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WOD’s

19-06-2013, 22:45

  • LIGHT WOD 23-1 / For Time

    23 januari 2019, 08:14WOD

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

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  • WOD 23-1 / For Time

    23 januari 2019, 08:12WOD

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

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  • WOD 22-1 / Shoulder Presses

    22 januari 2019, 05:00WOD

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

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  • LIGHT WOD 21-1 / Chipper for time!

    21 januari 2019, 20:37WOD

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

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  • WOD 21-1 / Chipper for time!

    21 januari 2019, 08:26WOD

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

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  • WOD 20-1 / 1 RM Front Squat

    20 januari 2019, 06:00WOD

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

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  • OUTDOOR 20-1 / RFT

    20 januari 2019, 06:00WOD

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

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  • LIGHT WOD 19-1 / 1 RM Power Clean

    19 januari 2019, 08:26WOD

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

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  • WOD 19-1 / 1 RM Clean & Jerk

    19 januari 2019, 06:00WOD

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

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  • WOD 18-1 / 1 RM Snatch

    18 januari 2019, 05:00WOD

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

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  • LIGHT WOD 18-1 / 1 RM Clean

    18 januari 2019, 05:00WOD

    Strength: 15 mins to find a 1 RM – Clean OR 6 sets of 8 reps Conditioner: 3 Rounds For Time! ‪- 30 Cal Bike ‪- 20 Sit-ups‬ ‪- 10 Push-ups ...

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  • WOD 17-1 / 1 RM Bench Press

    17 januari 2019, 06:00WOD

    Strength/Skills: 15 mins to find a 1 RM – 1 RM Bench Press * Start at 55%, try to reach your max or exceed) Conditioner: 15 min ladder 1-2-3-4-5 etc… Pull-ups 2-4-6-8-10 etc… KB Swings 24/16 ...

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  • WOD 16-1 / 1 RM Back Squat

    16 januari 2019, 08:28WOD

    Strength/Skills: ‬15 mins to find an 1 RM ‪- Back Squat * Build to a heavy single (start at 55%, try to reach your max or exceed) ‬ ‪ ‪Conditioner: Every 5 mins for 15 mins ‪- 21 Wall Balls 20/14 ‪- 15 Hang Squat Cleans 115/75 ‪- 9 Burpee Box Jump Overs * Remaining time is rest, so ...

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  • LIGHT WOD 15-1 / 1 RM Split Jerk

    15 januari 2019, 05:00WOD

    Skill/Strength: 15 mins to find a – 1 RM Split Jerk Conditioner: 10 Min Ladder by 1’s – 2 Push Press – 2 Push-ups – 2 Slam Balls – 2 Burpees – 20 Single Unders ( add 2 reps each round) ...

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  • WOD 15-1 / 1 RM Split Jerk

    15 januari 2019, 05:00WOD

    Skill/Strength: 15 mins to establish a – 1 RM Split Jerk Conditioner: 10 Min Ladder by 1’s – 2 One arm KB Strict Press alt L+R – 2 Ring Dips – 2 Slam Balls – 2 Burpees – 20 DU’s ( add 2 reps each round) ...

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  • LIGHT WOD 14-1 / 1 RM Overhead Squat

    14 januari 2019, 06:00WOD

    Strength/skills: 20 mins to find an 1 RM – Overhead Squat or spend it on Technique Conditioner: 3 Rounds for time – 5 Overhead Squats – 15 KB Swings – 15 Knee Raises – 15 Box Jumps ...

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  • WOD 14-1 / 1 RM Overhead Squat

    14 januari 2019, 06:00WOD

    Strength/skills: 20 mins to find an 1 RM – Overhead Squat Conditioner: 4 Rounds for time – 5 Overhead Squats 135/95 – 15 KB Swings 28/20 – 15 Toes 2 Bar – 15 Box Jumps 24″/20″ ...

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  • OUTDOOR 13-1 / AMRAP

    13 januari 2019, 06:00WOD

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

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  • WOD 13-1 / Buddy Chipper

    13 januari 2019, 06:00WOD

    Skills: DU’s Conditioner: 30 min AMRAP in teams of 2: – 50 Thrusters 95/65 – 100 DU’s – 40 Wall Balls 20/14 – 100 DU’s – 30 Ground 2 Overhead 95/65 – 100 DU’s – 20 HR Push-ups – 100 DU’s – 10 Rope Climbs (legless) – 100 DU’s * REP SCHEME DOES NOT MATTER, YOU CAN SPLIT THE REPS UP ANYWAY YOU ...

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  • WOD 12-1 / 1 RM Thruster

    12 januari 2019, 06:00WOD

    Strength/Skill: 15 mins to find an 1 RM – Thruster Conditioner: For Time! – 21 Thrusters 115/75 – 21 Pull-ups – 15 Thrusters 115/75 – 15 C2B Pull-Ups – 9 Thrusters 115/75 – 9 Muscle-Ups ...

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  • LIGHT WOD 12-1 / 1 RM Front Squat

    12 januari 2019, 06:00WOD

    Strength/Skill: 15 mins to find an 1 RM – Front Squat Conditioner: For Time 21-15-9 of – Thrusters – Pull-ups ...

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  • LIGHT WOD 11-1 / 1 RM Strict Press

    11 januari 2019, 05:00WOD

    Strength: 15 mins to find an 1 RM – Strict Press Conditioner: For Time! – 20 HR Push Ups – 10 Knee Raises – 20 Walls Balls – 10 Knee Raises – 20 Ring Rows – 10 Knee Raises – 20 KB Swings TC = 15 mins ...

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  • WOD 11-1 / 1 RM Strict Press

    11 januari 2019, 05:00WOD

    Strength: 15 mins to find an 1 RM – Strict 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 135/95 – 15 Toes 2 Bar – 30 KB Swings 28/20 TC = 2o mins ...

