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WOD’s

19-06-2013, 22:45

  • WOD 16-1 / Strict Press

    16 januari 2018, 08:06WOD

    Strength/Skills: 15 mins for 6 sets - 5 Strict Press Conditioner: 25 min Buddy ladder - 1 Rope Climb - 3 Box Jumps 24″/20″ - 4 Thrusters 95/65 - 5 Toes to Bar - 1 Rope Climb - 4 Box Jumps 24″/20″ - 5 Thrusters 95/65 - 6 Toes to Bar - 1 Rope Climb - 5 Box Jumps 24″/20″ - 6 Thrusters 95/65 - ...

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  • OUTDOOR 15-1 / 35 min AMRAP

    15 januari 2018, 15:31WOD

    Conditioner: 35 min AMRAP - 10 KB Suitcase Deadlifts - 8 KB Front Squats - 6 KB Power Cleans - 4 KB Clusters - 300m Run * Complete as a complex starting on the right hand then go to the left, weight for KB: 24/16kg ...

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  • WOD 15-1 / Deadlifts

    15 januari 2018, 07:39WOD

    Strength: Every 2 mins, for 16 mins - 5 Deadlifts Conditioner: 2 Rounds for Max Reps - 60 sec – Max KB Swings 28/20 - Rest 60 sec - 60 sec – Max Push-ups - Rest 60 sec - 60 sec – Max Cal Row - Rest 60 sec - 60 sec – Max Push Press 115/75 - Rest 60 sec - ...

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  • WOD 14-1 / Open 16.1 WOD

    14 januari 2018, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Thrusters Conditioner: 20 Min AMRAP - 10 Front racked lunge Steps 95/65 - 8 burpees over the bar - 10 Front racked lunge Steps 95/65 - 8 Pull-ups ...

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  • WOD 13-1 / Strongman

    13 januari 2018, 06:00WOD

    Skills: - Tire Flips/Sledge Hammer Conditioner: Buddy Strongman WOD 10 min AMRAP, rotate every 2 mins, repeat 3 times - Max Rounds Prowler Push - Max Rounds Farmers Walk - Max Reps Tire Flips - Max Reps Sledge Hammers on Tire - Max Reps Slam Ball ground to over Over Shoulder * 4 min rest between rounds ** Range of ...

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  • WOD 12-1 / Front Squats

    12 januari 2018, 10:08WOD

    Strength/Skills: 15 mins for 8 sets - 8-8-6-6-5-5-5-5 Front Squats Conditioner: For Time! 21-18-15-12-9-6-3 - Front Racked Lunge Steps 95/65 - DB Snatch 50/35 Alt. - DU’s ...

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  • WOD 11-1 / Clean Complex

    11 januari 2018, 08:51WOD

    Strength/Skills: 15 mins for 8 sets - 1 Hi-Hang Clean + 1 Hang Clean + 2 Front Squats Conditioner: 10 RFT - 5 Thrusters 115/75 - 7 HPC - 10 Deadlifts TC = 20 mins ...

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  • WOD 10-1 / Pull-up variations

    10 januari 2018, 05:00WOD

    Strength: Max Effort Strict Pull Ups / Chin Ups Set 1 – Wide Grip Pull Ups – rest 1 Min Set 2 – Regular Grip Pull Ups – rest 1 Min Set 3 – Mixed Grip Pull Ups (1 hand pull up, 1 hand chin up position) – rest 1 Min Set 4 – Mixed ...

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  • WOD 9-1 / Shoulder to Overhead

    9 januari 2018, 09:40WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Shoulder 2 Overhead Conditioner: For time! - 50 Burpees - 25 Pull-ups - 50 Deadlifts 115/75 - 25 Shoulder 2 Overhead 115/75 - 50 Front Squats 115/75 - 25 Knees 2 Elbow - 50 Back Squats 115/75 - 25 Box Jumps 24″/20″   ...

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  • WOD 8-1 / Snatch Complex

    8 januari 2018, 08:12WOD

    Strength/Skills: Every 2 mins for 16 mins - 1 Hang Snatch + 1 Snatch Balance + 1 OHS Conditioner: E.M.O.T.M for 21 mins: 1th Min– 15 KB Swings 24/16 2th Min– 4 Muscle Ups (Scale = 8-10 Chest to Bar Pull Ups) 3rd Min– 40 Sec Max DU’s ...

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  • WOD 7-1 / Bring-a-Friend day

    7 januari 2018, 06:00WOD

    Skills: Thrusters/wall-balls Conditioner: 25 min AMRAP buddy WOD - 8 Thrusters 135/95 (friends: Wall Balls 20/14) - 6 Burpees - 11 Box Jumps 24″/20″ - 400m Run with KB 16/12 (friends without) * While buddy 1 is running, buddy 2 is doing the AMRAP then switch.   ...

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  • WOD 6-1 / Back Squats

    6 januari 2018, 08:32WOD

    Strength/Skills: Every 2 mins for 14 mins - 8-7-6-5-5-5-5 Back Squats Conditioner: For time - 20 Thrusters 95/65 - 5 Toes 2 Bar - 40 DU’s - 15 Thrusters - 10 Toes 2 Bar - 40 DU’s - 10 Thursters - 15 Toes 2 Bar - 40 DU’s - 5 Thrusters - 20 Toes 2 Bar - 40 DU’s ...

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  • WOD 5-1 / Chipper for time!

    4 januari 2018, 21:23WOD

    Skills: Double Unders Conditioner: For Time…. “The Wolf” - 40 Box Jumps 24″/20″ - 40 Pull-ups - 40 KB Swings 24/16 - 40 Front Racked Lunges 95/65 - 40 Sit-Ups - 40 HR Push-Ups - 40 Wall balls 20/14 - 40 Burpees - 40 DU’s ...

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  • WOD 4-1 / Push Press

    4 januari 2018, 08:57WOD

    Strength: 15 mins for 7 sets - 8-6-4-3-3-3-3 Push Press Conditioner: 6 Min AMRAP - 5 Burpee Box Jumps 24″/20″ - 5 Push Press 115/75  3 mins rest, then… 6 Min AMRAP - 3 Ring Dips - 5 Thrusters 95/65 - 7 Slam Balls 20/14 ...

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  • WOD 3-1 / Clean Complex

    3 januari 2018, 11:02WOD

    Strength: Every 2 mins for 16 mins -1 Clean from Ground + 1Hang Clean + 1 Front Squat * Work up to a max on the complex Conditioner: 7 Min AMRAP -7 Power Cleans 135/95 -7 Box Jumps 24″/20″ Rest 3 Mins, then… 3 Min AMRAP -Burpees * Perform as many burpees as possible in 3 mins! ...

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  • WOD 2-1 / Front Squats

    2 januari 2018, 08:19WOD

    Strength/Skills: 20 mins for 8 sets - 5 Front Squat Conditioner: 12 Min AMRAP of: - 15 Pull-Ups - 20 Wall Balls 20/14 - 25 DU’s ...

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  • WOD 29-12 / Clean Complex

    29 december 2017, 06:40WOD

    Strength/Skills: Every 2 mins for 14 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 28-12 / Deadlifts

    28 december 2017, 08:42WOD

    Strength/skills: Every 3 mins for 18 mins - 5 Deadlifts - 6-8 Strict Pull Ups * Work up to a Heavy set of 5 Deadlifts. ** After each set of deadlifts immediately perform your strict pull ups. Conditioner: 4 RFT Buy In: 500m Row - 30 KB Swings 24/16 - 25 Burpees - 20 Wall balls 20/14 * TC = 20 ...

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  • WOD 27-2 / Push Press

    27 december 2017, 08:40WOD

    Strength/Skills: Every 2 mins, for 14 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 26-12 / X-MAS WOD

    26 december 2017, 08:00WOD

    Conditioner: For time! in team of 3 - 20 Synchro Burpees - 120 Deadlifts 225/155 - 20 Synchro Burpees - 90 Power Cleans 135/95 - 20 Synchro Burpees - 60 Shoulder to Overhead 135/95 - 20 Synchro Burpees - 60 Toes to Bar - 100 Syncho lunges ...

