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WOD’s

19-06-2013, 22:45

  • LIGHT WOD 16-9 / Split Jerks

    16 september 2019, 07:00WOD

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

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  • WOD 16-9 / Split Jerks

    16 september 2019, 07:00WOD

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

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  • OUTDOOR 15-9 / For MAX reps

    15 september 2019, 07:00WOD

    Conditioner: 6 min Ladder 1-2-3-4-5…etc – Push-up – SDHP 32/24 – Russian KB Swing – 5m Shuttle sprint * 2 min rest b/w rounds and repeat 4 times (after the rest you start at 1 again) ...

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  • WOD 15-9 / "Kelly"

    15 september 2019, 07:00WOD

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

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  • WOD 14-9 / Deadlifts

    14 september 2019, 07:00WOD

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

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  • LIGHT WOD 14-9 / Deadlifts

    14 september 2019, 07:00WOD

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

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  • WOD 13-9 / Push Jerk

    13 september 2019, 05:00WOD

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

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  • LIGHT WOD 12-9 / Front Squats

    12 september 2019, 07:00WOD

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

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  • WOD 12-9 / Front Squats

    12 september 2019, 07:00WOD

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

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  • LIGHT WOD 11-9 / Bench Press

    11 september 2019, 07:00WOD

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

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  • WOD 11-9 / Bench Press

    11 september 2019, 07:00WOD

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

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  • WOD 10-9 / Clean Complex

    10 september 2019, 05:00WOD

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

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  • LIGHT WOD 9-9 / Back Squats

    9 september 2019, 07:00WOD

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

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  • WOD 9-9 / Back Squats

    9 september 2019, 07:00WOD

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

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  • WOD 8-9 / Bench Press

    8 september 2019, 07:00WOD

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

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  • OUTDOOR 8-9 / 30 min AMRAP

    8 september 2019, 07:00WOD

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

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  • WOD 7-9 / Overhead Squats

    7 september 2019, 07:00WOD

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

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  • LIGHT WOD 7-9 / Overhead Squats

    7 september 2019, 07:00WOD

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

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  • LIGHT WOD 6-9 / Push Press

    6 september 2019, 05:00WOD

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

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  • WOD 6-9 / Press Complex

    6 september 2019, 05:00WOD

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

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  • WOD 5-9 / Deadlifts

    5 september 2019, 07:00WOD

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

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  • LIGHT WOD 5-9 / Deadlifts

    5 september 2019, 07:00WOD

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

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  • WOD 4-9 / Muscle Snatch

    4 september 2019, 07:00WOD

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

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  • LIGHT WOD 4-9 / Muscle Clean

    4 september 2019, 07:00WOD

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

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  • WOD 3-9 / Back Squats

    3 september 2019, 06:00WOD

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

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  • LIGHT WOD 2-9 / Clean complex

    2 september 2019, 07:00WOD

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

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  • WOD 2-9 / Clean complex

    2 september 2019, 07:00WOD

    Strength/Skills: A. 6 Min E.M.O.T.M – 1 Power Clean + 2 Front Squat * As Heavy As Possible! B. 8 Min E.M.O.T.M – 1 Clean @80% Conditioner: 8 RFT – 1 Legless Rope Climb or 2 Rope pulls – 10 Hang Power Cleans 135/96 – 10 Cal Bike TC = 20 mins ...

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  • WOD 1-9 / Push Jerk + OHS

    1 september 2019, 07:00WOD

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

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  • OUTDOOR 1-9 / For time in Buddy teams

    1 september 2019, 07:00WOD

    Conditioner: Buddy-team Chipper – 1200m Slam Ball Run  ( 1 ball per team ) – 50 Burpees – 40 DB Snatches 50/35 – 30 Slam Ball Squats 20/12 – 20 Slam Ball Push-ups – 30 Slam Ball Squats – 40 DB Snatches – 50 Burpees – 1200m Slam Ball Run * Devide the reps as you want, each buddy does half ...

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  • WOD 31-8 / Team WOD

    31 augustus 2019, 07:00WOD

    Strength/Skills: 10 mins Mobility work * Spend time on your weaknesses! Conditioner: Teams of 2, For Time! – 1 Mile Run (switch every 400m) – 100 Power Cleans 115/95 (switch every 10 reps) – 100 Pull-ups (switch every 10 reps) – 100 Wall Balls 20/14 (switch every 10 reps) – 100 KB swings 32/24 (switch every 10 reps) – ...

