * As Heavy As Possible! B. 8 Min E.M.O.T.M – 1 Clean @80% Conditioner: 10 RFT – 1 Legless Rope Climb or 2 Rope pulls – 10 Hang Power Cleans 135/96 – 10 Cal Bike TC = 25 mins ...

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  • WOD 4-9 / Bench Press

    4 september 2018, 07:32WOD

    Strength/Skills: Bench Press Set 1: 50%x3 Set 2: 60×3 Set 3: 70×3 Set 4/5/6: 80×3 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 3-9 / Overhead Squat

    3 september 2018, 12:36WOD

    Strength/Skills: E.M.O.T.M for 10 mins – 3 Overhead Squats Conditioner: 15 Min AMRAP – 50 Single unders – 15 Wall Balls 20/14 – 15 Ring Rows ...

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  • OUTDOOR 3-9 / 40 min Ladder

    3 september 2018, 12:29WOD

    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 3-9 / Push Jerk + OHS

    3 september 2018, 07:39WOD

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

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  • WOD 2-9 / Team WOD

    2 september 2018, 06:00WOD

    Strength/Skills: 10 mins Mobility work * Spend time on your weaknesses! Conditioner: Teams of 2, For Time! – 1 Mile Run (switch every 400m) – 100 Power Cleans 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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  • WOD 1-9 / Hang Power Cleans

    1 september 2018, 06:00WOD

    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 31-8 / Deadlifts

    31 augustus 2018, 05:00WOD

    Strength/Skills: Every 2 mins for 14 mins – 5 Deadlifts AHAP! Conditioner: 3 Rounds, 5 running clock: – 200m Run – 10 Hang Power Cleans 115/95  In remaining time: AMRAP Burpee Box Jump Over 24″/20″ * Rest 2 Mins b/w each round ** Score = Burpee BJ ...

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  • LIGHT WOD 30-8 / Push Press

    30 augustus 2018, 13:40WOD

    Strength/Skills: 15 mins – 5 x 5 Push Press Conditioner: For Time! – 30 Cal Air Bike – 21 KB Swings – 20 Cal Air Bike – 15 KB Swings – 10 Cal Air Bike – 9 KB Swings * TC = 20 mins   ...

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  • WOD 30-8 / Presses

    30 augustus 2018, 07:17WOD

    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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  • WOD 29-8 / Bench Press

    29 augustus 2018, 07:09WOD

    Strength/Skills: 15 Mins for – 8 x 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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  • WOD 28-8 / Thrusters

    28 augustus 2018, 07:07WOD

    Strength/Skills: 15 mins – 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 27-8 / Front Squats

    27 augustus 2018, 17:46WOD

    Strength/Skills: 15 mins – 6 x 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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  • OUTDOOR 27-8 / For time!

    27 augustus 2018, 13:37WOD

    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 27-2 / Front Squats

    27 augustus 2018, 06:00WOD

    Strength/Skills: 15 mins – 6 x 5 Front Squats Conditioner: 17 min Ladder – 1 Back Squats 115/75 – 1 C2B Pull-up – 2 Back Squats – 2 C2B Pull-up – 3 Back Squats – 3 C2B Pull-up – 4/4 – 5/5 – Etc… etc… ...

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  • WOD 26-8 / "Meet the girls" Team WOD

    26 augustus 2018, 06:00WOD

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

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  • WOD 25-8 / Weighted Lunges

    25 augustus 2018, 06:00WOD

    Strength/Skills: 12 mins – 6 x 5 Weighted Lunges Conditioner: “Buddy WOD” For Time! – 2k Row – 100 DU’s – 50 Air squats – 50 KB Swings 24/16 – 50 HR Push-ups – 50 KB Snatch 24/16 – 50 Overhead KB Lunge Steps 24/16 – 100 Cal Row TC = 28 mins ...

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  • WOD 24-9 / Push & Split Jerk

    24 augustus 2018, 05:00WOD

    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 23-8 / Clean complex

    23 augustus 2018, 14:47WOD

    Strength/Skills: Every 2 mins for 10 mins – 1 Clean Pull + 1 Power Clean Conditioner: For Time! – 10 Clean & Jerks 135/95 Then… 4 Rounds of “Cindy” – 5 Pull-ups – 10 Push-ups – 15 Air Squats – 10 Clean & Jerks 135/95 TC = 15 mins ...