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  • WOD 24-12 / Power Snatch

    24 december 2017, 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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  • WOD 23-12 / Chipper for time

    23 december 2017, 07:28WOD

    Strength/Skills: 15 mins for 6 sets - 5 Shoulder to Overhead Conditioner: For Time! - 30 Cal row - 30 Deadlifts 135/95 - 30 Cal row - 30 Hang Power Cleans 135/95 - 30 Cal row - 30 Front Squats 135/95 - 30 Cal row - 30 Shoulder to Overhead 135/95 - 30 Cal row - 30 Back Squats 135/95 TC = 30 mins   ...

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  • WOD 22-12 / Power Cleans

    22 december 2017, 05:00WOD

    Skills: 15 mins - Power Cleans Conditioner: 20 Min AMRAP - 25 Cal Row - 25 HR Push-Ups - 25 Pull-Ups - 25 Wall Balls 20/14 - 25 Power Cleans 115/75 ...

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  • WOD 21-12 / Front Squats

    21 december 2017, 09:01WOD

    Strength/Skills: 15 mins for 6 sets - 6 Front Squats Conditioner: in front of a 25 min running clock - 1 min Air Squats - 2 min DU’s - 3 min Push Ups - 4 min KB snatches 24/16 - 5 min Pull-Ups (any style) - 4 min KB Swings 24/16 - 3 min Sit-Ups - 2 min Box Jumps 24″/20″ - ...

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  • WOD 20-12 / Kipping Pull-ups

    20 december 2017, 06:00WOD

    Skills: 15 mins to work on - Kipping/Butterfly Pull-ups Conditioner: For Time! “Annie meets Cindy” - 50 DU’s, 50 Sit ups - 3 Rounds Cindy ( = 5 pull ups, 10 push ups, 15 squats) - 40 DU’s, 40 Sit ups - 3 Rounds Cindy - 30 DU’s, 30 Sit Ups - 3 Rounds Cindy - 20 DU’s, 20 Sit Ups - ...

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  • WOD 19-12 / "Kettlebell Fun"

    19 december 2017, 07:49WOD

    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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  • WOD 18-12 / Bench Press

    18 december 2017, 07:55WOD

    Strength/Skills: 15 mins for 6 sets - 5 Bench Press Conditioner: For Time! Buy in: 40 Cal Bike 5 rounds of: - 9 Thrusters 115/75 - 18 Cal Row -  36 DU’s Buy out: 40 Cal Bike TC = 25 mins ...

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  • WOD 17-12 / HSPU

    17 december 2017, 06:00WOD

    Strength/Skills: 15 min work - HSPU Conditioner: For Time! - 60 Deadlifts 135/95 - 50 Box Jumps 24″/20″ - 40 Burpees - 30 Sit-ups - 20 C2B Pull-Ups - 10 HSPU - 5 L-Sit Ring Dip TC = 25 mins ...

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  • WOD 15-12 / Overhead Squats

    15 december 2017, 05:00WOD

    Strength/Skills: 15 mins for 5 sets - 8 Overhead Squats Conditioner: For Time! - 50 Wall Balls 20/14 - 40 KB Swings 24/16 - 30 Pull-Ups - 40 Wall Balls 20/14 - 30 KB Swings 24/16 - 20 Pull-Ups - 30 Wall Balls 20/14 - 20 KB Swings 24/16 - 10 Pull-Ups - 20 Wall Balls 20/14 - 10 KB Swings 24/16 -  5 Pull-Ups TC ...

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  • WOD 14-12 / Hang Power Cleans

    14 december 2017, 07:46WOD

    Strength/Skills: 15 mins to complete 5 sets - 5 Hang Power Cleans * As heavy as you can! Conditioner: 3 RFT - 60 DU’s - 20 Deadlifts 155/115 -  20 HSPU - 20 Toes to Bar - 10 Hang Power Cleans 155/115 TC = 25 mins ...

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  • WOD 13-12 / Front Squats

    13 december 2017, 07:57WOD

    Strength/Skills: Every 2 mins for 10 mins - 8 Front Squats Conditioner: 6 RFT (Each) - 250m Row - 12 C2B Pull-Ups - 15 Thrusters 95/65 TC = 30 mins ...

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  • WOD 12-12 / Power Snatch

    12 december 2017, 07:41WOD

    Skill: Power Snatch Conditioner: For MAX Weight & Completion 30 min E.M.O.T.M - 10 Burpees - 1 Power Snatch ...

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  • WOD 11-12 / Deadlifts

    11 december 2017, 08:42WOD

    Strength/Skill: 15 mins, 6 sets - 8 Deadlifts Conditioner: For Time! - 30 Deadlifts 225/155 - 50 KB Swings 24/16 - 300 DU’s - 20 Deadlifts 225/155 - 30 KB Swings 24/16 - 200 DU’s - 10 Deadlifts 225/155 - 20 KB Swings 24/16 - 100 DU’s * TC = 30 mins ...

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  • WOD 10-12 / 1RM Split Jerk

    10 december 2017, 06:00WOD

    Strength/Skills: 15 mins to find an 1RM - Split Jerk * Start around 50% of your 1RM! Conditioner: For time! - 1000M Row Immediately followed by… 4 Rounds of: - 5 Power Snatches 135/95 - 10 HR Push Ups - 20 Wall Balls 20/14 ...

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  • WOD 9-12 / 1RM Clean

    9 december 2017, 08:32WOD

    Strength/Skills: 20 mins to find an 1 RM - 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 8-12 / 1RM Strict pr. / Push pr. / Push Jk

    8 december 2017, 05:00WOD

    Strength/Skills: 20 mins to find 1 RM - Strict Pr. / Push Pr. / Push Jerk Conditioner: 12 mins AMRAP - 5 C2B Pull-ups - 10 Burpee on target - 5 Thrusters 115/75 ...

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  • WOD 7-12 / "Maximus"

    7 december 2017, 08:11WOD

    Conditioner: For Time “Maximus” - 37 Push Ups - 37 Toes 2 Bar - 37 Shoulder 2 overhead 135/95 - 37 Pull Ups - 37 O/H Lunge steps 55/35 - 37 Hang Power Cleans 135/95 - 37 Burpees Buy out: - 19 Cal Row - 80 Du’s * Birthday WOD Coach Maxime, started from age 34 …every year we are adding 1 rep! ...

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  • WOD 6-12 / 1RM Snatch

    6 december 2017, 04:00WOD

    Strength/Skills: 15 mins to find your 1RM - Snatch Conditioner: 6 RFT - 10 Push Press 115/75 - 10 Burpee Over Bar * Every 2 mins do 25 DU’s TC= 15 Min ...

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  • WOD 5-12 / 1RM Thrusters

    5 december 2017, 07:40WOD

    Strength/Skill: 15 mins to find an 1 RM - Thruster Conditioner: For Time! - 21 Thrusters 115/75 - 21 Pull-ups - 15 Thrusters - 15 C2B Pull-Ups - 9 Thrusters - 9 Muscle-Ups * TC = 15 mins * Compare to 19-01-2017 ...

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  • WOD 4-12 / 1RM Strict Press

    4 december 2017, 07:48WOD

    Strength/Skills: 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 = 20 mins Compare ...

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  • WOD 3-12 / 1RM Overhead Squat

    3 december 2017, 06:00WOD

    Strength/Skills: 20 mins to find your 1 RM - Overhead Squats * Start at 55%, then 6 attempts. Conditioner: For Time! - 21 Overhead Squats 95/55 - 6 Strict Pull-Ups - 18 Overhead Squats - 9 Strict Pull-Ups - 15 Overhead Squats - 12 Strict Pull-Ups - 12 Overhead Squats - 15 Strict Pull-Ups - 9 Overhead Squats - 18 Strict Pull-Ups - 6 Overhead ...

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  • WOD 2-12 / 1RM Push Press

    2 december 2017, 08:31WOD

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

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  • WOD 1-12 / Test Day 5

    1 december 2017, 05:00WOD

    Strength/Skills: ‬15 mins to find your 1 RM ‪ Test: Front Squat; take 6 attempts * 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 ...