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  • LIGHT WOD 31-8 / Team WOD

    31 augustus 2019, 07:00WOD

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

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  • LIGHT WOD 30-8 / Hang Power Clean

    30 augustus 2019, 05:00WOD

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

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  • WOD 30-8 / Hang Power Clean

    30 augustus 2019, 05:00WOD

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

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  • WOD 29-8 / Bench Press

    29 augustus 2019, 07:00WOD

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

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  • LIGHT WOD 29-8 / Bench Press

    29 augustus 2019, 07:00WOD

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

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  • WOD 28-8 / Push Jerks

    28 augustus 2019, 07:00WOD

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

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  • WOD 27-8 / Deadlifts

    27 augustus 2019, 05:00WOD

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

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  • WOD 26-8 / Thrusters

    26 augustus 2019, 07:00WOD

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

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  • LIGHT WOD 26-8 / Front squats

    26 augustus 2019, 07:00WOD

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

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  • WOD 25-8 / Presses

    25 augustus 2019, 07:00WOD

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

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  • OUTDOOR 25-8 / For Time

    25 augustus 2019, 07:00WOD

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

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  • LIGHT WOD 24-8 / Bench Press

    24 augustus 2019, 07:00WOD

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

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  • WOD 24-8 / Bench Press

    24 augustus 2019, 07:00WOD

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

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  • LIGHT WOD 23-8 / Front squats

    23 augustus 2019, 05:00WOD

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

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  • WOD 23-8 / Front Squats

    23 augustus 2019, 05:00WOD

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

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  • WOD 22-8 / Weighted Lunges

    22 augustus 2019, 07:00WOD

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

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  • WOD 21-8 / Strict Press

    21 augustus 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Strict Press Conditioner: 7 RFT – 1 Strict Pull-up or 1 Negative PU – 3 Kipping/Butterfly PU or 3 Jumping PU – 5 Toes to Bar – 7 Ring Dips – 11/9 Cal Bike * Catch is every 2 mins perform 5 burpees!! ** TC = 20 mins ...

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  • LIGHT WOD 21-8 / Strict Press

    21 augustus 2019, 07:00WOD

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

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  • WOD 20-8 / Clean Complex

    20 augustus 2019, 05:00WOD

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

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  • LIGHT WOD 19-8 / Front Squats

    19 augustus 2019, 07:00WOD

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

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  • WOD 19-8 / Front Squats

    19 augustus 2019, 07:00WOD

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

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  • WOD 18-8 / Squat Snatch

    18 augustus 2019, 07:00WOD

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

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  • OUTDOOR 18-8 / AMRAP

    18 augustus 2019, 07:00WOD

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

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  • WOD 17-8 / Brind-A-Friend Day

    17 augustus 2019, 07:00WOD

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

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  • WOD 16-8 / Bench Press

    16 augustus 2019, 07:00WOD

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

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  • WOD 15-8 / Back Squats

    15 augustus 2019, 07:00WOD

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

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  • WOD 14-8 / Push & Split Jerk

    14 augustus 2019, 07:00WOD

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

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  • LIGHT WOD 14-8 / Split Jerk

    14 augustus 2019, 07:00WOD

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

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  • WOD 13-8 / Gymnastics

    13 augustus 2019, 05:00WOD

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

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  • WOD 12-8 / Deadlifts

    12 augustus 2019, 07:10WOD

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

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  • WOD 11-8 / Team WOD

    11 augustus 2019, 07:00WOD

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

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  • OUTDOOR 11-8 / 7 RFT

    11 augustus 2019, 07:00WOD

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

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  • LIGHT WOD 10-8 / Clean Complex

    10 augustus 2019, 07:00WOD

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

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  • WOD 10-8 / Clean Complex

    10 augustus 2019, 07:00WOD

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

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  • WOD 9-8 / "Barbara"

    9 augustus 2019, 05:00WOD

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

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  • LIGHT WOD 8-8 / Push Press

    8 augustus 2019, 07:00WOD

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

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  • WOD 8-8 / Push Press

    8 augustus 2019, 07:00WOD

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

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  • WOD 7-8 / Weighted Lunges

    7 augustus 2019, 07:00WOD

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

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  • WOD 6-8 / Front Squats

    6 augustus 2019, 05:30WOD

    Strength/Skills: 15 mins for 6 sets – 6-6-4-4-3-3 Front Squats Conditioner: For Time! – 20 Deadlifts 135/95 – 20 Box Jumps 24″/20″ – 20 HR Push Ups – 20 Deadlifts 175/120 – 20 Box Jumps – 20 HR Push Ups – 20 Deadlifts 225/155 – 20 Box Jumps – 20 HR Push Ups – 20 Deadlifts 265/190 – 20 Box Jumps – 20 HR Push ...

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  • WOD 5-8 / Power cleans

    5 augustus 2019, 07:00WOD

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

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  • OUTDOOR 4-8 / For time!

