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wallballs

WOD 26-07-2018

WOD

A. (Strict) Press
3|5-8|3″
3-1-x-1

B. 21 Min. EMOM of Quality:
– 1st Min.: 21 Consecutive Double Unders
– 2nd Min.: 15 Toes to Bar
– 3rd Min.: 9 KB Turkish Get Ups 20/16kg

judgeing

WOD 26-06-2018

WOD

A. Mobility & Movement Standards WOD

B. BuddyWOD – You Go, I Go:
3 Rounds of:
– 25 Toes to Bar
– 25 Bar Facing Burpees
– 25 Power Cleans 60/45kg
– 1x 400 Mtr Run
2 Rounds of:
– 25 Toes to Bar
– 25 Bar Facing Burpees
– 25 Power Cleans 60/45kg
– 1x 400 Mtr Run
1 Rounds of:
– 25 Toes to Bar
– 25 Bar Facing Burpees
– 25 Power Cleans 60/45kg

Time Cap: 33 Min.

judge_edith

WOD 24-06-2018

WOD

A. Handstand Practice

B. Reebok CrossFit Games – OPEN 18.1
20 Min. AMRAP of:
– 8 Toes to Bar
– 10 Dumbbell Hang Clean & Jerks 22.5/15kg
– 14/12 Kcal Row

stuk

WOD 13-05-2018

WOD

A. 400 Mtr Bearhug Sandbag Carry
(EMOM of 5 Burpees)

B. Toes to Bar vs Double Unders
2-4, 4-8, 6-16, 8-32, 10-64, etc.
If you’ve to break up, or can’t hang on you’re done!

C. BuddyWOD – You Go, I Go:
24 Min. EMOM of: Sled Drag anyhow!
– Odd Min.: Bud1
– Even Min.: Bud2
Max. Effort for 50 sec, 10 sec to change.
Male: 85kg / Female: 60kg

Note: Bring your speed rope along!

amber

WOD 24-04-2018

WOD

A. Bench Press
4|8-12|’90
3-0-1-0

B. 30-20-10 Reps of:
– Dumbbell Thrusters 2x 15/10kg
– Toes to Bar

judging wallballs

WOD 03-03-2018

WOD

A. Mobility & Movement Standards WOD

B. 10 Rounds of the following AMRAP:
– 30 Sec. of Toes to Bar
– 30 Sec. Rest
– 30 Sec. of Ring or Parallel Bar Dips
– 30 Sec. Rest
– 30 Sec. of Deadlifts BWkg
– 30 Sec. Rest
– 30 Sec. of Handstand Push Ups
– 30 Sec. Rest

Note: Score is total of reps!

PIXRX (1 van 1)-2

WOD 16-02-2018

WOD

A. Mobility & Movement Standards WOD

B. “Ben Bergeron – RCG OPEN Test”
20 Min. AMRAP of:
– 50 Wallball Shots 20/14lbs
– 50 Double Unders
– 40 Box Jumps 60/50cm
– 40 Toes to Bar
– 30 Chest to Bar Pull Ups
– 30 Burpees
– 20 Power Cleans 65/45kg
– 20 Push Jerks 65/45kg
– 10 Power Snatches 65/45kg
– 10 Ring Muscle Ups

HSPU_explenation

WOD 10-02-2018

WOD

A. Squat Therapy!

B. Gymnastic’s Handstand Practice!

C. 10 Round Airsquat Tabata, followed by 3 Attempts of Max. Handstand Hold

We’re hosting today the Carl Paoli – Freestyle Connection workshop
with Carl Paoli, first time in the Netherlands and THE expert on Gymnastics! 
More info you will find at 
www.freestyleconnection.com
 
Today there will be LIMITED spots for the Open Box classes available! And there’re limited CrossFit classes also!
Check the Mind&Body System for the classes. Sorry for the inconvenience!

whiteboard

WOD 14-01-2018

WOD

A. Med Ball Clean Practice
Tabata Med Ball Cleans

B. Med Ball Slams Practice
3|ME|’60 Med Ball Slams

C. 5 Rounds of:
– 20 Toes to Bar
– 20 Wallball Shots 20/14lbs

ilse_barmu

WOD 04-12-2017

WOD

A. Overhead Squat – Cluster Set
2|7×1|’20|3″
1-0-1-0

B. 5 Rounds of:
– 5 Power Snatches 60/40kg
– 10 Overhead Squat 60/40kg
– 15 Toes to Bar
– 20 Double Unders