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  • WOD 30-11 / Test day 4

    30 november 2017, 08:00WOD

    Strength/Skills: 15 mins Test: 1RM Bench Press * Take 6 attempts to build to a heavy single (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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  • OUTDOOR 29-11 / For time!

    30 november 2017, 07:54WOD

    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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  • WOD 29-11 / Deadlifts

    29 november 2017, 06:38WOD

    Strength/Skills: Take 15 mins to build in 6 sets Test: 1RM Deadlift in 8 Attempts ‬ Skill Review: Kipping Pull-ups ‬ ‪Conditioner: Every 5 mins for 20 mins ‪- 5 Hang Power Snatches 115/85 ‪- 10 Pull-ups ‪- 15 Burpees‬ ‪- 20 Wall Balls 20/14 ‪- 30 DU’s ...

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  • WOD 28-11 / Test day 2

    28 november 2017, 07:44WOD

    Strength/Skills: 15 mins, 6 sets Test: Clean and Jerk find your 1RM in 8 Attempts ‬ ‪Conditioner: 4 Rounds For Time! ‪- 40 Cal Bike ‪- 30 Sit-ups‬ ‪- 20 Push-ups ...

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  • WOD 27-11 / Test day 1

    27 november 2017, 07:53WOD

    Strength/Skills: ‪Test 1: Back Squat; take 6 attempts to build to a heavy single * Start at 55%, try to reach your max or exceed ‪Test 2: 3 Sets: Strict Pull ups; max total reps *Partner Assisted; everyone hangs from the Bar today! ‪Skill Review: Rowing Technique ‬ ‪Conditioner: 2 Rounds, 7 min AMRAP ‪- 15 Cal Row‬ ‪- ...

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  • WOD 26-11 / Snatch

    26 november 2017, 06:00WOD

    Strength/Skills: 15 mins - Snatch 1-1-1-1-1-1-1-1-1 Conditioner: For time! - 50 DU’s - 25 O/H KB Lunge steps 24/16 - 50 DU’s - 5 Snatches 95/65 - 5 Snatches 115/75 - 5 Snatches 135/95 - 5 Snatches 155/115 - 5 Snatches 175/125 - 50 DU’s - 25 O/H KB Lunge steps 24/16 - 50 DU’s ...

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  • WOD 25-11 / Team WOD

    25 november 2017, 08:25WOD

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

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  • WOD 24-11 / Mobility Friday

    24 november 2017, 05:00WOD

    Strength/Skills: 10 mins to work on weaknesses - Mobility drills Conditioner: 3 RFT - 70 Sit-ups - 60 KB Swings 24/16 - 50 Alt KB snatches 24/16 - 40 Push- ups TC = 40 mins ...

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  • WOD 23-11 / Snatch Complex

    23 november 2017, 07:56WOD

    Strength/Skills: ‪8 min E.M.O.T.M ‬ ‪- 1 Hang Power Snatch + 1 OHS * Building to a tough set in the complex‬ ‪Conditioner: 10 Rounds For Time! ‪- 5 Deadlifts 225/155 ‪- 5 Chest To Bar Pull ups ‪- 20 DU’s ...

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  • OUTDOOR 22-11 / 35 min Ladder

    22 november 2017, 17:00WOD

    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 22-11 / Bent over Row

    22 november 2017, 06:34WOD

    Strength/Skills: Every 2 mins for 12 mins - 8 Bent over Rows - 8 DB Bicep curls Conditioner: 5 Rounds ‪1 min AMRAP Box Jump Overs 24″/20″‬ ‪1 min AMRAP Wall Balls 20/14 ‪1 min AMRAP Cal Row‬ ‪1 min Rest‬ ...

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  • WOD 21-11 / Back Squats

    21 november 2017, 08:23WOD

    Strength/Skills: Every 2 mins for 16 mins - 3 Back Squats Conditioner: 30 min E.M.O.T.M - 2 Deadlifts - 1 DL High-pull - 2 Power cleans - 1 Squat clean Min 1 – 10: 135/95 Min 11 – 20: 155/115 Min 21 – 30: 185/125 * Complete the following complex within the minute. Do it unbroken as long as possible. If ...

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  • OUTDOOR 20-11 / AMRAP

    20 november 2017, 15:01WOD

    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 19-11 / Bench Press

    19 november 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Bench Press + AMRAP Ball Push-ups Conditioner: 5 RFT - 2 Rope climbs - 20 Sit-ups - 10 Ring Push-ups - 20 Wall balls 20/14 TC = 25 mins ...

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  • WOD 17-11 / Hang Snatch

    17 november 2017, 04:00WOD

    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 16-11 / Front Squats

    16 november 2017, 08:12WOD

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

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  • WOD 15-11 / Push Press

    15 november 2017, 05:00WOD

    Strength/Skills: 10 mins, 5 sets ‪- 4 Push Press‬ ‪- AHAP! Conditioner: Teams of 2 For Time! ‪54-42-30-18-18-30-42-54‬ ‪- Thrusters 95/65 ‪- Cal Row‬ ‪- Sit-ups‬ ‪* Both partners must complete half the reps at each movement‬ ...

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  • WOD 14-11 / Bent over Rows

    14 november 2017, 08:21WOD

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

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  • WOD 13-11 / Squat clean & Jerks

    13 november 2017, 08:33WOD

    Strength/Skills: ‬ ‪A. 8 min E.M.O.T.M ‪- 1 Squat Clean @80% ‬ ‪B. 8 min E.M.O.T.M ‪- 1 Split Jerk * Building to a heavy single ‪Conditioner: Every 4 mins For 20 mins ‪90 sec AMRAP Hang Power Snatch 95/65 ‪90 sec AMRAP Burpees Over the Bar‬ ...

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  • WOD 12-11 / Team WOD

    12 november 2017, 06:00WOD

    Conditioner: In Buddy-teams A: 6 min AMRAP - Thrusters 45/35 Then… 10 mins to find your 2 RM Overhead squat. Alternate with your buddy. —> 3 min Rest/group stretch-mobility B: 4 min AMRAP - Thrusters 45/35 Then… 10 mins to find your 2 RM Front squat. Alternate with your buddy. —> 3 min Rest/group stretch-mobility C: 2 min AMRAP - Thrusters 45/35 Then… 10 ...

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  • Competition WOD 3

    11 november 2017, 20:48WOD

    WOD 3 RX – 12 min AMRAP -10 Box Jumps 30″/24″ -20 HR push ups -30 Toes to Bar -40 DB Snatch 50/35 Alt. -50 Cal Row WOD 3 Scaled – 12 min AMRAP -10 step ups -20 DB Snatch 35/17.5 Alt. -30 Cal Row ...

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  • Competition WOD 2

    11 november 2017, 20:46WOD

    WOD 2 RX – For Time Buy in – 30 Cal Bike -42 Wallballs 20/14 -21 Pull ups -30 Wallballs 20/14 -15 pull ups -18 Wallballs 20/14 -9 pull ups WOD 2 – Scaled – For Time -40 Wall balls 12/8 -20 Cal Bike -30 Wall balls 12/8 -15 Cal Bike -20 Wall balls 12/8 -10 Cal Bike ...

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  • Competition WOD 1

    11 november 2017, 20:45WOD

    WOD 1 RX – For Time -15 Burpees over bar -15 power clean 135/85 -10 burpees over bar -10 power clean 155/105 -5 burpees over bar -5 power clean 185/125 WOD 1 Scaled – For Time -15 Burpees -15 power clean 95/65 -10 burpees -10 power clean 115/75 -5 burpees -5 power clean 135/85   ...

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  • WOD 11-11 / Bench Press

    11 november 2017, 08:36WOD

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

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  • WOD 10-11 / Bent over Row

    10 november 2017, 05:00WOD

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

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  • WOD 9-11 / Clean complex

    9 november 2017, 07:49WOD

    Strength/Skills: Every 2 mins for 16 mind ‬ ‪- 1 Clean + 1 Hang Clean + 3 Front Squats ‪ ‪Conditioner: For Time! ‪- 10 Clean and Jerks 135/95 ‪- 50 DU’s ‪- 10 Clean and Jerks‬ ‪- 75 DU’s ‪- 10 Clean and Jerks‬ ‪- 100 DU’s ...