    4 augustus 2019, 07:53WOD

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

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  • WOD 4-8 / Push Jerk

    4 augustus 2019, 07:00WOD

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

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  • WOD 3-8 / Deadlifts

    3 augustus 2019, 07:00WOD

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

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  • WOD 2-8 / Team WOD

    2 augustus 2019, 05:00WOD

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

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  • LIGHT WOD 2-8 / Team WOD

    2 augustus 2019, 05:00WOD

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

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  • LIGHT WOD 1-8 / Back Squats

    1 augustus 2019, 07:00WOD

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

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  • WOD 1-8 / Back Squats

    1 augustus 2019, 07:00WOD

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

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  • WOD 31-7 / Pistols

    31 juli 2019, 07:00WOD

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

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  • WOD 30-7 / Cleans

    30 juli 2019, 07:00WOD

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

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  • WOD 29-7 / "Angie"

    29 juli 2019, 07:00WOD

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

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  • WOD 28-7 / Snatch

    28 juli 2019, 07:00WOD

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

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  • OUTDOOR 28-7 / For Time!

    28 juli 2019, 07:00WOD

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

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  • WOD 27-7 / Push Press

    27 juli 2019, 07:00WOD

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

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  • WOD 26-7 / Team WOD

    26 juli 2019, 05:00WOD

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

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  • WOD 25-7 / Deadlifts

    25 juli 2019, 07:00WOD

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

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  • WOD 24-7 / Front Squats

    24 juli 2019, 07:00WOD

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

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  • WOD 23-7 / Bench Press

    23 juli 2019, 05:00WOD

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

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  • WOD 22-7 / Gymnastics

    22 juli 2019, 07:00WOD

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

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  • WOD 21-7 / 'Bear Complex'

    21 juli 2019, 07:00WOD

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

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  • OUTDOOR 21-7 / 10 RFT

    21 juli 2019, 07:00WOD

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

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  • WOD 20-7 / Brind-A-Friend-Day

    20 juli 2019, 07:03WOD

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

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  • WOD 19-7 / Clean & Jerks

    19 juli 2019, 05:00WOD

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

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  • WOD 18-7 / Back Squats

    18 juli 2019, 07:00WOD

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

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  • WOD 17-7 / Strict Press

    17 juli 2019, 07:06WOD

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

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  • WOD 16-5 / Overhead Squats

    16 juli 2019, 07:47WOD

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

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  • WOD 15-7 / Deadlifts

    15 juli 2019, 07:00WOD

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

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  • OUTDOOR 14-7 / Hero "Bert"

    14 juli 2019, 07:00WOD

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

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  • WOD 14-7 / Snatch Complex

    14 juli 2019, 07:00WOD

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

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  • WOD 13-7 / "BULL"

    13 juli 2019, 07:00WOD

    Skills:  – Overhead Squat Conditioner: Hero WOD “Bull” 2 Rounds for time of: – 200 Double Unders – 50 OH squats 135/95 – 50 Pull-ups – Run 1 mile TC = 40 mins ...

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  • WOD 12-7 / Bench Press

    12 juli 2019, 05:00WOD

    Strength: Every 2 mins for 10 mins – 8 Bench Press Conditioner: 5 RFT – 5 Deadlifts   275/185 – 15 Thrusters  95/65 – 10 C2B Pull-Ups TC = 25 mins ...

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  • WOD 11-7 / For Max Reps

    11 juli 2019, 07:00WOD

    Strength/Skills: – WOD prep Conditioner: 4 Rounds for max total reps: – 1 min Box Jump overs 24″/20″ – 30 sec Rest – 1 min Overhead squats 95/65 – 30 sec Rest – 1 min Cal bike – 30 sec Rest – 1 min Russian KB Swings 24/16 – 30 sec Rest – 1 min Sit-ups – 30 sec Rest – 1 min Pull-ups * ...

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  • LIGHT WOD 11-7 / For MAX reps

    11 juli 2019, 07:00WOD

    Strength/Skills: – WOD prep Conditioner: 3 Rounds for max total reps: – 1 min Box Jump overs – 30 sec Rest – 1 min Overhead squats 65/55 – 30 sec Rest – 1 min Cal bike – 30 sec Rest – 1 min Russian KB Swings 20/12 – 30 sec Rest – 1 min Sit-ups – 30 sec Rest – 1 min Ring Rows * ...

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  • WOD 10-7 / Press Complex

    10 juli 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 Strict Press + 3 Push Press Conditioner: For Time! – 30 HR Push Ups – 15 Toes 2 Bar – 30 Walls Balls 20/14 – 15 Toes 2 Bar – 30 Pull Ups – 15 Toes 2 Bar – 30 Shoulder 2 Overhead 115/75 – 15 Toes 2 Bar – 30 KB Swings ...

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  • WOD 9-7 / Back Squats

    9 juli 2019, 05:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Back Squats Conditioner: For Time! 27-21-15-9 – Deadlifts 225/155 – Back Squats 135/95 – 200m Ski erg * Use 1 bar ** TC = 20 mins ...