    Lees Verder

  • LIGHT WOD 10-1 / 1 RM Clean

    10 januari 2019, 06:00WOD

    Strength: 20 mins to find a 1 RM – Clean Conditioner: 17 min Ladder – 1 Clean – 2 Front Squat – 3 Knee Raises – 2 Clean – 3 Front Squat – 4 Knee Raises – 3/4/5 – 4/5/6 – 5/6/7 ...

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  • WOD 10-1 / 1 RM Snatch

    10 januari 2019, 06:00WOD

    Strength: 20 mins to find a 1 RM – Snatch Conditioner: 17 min Ladder – 1 Snatch 95/65 – 2 Overhead Squat 95/65 – 3 Toes to Bar – 2 Snatch – 3 Overhead Squat – 4 Toes to Bar – 3/4/5 – 4/5/6 – 5/6/7 ...

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  • LIGHT WOD 9-1 / 1 RM Front Squat

    9 januari 2019, 08:16WOD

    Strength/Skills: 20 mins to find an 1 RM – Front Squat Conditioner: For Time! Descending ladder 10-9-8-7-6-5-4-3-2-1 – Burpees – Front Squats TC = 15 mins ...

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  • WOD 9-1 / 1 RM Front Squat

    9 januari 2019, 08:14WOD

    Strength/Skills: 20 mins to find an 1 RM – Front Squat Conditioner: For Time! Descending ladder 10-9-8-7-6-5-4-3-2-1 – Burpees Over the Bar – Front Squats 135/95 TC = 15 mins ...

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  • WOD 8-1 / 1 RM Push Press

    8 januari 2019, 05:00WOD

    Strength/Skills: 15 mins to find an 1 RM – Push Press Conditioner: For time! – 200m Ski Erg – 30 Toes to bar – 10 Push Press 95/65 – 200m Ski Erg – 25 Toes to bar – 15 Push Press 95/65 – 200m Ski Erg – 20 Toes to bar – 20 Push Press 95/65 – 200m Ski Erg – 15 Toes to ...

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  • OLY 7-1 / Week 1

    7 januari 2019, 16:46WOD

    Strength/Skills: A) 5 Sets of – 3 Push Press B) 2 Sets of – 3 Power Clean + 3 Dip + 3 Pause Split Jerk – Then 2+1+2 x 3, Then 1+1+1 x 3 * Pause in split for 3 seconds C) 3 Sets of – 5 Clean Pulls with Pause At Mid Knee * Pause for 2 seconds ...

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  • LIGHT WOD 7-1 / 1 RM Deadlift

    7 januari 2019, 07:41WOD

    Strength: 15 Mins to find a 1RM – Deadlift Conditioner: For Time! – 750m Row – 40 Push Press – 30 Box Jumps – 20 Ring Rows – 10 Knee Raises – 5 Burpees   ...

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  • WOD 7-1 / 1 RM Deadlift

    7 januari 2019, 07:37WOD

    Strength: 15 Mins to find a 1RM – Deadlift Conditioner: For Time! – 100 DU’s – 50 Push Press 95/75 – 40 Box Jumps 24″/20″ – 30 Burpees – 20 Toes 2 Bar – 10 Muscle Ups ...

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  • OUTDOOR 6-1 / For MAX reps

    6 januari 2019, 06:00WOD

    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 6-1 / For MAX Weight

    6 januari 2019, 06:00WOD

    Strength/Skills: 10 mins to find 5 RM – Deadlift Conditioner: For Time & MAX Weight!!! – 5 Deadlift – 40 Front Squat – 10 Deadlift – 30 Front Squat – 20 Deadlift – 20 Front Squat – 30 Deadlift – 10 Front Squat – 40 Deadlift – 5 Front Squat * 3 mins rest b/w sets ** Start with an ...

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  • LIGHT WOD 5-1 / 1 RM Bench Press

    5 januari 2019, 08:14WOD

    Strength: 20 mins to find 1 RM – Bench Press * 2 min rest b/w sets Conditioner: 7 min AMRAP of: – 7 Box Jumps – 7 Burpees – 7 KB Swings ...

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  • WOD 5-1 / 1 RM Bench Press

    5 januari 2019, 06:00WOD

    Strength: 20 mins to find 1 RM – Bench Press * 2 min rest b/w sets Conditioner: “Lucky Sevens” 7 min AMRAP of: – 7 Box Jumps 24″/20″ – 7 Burpees – 7 KB Swings 24/16 kg ...

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  • LIGHT WOD 4-1 / Clean & Jerk

    4 januari 2019, 06:56WOD

    Strength/Skills: 15 mins to find a 1 RM – Clean and Jerk Conditioner: For Time! 21-15-9 – Power Cleans – Knee raises – Ball Slams ...

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  • WOD 4-1 / 1 RM Clean & Jerk

    4 januari 2019, 06:13WOD

    Strength/Skills: 15 mins to find a 1 RM – Clean and Jerk Conditioner: For Time! 21-18-15-12-9 – Clean & Jerk 115/75 – Toes To Bar – Ball Slams ...

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  • LIGHT WOD 3-2 / 1 RM Back Squats

    3 januari 2019, 12:42WOD

    Strength: 15 mins to find a 1 RM – Back Squat Conditioner: 15 min AMRAP – 5 Deadlifts – 10 Burpees Over the Bar – 15 Wall Balls ...

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  • WOD 3-2 / 1 RM Back Squat

    3 januari 2019, 08:10WOD

    Strength: 20 mins to find a 1 RM – Back Squat Conditioner: 20 min AMRAP – 5 Deadlifts 225/175 – 10 Burpees Over the Bar – 20 Wall Balls 20/14 ...