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  • WOD 8-11 / Front Squats

    8 november 2017, 06:16WOD

    Strength/Skills: ‬5 Sets: ‬ ‪- 3 Front Squat @80% ‬ ‪- 20-30s Wall HS hold ‪Conditioner: 3 Rounds For Time! ‪- 850m Row‬ - ‪30 Wall Balls 20/14 ...

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  • WOD 7-11 / Deadlifts

    7 november 2017, 07:52WOD

    Strength/Skills: 15 mins 7 sets ‪- 5 Deadlifts ‪ ‪Conditioner: 15 min AMRAP: ‬ ‪- 20 Thrusters 95/65 ‪- 20 Burpee Box Jumps 24″/20″ ...

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  • OUTDOOR 6-11 / E.M.O.T.M

    6 november 2017, 15:50WOD

    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 6-11 / Muscle Snatch

    6 november 2017, 07:52WOD

    Strength/Skills: Every 2 mins for 14 mins ‬ ‪- 3 Hang Muscle Snatch ‬ * ‪We are working on hip explosion from the Pull. ‬ ‪ Conditioner: 2 Rounds:‬ ‪3 mins to complete:‬ ‪- 400m Run‬ ‪In remaining time,‬ ‪AMRAP Pull ups‬ ‪—> 1 min Rest‬ ‪3 mins to complete:‬ ‪- 400m Run‬ ‪In remaining time,‬ ‪AMRAP DB Snatch 55/35 ‪—> 1 min Rest‬ ‪* Score ...

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  • WOD 5-11 / Cleans

    5 november 2017, 06:00WOD

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

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  • WOD 3-11 / Mobility

    3 november 2017, 05:00WOD

    Strength/Skills: 10 mins - Mobility work Conditioner: “Diane” 21-15-9 - Deadlifts 225/155 - HSPU —> 8 min rest 15-9-6 - Deadlifts - HSPU —> 4 min rest 9-6-3 - Deadlifts - HSPU TC = 35 mins ...

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  • WOD 2-11 / Push Press

    2 november 2017, 07:51WOD

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

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  • OUTDOOR 1-11 / RFT

    1 november 2017, 13:53WOD

    Conditioner: 5 RFT - 35 KB Swings 24/16 - 30 Push-ups - 25 KB SDHP 24/16 - 20 Burpees - 800m Run ...

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  • WOD 1-11 / Weighted Lunges

    1 november 2017, 06:13WOD

    Strength/Skills: ‬Every 2 mins for 12 mins ‪- 10 Lunges ‪Conditioner: For time! - ‪75 DU‘s ‪- 30 Thrusters 115/95 ‪- 20 Cal Bike ‪- 75 DU’s ‪- 30 Thrusters‬ - ‪20 Cal Bike ...

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  • WOD 31-10 / Bench Press

    31 oktober 2017, 08:04WOD

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

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  • WOD 30-10 / Back Squats

    30 oktober 2017, 07:46WOD

    Strength/Skills: Every 2 mins for 12 mins ‪- 2 Back Squat‬s * 50/60/70/80/85/90% ‪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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  • WOD 29-10 / Hip Thrusters

    29 oktober 2017, 06:00WOD

    Strength/Skills: 5 Sets:‬ ‪- 10 Barbell Hip Thrusters ‬ ‪- 5 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 ...

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  • WOD 28-10 / Power Cleans

    28 oktober 2017, 07:26WOD

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

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  • WOD 27-10 / Push Press

    27 oktober 2017, 05:00WOD

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

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  • WOD 26-10 / Deadlifts

    26 oktober 2017, 07:03WOD

    Strength/Skills: Every 2 mins for 14 mins - 3 Deadlifts Conditioner: For Time! - 50 Deadlifts 185/135 - 50 Russian KB Swings 32/24 - 50 Burpees Over The Bar - 40 Push-ups - 40 Sit-ups - 40 Toes To Bar Buy Out: 1000m Row TC = 25 mins ...

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  • OUTDOOR 25-10 / RFT

    25 oktober 2017, 12:15WOD

    Conditioner: 5 Rounds for time! - 400m Sprint - 20 Wall ball Squat Cleans 20/14 - 300m Sprint - 15 Wall ball Squat Cleans - 200m Sprint - 10 Wall ball Squat Cleans - 100m Sprint * 3 min rest b/w rounds ...

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  • WOD 25-10 / Bent over rows

    25 oktober 2017, 05:34WOD

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

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  • WOD 24-10 / Front Squats

    24 oktober 2017, 06:48WOD

    Strength/Skills: Every 2 mins for 14 mins ‪- Front Squat‬s ‪Set 1: 50% x2‬ ‪Set 2: 60% x2‬ ‪Sets 3,4: 70% x2‬ ‪Sets 5,6,7: 80% x2‬ ‪Then… 3 Sets: ‪- 10-12 DB Bench Press‬ ‪Conditioner: 3 RFT ‪- 500m Row‬ ‪- 20 Sit-ups‬ ‪- 8 DB Power Snatches 55/35 TC = 15 mins ...

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  • OUTDOOR 23-10 / For Time!

    23 oktober 2017, 06:54WOD

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

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  • WOD 23-10 / Split Jerks

    23 oktober 2017, 06:50WOD

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

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  • WOD 22-10 / Team WOD

    22 oktober 2017, 06:00WOD

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

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  • WOD 21-10 / Power Clean

    21 oktober 2017, 07:30WOD

    Strength/Skills: 1o min E.M.O.T.M ‬ ‪- 1 Power Clean w/pause at the catch+ 1 Front Squat @ 75% of clean‬ ‪Conditioner: 10 RFT ‪- 2 Power Cleans @ 85% of Power clean‬ ‪- 4 Burpee Pull ups‬ ‪- 6 Goblet Squats 32/20 ...

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  • WOD 20-10 / Snatch Complex

    20 oktober 2017, 06:00WOD

    Strength/Skills: 10 min E.M.O.T.M - 1 BTN Snatch Grip Press + 1 Push Press + 2 OHS Conditioner: 6 RFT - 8 DB Thrusters 35/25 - 30 DU’s TC = 15 mins ...

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  • WOD 19-10 / Clean Complex

    19 oktober 2017, 06:59WOD

    Strength/Skills: Every 2 mins for 14 mins - 1 Clean + 2 Hang Cleans + 1 Front Squat Conditioner: 12:00 AMRAP ‪- 10 OH Plate Lunges 45/25 ‪- 12 Wall Balls 20/14 ‪- 14 Burpee Plate Jumps‬ ...

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  • WOD 18-10 / Back Squats

    18 oktober 2017, 04:00WOD

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

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  • OUTDOOR 18-10 / For time!

    18 oktober 2017, 04:00WOD

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

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  • WOD 17-10 / Split Jerks

    17 oktober 2017, 06:00WOD

    Strength/Skills: 8 min E.M.O.T.M - 1 Split Jerk * Building each set to a heavy single Conditioner: Min 0:00-3:00 - 500m Row Min 3:00-6:00 - 30 Cal Bike Min 6:00-9:00 - 400m Run Min 9:00-15:00 AMRAP: - 5 DB Manmakers 35/25 - 30 DU’s ...

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  • WOD 16-10 / Deadlifts

    16 oktober 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 16 mins -  3 Deadlifts AHAP! Conditioner: For Time in team of 2! - 2 Rope Climbs each - 60 Cal Row (Switch every 10 Cals) - 2 Rope climbs each - 100 KB Swings 28/20 (Switch every 10) - 2 Rope Climbs each - 1 Mile Run (Switch every 200m) - 2 Rope Climbs ...

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  • OUTDOOR 16-10 / For time!