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  • WOD 8-7 / Power Cleans

    8 juli 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Power cleans Conditioner For time! – 30 Cal Row – 30 Burpees – 30 Wall Balls 20/14 – 30 KB Swings 24/16 – 30 Push Press 115/75 – 30 Pull-Ups TC = 15 mins ...

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  • LIGHT WOD 8-7 / Power Cleans

    8 juli 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 5 Power cleans Conditioner For time! – 30 Cal Row – 30 Burpees – 30 Wall Balls 14/12 – 30 KB Swings 16/12 – 30 Push Press 65/55 – 30 Ring Rows TC = 15 mins ...

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  • OUTDOOR 7-7 / RFT

    7 juli 2019, 08:25WOD

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

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  • WOD 7-7 / Strict Press

    7 juli 2019, 07:00WOD

    Strength/Skills: 10 mins for 5 sets – 8 Strict Press Conditioner: For Time! Buy in: 500m Row 33-27-21-15-9 – DU’s – Box Jumps 24″/20″ – KB Snatch (alt L&R) 24/16 Buy Out: 500m Row * TC = 25 mins ...

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  • WOD 6-7 / Team WOD

    6 juli 2019, 07:09WOD

    Strength/Skills: WOD prep Conditioner: Buddy WOD – max Deadlifts 225/155 – max Wall Balls 20/14 – max KB Swings 24/16 – max DB Thrusters 55/35 – max 100m med ball run 20/14 – max Burpees * 3 mins at each station, 30 sec transition time. ** 1 person works at the time, switch as needed. ...

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  • WOD 5-7 / Chipper for time!

    5 juli 2019, 05:00WOD

    Conditioner: For Time! – 50 Sit-ups – 40 Wall balls 20/14 – 30 Pull-Ups – 20 HR Push-ups – 10 Power Cleans 155/115 – 40 Sit-Ups – 30 Wall balls – 20 Pull-Ups – 10 HR Push-ups – 5 Power Cleans – 30 Sit-Up – 20 Wall balls – 10 Pull-Ups – 5 HR Push-ups – 5 Power Cleans TC = 30 mins ...

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  • WOD 4-7 / Benchmark "Eva"

    4 juli 2019, 07:02WOD

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

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  • WOD 3-7 / Front Squats

    3 juli 2019, 07:00WOD

    Strength/Skills: Every 2 Mins for 12 Mins – 3 Front Squat with 3 sec HOLD! Conditioner: In Teams of 2 – 3 rounds each – Row 500 Meters – 20 Wall Balls 20/14 – 20 Toes to Bar TC = 25 mins ...

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  • WOD 2-7 / Pull-ups & Cleans

    2 juli 2019, 07:47WOD

    Strength/Skill: Every 2 Mins for 10 Mins – Max Unbroken Strict Pull Ups Power: 10 Min Power C&J Ladder by 1’s 135/95 Min 1 = 1 Power Clean & Jerk Min 2 = 2 Power Clean & Jerks Min 3 = 3 Power Clean & Jerks and so on and so forth… * If you can’t finish ...

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  • WOD 30-6 / Team WOD

    30 juni 2019, 07:00WOD

    Strength/Skills: – WOD prep Conditioner: For time! In teams of 5, complete: – 750 Ball Slams – 500 Cal Row – 250 Power Clean 135/95 – 125 Burpees TC = 40 mins * Rotate after each 25 Calories, rep scheme is up to the team, so team-up and enjoy!!! ...

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  • WOD 29-6 / KB Snatch

    29 juni 2019, 07:00WOD

    Strength/Skills: KB Snatch 6 Min E.M.O.T.M: Start of minute =  3 Right Arm 30 sec marker of minute = 3 Left arm Conditioner: 2 Round of 2 mins at each station, 1 min to switch – MAX Shoulder to Overhead – MAX Ring Dips – MAX DU’s – MAX SDHP – MAX Ball Slams ...

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  • WOD 28-6 / Strict Press

    28 juni 2019, 05:00WOD

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

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  • LIGHT WOD 28-6 / Strict Press

    28 juni 2019, 05:00WOD

    Strength/Skills: 15 mins for 5 sets of – 3 Strict Press * 2 min rest b/w sets and 10 Ring Rows in between Conditioner: For Time – 400m Row – 10 KB Swings 16/12 – 75 Single Unders – 10 Knee Raises – 200m Row – 15 KB Swings – 50 Single Unders – 15 Knee Raises TC= 15 min ...

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  • WOD 27-6 / Bench Press

    27 juni 2019, 07:00WOD

    Strength/Skills: 10 mins for 5 sets of – 3 Bench Press Conditioner: 3 Rounds ‘each’ for time of: – 500m Row – 10 Box Jumps 24″/20″ – 10 Burpees – 10 Box Jumps 24″/20″ – 10 Burpees – 50 DU’s – 200m Run * 2 min rest b/w rounds TC= 8 min each round ...