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  • WOD 2-1 / 1 RM Clean

    2 januari 2019, 06:30WOD

    Skill: 8 Min E.M.O.T.M Even Mins: 2-3 Muscle Ups Odd Mins: 5 Handstand Push Ups Strength: 15 mins to find 1 RM – Clean (Power or Squat) Conditioner: Death By Power Cleans 135/95 1st Min – 2 Power Cleans 2nd Min – 4 Power Cleans 3rd Min – 6 Power Cleans …and so on and so forth adding 2 reps ...

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  • WOD 31-12 / TEAM WOD

    31 december 2018, 08:20WOD

    Strenght/Skills: – WOD prep Conditioner: 40 min AMRAP (with a Partner) – 20 Deadlifts 185/135 – 40 Power Cleans 185/135 – 60 Wall Balls 20/14 – 80 KB Swings 24/16 – 100 DU’s * If you complete the ascending ladder, repeat in reverse and then if you have enough time start climbing back up again. For example: 20-40-60-80-100- 80-60-40-20-40-60-80-100, etc. ** ...

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  • WOD 30-12 / Power Snatch

    30 december 2018, 06:00WOD

    Skill: Power Snatch Conditioner: 3 Rounds for Time! – 50 DU’s – 10 Power Snatch 135/95 —-> 3 min rest 3 Rounds for Time! – 15 Cal Row – 10 Thrusters 115/75 —-> 3 min rest 3 Rounds for Time! – 15 Burpee Box Jumps – 15 HR Push-Ups ...

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  • OUTDOOR 30-12 / Buddy AMRAP

    30 december 2018, 06:00WOD

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

    Lees Verder

  • LIGHT WOD 29-12 / Push Press

    29 december 2018, 08:19WOD

    Strength/Skills: Every 2 mins, for 10 mins – 5 Push Press * Work up to a heavy 3RM Conditioner: 15 Mins AMRAP of: – 5 Push Press – 10 Knee Raises – 25 Single Unders ...

    Lees Verder

  • WOD 29-12 / Push Press

    29 december 2018, 08:18WOD

    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 – 10 Toes 2 Bar – 20 DU’s ...

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  • WOD 28-12 / Deadlifts

    28 december 2018, 05:00WOD

    Strength/skills: Every 3 mins for 18 mins – 5 Deadlifts – 6-8 Strict Pull Ups * After each set of deadlifts immediately perform your strict pull ups. Conditioner: 4 RFT Buy In: 1 mile Airbike – 30 KB Swings 24/16 – 25 Burpees – 20 Wall balls 20/14 * TC = 20 mins ...

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  • WOD 28-12 / Deadlifts

    28 december 2018, 05:00WOD

    Strength/skills: Every 2 mins for 12 mins – 5 Deadlifts Conditioner: 3 RFT Buy In:  30 Cal Airbike – 15 KB Swings 24/16 – 15 Burpees – 15 Wall balls 20/14 * TC = 16 mins ...

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  • LIGHT WOD 27-12 / Hang Power Clean

    27 december 2018, 07:58WOD

    Strength/Skills: Every 2 mins for 10 mins – 3 Hang Power Cleans Conditioner: For Time! -50 Knee Raises -40 Front Squats -30 Push-ups -500m Row TC = 16 Mins ...

    Lees Verder

  • WOD 27-12 / Clean Complex

    27 december 2018, 07:56WOD

    Strength/Skills: Every 2 mins for 12 mins -1 Hi Hang Clean + 1 Hang Clean + 2 Front Squats *Work up to a max on the complex Conditioner: For Time! -50 Toes to Bar -40 Thrusters 95/65 -30 Push-ups -500m Row -30 Push-ups -40 Thrusters -50 Toes to Bar TC = 25 Mins ...

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  • WOD 26-12 / X-MAS Team WOD

    26 december 2018, 06:00WOD

    Conditioner: For time! “12 Days of Christmas” 1 Clean & Jerk  135/95 2 Muscle Ups (or C2B Pull-Ups) 3 Thrusters 135/95 4 Toes 2 Bar 5 Burpees 6 KB Swings 24/16 7 Box Jumps 30″/24″ 8 Deadlifts 135/95 9 HR Push-ups 10 Pull-ups 11 Ring Dips 12 Front Squats 135/95 *Just like the song “12 Days of christmas” you will start with the 1st day ...

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  • WOD 25-12 / Mandatory rest day!

    25 december 2018, 06:00WOD

    Hi People, Wishing you Merry Christmas, enjoy this mandatory restday… Eat, drink and sleep and we C U tomorrow at the X-MAS WOD! Don’t forget your outfit…. ...

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  • WOD 24-12 / Kettlebell Hell

    24 december 2018, 06:00WOD

    Skills: KB Snatch Conditioner: For time – 100 KB Swings – 100 KB Shoulder to Overhead – 100 KB Snatches ( alternate L + R ) – 100 KB Front Squats – 100 KB Lunges * Use a 24/16kg KB, break it up in half to scale down! ** TC = 35 mins ...

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  • OUTDOOR 23-12 / For Time!

    23 december 2018, 06:00WOD

    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 23-12 / Front Squats

    23 december 2018, 06:00WOD

    Strength: Every 2 Mins for 14 Mins – 2 Front Squats * Work up to a heavy set for the day. Conditioner: 14 min AMRAP – 5 Hang Power Snatch 95/65 – 10 Toes to Bar – 250M Row ...

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  • WOD 22-12 / Bring-A-Friend day!

    22 december 2018, 06:00WOD

    Strength/Skills: – WOD prep Conditioner: 30 min AMRAP in buddy teams – 50 DU’s / 100 Singles unders – 15 Wall Balls – 15 Pullups or 10 CTB or 5 Bar Muscle Ups – 15 MedBall Cleans – 200m Row Sprint * Use your own rep scheme! ...

