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pullups2

WOD 19-06-2018

WOD

A. Floor Press @70%
3|8-12|’90 
1-0-1-0

B. Benchmark – “Volkswagen”
21-15-9 of:
– Bench Press BWkg
– Pull Ups (Strict)

BTD'16_PIXRX

WOD 17-06-2018

WOD

A. Farmers Walk Combo work to a 1RM
– 2x Deadlift Farmershandle left
– 25 Mtr Walk with the F’handle
– 2x Deadlift Farmershandle right
– 25 Mtr Walk with the F’handle

B. “Tabata Something Else”
Complete 32 intervals of:
– Pull Ups
– Push Ups
– Sit Ups
– Airsquats

No rest between exercises!

We’re hosting this weekend the CrossFit Weightlifting Level 2 Trainer Course with Beau Burgener, expert on Weightlifting and Strength & Conditioning! 
More info you will find at 
www.crossfitweightlifting.com!
 
There will be NO Open Box classes available today! CrossFit classes will be outside!

Front rack

WOD 16-06-2018

WOD

A. 400 Mtr Sandbag Farmers Carry 
(200 Mtr left, 200 Mtr right)

B. Strength Ladder of:
10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10
– Sandbag to Shoulder, to Squat
– Push Ups

C) 5 Rounds of:
– 10 Toes to Bar
– 20 Back Extensions
– 30 Tire Jumps

We’re hosting this weekend the CrossFit Weightlifting Level 2 Trainer Course with Beau Burgener, expert on Weightlifting and Strength & Conditioning! 
More info you will find at 
www.crossfitweightlifting.com!
 
There will be NO Open Box classes available today! CrossFit classes will be outside!

funtogether

WOD 15-06-2018

WOD

A. 100 (Abmat) Sit Ups for time

B. Let’s Workout!
b1) 1600 Mtr for time

5 Min. Rest

b2) *50*40*30*20*10*20*30*40*50* of:
– Airsquats
– 10 Burpee Box Jumps 60/50cm

press

WOD 14-06-2018

WOD

A. 400 Mtr Bearhug Sandbag Carry

B. Sots Press
2|10|’30
1-0-1-0

C. 10 Rounds of:
– 1 Power Snatch 80/60kg
– 3 Overhead Squats 80/60kg

signhere

WOD 13-06-2018

WOD

A. Bench Press – Cluster Set @5RM
3|5×2|’20|3″
1-0-1-0

B. BuddyWOD – You Go, I Go:
25 Min. AMRAP of:
– 100 Kcal Row
– 80 Wallball Shots 20/14lbs
– 60 Burpees

almostMU

WOD 12-06-2018

WOD

A. Split Squat
2|8 (L+R)|’60

B. 5 Rounds of:
– 4 Clean & Jerks 100/70kg
– 6 Bar Muscle Ups
– 15 Mtr Handstand Walk

stuk

WOD 11-06-2018

WOD

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

B. 3 Rounds of:
– 50 Wall Ball Cleans 20/14lbs
– 400 Mtr Run with 

handstand1

WOD 10-06-2018

WOD

A. Handstand Push Ups & L-Pull Ups Practice
(Practice, Scale or Upscale vorm for the WOD)

B. 21-18-15-12-9-6-3 Reps of:
– Handstand Push Ups
– L-Pull Ups