    16 oktober 2017, 06:00WOD

    Conditioner: For time! - 1k Run Then… 3 rounds of: - 15 Push Ups - 15 Sit Ups - 15 Air Squats - 1k Run Then… - 90 KB Swings 24/16 - 1k Run Then… - 60 KB Push Press 24/16kg TC = 35 mins ...

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  • WOD 15-10 / Front Squats

    15 oktober 2017, 06:00WOD

    Strength/Skills: 15 mins 5 sets - 2 Front Squats @80% - 4-5 Strict HSPU * Scale = Box HSPU Conditioner: For Time! - 800m Run - 30 Power Snatches 135/95 - 800m Run TC = 20 mins ...

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  • Bring-A-Friend Day!

    14 oktober 2017, 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 - 75 Buddy Deadlifts AHAP! TC = 30 mins ...

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  • WOD 13-10 / Strict Press

    13 oktober 2017, 05:25WOD

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

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  • WOD 12-10 / Overhead Squats

    12 oktober 2017, 07:18WOD

    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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  • WOD 11-10 / Strongman Buddy WOD

    11 oktober 2017, 07:35WOD

    Strength/Skills: - Tire Flips Conditioner: Buddy Strongman WOD 10 min AMRAP, rotate every 2 mins, repeat 3 times - Max Rounds Prowler Push - Max Rounds Farmers Walk - Max Reps Tire Flips - Max Reps Sledge Hammers on Tire - Max Reps Slam Ball ground to over Over Shoulder * 4 min rest between rounds ** Range of motion ...

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  • WOD 10-10 / Deadlifts

    10 oktober 2017, 06:42WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Deadlifts Conditioner: 4 RFT - 9 Hang Power Cleans 155/115 - 15 Burpees over the Bar - 27 DU’s TC = 20 mins ...

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  • WOD 9-10 / Bench Press

    9 oktober 2017, 06:50WOD

    Strength/Skills: Every 2 mins for 20 mins - 4 Bench Press Conditioner: 5 Rounds for Max Reps - 1 Min DB Renegade Row - 1 Min Sit-ups - 1 Min Cal Row - 1 Min Rest ...

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  • WOD 8-10 / Push Jerk

    8 oktober 2017, 06:00WOD

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

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  • WOD 7-10 / "Isabel meets Elizabeth"

    7 oktober 2017, 07:35WOD

    Strength/Skills: 10 min E.M.O.T.M - 1 BTN Snatch Grip Press + 1  Snatch Balance + 1 OHS Conditioner: Isabel meets Elizabeth - 10 Snatches 135/95 - 21 Cleans - 21 Ring Dips - 10 Snatches - 15 Cleans - 15 Ring Dips - 10 Snatches - 9 Cleans - 9 Ring Dips ...

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  • WOD 6-10 / Front Squats

    6 oktober 2017, 05:13WOD

    Strength/Skills: 5 Sets: - 2 Front Squats w/3 sec hold in bottom @80% - 3 Max Broad Jumps Conditioner: For Time! - 100 KB Swings 28/20 - 100 Cal Bike ...

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  • WOD 5-10 / Clean Complex

    5 oktober 2017, 07:11WOD

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

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  • WOD 4-10 / Team WOD

    4 oktober 2017, 07:17WOD

    Skills: 10 minsMobility work - Overhead Squat   Conditioner: 30 min AMRAP in teams of 2 - 1000m Row (switch every 250m) - 15 Synch OH Squats 75/55 - 1000m Row (switch every 250m) - 30 Pull-ups (switch however you want)   ...

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  • WOD 3-10 / Push Jerks

    3 oktober 2017, 06:40WOD

    Strength/Skills: Every 2 mins for 20 mins - 2 Push Jerks Conditioner: For Time! - 10 Power Snatches 135/95 - 25 Pull-ups - 10 Power Snatches - 25 Pull-ups - 10 Power Snatches ...

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  • WOD 2-10 / Back Squats

    2 oktober 2017, 06:41WOD

    Strength/Skills: 5 Sets of: - 5 Back Squats @ 75% - 8 Barbell Row * 3 sec Hold on BS Conditioner: For Time: - 75 Wall Balls 20/14 - 50 Toes to Bar - 25 Burpee Box Jump Overs 24″/20″ ...

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  • WOD 1-10 / Team WOD

    1 oktober 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 1 Clean from Pause at the Knee + 1 Front Squat * As Heavy As Possible! Conditioner: 25 min AMRAP in teams of 2 - 1k Row (switch every 250m) - 20 Hang Power Snatch 75/55 (switch every 10 reps) - 20 T2B (switch every 10 reps) - 20 Burpees ...

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  • WOD 30-9 / "Triple date"

    30 september 2017, 07:28WOD

    Skills: Clean & Jerk Condtioner: “Karen/Grace/Annie” For Time! - 50 Wall balls 20/14 “Grace” - 30 Clean & Jerk  135/95 - 50 Wall balls “Annie” - 50-40-30-20-10 of - DU’s - Sit Ups - 50 Wall balls   ...

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  • WOD 29-9 / Press Complex

    29 september 2017, 04:00WOD

    Strength/Skills: Every 3 mins for 15 mins - 1 Push Press + 1 Push Jerk + 1 Split Jerk * 30 sec Hanging L-sit Conditioner: For Time! 27-21-15-9 - Cal Row - Shoulder to Overhead 135/95 - Ring Dips TC = 20 mins ...

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  • WOD 28-9 / Clean Complex

    28 september 2017, 06:49WOD

    Strength/Skills:  6 Sets, 2 mins rest b/w sets 1-1-1 Back Squat @85% * Rest 15 secs b/w reps, Conditioner: “The BIG Chief” 3 x 5 min AMRAP: - 3 Power Cleans 135/95 - 6 Push-ups - 9 Air squats - 60 sec Rest ...

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  • WOD 27-9 / Press Complex

    27 september 2017, 07:13WOD

    Strength/Skills: 10 min E.M.O.T.M - 1 BTN Snatch Grip Strict Press + 1 Push Press + 1 OHS * This is a good way to work on movement pattern in the OHS  Conditioner: 25 min AMRAP - 20 Push ups - 20 Ball Slams 25/14 - 200m Run ...

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  • WOD 26-9 / Front Squats

    26 september 2017, 06:59WOD

    Strength/Skills: Front Squats Set 1: 10 reps @65% Set 2: 8 reps @70% Set 3: 6 reps @75% Set 4/5/6: 4 reps @80% Conditioner: Every 5 mins for 20 mins - 5 Deadlifts @75% - 800m Run * Each round should be about 4 mins of work. If it takes you longer, reduce your run to 600m or 400m   ...

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  • WOD 25-9 / Clean Complex

    25 september 2017, 06:56WOD

    Strength/Skills: 8 min E.M.O.T.M - 1 Clean Pull + 2 Hang Clean - Building to a tough complex Conditioner: 3 Rounds, 5 min running clock - 30/20 Cal Bike - 10 Hang Power Cleans 95/65 In remaining time: AMRAP Burpee Box Jump Over 24″/20″ * 2 min Rest b/w rounds ...

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  • WOD 24-9 / Bench Press

    24 september 2017, 07:38WOD

    Strength/Skills: Bench Press Set 1: 50%x2 Set 2: 60×2 Set 3: 70×2 Set 4/5/6: 80×2 Conditioner: For Time! - 60 Cal Row - 50 Walking Lunge Steps - 40 Box Jumps 24/20″ - 30 Push ups - 20 Push Press 115/75 - 10 HSPU - 100 DU’s ...

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  • WOD 23-9 / "Girls with a twist"

    23 september 2017, 06:00WOD

    Skills: Clean & Jerks Conditioner: For time! - 1 Mile run then… “Diane” 21-15-9 - Deadlifts 225/155 - HSPU —> 800m run, then… “Hang Power Grace” - 30 Hang Power Clean and Jerks 135/95 - 1 Mile run   ...