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  • LIGHT WOD 21-12 / Chipper

    21 december 2018, 05:00WOD

    Strength: Push-ups 6 x 5 reps Conditioner: For Time! – 30 KB Front Squats – 50 Single Unders – 25 Ring Rows – 50 Single Unders – 20 KB Swings – 50 Single Unders – 15 BurpeesFront Squats – 50 Single Unders TC = 20 Mins ...

    Lees Verder

  • WOD 21-12 / Chipper

    21 december 2018, 05:00WOD

    Strength: Strict Pull-ups 6 x 5 reps Conditioner: For Time! – 60 Burpees – 100 DU’s – 50 Pull-ups – 100 DU’s – 40 KB Swings 24/16 – 100 DU’s – 30 Front Squats 135/95 – 100 Du’s TC = 35 Mins ...

    Lees Verder

  • LIGHT WOD 20-12 / Back Squats

    20 december 2018, 06:00WOD

    Strength: Every 2 mins, for 10 mins – 5 Back Squats Conditioner: 3 Rounds For Time – 20 Cal Row – 20 Wall balls 20/14 – 20 KB Swings 24/16 – 20 Box Jumps 24″/20″ TC= 18 Min ...

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  • WOD 20-12 / Back Squats

    20 december 2018, 06:00WOD

    Strength: Every 2 mins, for 12 mins – 3 Back Squats Conditioner: 3 Rounds For Time – 30 Cal Row – 30 Wall balls 20/14 – 30 KB Swings 24/16 – 30 Box Jumps 24″/20″ TC= 24 Min ...

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  • WOD 19-12 / Snatch complex

    19 december 2018, 06:00WOD

    Skills: 2 Rounds (Use an empty bar) – 5 Hi Hang Clean & Push Press – 5 Hang Clean & Push Jerks – 5 Clean & Jerks – 60 sec Rest * If mobility is a problem do power variations instead… Strength: Every 2 Mins for 12 Mins – 2 Hang Snatch + 2 Overhead Squat * Work ...

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  • WOD 18-12 / Deadlifts

    18 december 2018, 05:00WOD

    Strength: Every 2 mins, for 14 mins – 2 Deadlifts * Build no heavier than mechanical failure. Conditioner: 15 min AMRAP – 10 Ground to Overhead 135/95 – 30 DU’s – 10 Ring Rows ...

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  • LIGHT WOD 18-12 / Deadlifts

    18 december 2018, 05:00WOD

    Strength: Every 2 mins, for 10 mins – 5 Deadlifts Conditioner: 15 min AMRAP – 10 Power Cleans – 30 Single Unders – 10 Ring Rows ...

    Lees Verder

  • OLY 17-12 / Week 14

    17 december 2018, 07:50WOD

    Strength/Skills: A) Snatch – Heavy Single for the Day B) Clean & Jerk – Heavy Single For the Day C) 5 Sets of – 2 Back Squats ...

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  • LIGHT WOD 17-12 / Chipper

    17 december 2018, 07:47WOD

    Skills: WOD prep Conditioner: For time! – 20 Burpees – 20 Pull-ups – 20 Deadlifts – 20 Push Press – 20 Front Squats – 20 Knee raises TC = 20 mins ...

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  • WOD 17-12 / Chipper

    17 december 2018, 07:43WOD

    Skills: Shoulder 2 Overhead Conditioner: For time! – 50 Burpees – 25 Pull-ups – 50 Deadlifts 135/95 – 25 Shoulder 2 Overhead 135/95 – 50 Front Squats 135/95 – 25 Knees 2 Elbow – 50 Back Squats 135/95 – 25 Box Jumps 24″/20″ TC = 35 mins ...

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  • WOD 16-12 / Squat Cleans

    16 december 2018, 06:00WOD

    Skills: Power Clean Drills – 3 Hi-Hang Clean Shrug – 3 Hi-Hang Clean High Pull – 3 Hang Muscle Clean – 3 Hang Power Clean – 3 Front Squat – 3 Hang Squat Clean – 3 Cleans – 1 min Rest Strength: Every 2 mins for 16 mins – 2 Squat Cleans * Go heavy!! Conditioner: For Time! – 150 Wall Balls 20/14 * ...

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  • OUTDOOR 16-12 / For time!

    16 december 2018, 06:00WOD

    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 15-12 / Rounds for reps

    15 december 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 10 mins – 5 Front Squats Conditioner: 3 rounds in ”Fight Gone Bad!” style – Wall balls 20/14 – Sumo deadlift high-pull 75/45 – Box Jumps 20″ – Push-press 75/55 ...

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  • OLY 15-12 / Week 13

    15 december 2018, 06:00WOD

    Strength/Skills: A) 2 Sets of – 3 Power Snatch + 3 OHS Then… (2+2) x2, (1+1) x3. * Work up to a heavy single. B) Work up to a heavy single for the day – 1 Behind The Neck Jerk C) 4 Sets of – 3 Snatch Pull @ 100% of best snatch     ...

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  • WOD 15-12 / "Fight Gone Bad"

    15 december 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins – 2 Front Squats Conditioner: ”Fight Gone Bad!” 3 rounds of: – Wall balls 20/14 – Sumo deadlift high-pull 75/45 – Box Jumps 20″ – Push-press 75/55 – Cal Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is ...

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  • WOD 14-12 / Snatch

    14 december 2018, 05:00WOD

    Skills: 2 Rounds with empty bar – 3 High Hang Snatch Shrug – 3 Hang Snatch High Pull – 3 Hang Muscle Snatch – 3 Overhead Squats – 3 Snatch Balance – 3 Hang Power Snatch – 3 Full Snatch or Power snatch * 1 Min Rest b/w rounds Conditioner: 15 min AMRAP – 21 Sit-ups – 15 Overhead Squats 65/45 – 9 ...

