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PIXRX (1 van 1)-3

WOD 20-04-2018

WOD

A. Super Set of:
A1. Shoulder Press 5|5|3″
A2. (Strict) Pull Ups ME

B. HeroWOD – “Jack”
20 Min. AMRAP of:
– 10 Push Press 50/35kg
– 10 Kettlebell Swings 24/16kg
– 10 Box Jumps 60/50cm

jumprope_michaela

WOD 19-04-2018

WOD

A. Back Squat
4|8-12|’90
3-0-1-0

B. For time:
– 1600 Mtr Run
– 1600 Mtr Row
– 160 Double Unders
– 800 Mtr Run
– 800 Mtr Row
– 80 Double Unders
– 400 Mtr Run
– 400 Mtr Row
– 40 Double Unders
– 200 Mtr Run
– 200 Mtr Row
– 20 Double Unders

Note: Bring your speed rope along!

floorlines

WOD 18-04-2018

WOD

A. Bar Muscle Up Practice

B. 400 Mtr Lunges for time!
If you’ve to take a break?..10 Airsquats!

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WOD 17-04-2018

WOD


A. Linchpin – “Test 6”
4 Rounds of:
– 21 Wallballs 20/14lbs
– 18 Pull Ups
– 15 Kettlebell Swings (USA) 24/16kg
– 12 Handstand Push Ups

B. Front Squat – Cluster Set @5RM 
3|5×2|’20|3″
1-0-1-0

Beach TD, CrossFit Amsterdam,

WOD 16-04-2018

WOD

A. Romanian Deadlift
4|8|2″
3-1-2-1

B. In Groups of 3!
3 Rounds of 3 Min. of:
– 3×3 Min.: ME Kcal Assault Bike 
– 1 Min.: Rest and rotation exercise
– 3×3 Min.: ME Kcal Rowing
– 1 Min.: Rest
– 3 Min.: ME Burpees

Score as an individual, total score is reps + kcal

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WOD 15-04-2018

WOD

A. DB Turkish Get Up 
3|5 (L+R)|’60

B. Power Cleans – Cluster Set @5RM 
3|5×2|’20|3″

C. 15-12-9-6-3 Reps of:
– Dumbbell Hang Clean & Jerks 22,5/15kg
– (Weighted) Pull Ups

triplet

WOD 14-04-2018

WOD

A. Gymnastics Tumbling FUN!

B. Free Handstand Hold & -Walk

C. 24 Rounds Tabata of:
– Hollow Rocks
– Ring Rows
– Jump Squats

17.2

WOD 13-04-2018

WOD

A. Split Squat
2|8 (L+R)| ’90

B. Super Set of:
A1. Shoulder Press 5|5|3″ 3-0-1-0
A2. Pull Ups ME

C. Benchmark – “Filthy Fifty”
For time:
– 50 Box Jumps 60/50cm
– 50 (Jumping) Pull Ups
– 50 Kettlebell Swings (Rus) 16/12kg
– 50 Walking (Stepping) Lunges
– 50 Knees to Elbows
– 50 Push Presses 20/15kg
– 50 Back Extensions
– 50 Wallball Shots 20/14lbs
– 50 Burpees
– 50 Double Unders

ladies

WOD 12-04-2018

WOD

A. Good Morning
2|15|’30
3-1-2-1

B. Power Cleans – Cluster Set @ 5RM
3|5×2|’20|3″

C. 5 Rounds of:
– 10 Deadlifts 120/90kg
– 20 (Unbroken) Double Unders

jump

WOD 11-04-2018

WOD

A. 400 Mtr Sandbag Bearhug Carry

B. Benchmark – “Chelsea”
30 Min. EMOM of:
– 5 Pull Ups
– 10 Push Ups
– 15 Airsquats