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  • WOD 22-9 / HSPU

    22 september 2017, 04:00WOD

    Strength/Skills: Every 2,5 mins for 15 mins - 5-10 Strict HSPU or 3 Wall Walks * Try as much strict as possible then kip if needed. Conditioner: A. 12 min E.M.O.T.M 1st = 5 C2B Pull-ups or 3 Bar Muscle-ups 2nd = ‪10/8‬ Cal Bike —-> 3 min Rest B. 12 min E.M.O.T.M 1st = 8 Toes to Bar 2nd = ...

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  • WOD 21-9 / Push Jerk

    21 september 2017, 06:54WOD

    Strength/Skills: Every 2 mins for 20 mins - 2 Push Jerks * AHAP from the rack Conditioner: For Time! - 50 Cal row - 60 Sit ups - 70 KB Swings 24/16 - 80 Wall Balls 20/14 TC = 20 mins ...

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  • WOD 20-9 / Back Squats

    20 september 2017, 07:30WOD

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

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  • WOD 19-9 / Deadlifts

    19 september 2017, 07:14WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Deadlifts * As Heavy As Possible! Conditioner: For Time! - 40 Sit-ups - 40 Push press 95/65 - 40 Sit-ups - 40 Pull ups - 40 Sit-ups - 40 Wall Balls 20/14 - 40 Sit-ups - 40 Deadlifts 225/185 TC = 15 mins ...

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  • WOD 18-9 / Presses

    18 september 2017, 06:54WOD

    Strength/Skills: 20 mins - 2 Sets 3 reps Strict Press - 2 Sets 3 reps Push Press - 3 Sets 2 reps Split Jerk Conditioner: 18 Min AMRAP - 35 DU’s - 10 Toes to Bar - 5 Hang Power Cleans 155/115 - 15 Air Squats - 250m Row   ...

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  • WOD 17-9 / Press Complex

    17 september 2017, 06:00WOD

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

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  • WOD 16-9 / "Meet the girls" Team WOD

    16 september 2017, 07:18WOD

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

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  • WOD 15-9 / Clean

    15 september 2017, 06:00WOD

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

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  • WOD 14-9 / Bench Press

    14 september 2017, 06:58WOD

    Strength/Skills: 15 Mins to - 8 sets X 5 reps 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 sets ...

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  • WOD 13-9 / Muscle Snatch

    13 september 2017, 06:00WOD

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

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  • WOD 12-9 / Front Squats

    12 september 2017, 06:53WOD

    Strength/Skills: 15 Mins - 4 Front Squat @80% Immidiatley AMRAP Ball Push Ups Conditioner: 15 Min AMRAP - 20 Cal Row - 15 Thrusters 95/65 - 10 Ball Slams ...

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  • WOD 11-9 / Deadlifts

    11 september 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Deadlifts AHAP! Conditioner: 3 Rounds, 5 running clock: - 30/20 Cal Bike/Row - 10 Hang Power Cleans 95/65  In remaining time: AMRAP Burpee Box Jump Over 24″/20″ * Rest 2 Mins b/w each round ** Score = Burpee BJ ...

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  • WOD 10-9 / Clean Complex

    10 september 2017, 06:00WOD

    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: 10 RFT - 1 Legless Rope Climb or 2 Rope pulls - 10 Hang Power Cleans 135/96 - 20 DU’s or Penguins! TC = 25 mins ...

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  • WOD 9-9 / "Isabel"

    9 september 2017, 06:00WOD

    Strength/Skills: A. 5 Min E.M.O.T.M - 1 Power Snatch + 1 OHS * AHAP remaining form and technique B. 8 Min E.M.O.T.M - 1 Snatch @ 80% Conditioner: For Time! “Isabel” - 30 Snatches 135/95 TC = 10 mins ...

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  • WOD 8-9 / Front Squats

    8 september 2017, 05:35WOD

    Strength/Skills: 20 mins 5 sets of - 4 Back Squats @80% 1RM - 30s False Grip Ring Hang AMRAP Strict Ring Pull-ups Conditioner: 12 min AMRAP - 5 Deadlifts @70% 1RM - 8 Toes to Bar - 5 Lateral Burpees Over the Bar ...

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  • WOD 7-9 / Team WOD

    7 september 2017, 07:12WOD

    Conditioner: For time in Teams of 2 - 200 Wall balls 20/14 - 200 KB Swings 24/16 - 200 Push-ups * TC = 35 mins ** Can break up the reps however you want   ...

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  • WOD 6-9 / Presses

    6 september 2017, 07:29WOD

    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 DB Snatch 55/35 - 20 Cal Air Bike - 15 DB Snatch - 10 Cal Air Bike - 9 DB Snatch * TC = 20 mins ...

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  • WOD 5-9 / Press Complex

    5 september 2017, 06:46WOD

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

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  • WOD 4-9 / Back Squats

    4 september 2017, 06:55WOD

    Strength/Skills: 8 Min E.M.O.T.M - 2 Back Squats * As Fast As Possible @75% Then 3 Sets of - 8 False Grip Ring Rows Conditioner: Every 4 mins For 16 mins (4 Sets): - 10 Calorie Row - 10 Hang Power Snatches 95/65 - 10 Calorie Bike ...

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  • WOD 3-9 / Team WOD

    3 september 2017, 06:00WOD

    Strength/Skills: 10 mins Mobility work * Spend time on your weaknesses! Conditioner: Teams of 2, For Time! - 1 Mile Run (switch every 400m) - 100 Power Cleans 95/65 (switch every 10 reps) - 100 Pull-ups (switch every 10 reps) - 100 Wall Balls 20/14 (switch every 10 reps) - 100 KB swings 32/24 (switch every 10 reps) - ...

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  • WOD 2-9 / "Fran"

    2 september 2017, 06:00WOD

    Skills: Thusters Conditioner: For Time! 21-15-9 - Thusters 95/65 - Pull-Ups TC = 10 mins Core work 3 rounds: - 20 Toes 2 Bar - 20 Sit-ups - 20 Leg Raises ...

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  • WOD 1-9 / Presses

    1 september 2017, 05:08WOD

    Strength/Skills: 15 mins 2 Sets: 3 Strict Press 2 Sets: 3 Push Press 3 Sets: 2 Split Jerks * As Heavy As Possible!!! Conditioner: For Time! 21-15-9 - Squat Snatch 115/75 - HSPU (Scale: box HSPU)   ...

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  • WOD 31-8 / Back Squats

    31 augustus 2017, 07:30WOD

    Strength/Skills: Every 2 mins for 16 mins - 5 Back Squats Conditioner: 3 RFT - 25/20 Cal Bike - 20 Pull-ups - 15 Overhead Squats 115/75 TC = 18 mins       ...

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  • WOD 30-8 / Clean Complex

    30 augustus 2017, 07:02WOD

    Strength/Skills: Every 2 mins for 12 mins - 1 Squat Clean + 1 Hang Clean + 2 Front Squats Conditioner: 10 RFT - 7 Hang Power Clean 135/95 - 9 Box Jumps 24″/20″ - 63 DU’s * TC = 30 mins ** Finish before 25 and end with 2-2-2  HPC AHAP! ...

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  • WOD 29-8 / Strict Press

    29 augustus 2017, 06:50WOD

    Strength/Skills: 15 mins - 8-8-6-6-3-3-3 Strict Press Conditioner: 28 Min AMRAP - 400m Run - 5 Bench press @75% BW - 10 Push-Ups - 15 KB Swings 24/16 - 25m DB Farmers Walk AHAP!   ...

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  • WOD 28-8 / Deadlifts

    28 augustus 2017, 07:54WOD

    Strength/Skills: 15 mins for - 8 x 3 Deadlifts Conditioner: E.M.O.T.M for 30 Mins 1st Min: 5 Push Presses 135/95 2nd Min: AMRAP Triple Lunges 3rd Min: 5 Barbell Bent Over Row 135/95 ** PP = From Rack and “touch and go” the ré-dip catch is dip for PP ...

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  • WOD 27-8 / Bench Press

    27 augustus 2017, 06:00WOD

    Strength/Skills: 25 mins to complete - 10 x 3 Bench Press * Proper w-up, ALL set has to be heavy!! Conditioner: 8 min AMRAP - 3 Ring Muscle-ups - 5 Thrusters 135/95 ...