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  • LIGHT WOD 14-12 / Power Cleans

    14 december 2018, 05:00WOD

    Strength/Skills: 15 mins technique – Power cleans Conditioner: 15 min AMRAP – 15 Sit-ups – 9 Front Squats – 6 Power Cleans ...

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  • LIGHT WOD 13-12 / Deadlifts

    13 december 2018, 08:26WOD

    Strength: Every 2 Mins for 10 Mins – 5 Deadlifts Conditioner: For Time! In Teams of 2 Buy In: 0.5 mile Air bike then… – 100 Knee Raises – 75 Ring Rows – 50 Burpees Buy Out: 0.5 mile Air Bike * Only 1 person working at a time! ** TC = 17 mins ...

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  • WOD 13-12 / Deadlifts

    13 december 2018, 08:16WOD

    Strength: Every 2 Mins for 12 Mins – 5 Deadlifts Conditioner: For Time! In Teams of 2 Buy In: 1 mile Air bike then… – 100 Toes to Bar – 100 Burpees – 100 Pull Ups Buy Out: 1 mile Air Bike * Only 1 person working at a time! ** TC = 30 mins ...

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  • WOD 12-12 / Overhead Squats

    12 december 2018, 08:16WOD

    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 115/75 – 20 Push Jerk 115/75 – 10 Muscle Ups OR 10 C2B Pull-ups + 10 Ring Dips * Competition: 135/95 ...

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  • WOD 11-12 / Press Complex

    11 december 2018, 05:00WOD

    Strength: 15 Mins to work up to a max – 1 Push Jerk + 1 Split Jerk Conditioner: Against a 5 minute running clock: – 500 Meter Row – 50 KB Swings 24/16 – Burpees x Max reps * Rest 5 minutes between sets, and complete a total of two sets. ** Score is Max Burpees ...

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  • OLY 10-12 / Week 13

    10 december 2018, 07:47WOD

    Strength/Skills: A) 3 Sets of – 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sots Press B) 5 sets of – Panda Pull + Clean + Jerk C) 5 Sets of – 3 Clean Deadlift: @ 100% of best clean D) 3 sets of – 5-10 Weighted Chin ups: – 10 Barbell Curls – 10 Weighted ...

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  • LIGHT WOD 10-12 / Clean

    10 december 2018, 07:47WOD

    Strength/Skills: Every 90 Sec for 15 Mins – 3 Power Cleans * Work up to a heavy set on the complex for the day… Conditioner: 8 Min AMRAP – 5 Ring Rows – 10 Lunges – 50 Single unders ...

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  • WOD 10-12 / Snatch

    10 december 2018, 06:00WOD

    Skills: 2 Rounds with empty bar – 3 High Hang Snatch Shrug – 3 Hang Snatch High Pull – 3 Hang Muscle Snatch – 3 Overhead Squats – 3 Snatch Balance – 3 Hang Power Snatch – 3 Full Snatch or Power snatch * 1 Min Rest b/w rounds Strength: Every 90 Sec for 15 Mins – 1 Hi-Hang Snatch + ...

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  • OUTDOOR 9-12 / AMRAP

    9 december 2018, 06:00WOD

    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 9-12 / Press Complex

    9 december 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins – 3 Strict Press + 2 Push Press Conditioner: For Time in teams of 2 – 50 Pull-Ups – 200m Farmer Carry – 50 Slam Balls 20/14 – 200m Farmer Carry – 50 Burpees – 200m Farmer Carry – 50 SDHP 24/16 – 200m Farmer Carry – 50 Box Jumps 24″/20″ – 200m KB Farmer Carry ...

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  • OLY 8-12 / Week 12

    8 december 2018, 06:00WOD

    Strength/Skills: A) 3 Sets of – 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sots Press B) 5 sets of – Panda Pull + Clean + Jerk C) 5 Sets of – 3 Clean Deadlift: @ 100% of best clean D) 3 sets of – 5-10 Weighted Chin ups: – 10 Barbell Curls – 10 Weighted ...

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  • WOD 8-12 / Overhead Squats

    8 december 2018, 06:00WOD

    Core Work 2 Rounds of: – 60 Second Plank Hold – Rest 15 seconds – 30 Second Left Side Plank Hold – Rest 15 seconds – 30 Second Right Side Plank Hold – Rest 30 seconds Strength: Every 2.5 Mins for 15 Mins – 5 Overhead Squats AHAP – 5 Strict Pull Ups (use weight if needed) Conditioner: 10 Min AMRAP – ...

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  • LIGHT WOD 8-12 / Overhead Squats

    8 december 2018, 06:00WOD

    Strength: Every 2 Mins for 10 Mins – 5 Overhead Squats Conditioner: 10 Min AMRAP – 5 Pull Ups – 10 Push Ups – 15 Air Squats ...

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  • WOD 7-12 / "Maximus"

    7 december 2018, 05:00WOD

    Conditioner: For Time “Maximus” – 38 Push Ups – 38 Toes 2 Bar – 38 Shoulder 2 overhead 135/95 – 38 Pull Ups – 38 O/H Lunge steps 55/35 – 38 Hang Power Cleans 135/95 – 38 Burpees Buy out: -19 Cal Row – 80 Du’s * Birthday WOD Coach Maxime, started from age 34 …every year we are adding 1 rep! ** TC = ...

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  • WOD 6-12 / Clean & Jerks

    6 december 2018, 06:00WOD

    Skills: 2 Rounds – 3 Hi-Hang Clean & Push Press – 3 Hang Clean & Push Jerk – 3 Clean & Jerk – 60 Sec rest Strength: Every 2 Mins for 16 Mins – 2 Cleans + 1 Jerk (rest 10 sec b/w cleans) *Work up to a max for the day, start around 50% of your 1RM! Conditioner: ...