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  • WOD 23-8 / Clean Complex

    23 augustus 2018, 07:04WOD

    Strength/Skills: Every 2 mins for 12 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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  • WOD 22-8 / Front Squats

    22 augustus 2018, 07:47WOD

    Strength/Skills: Every 2 mins for 12 mins – 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 21-8 / Strict Press

    21 augustus 2018, 07:51WOD

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

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  • LIGHT WOD 20-8 / Deadlifts

    20 augustus 2018, 15:22WOD

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

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  • OUTDOOR 20-8 / 5 RFT

    20 augustus 2018, 15:15WOD

    Conditioner: 5 RFT – 800m Run – 15 KB Swings 24/16kg – 15 Push-ups – 15 KB SDHP – 15 KB Squats TC = 35 mins ...

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  • WOD 20-8 / Deadlifts

    20 augustus 2018, 06:38WOD

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

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  • WOD 19-8 / Team WOD

    19 augustus 2018, 06:00WOD

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

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  • WOD 18-8 / “Karen meets Jackie”

    18 augustus 2018, 06:50WOD

    Conditioner: For Time!   “Karen meets Jackie”   – 150 Wall Balls 20/14  ———  – 1k Row  – 50 Thrusters 45/30  – 30 Pull-Ups   ** TC= 10 mins with each lady   Strength/Skills: 15 mins for 5 sets –  4-6 Muscle-ups or skill training   ...

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  • WOD 17-8 / Squat Snatch

    17 augustus 2018, 05:00WOD

    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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  • WOD 16-8 / Bench Press

    16 augustus 2018, 06:45WOD

    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 2018, 07:43WOD

    Strength/Skills: Every 2 mins for 12 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 = 25 mins ...

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  • WOD 14-8 / Pull-ups

    14 augustus 2018, 07:04WOD

    Strength/Skills: Every 2 mins for 12 mins – MAX rep strict —> kipping Pull-ups Conditioner: 15 Min AMRAP – 21 Sit-ups – 15 Overhead Squat 115/35 – 9 Power Snatch ...

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  • WOD 13-8 / Push Press

    13 augustus 2018, 06:00WOD

    Strength/Skills: 15 mins 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 long ...

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  • WOD 12-8 / Team WOD

    12 augustus 2018, 06:00WOD

    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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  • WOD 11-8 / "Barbara"

    11 augustus 2018, 06:00WOD

    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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  • WOD 10-8 / Clean Complex

    10 augustus 2018, 05:00WOD

    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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  • LIGHT WOD 9-8 / Back Squats

    9 augustus 2018, 11:37WOD

    Strength/Skills: Every 2 mins for 8 mins – 5 Back Squats Conditioner: For Time! – 15 Deadlifts – 15 Jumping Air Squats – 15 HR Push Ups – 15 Deadlifts – 15 Jumping Air Squats – 15 HR Push Ups – 15 Deadlifts – 15 Jumping Air Squats – 15 HR Push Ups TC = 17 mins ...

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  • WOD 9-8 / Deadlifts

    9 augustus 2018, 06:54WOD

    Strength/Skills: 15 mins for 6 sets – 6-6-4-4-3-3 Deadlift Conditioner: For Time! – 20 Deadlifts 135/95 – 20 Box Jumps 24″/20″ – 20 HR Push Ups – 20 Deadlifts 175/120 – 20 Box Jumps – 20 HR Push Ups – 20 Deadlifts 225/155 – 20 Box Jumps – 20 HR Push Ups – 20 Deadlifts 265/185 – 20 Box Jumps – 20 HR Push Ups TC ...