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  • LIGHT WOD 27-6 / Bench Press

    27 juni 2019, 07:00WOD

    Strength/Skills: 10 mins for 5 sets of – 3 Bench Press Conditioner: 3 Rounds ‘each’ for time of: – 500m Row – 10 Box Step-ups – 10 Burpees – 10 Box Step-ups – 10 Burpees – 50 Single Unders – 200m Run * 2 min rest b/w rounds TC= 8 min each round ...

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  • LIGHT WOD 26-6 / Deadlifts

    26 juni 2019, 07:32WOD

    Strength/Skills: – Deadlift find a 5RM Conditioner: For Time! 21-15-9 – Deadlifts – HR Push-ups ...

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  • WOD 26-6 / Deadlifts

    26 juni 2019, 07:30WOD

    Strength/Skills: – Deadlift find a 5RM Conditioner: For Time! 21-15-9 – Deadlifts 225/135 – Ring Dips ...

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  • WOD 25-6 / Hang Power Cleans

    25 juni 2019, 05:00WOD

    Strength/Skills: 20 mins to find an 1 RM – Hang Clean (Power or Squat) Conditioner: 15 Min AMRAP – 3 Muscle-ups – 6 Thrusters 135/95 – 9 Hang Power Cleans 135/95 – 200m Ski Ergs   ...

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  • LIGHT WOD 24-6 / Front Squats

    24 juni 2019, 07:00WOD

    Strength/Skills: 4 sets of – 10 Front Squats *90 Sec rest b/w sets Conditioner: 15 Min AMRAP – 200m Run – 2 Rope Climb Ascents – 10 Wall Balls 14/12 – 5 Ring Rows – 5 Ball Slams ...

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  • WOD 24-6 / Front Squats

    24 juni 2019, 07:00WOD

    Strength/Skills: 4 sets of – 10 Front Squats *90 Sec rest b/w sets Conditioner: 15 Min AMRAP – 200m Run – 1 Legless Rope Climb – 10 Wall Balls 20/14 – 5 Strict Pull-Ups – 5 Ball Slams ...

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  • WOD 23-6 / Team WOD

    23 juni 2019, 07:00WOD

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

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  • OUTDOOR 23-6 / For time!

    23 juni 2019, 07:00WOD

    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 22-6 / Strict Press

    22 juni 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 3 Strict Press Conditioner: 10 RFT – 5 Ring Rows – 15 HR Push-ups – 20-18-16-14-12-10-8-6-4-2 Goblet Squats * Each round 2 FS less ...

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  • WOD 22-6 / Strict Press

    22 juni 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 3 Strict Press Conditioner: 10 RFT – 1 Legless Rope Climb – 15 HR Push-ups – 20-18-16-14-12-10-8-6-4-2 Front Squats 135/95 * Each round 2 FS less ...

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  • WOD 21-6 / Gymnastics

    21 juni 2019, 05:00WOD

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

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  • LIGHT WOD 21-6 / Gymnastics

    21 juni 2019, 05:00WOD

    Plyometric/Strength: Every 2 mins for 10 Mins – 5 Box Jumps – Max Effort Hanging Knee raise Hold Conditioner: For Time – 200m Run – 10 Power Cleans 115/65 – 15 Wall Balls 14/12 – 20 Ring Rows – 30 KB Swings 16/12 – 20 Ring Rows – 15 Wall Balls – 10 Power Cleans – 200m Run TC = 15 mins ...

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  • LIGHT WOD 20-6 / Pull-ups

    20 juni 2019, 07:00WOD

    Strength/Skills: 10 min E.M.O.T.M. – 3-5 Kipping Pull-Ups or progression steps Conditioner: 15 min AMRAP – 3 Pull-ups – 6 Hang Power Cleans 135/95 – 12 Deadlifts 135/95 – 50 Single Unders ...

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  • WOD 20-6 / Muscle-ups

    20 juni 2019, 07:00WOD

    Strength/Skills: 10 min E.M.O.T.M. – 3-5 Muscle-Ups or progression steps Conditioner: 15 min AMRAP – 3 Muscle-Ups – 6 Hang Power Cleans 135/95 – 12 Deadlifts 135/95 – 50 DU’s ...

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  • WOD 19-6 / Back Squats

    19 juni 2019, 07:16WOD

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

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  • WOD 18-6 / Presses

    18 juni 2019, 05:00WOD

    Strength/Skills: 10 mins for 5 sets of – 5 Push Press (for beginners) / Push Jerk Auxillary Strength: Ring Dips 3 x MAX reps set Conditioner: 5 Rounds at each station of: 30 sec work / 20 sec rest – Cal row – Push up plank shoulder taps (slow and controlled) – DU’s ...