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  • LIGHT WOD 6-12 / Power Cleans

    6 december 2018, 06:00WOD

    Strength: Every 2 Mins for 12 Mins – 2 Cleans Conditioner: For time! – 500M Row immediately followed by… 3 Rounds of: – 5 Power Clean – 10 HR Push Ups – 15 Wall Balls * TC = 15 mins ...

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  • WOD 5-12 / Thrusters

    5 december 2018, 06:00WOD

    Strength: Every 2 Mins for 10 Mins – 10 Thrusters *Work up to a challenging weight for the day Conditioner: 5 Rounds for time Buy In: 1 mile Air Bike then immediately perform 5 rounds of… – 10 Box Jumps 24″/20″ – 10 Sumo Deadlift High Pull w/ Barbell 95/65 – 10 Toes to Bar ...

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  • WOD 4-12 / Deadlifts

    4 december 2018, 05:00WOD

    Strength: Every 2 mins for 10 mins – 6 Deadlifts Conditioner: For Time! – 50 Back Squat 115/75 – 25 Pull Ups – 50 Cal row – 40 Front Squat 95/65 – 20 Pull Ups – 40 Cal Row – 75 Air-squats – 25 Pull Ups – 50 Cal Row * TC = 25 mins ** Competition = M: 135/115 F: 95/75 ...

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  • LIGHT WOD 4-12 / Deadlifts

    4 december 2018, 05:00WOD

    Strength: Every 2 mins for 10 mins – 8 Deadlifts Conditioner: For Time! – 25 Back Squat 115/75 – 25 Ring Rows – 25 Cal row – 25 Front Squat 95/65 – 20 Ring Rows – 25 Cal Row – 25 Air-squats – 25 Ring Rows – 25 Cal Row * TC = 18 mins ...

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  • OLY 3-12 / Week 12

    3 december 2018, 07:49WOD

    Strength/Skills: A) 3 Sets of – 3 Muscle Snatch + 3 Hang Power Snatch (try and be CRAZY fast) + 3 Snatch Strict Press Behind Neck + 3 Snatch Drop B) 3 sets of – 1 Snatch Pull + 2 Snatch + 1 Snatch Balance  Then… (1+1+1) x 2 C) 4 Sets of – 2 Power Clean ...

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  • LIGHT WOD 3-12 / Front Squats

    3 december 2018, 07:43WOD

    Strength: Every 2 mins, for 12 mins – 5 Front Squat Conditioner: For time! Buy In – 250m Row then, perform 21-15-9 of: – Goblet Squats – Burpees ...

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  • WOD 3-12 / Front Squats

    3 december 2018, 07:41WOD

    Strength: Every 2 mins, for 12 mins – 3 Front Squat Conditioner: For time! Buy In – 500m Row then, perform 21-15-9 of: – Thrusters 135/85 – Burpees over bar ...

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  • OUTDOOR 2-12 / RFT

    2 december 2018, 08:39WOD

    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 2-12 / For max weight and total distance

    2 december 2018, 06:00WOD

    Conditioner: In buddy Teams of 2 buddy 1: 8 Min Row for Max Distance. buddy 2: 8 Min E.M.O.T.M 3 reps Back Squats “AHAP” buddy 2: 8 Min Row for Max Distance. buddy 1: 8 Min E.M.O.T.M 3 reps Back Squats “AHAP” Buddy 1:  8 Min Row for Max Distance Buddy 2: 8 min E.M.O.T.M 3 reps ...

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  • LIGHT WOD 1-12 / Strict Press

    1 december 2018, 06:00WOD

    Core Work – 2 Rounds of: – 30 sec Plank Hold – 15 sec Rest – 15 sec Left Side Plank Hold – 15 sec Rest – 15 sec Right Side Plank Hold – 30 sec Rest Strength: 4 Rounds – 5 Strict Press Conditioner: 15 Min AMRAP – Teams of 2, only 1 person works at a time! – 20 ...

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  • OLY 1-12 / Week 11

    1 december 2018, 06:00WOD

    Strength/Skills: A) 3 Sets of – 3 Muscle Clean + 3 Strict Press + 3 Close Grip OHS + 3 Squat Jerk B) 5 sets of – 1 Pause Clean Deadlift to Mid Knee + 1 Clean Pull From the Floor + 1 Clean + 1 Jerk C) 4 Sets of – 3 Clean Pulsl @ 100% ...

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  • WOD 1-12 / Strict Press

    1 december 2018, 06:00WOD

    Core Work – 2 Rounds of: – 60 sec Plank Hold – 15 sec Rest – 30 sec Left Side Plank Hold – 15 sec Rest – 30 sec Right Side Plank Hold – 30 sec Rest Strength: 4 Rounds – 3 Strict Press – 60 Sec Rest – 10 Butterfly/Kipping Pull Ups (Work on form and quality of your kip!) – ...

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  • WOD 30-11 / Deadlifts

    30 november 2018, 05:00WOD

    Strength: Every 2 mins for 10 mins – 3 Deadlifts Conditioner: Ascending ladder for time! 3-6-9-12-15-18-21 – HR push ups – Knees to elbow – Deadlifts 225/155 TC = 20 mins ...

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  • LIGHT WOD 30-11 / Deadlifts

    30 november 2018, 05:00WOD

    Strength: Every 2 mins for 10 mins – 5 Deadlifts Conditioner: Ascending ladder for time! 3-9-15-21 – HR push ups – Knee Raises – Deadlifts TC = 15 mins ...