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  • WOD 8-8 / Push Jerk

    8 augustus 2018, 07:08WOD

    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 7-8 / Power Cleans

    7 augustus 2018, 06:35WOD

    Strength/Skills: Every 2 mins for 12 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 6-8 / For Time

    6 augustus 2018, 17:14WOD

    Conditioner: For time! – 800m Run – 50 Walking Lunges – 400m Run – 50 Air Squats – 200m Run – 50 Sit-Ups – 400m Run – 50 DU’s – 50 Walking Lunges – 50 Air Squats – 50 Sit-Ups – 50 DU’s TC = 30 mins ...

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  • WOD 6-8 / Front Squats

    6 augustus 2018, 07:00WOD

    Strength/Skills: 15 mins for 6 sets of – 6-6-6-4-4-4 Front Squats Conditioner: For Time! – 21 Sumo Deadlift High Pull 115/65 – 21 Box Jumps 24″/20″ – 40 DU’s – 15 SDHP – 15 Box Jumps – 40 DU’s – 9 SDHP – 9 Box Jumps – 40 DU’s – 15 SDHP – 15 Box Jumps – 40 DU’s – 21 SDHP – 21 Box Jumps – 40 DU’s TC = 20 mins ...

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  • WOD 5-8 / Team WOD

    5 augustus 2018, 06:00WOD

    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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  • WOD 4-8 / "Diane"

    4 augustus 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 6 Deadlifts Conditioner: For Time! 21-15-9 – Deadlift 225/155 or scale = 60% 1 RM – Handstand Push Ups Then immediately run: – 2 Miles AFAP * Score = tiebreak time b/w ladder and run ...

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  • WOD 3-8 / Back Squats

    3 augustus 2018, 05:00WOD

    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 2-8 / Pistols

    2 augustus 2018, 06:50WOD

    Strength/Skills: Every 2 mins for 12 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 1-8 / Power or Squat Clean

    1 augustus 2018, 07:29WOD

    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 31-7 / Push Press

    31 juli 2018, 06:52WOD

    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 30-7 / Bench Press

    30 juli 2018, 06:39WOD

    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 29-7 / Team WOD

    29 juli 2018, 06:00WOD

    Conditioner: Buddy-team Chipper – 1600m Slam Ball Run ( 1 ball per team) – 50 Burpees – 40 DB Snatches 50/35 – 30 Slam Ball Squats – 20 Slam Ball Push-ups – 30 Slam Ball Squats – 40 DB Snatches – 50 Burpees – 1600m Slam Ball Run TC = 40 mins * Devide the reps as you want, each buddy does ...

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  • WOD 28-7 / "Angie"

    28 juli 2018, 06:00WOD

    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 27-7 / Plyometrics & Pull-ups

    27 juli 2018, 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 * Pull-ups weigthed if you can! Conditioner: For Time – 400m Row – 10 Power Cleans 155/115 – 15 Wall Balls 20/14 – 25 Pull-Ups – 50 KB Swings 24/16 – 25 Pull-Ups – 15 Wall Balls 20/14 – 10 Power ...

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  • WOD 26-7 / Deadlifts

    26 juli 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 8-8-6-6-4-4 Conditioner: For Time! 3-6-9-12-15-18-21 – Ring Push-ups – Knees To Elbows – Deadlifts 225/155 TC = 25 mins ...

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  • WOD 25-7 / Snatch

    25 juli 2018, 07:01WOD

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

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  • WOD 24-7 / Front Squats

    24 juli 2018, 06:41WOD

    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 C2B Pull Up * TC = 20 mins ** Comp = 155/115   ...

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  • OUTDOOR 23-7 / 5 RFT

    23 juli 2018, 13:58WOD

    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 23-7 / Strict Press

    23 juli 2018, 06:00WOD

    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 22-7 / Team WOD

    22 juli 2018, 06:00WOD

    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 21-7 / Benchmark "Eva"

    21 juli 2018, 06:00WOD

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

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  • WOD 20-7 / Muscle-ups

    20 juli 2018, 05:00WOD

    Strength/Skills: 15 mins for – 5 sets of 4-6 Muscle-Ups or Skill training Conditioner: 20 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 19-7 / Back Squats

    19 juli 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 8-8-6-6-4-4 Back Squats Conditioner: For Time! 3-9-15-21-27 – Lunges Steps 24/16 – Toes to Ring – C2B Pull-ups * TC = 25 mins ...

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