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  • WOD 26-8 / "Kelly"

    26 augustus 2017, 06:00WOD

    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 25-8 /

    25 augustus 2017, 06:00WOD

    Conditioner: For time! - 800m Run - 42 Wall Balls 20/14 - 21 Toes to Bar - 30 Wall Balls - 15 Toes to Bar - 18 Wall Balls - 9 Toes to Bar —-> Then… - 1k Row 21-18-15-12 - Alt. DB Snatches 50/35 * after each set 3 (legless) Rope Climbs Buy-out: 90 DU’s TC = 35 mins ...

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  • WOD 24-8 / Push & Split Jerks

    24 augustus 2017, 06:54WOD

    Strength/Skills: E.M.O.T.M for 8 mins - 1 Push + 1 Split Jerk Conditioner:  12 Min AMRAP: - 7 Power Snatches 95/55 - 35 DU’s —-> 3 min rest 6 Min AMRAP - 5 Power Snatches 95/55 - 25 DU’s * We did muscle snatches yesterday focussing on hip extension and 2nd pull (and press) ** For today focus on the 3th pull (pull yourself under ...

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  • WOD 23-8 / Front Squats

    23 augustus 2017, 06:50WOD

    Strength/Skills: 20 mins - 8 x 3 Front Squats @ 85% Conditioner: For Time! 21-15-9-6-3-1 - Box Jumps 24″/20″ - Toes to Bar - Muscle Snatch 95/55 * Focus on hip extention and second pull (and press) TC = 18 Mins ...

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  • WOD 22-8 / Snatch

    22 augustus 2017, 06:24WOD

    Strength/Skills: 15 mins to complete - 5-4-3-2-1-1 Snatch * Full Snatch if you can! Conditioner: For Time! - 100 Pull-ups - 80 Sit-ups - 60 Pistols (alt. L+R) - 40 Cal Row - 20 Dumbbell Push Presses 50/35 TC = 25 mins ...

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  • WOD 21-8 / Clean Complex

    21 augustus 2017, 06:37WOD

    Strength/Skills: Every 2 mins for 12 mins - 1 Clean Pull + 1 Clean (ground) + 1 Hang Clean * Power of Squat and as heavy as you can! Conditioner: For Time! - 10 Clean & Jerks 135/95 Then… 3 Rounds of “Cindy” - 5 Pull-ups - 10 Push-ups - 15 Air Squats - 10 Clean & Jerks 135/95 Then… 3 ...

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  • WOD 20-8 / Overhead Squat

    20 augustus 2017, 06:00WOD

    Strength/Skills: 15 mins - 6 x 5 Overhead Squats * Go As Heavy As Possible! Conditioner: For Time! - 21 Overhead Squats 95/55 - 6 Strict Pull-Ups - 18 Overhead Squats - 9 Strict Pull-Ups - 15 Overhead Squats - 12 Strict Pull-Ups - 12 Overhead Squats - 15 Strict Pull-Ups - 9 Overhead Squats - 18 Strict Pull-Ups - 6 Overhead Squats - 21 Strict ...

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  • WOD 19-8 / "Cindy"

    19 augustus 2017, 06:00WOD

    Skills: Kipping/Butterfly Pull-ups Conditioner: “Cindy” 20 Min AMRAP of - 5 Pull-Ups - 10 Push-Ups - 15 Air Squats ...

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  • WOD 18-8 / Clean Complex

    18 augustus 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 14 mins - 1 Squat Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: 6 RFT - 9 Hang Power Clean 135/95 - 15 Lateral Burpees over the Bar - 27 DU’s TC = 24 mins ...

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  • WOD 17-8 / Strict Press

    17 augustus 2017, 07:35WOD

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

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  • WOD 16-8 / Weighted Lunges

    16 augustus 2017, 06:49WOD

    Strength/Skills: 15 mins - 6 x 5 Weighted Lunges Conditioner: “Buddy WOD” For Time! - 2k Row - 100 DU’s - 50 Air squats - 50 KB Swings 24/16 - 50 HR Push-ups - 50 KB Snatch 24/16 - 50 Overhead KB Lunge Steps 24/16 - 100 Cal Row TC = 28 mins ...

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  • WOD 15-8 / Back Squats

    15 augustus 2017, 06:52WOD

    Strength/Skills: 25 mins - 7 x 8 Back Squats Conditioner: 7 Min AMRAP - 14 Snatch Grip Deadlifts 95/55 - 10 Power Snatches - 6 Lunge steps alt. —-> 4 min rest then repeat     ...

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  • WOD 14-8 / Bench Press

    14 augustus 2017, 07:24WOD

    Strength/Skills: 20 mins - 8 x 5 Bench Press AHAP Conditioner: For Time! - 400m Run - 10 Hang Power Cleans 135/95 - 400m Run - 20 Hang Power Cleans 115/75 - 400m Run - 30 Burpees - 400m Run - 40 Wall Balls 20/14 - 400m Run - 50 Sit-ups TC = 20 mins ...

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  • WOD 13-8 / Team WOD

    13 augustus 2017, 06:00WOD

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

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  • WOD 12-8 / "Elizabeth"

    12 augustus 2017, 06:00WOD

    Strength/Skills: 15 mins to find 1 rm - Squat Clean & Jerk Conditioner: For Time! “Elizabeth” 21-15-9 of: - Cleans 135/95 - Ring Dips TC = 15 mins ...

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  • WOD 11-8 / Front Squats

    11 augustus 2017, 05:17WOD

    Strength/Skills: 20 mins - 8 x 5 Front Squats Conditioner: 17 min Ladder - 1 Back Squats 115/75 - 1 C2B Pull-up - 2 Back Squats - 2 C2B Pull-up - 3 Back Squats - 3 C2B Pull-up - 4/4 - 5/5 - Etc… etc… ...

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  • WOD 10-8 / Deadlifts

    10 augustus 2017, 07:10WOD

    Strength/Skills: 12 mins - 6 x 5 Deadlift Conditioner: A: For Max Distance 15 mins - Row —-> 5 min rest B: EMOTM for 15 mins - 2 Shoulder To Overhead * From the Rack and AHAP   ...

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  • WOD 9-8 / Squat Snatch

    9 augustus 2017, 07:05WOD

    Strength/Skills: Every 2,5 mins for 25 mins - 5-5-3-3-3-2-2-2-1-1 Squat Snatches * For form and weight Conditioner: 16 min AMRAP - 8 C2B Pull-ups - 6 Squat Snatches 115/75 ...

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  • WOD 8-8 / Bench Press

    8 augustus 2017, 07:32WOD

    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 7-8 / Back Squats

    7 augustus 2017, 06:30WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Back Squats Conditioner: 5 RFT - 400m Run - 5 Barbell Roll Outs - 10 Hang Power Clean 155/115 - 15 KB Swings 28/20 TC = 25 mins ...

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  • WOD 6-8 / Deadlifts

    6 augustus 2017, 06:00WOD

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

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  • WOD 5-8 / "Karen meets Jacky"

    5 augustus 2017, 07:24WOD

    Conditioner: For Time! “Karen meets Jackie” - 150 Wall Balls 20/14 ——— - 1k Row - 50 Thrusters 45/30 - 30 Pull-Ups ** TC= 10 mins with each lady Strength/Skills: 15 mins - 3-3-3-3-3 Bench Press ...

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  • WOD 4-8 / Front Squats

    4 augustus 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 5 Front Squats AHAP Conditioner: 30 Mins work 1st Min:  Static Farmers Hold AHAP! * Each drop is 7 Air Squats 2nd Min: AMRAP of - 3 Pull-Ups - 5 Push-Ups - 7 Air Squats * Score= Total rounds on 2nd minute ...

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  • WOD 3-8 / Hang Power Clean

    3 augustus 2017, 07:37WOD

    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 2-8 / Chipper for time

    2 augustus 2017, 06:48WOD

    Conditioner: For time! - 150 DU’s or 5 mins trying - 2 rounds of 30 deadlifts 115/75 30 Front rack Lunge Steps 30 Push Press - 2 rounds of 50 Knees To Elbow 50 Wall balls 20/14 - 1 Mile Run * TC = 45 min ...