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  • WOD 17-6 / Deadlifts

    17 juni 2019, 07:00WOD

    Strength/Skills: 10 mins for 5 sets – 5 Deadlifts Auxiliary Strength: Pull-Ups, 4 sets, MAX reps, Tempo= 1 sec hold bottom and top Conditioner: 5 RFT – 15 KB Swings 24/16 – 15 SDHP 95/65 – 15 Wall Balls 20/14 TC = 15 mins ...

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  • OUTDOOR 16-6 / 35 min Ladder

    16 juni 2019, 07:00WOD

    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 16-6 / Snatch progression

    16 juni 2019, 07:00WOD

    Strength/Skills: 8 min E.M.O.T.M. Snatch position 1st min – 6 Snatch Pulls – (Pause 1 sec just above the knee) 115/75 2nd min – 6 Hang Squat Snatch – (Pause 1 sec just above the knee) 115/75 *Focus on quality of movement do not add weight Conditioner: 3 RFT – 250m Row – 30 KB Swings 24/16 – ...

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  • WOD 15-6 / Bring a Friend day

    15 juni 2019, 07:00WOD

    Strength/Skills: – WOD prep Conditioner: 16 min AMRAP in buddy teams Partner 1: 500m Row Partner 2: AMRAP of – 12 Push Press 95/65 – 12 KB Swings 24/16 – 12 Box Jumps 24″/20″ * Once P1 is done rowing or running, partners switch and P2 rows while P1 works on AMRAP (picking up where P2 left off). ...

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  • WOD 14-6 / Pull-ups

    14 juni 2019, 05:00WOD

    Strength: Every 2 mins for 10 mins – MAX reps Pull Ups Conditioner:  4 RFT – 250m Row – 10 Deadlifts 135/95 – 10 Ball Slams TC = 15 mins ...

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  • WOD 14-6 / Push ups

    14 juni 2019, 05:00WOD

    Strength: Every 2 mins for 10 mins – MAX reps Push-ups Conditioner:  4 RFT – 250m Row – 10 Deadlifts 115/75 – 10 Ball Slams TC = 15 mins ...

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  • WOD 13-6 / Strict Press

    13 juni 2019, 07:00WOD

    Strength/Skills: 5 sets of – 10 Strict Press, UNBROKEN * 2 Mins rest b/w sets Conditioner: 3 Mins at each station – AMRAP of 5 Push-ups, 10 KB Swings – MAX DU’s – AMRAP of 10 Wall Balls, 20 Moutain Climbers ** 1 Min rest to rotate ...

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  • LIGHT WOD 13-6 / Strict Press

    13 juni 2019, 07:00WOD

    Strength/Skills: 3 sets of – 10 Strict Press, UNBROKEN * 2 Mins rest b/w sets Conditioner: 3 Mins at each station – AMRAP of 5 Push-ups, 10 KB Swings – MAX Single Unders – AMRAP of 5 Wall Balls, 10 Moutain Climbers ** 1 Min rest to rotate ...

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  • LIGHT WOD 12-6 / Hang Power Clean

    12 juni 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 1 Deadlift + 1 Hang Power Clean Conditioner: For Time! In teams of two, with only one person working at a time – 20 Cal Ski – 40 Ring Rows – 60 Push Press 65/55 – 80 Lunge Steps – 60 Push Press 65/55 – 40 Ring Rows – 20 Cal Ski * TC ...

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  • WOD 12-6 / Clean Complex

    12 juni 2019, 07:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: For Time! In teams of two, with only one person working at a time – 20 Cal Bike – 50 C2B Pull-Ups – 75 Push Press 95/65 – 100 Front Racked Lunges 95/65 – 75 Push Press 95/65 – ...

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  • WOD 11-6 / Overhead Squats

    11 juni 2019, 05:00WOD

    Strength/Skills: 12 mins for 5 sets of – 2 Overhead Squat * Pause 3 sec at bottom of your overhead squat. Conditioner: For time! Buy In: 500m Row – 10 Thrusters 95/65 – 20 Pull-Ups – 30 Burpees – 40 Wall Balls 20/14 – 30 Burpees – 20 Pull-Ups – 10 Thrusters 95/65 ...

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  • Pinkster WOD 10-6 / Team WOD

    10 juni 2019, 07:00WOD

    Strenght/Skills: – WOD prep Conditioner: 5 Rounds for MAX reps in Buddy Teams Minute 1: Wall Balls 20/14 Minute 2: Toes to Bar Minute 3: Box Jumps 24″/20″ Minute 4: KB Swings 24/16 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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  • LIGHT WOD 8-6 / Strict Press

    8 juni 2019, 07:33WOD

    Strength: Every 2 Mins for 12 Mins – 5 Strict Press Conditioner: 15 Min AMRAP – 10 KB SDHP 20/12 – 15 Knee Raises – 20 Lunges Steps – 25 Single Unders ...

