Posts

barMU

WOD 08-08-2018

WOD

A. Bar Muscle Up Practice

B. 21 Min. EMOM of:
– 1st Min.: 2 Bar Muscle Ups
– 2nd Min.: 4 (Strict) Handstand Push Ups
– 3rd Min.: 8 Burpee Pull Ups

vera_hspu

WOD 07-07-2018

WOD

A. 5 Min. EMOM of: 1 (Les less) Rope Climb

B. Bar Muscle Up Practice

C. 20 Min. EMOM of:
– Odd Min.: 3 Bar Muscle Ups
– Even Min.: 3 (Strict) Handstand Push Ups

hspu

WOD 29-05-2018

WOD

A. WallClimbers
2|3|’60

B. Handstand Push Ups Practice
(Deficit, Strict and kipping)

C. 3 Rounds for Quality of:
– 5 Bar Muscle Ups
– 10 Handstand Push Ups
– 15 Pistol Squats (Alt. L+R=1 Rep)

Ilse2

WOD 07-05-2018

WOD

A. Bar Muscle Up Practice

B. Movement Prep Squat Clean

C. For time:
– 150 Single Unders
– 20 Bar Muscle Ups
– 10 Squat Cleans 60/40kg
– 150 Single Unders
– 15 Bar Muscle Ups
– 15 Squat Cleans
– 10 Bar Muscle Ups
– 20 Squat Cleans
– 150 Single Unders

Time Cap: 25 Min.

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!

judge

WOD 20-02-2018

WOD

A. Dumbbell Snatch Practice

B. CrossFit’s – “Angry Jackie”
For time:
– 2Km Row
– 50 Thrusters 43/30kg
– 30 Bar Muscle Ups or Scaling Exc.

wallballs-being judged

WOD 28-12-2017

WOD

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

B. CrossFit’s – “Franzilla”
For time:
– 21 Thrusters 43/30kg
– 21 Pull Ups
– 15 Thrusters 52/40kg
– 15 Chest to Bar Pull Ups
– 9 Thrusters 61/43kg
– 9 Bar Muscle Ups

Scaling options available!!!

theopen17.5

WOD 22-12-2017

WOD

A. Mobility & Movement Standards WOD

B. CrossFit’s – “Frantasyland”
For time:
21-15-9 of:
– Thrusters 43/30kg
– Pull Ups

15-12-9 of:
– Thrusters 52/40kg
– Chest to Bar Pull Ups

12-9-6 of:
– Thrusters 61/43kg
– Bar Muscle Ups

Scaling options available!!! 

sophia_stuk

WOD 25-10-2017

WOD

A. Bar Muscle Practice

B. EMOM’s – All the Way!!!
10 Min. EMOM of:
– Odd Min.: 5 (Strict) Handstand Push Ups
– Even Min.: 5 Bar Muscle Ups
3 Min. Rest
10 Min. EMOM of:
– Odd Min.: 10 (Strict) Ring Dips
– Even Min.: 10 (Strict) Chest to Bar Pull Ups
3 Min. Rest
10 Min. EMOM of:
– Odd Min.: 15 Burpees
– Even Min.: 15 Pull Ups

barmu

WOD 22-10-2017

WOD

A. Bench Press Stripping @ 5RM
With your 5RM, make 5 reps, drop 20-30% in kg, 
make another 5-8 reps…until the bar is empty…then perform 20 reps!

B. 13 Min. AMRAP of:
– 3 Bar Muscle Ups
– 6 Overhead Lunges (L+R=1 Rep)
– 9 Kcal Row