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  • WOD 1-8 / Strict-Kipping Pull-ups

    1 augustus 2017, 07:21WOD

    Strength/Skills: Every 2 mins for 16 mins - MAX rep strict —> kipping Pull-ups Conditioner: 15 Min AMRAP - 21 Sit-ups - 15 Overhead Squat 115/35 - 9 Power Snatch ...

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  • WOD 31-7 / Push Press

    31 juli 2017, 06:49WOD

    Strength/Skills: 15 mins to find an 1 RM - 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 ...

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  • WOD 29-7 / Team WOD

    29 juli 2017, 20:09WOD

    Conditioner: In teams of 2 - 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 * Both people do half the reps ** You can start on ...

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  • WOD 29-7 / "Barbara"

    29 juli 2017, 07:08WOD

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

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  • WOD 28-7 / Deadlifts

    27 juli 2017, 21:39WOD

    Strength/Skills: 15 mins to find an 1 RM - Deadlift * Example Rep scheme 10-8-6-3-3-1-1-1-1 Conditioner: For Time! - 20 Deadlifts 135/95 - 20 Box Jumps 24″/20″ - 20 HR Push Ups - 20 Deadlifts 175/120 - 20 Box Jumps - 20 HR Push Ups - 20 Deadlifts 225/155 - 20 Box Jumps - 20 HR Push Ups - 20 Deadlifts 265/185 - 20 Box ...

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  • WOD 27-7 / Rope Climbs

    27 juli 2017, 07:44WOD

    Strength/Skills: - Power Cleans Conditioner: For Max Reps! 5 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 Climb ...

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  • WOD 26-7 / Strict Press

    26 juli 2017, 06:33WOD

    Strength/skills: 15 mins to find 1 RM - Strict Press * Example rep scheme 10-8-6-6-3-3-1-1-1 Conditioner: 20 Min AMRAP - 5 Toes to Bar OR Knees to Elbow - 10 Push Up - 15 Air Squats - 20 Cal Row ...

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  • WOD 25-7 / Back Squats

    25 juli 2017, 07:35WOD

    Strength/Skills: Every 2 mins for 14 mins - 6-6-6-3-3-3 Back Squats Conditioner: For Time! - 21 Sumo Deadlift High Pull 115/65 - 21 Box Jumps 24″/20″ - 40 DU’s - 15 SDHP - 15 Box Jumps - 40 DU’s - 9 SDHP - 9 Box Jumps - 40 DU’s - 15 SDHP - 15 Box Jumps - 40 DU’s - 21 SDHP - 21 Box Jumps - 40 DU’s TC = 20 mins ...

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  • WOD 24-7 / Clean complex

    24 juli 2017, 06:57WOD

    Strength/Skills: Every 2 mins for 16 mins - 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Conditioner: 30 Min E.M.O.T.M 1st min = 5 Hang Power Clean AHAP! 2nd min = 12/10 Cal Row 3rd min = 8 Burpee Box Jumps 24″/20″ * Score is MAX weigth HPC   ...

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  • WOD 23-7 / Press complex

    23 juli 2017, 01:04WOD

    Conditioner: For Max Weight: 1o Sets 1 set = From Rack Unbroken: 1 Strict Press 2 Push Press 3 Push Jerk * Rest as needed between sets ** Total time = 45 Mins   ...

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  • WOD 22-7 / "Diane"

    22 juli 2017, 06:38WOD

    Strength/Skills: 20 mins to set a real heavy Deadlift - rep schele 10-8-6-4-2-1-1-1-1 * In relation to today’s Conditioner use the 10-8-6-4-2 as a “w-up” and building up the weight and then… use 4 real attempts to set a heavy 1 Conditioner: For Time! 21-15-9 - Deadlift 225/155 or scale = 60% of heavy 1 - Handstand Push ...

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  • WOD 21-7 / Chipper

    20 juli 2017, 22:29WOD

    Skills: HSPU Conditioner: For Time! - 25 Pull-ups - 20 Wall balls 20/14 - 15 Knees to Elbows - 10 Hang Power Cleans 155/115 - 5 HSPU - 1k Row - 5 HSPU - 10 Box Jumps 24″/20″ - 15 Toes to Bar - 20 Squats - 500m Row - 10 HSPU - 10 Hang Power Cleans 155/115 - 50 Squats - 10 Muscle-ups TC = 30 mins ...

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  • WOD 20-7 / Squat or Power Clean

    20 juli 2017, 06:59WOD

    Strength/Skills: 20 mins to find an 1 RM - 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 19-7 / Back Squats

    19 juli 2017, 06:54WOD

    Strength/Skills: 20 mins to find an 1 RM - Back Squat * Rep scheme example 8-8-6-6-5-3-3-1-1-1-1 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 18-7 / Strict Press

    18 juli 2017, 06:47WOD

    Strength/Skills: 20 mins to find an 1 RM - Strict Press Conditioner: TABATA’s for MAX reps - Ground To Overhead 115/75 —-> 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 17-7 / Pistols

    17 juli 2017, 06:47WOD

    Strength/Skills: Every 2 mins for 16 mins - 5 Pistols (each leg) Conditioner: 15 min AMRAP - 10 Front racked Lunges 95/65 – 10 Pull-ups - 10 10 Wall Balls 20/14 - 10 Burpees ...

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  • WOD 16-7 / Bench Press

    16 juli 2017, 06:00WOD

    Strength/Skills: Every 2 Mins for 16 Mins - 8-8-6-6-3-3-3-3 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 15-7 / "Angie"

    15 juli 2017, 07:11WOD

    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. ** Compare to 8-10-2016 ...

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  • WOD 14-7 / Clean & Jerk

    14 juli 2017, 05:23WOD

    Strength/Skills: 15 min to find a 1 RM - Clean & Jerk Conditioner: 4 RFT - 10 Squat Cleans 135/95 - 8 Lateral Burpees over the Bar - 6 Power Clean & Jerks * TC = 25 mins ...

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  • WOD 13-7 / Plyometrics & Pull-ups

    13 juli 2017, 07:08WOD

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

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  • WOD 12-7 / Deadlifts

    12 juli 2017, 07:15WOD

    Strength/Skills: Every 2 mins for 14 mins - 8-8-6-6-3-3-1 Conditioner: For Time! 3-6-9-12-15-18-21 - Ring Push-ups - Knees To Elbows - Deadlifts 225/155 TC = 25 mins ...

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  • WOD 11-7 / Snatch

    11 juli 2017, 07:03WOD

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

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  • WOD 10-7 / Front squats

    10 juli 2017, 06:58WOD

    Strength/Skills: Every 2 mins for 14 mins - 6-6-4-4-2-2-1 Front Squat Conditioner: 5 RFT - 15 Deadlift 135/95 - 10 Push Press 135/95 - 15 Toes To Bar - 10 C2B Pull Ups TC = 20 mins ...

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  • WOD 9-7 / Strict Press

    9 juli 2017, 06:00WOD

    Strength/Skills: Every 2 mins for 12 mins - 5-5-5-3-3-3 Strict Press Conditioner: 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 8-7 / Benchmark Day

    8 juli 2017, 06:00WOD

    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 7-7 / Plyometrics

    7 juli 2017, 05:00WOD

    Strength/Skills: E.M.O.T.M for 10 mins - 5 Box Jumps 30″/24″ * Think max force and hip explosion on each rep not max speed b/w reps. ** Land as soft as you can!!!! Conditioner: For MAX distance & MAX Weight In buddy Teams of 2 buddy 1: 8 Min Row for Max Distance. buddy 2: 8 Min EMOTM 3 ...

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  • WOD 6-7 / Back Squats

    6 juli 2017, 07:11WOD

    Strength/Skills: Every 2 mins for 14 mins - 6-6-4-4-2-2-1 Back Squats * Find an 1 RM for today! Conditioner: For Time! 3-9-15-21-27 - Lunges Steps 24/16 - Toes to Ring - C2B Pull-ups * TC = 25 mins ...

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