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  • WOD 8-6 / Strict Press

    8 juni 2019, 07:30WOD

    Strength: Every 2 Mins for 12 Mins – 3 Strict Press Conditioner: 15 Min AMRAP – 10 KB Snatches 24/16 – 15 Toes to Bar – 20 Overhead plate Lunges 45/25 – 25 DU’s ...

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  • WOD 7-6 / Overhead Squats

    7 juni 2019, 05:00WOD

    Strength/Skills: 15 mins for 5 sets – 3 Overhead Squats * 3 sec HOLD!!! Conditioner: For Time! – 50 DU’s – 10 Cal Bike – 40 Wall Balls 20/14 – 10 Cal Ski – 30 Pull-Ups – 10 Cal Bike – 20 Hang Power Snatch 115/75 – 10 Cal Ski – 10 Thrusters 115/75 – 10 Cal Bike ...

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  • LIGHT WOD 7-6 / Overhead Squats

    7 juni 2019, 05:00WOD

    Strength/Skills: 15 mins for 5 sets – 3 Overhead Squats * 3 sec HOLD!!! Conditioner: For Time! – 40 Single Unders – 10 Cal Bike – 30 Wall Balls 14/12 – 10 Cal Ski – 20 Ring Rows – 10 Cal Bike – 10 Thrusters 65/55 – 10 Cal Ski ...

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  • WOD 6-6 / Bench Press

    6 juni 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 set – Bench Press Conditioner: For time! “Frindy” – 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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  • LIGTH WOD 6-6 / Bench Press

    6 juni 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 set – Bench Press Conditioner: For time! – 18 Thrusters 95/65 – 2 Rounds “Cindy” – 12 Thrusters 95/65 – 2 Rounds “Cindy” – 6 Thrusters 95/65 – 2 Rounds “Cindy” * Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats ...

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  • WOD 5-6 / Back Squats

    5 juni 2019, 07:00WOD

    Strength/Skills: 15 mins to find a 5RM – Back Squat – then do a drop set at 95% x 5 reps and 90% x 5 reps * Between each set find a 5 RM on Weighted Pull-ups Conditioner: 12 Min E.M.O.T.M 1st Min – 10 Bent over Row 135/95 2nd Min – 15 KB Swings 24/16 3rd Min ...

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  • LIGHT WOD 5-6 / Back Squats

    5 juni 2019, 07:00WOD

    Strength/Skills: 15 mins to find a 5RM – Back Squat Conditioner: 12 Min E.M.O.T.M 1st Min – 10 Bent over Row 135/95 2nd Min – 15 KB Swings 24/16 3rd Min – 100m Sprint row 4th Min – 10 Knee Raises ...

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  • WOD 4-6 / Split Jerks

    4 juni 2019, 05:00WOD

    Strength/Skills: Every 2 Mins for 12 Mins – 2 Split Jerks * 6 Sets to work up to a max on the complex for the day Conditioner: 16 Min AMRAP – 12 Wall Balls 20/14 – 12 Hang Power Cleans 135/95 – 12 Burpee Over Bar ...

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  • WOD 3-6 / Deadlifts

    3 juni 2019, 07:00WOD

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

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  • LIGHT WOD 3-6 / Deadlift

    3 juni 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 3 Deadlift Conditioner: 19 Min AMRAP – 400m Run – 50 Single Unders – 21 Deadlifts 115/75 – 15 Knee Raises – 9 Push Press – 400m Run – 75 Single Unders – 18 Deadlifts 115/75 – 12 Knee Raises – 6 Push Press – 200m Run – 100 DU’s – 15 Deadlifts 115/75 – 9 Knee Raises – 3 ...

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  • OUTDOOR 2-6 / 7 min AMRAP’s

    2 juni 2019, 07:00WOD

    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 2-6 / Goblet squats

    2 juni 2019, 07:00WOD

    Strength/Skills: Goblet Squats 4 x 10 Reps *B/w each set find a 5 rm on Weighted Pull-ups Conditioner: 14 Min E.M.O.T.M 1st Min – 6 Squat Cleans 135/95 2nd Min – 12 Burpee Over Bar ...

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  • WOD 1-6 / Press Complex

    1 juni 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 2 Push Jerk + 2 Split Jerk Conditioner: 15 Min AMRAP / Teams of 2, 1 person works at a time – 10 Handstand Push Ups – 20 Power Cleans 115/75 – 30 KB Swings 24/16 – 40 DU’s ...

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  • LIGHT WOD 1-6 / Split Jerks

    1 juni 2019, 07:00WOD

    Strength/Skills: 15 mins for 5 sets of – 3 Split Jerks Conditioner: 15 Min AMRAP / Teams of 2, 1 person works at a time – 10 HR Push-ups – 20 Power Cleans 95/65 – 30 KB Swings 20/12 – 40 Single Unders ...