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  • WOD 29-11 / Chipper Thursday

    29 november 2018, 06:00WOD

    Strength/Skills: WOD prep Conditioner: For Time! – 50 Sit-ups – 40 Wall balls 20/14 – 30 Pull-Ups – 20 HSPU – 10 Power Cleans 155/115    Competition 185/135 – 40 Sit-Ups – 30 Wall balls – 20 Pull-Ups – 10 HSPU – 5 Power Cleans – 30 Sit-Up – 20 Wall balls – 10 Pull-Ups – 5 HSPU – 5 Power Cleans TC = 25 mins ...

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  • LIGHT WOD 29-11 / Chipper

    29 november 2018, 06:00WOD

    Strength/Skills: WOD prep Conditioner: For Time! – 35 Sit-Ups – 30 Ring Rows – 25 Wall balls – 15 Push-ups – 10 Deadlifts – 30 Sit-Up – 25 Ring Rows – 15 Wall balls – 10 Push-ups – 5 Deadlifts TC = 15 mins ...

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  • WOD 28-11 / Squats Cleans

    28 november 2018, 06:00WOD

    Skill: Power Clean Drills – 3 Hi Hang Clean Shrug – 3 Hi Hang Clean High Pull – 3 Hang Muscle Clean – 3 Front Squat – 3 Hang Power Clean – 3 Position Clean from strength section – Rest 1 Min and repeat Strength: Every 90 Seconds for 15 Mins – 3 Position Squat Clean with 2 second ...

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  • WOD 27-11 / Press Complex

    27 november 2018, 05:00WOD

    Skills: 5 Mins – Power Jerk Drills – 2 Sets (use only the barbell or very light weight) – Push Press x3 – Tall Push Jerks x3 – Pause Push Split Jerks x3 – Push Jerks x3 Strength: Every 2 Mins for 12 Mins 1 Push Press + 2 Power Jerks *Work Up to a max ...

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  • LIGHT WOD 27-11 / Push Press

    27 november 2018, 05:00WOD

    Strength/Skills: Every 2 Mins for 10 Mins – 5 Push Press Conditioner: In teams of two, 15 Mins AMRAP – 10 Push-Ups – 10 Slam Balls – 25 Single Unders – 200m Row * with one partner working at a time, partners alternate full rounds ...

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  • LIGHT WOD 26-11 / Back Squats

    26 november 2018, 06:00WOD

    Strength: Every 2 mins for 12 mins – 5 Back Squat @ 3-1-X-1 tempo Conditioner: For Time! 21-15-9 – KB Swings – Push-Ups – Ring Rows TC = 15 mins ...

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  • OLY 26-11 / Week 11

    26 november 2018, 06:00WOD

    Strength/Skills: A) 3 Sets of – 3 Hang Power Snatch + 3 Drop Snatch + 3 Tall snatch + 3 Zotts Press B) 3 sets of – 1 Snatch High Pull + 1 Power Snatch + 1 Snatch  then… (1+1+1) x 2 C) 3 Sets of – 3 Hang Power Clean + 3 Push Jerk * Stay ...

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  • WOD 26-11 / Back Squats

    26 november 2018, 06:00WOD

    Strength: Every 2 mins for 12 mins – 5 Back Squat @ 3-1-X-1 tempo Conditioner: For Time! 21-18-15-12-9 – KB Swings 28/20 – Push-Ups – Pull-Ups TC = 20 mins ...

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  • WOD 25-11 / Snatch

    25 november 2018, 06:00WOD

    Skills: 2 Rounds with empty bar – 3 High Hang Snatch Shrug – 3 Hang Snatch High Pull – 3 Hang Muscle Snatch – 3 Overhead Squats – 3 Snatch Balance – 3 Hang Power Snatch – 3 Full Snatch or Power snatch * 1 Min Rest b/w rounds Strength: Every 90 Sec for 15 Mins – 1 High Hang Snatch ...

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  • OUTDOOR 25-11 / For Time

    25 november 2018, 06:00WOD

    Strengt/Skills: – Snatch skills Conditioner: For Time! 1600m 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 TC = 25 mins ...

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  • WOD 24-11 / Pull-ups

    24 november 2018, 06:00WOD

    Skills / Strength: 12 Min Alt. E.M.O.T.M – Even Mins: 6-8 Chest to Bar – Odd Mins: 6-8 Ring Dips Conditioner: In Team of 2 18 Min AMRAP Station 1: – 15 Box Jumps 24″/20″ – 10 Burpees – 5 Pull-Ups Station 2: – 1000m Row ...

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  • WOD 23-11 / Deadlifts

    23 november 2018, 05:00WOD

    Strength: Every 2 mins for 10 mins – 5 Deadlifts Conditioner: For time! – 20 Deadlifts 135/95 – 20 Box Jumps 24″/20″ – 20 HR Push-ups – 20 Deadlifts 175/120 – 20 Box Jumps 24″/20″ – 20 HR Push-ups – 20 Deadlifts 225/155 – 20 Box Jumps 24″/20″ – 20 HR Push-ups – 20 Deadlifts 275/185 – 20 Box Jumps 24″/20″ – 20 HR Push-ups TC ...

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  • LIGHT WOD 23-11 / Deadlifts

    23 november 2018, 05:00WOD

    Strength: Every 2 mins for 10 mins – 5 Deadlifts Conditioner: 3 Rounds for time! – 20 Deadlifts – 20 Box Jumps – 20 HR Push-ups TC = 15 mins ...

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  • LIGHT WOD 22-11 / Back Squats

    22 november 2018, 08:58WOD

    Strength: Every 2 mins for 10 mins – 5 Back Squats Conditioner: For time! – 200m Run – 30 KB Swings 24/16 – 30 Burpees – 200m Run – 20 KB Swings 24/16 – 20 Burpees – 200m Run – 10 KB Swings 24/16 – 10 Burpees TC = 15 mins   ...

