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WOD 29-08-2018

WOD

A. Skin the Cat
5|3|2″

B. Muscle Up Progressions

C. Lowlands Throwdown Qualifier – 17.2
11 Min. AMRAP of:
– 11 Squat Snatches
– 1 Muscle Up
– 9 Squat Snatches
– 3 Muscle Ups
– 9 Squat Snatches
– 1 Muscle Up
– 9 Squat Snatches
– 1 Muscle Up

liften

WOD 16-08-2018

WOD

A. Sots Press
2|10|’30
1-0-1-0

B. Overhead Squat
3|5-8|3″
3-1-x-1

C. 7 Rounds of the following Snatch complex:
– 1 Hang Snatch
– 1 Drop Snatch
– 1 Squat Snatch

Note: Rest as much as needed between the rounds!

wiard

WOD 28-03-2018

WOD

A. Mobility & Movement Standards WOD

B. LinchPin – “Test 11”
For time:
– 7 Squat Snatches 84/62kg
– 11 Ring Muscle Ups
– 100 Double Unders
– 11 Ring Muscle Ups
– 7 Squat Snatches

Note: LinchPin by Pat Sherwood (Nr. 11 of 12 tests aka “Dirty Dozen”)

floorlines

WOD 07-11-2017

WOD

A. Snatch Pulls
5|2|2″

B. (Jerk Block) Snatch
5|2|2″
Followed by searching your 2RM Hang Snatch!

C. 10 Min. EMOM of:
– Odd Min.: 2 Squat Snatches (with your 2RM Hang Snatch kg)
– Even Min.: 8 Overhead Squats (Same weight)

No Gymnastics or Weightlifting class tonight! We give the CFA On Ramp Course for new athletes.
Consider to join a CrossFit class or a Open Box session today!

jumprope_michaela

WOD 11-06-2017

WOD

A. Snatch Complex
– Nr1: 5 Rounds of: Muscle-, Power-, Drop Snatch
– Nr2: 5 Rounds of: High Hang-, Hang-, Full Snatch

B. 3 Rounds of:
– 250 Mtr Row
– 12 Squat Snatches 30/20kg
– 21 Push Ups

motivated_people_only (1 van 3)

WOD 04-05-2017

WOD (We Remember! – 4th of May)

A. (Heavy) Snatch Pulls
2|3×1|’30|2″

B. 5 Rounds of the following Snatch complex:
– Hang Snatch
– Overhead Squat (3-1-x-1)
– Drop Snatch

C. 7 Rounds of:
– 3 Squat Snatches 60/40kg
– 5 Burpee Box Jumps 72/60cm
– 7 Toes to Bar
– 9 Kcal Row

We remember the Dutch victims of Wartime violence on the 4th of May. All these different experiences and stories converge on 4th of May. Today, at 8p.m., the entire country, including those who experienced the war first hand and everyone else who recognises the civic importance of remembering – commemorates the victims of wartime violence in 2 min. of silence.