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  • LIGHT WOD 31-5 / 'Dirty Thirty'

    31 mei 2019, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: For time “Dirty Thirty” – 30 Box Jumps 24″/20″ – 30 Jumping Pull-ups – 30 KB Swings 20/12 – 30 Lunges Steps – 30 Knee Raises – 30 Push Press 45/35 – 30 Good mornings 45/35 – 30 Wall Balls 14/12 – 30 Burpees – 30 Single unders ...

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  • WOD 31-5 / 'Filthy Fifty'

    31 mei 2019, 05:00WOD

    Strength/Skills: – WOD prep Conditioner: For time “Filthy Fifty” – 50 Box Jump 24″/20″ – 50 Jumping Pull-ups – 50 KB Swings 24/16 – 50 Walking Lunge steps – 50 Knees to elbows – 50 Push press 45/35 – 50 Good mornings 45/35 – 50 Wall balls 20/14 – 50 Burpees – 50 DU’s ...

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  • WOD 30-5 / Overhead Squat

    30 mei 2019, 07:00WOD

    Strength: 15 mins for 5 sets – 3 Overhead Squat, 3 Sec HOLD!!! * Rest 2 Mins b/w sets Conditioner: For Time! 20 Cal Bike, then… 3 rounds of the following… – 5 Strict Pull-Ups – 10 Ball Slams – 15 DU’s 15 Cal Bike, then… 3 rounds of the following… – 5 Strict Pull-Ups – 10 Ball Slams – 15 DU’s Then finish ...

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  • LIGHT WOD 30-5 / Overhead Squat

    30 mei 2019, 07:00WOD

    Skills: 15 mins for 5 sets – 3 Overhead Squat Conditioner: For Time! 20 Cal Bike, then… 3 rounds of the following… – 5 Strict Pull-Ups – 10 Ball Slams – 30 Single Unders Then finish with a 10 Cal Bike sprint ...

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  • LIGHT WOD 29-5 / For Time!

    29 mei 2019, 07:23WOD

    Skills: DU’s Conditioner: For time! – 800m Run – 30 KB SDHP 20/12 – 15 Wall Balls 14/12 – 400m Row – 30 KB Squats 20/12 – 15 Burpee Over The Bar – 200 Single Unders – 30 Sit-ups – 15 Push-ups ...

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  • WOD 29-5 / For Time!

    29 mei 2019, 07:00WOD

    Skills: DU practice Conditioner: For Time! – 1600m Run – 60 KB Snatches 24/16kg – 30 Wall Balls 20/14 – 800m Row – 60 Alt Front Rack Barbell Lunge Steps 115/95 – 30 Burpee Over The Bar – 200 DU’s – 60 Sit Ups – 30 Ring Dips ...

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  • WOD 28-5 / Front Squats

    28 mei 2019, 05:00WOD

    Strength: Find a 1RM Front Squat – Then perform 3 Drop Sets @ 85% same tempo * 5 sec Hold!!! 10 sec Hold at the top!! Conditioner: Buy In: 500m Row Then… 5 rounds of… – 3 Muscle Ups – 6 Barbell Rows – 9 Toes 2 Bar – 12 O/H Plate Lunges 45/25 ...

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  • LIGHT WOD 27-5 / For MAX reps!

    27 mei 2019, 07:01WOD

    Skills: HPC & Jerk Conditioner: 16 mins work 1 min work – 1 min rest – 8 Deadlifts 95/55 – 6 Hang Power Cleans 95/55 – 4 Front Squats 95/55 – 2 Push Press 95/65 * Remaining time left, as many burpees as you can. This is your SCORE!!! ...

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  • WOD 27-5 / For Max Reps!

    27 mei 2019, 07:00WOD

    Skills: HPC & Jerk Conditioner: 24 mins work 1 min work – 1 min rest – 8 Deadlifts 135/95 – 6 Hang Power Cleans 135/95 – 4 Front Squats 135/95 – 2 Jerks 135/95 * Remaining time left, as many burpees as you can. This is your SCORE!!! ...

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  • OUTDOOR 26-5 / 35 min E.M.O.T.M

    26 mei 2019, 07:00WOD

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

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  • WOD 26-5 / Back Squat

    26 mei 2019, 07:00WOD

    Strength/Skills: Back Squat – 15 min to find a 10 RM * Rest 2-3 min b/w sets Conditioner: For Time! Buy In: 400m Sprint (This is a max effort sprint!) then… 6 Rounds of – 4 Strict Pull-Ups – 8 Burpees – 12 Single Arm KB Swings (6 on Left arm and 6 on Right arm) 20/12 ...

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  • 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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