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  • WOD 22-11 / Back Squats

    22 november 2018, 08:57WOD

    Strength: Every 2 Mins For 10 Min – 5 Back Squats * Work up to a max for the day Conditioner: For time! – 200m Run – 40 KB Swings 24/16 – 40 Burpees – 400m Run – 30 KB Swings 24/16 – 30 Burpees – 800m Run – 20 KB Swings 24/16 – 20 Burpees TC = 20 Mins ...

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  • WOD 21-11 / Clean & Jerks

    21 november 2018, 08:10WOD

    Strength/Skills: Every 2 mins for 12 mins – 1 Clean (Power or Squat) + 2 Jerks Conditioner: 3 Rounds for MAX reps! – min 1 = Burpee + 2 Wall Balls 20/14 – min 2 = Rest – min 3 = Toes to Bar – min 4 = Rest – min 5 = Power Clean 135/95 – min 6 ...

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  • WOD 20-11 / Push Press

    20 november 2018, 05:00WOD

    Strength: Every 2 Mins For 10 Mins – 5 Push Press Conditioner: 20 min AMRAP – 10 KB Swings 24/16 3 Sets of Gymnastics complex: – 1 Knees to Elbow – 1 Toes to Bar – 1 Pull-up – 1 C2B Pull-up ...

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  • LIGHT WOD 20-11 / Push Press

    20 november 2018, 05:00WOD

    Strength: Every 2 Mins For 10 Mins – 5 Push Press Conditioner: 15 min AMRAP – 10 KB Swings 3 Sets of Gymnastics complex: – 1 Knees to Elbow – 1 Pull-up – 1 Push-up ...

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  • OLY 19-11 / Week 10

    19 november 2018, 06:00WOD

    Strength/Skills: A) 5 Pause Tempo Snatches * 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 * Take 10 seconds to get up to the “down” position and then snatch. C) Snatch: 3,3,3,2,2,1 * ...

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  • WOD 19-11 / Front Squats

    19 november 2018, 06:00WOD

    Strength: Every 2 mins for 10 mins – 3 Front Squats Conditioner: For total time & total Weight 10 Rounds – 250m Row – 4 Strict Press AHAP * Go all out on rowing, and go AS HEAVY AS POSSIBLE on the Press ** TC 30 mins ...

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  • LIGHT WOD 19-11 / Front Squats

    19 november 2018, 06:00WOD

    Strength: Every 2 mins for 10 mins – 5 Front Squats Conditioner: For total time & total Weight 7 Rounds – 200m Row – 5 Strict Press AHAP * Go all out on rowing, and go AS HEAVY AS POSSIBLE on the Press ** TC 20 mins ...

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  • OUTDOOR 18-11 / For Time!

    18 november 2018, 06:00WOD

    Conditioner: For Time! – 800m Run – 25 KB Swings 24/16 – 600m Run – 25 Push-Ups – 400m Run – 25 KB Squats 24/16 – 200m Run – 10 Tire Flips – 100m Run TC = 25 mins ...

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  • WOD 18-11 / Bring-A-Friend Day!

    18 november 2018, 06:00WOD

    Conditioner: For time! – 300m Buddy Carry – 250 Air Squats —> Buddy does Squat Hold – 125 Push-ups —> Buddy does Dead Hang – 100 Sit-ups —> Synchronized – 50 Burpee Jump Overs —> Buddy in Plank – 25 Buddy Deadlifts AHAP! TC = 30 mins ...

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  • WOD 17-11 / Snatch

    17 november 2018, 06:00WOD

    Strength/Skills: E.M.O.T.M for 10 mins – 1 Snatch AHAP! Conditioner: 14 min AMRAP – 30 Snatches 65/55 – 20 Snatches 95/65 – 10 Snatches 115/75 – AMRAP Snatch 135/95 ...

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  • LIGHT WOD 17-11 / Overhead Squat

    17 november 2018, 06:00WOD

    Strength: Every 2 Mins for 10 Mins – 5 Overhead Squats Conditioner: 3 Rounds for time – 10 Front Rack Lunges (5 each leg) – 10 Push Press – 10 Burpees ...

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  • LIGHT WOD 16-11 / Back Squats

    16 november 2018, 05:00WOD

    Strength: 10 min E.M.O.T.M – 10 Back Squats Conditioner:  – Buy In: 100 Single Unders Then… for time… – 40 Front Squats – 30 Sit Ups – 20 Wall Balls 20/14 – 10 Ring Rows – Buy Out: 20 Burpees * TC = 15 mins ...

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  • WOD 16-11 / Back Squats Jumps

    16 november 2018, 05:00WOD

    Strength: 10 min E.M.O.T.M Even Mins: 10 Back Squat Jumps Odd Mins: 5 Strict Chin Ups Conditioner:  – Buy In: 100 DU’s Then… for time… – 50 Thrusters 95/65 – 40 Sit Ups – 30 Hand Release Push Ups – 20 Wall Balls 20/14 – 10 C2B Pull Ups – Buy Out: 50 Burpees * TC = 25 mins ...

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  • WOD 15-11 / Strict Press

    15 november 2018, 06:00WOD

    Strength: Every 2 mins for 10 mins – 5 Strict Press * As heavy as possible Conditioner: In teams of 2 – 80 KB Snatch (alt. every 5 reps) 24/16 – 250m Row – 80 Ball Slams 20/14 – 250m Row – 80 Burpees – 250m Row – 80 Wall Balls 20/14 – 250m Row * TC = 30 mins ** 1 person working ...

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  • LIGHT WOD 15-11 / Strict Press

    15 november 2018, 06:00WOD

    Strength: 10 mins for 5 sets – 5 Strict Press Conditioner: In teams of 2 – 40 KB SDHP – 250m Row – 40 Ball Slams – 250m Row – 40 Burpees – 250m Row – 40 Wall Balls – 250m Row * TC = 20 mins ** 1 person working at a time, both partners must do the row! ...

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  • 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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