coachTos&Maarten

WOD 26-05-2017

WOD  (Beach Throwdown Qualifiers 2017 Prep)

A. Squat Clean Piramide in kgs
5 (60%) – 4 (70%) – 3 (80%) – 2 (90%) – 1 (100%)
1 (100%) – 2 (90%) – 3 (80%)- 4 (70%) – 5 (60%)

Rest as needed between the sets!

B. BuddyWOD – I Go, You Go:
1) 3 Rounds of:
– 50 Sec. ME Kcal Assault Bike
– 10 Sec. to switch to Bud2

2) 3 Rounds of:
– 50 Sec. ME Speedsteps
– 10 Sec. to switch to Bud2

3) 3 Rounds of:
– 50 Sec. ME Kcal Rowing
– 10 Sec. to switch to Bud2

4) 3 Rounds of:
– 50 Sec. ME Burpees
– 10 Sec. to switch to Bud2

Tomorrow we’ll host the Beach Throwdown Qualifiers 2017 in the box. If you’re participate, consider a restday!
Whiteboard talk will start Saturday at 08:30 am. First heat of WOD1 will start at 09:15 am. To all athletes; please be in time! 
On the Saturday, there’ll be NO CrossFit, CrossFit@ThePark, Strongman or Open Box classes available. 
Come and encourage your trainingsbuddies!! See you at the BOX!!!

Edith_barmu

WOD 25-05-2017

WOD

A. Pull Ups (Kipping) Practice
7|3

B. Movement Practice WOD

C. 14 Min. EMOM of:
– Odd Min.: 3 Bar Muscle Ups
– Even Min.: 5 Handstand Push Ups

judging wallballs

WOD 24-05-2017

WOD

A. Mobility & Movement Standards WOD

B. Benchmark – B.J. Penn UFC “Fight Gone Bad”
3 Rounds of:
– Wallball Shots 20/14lbs
– Sumo Deadlift High Pull 35/25kg
– Box Jumps 50/40cm
– Push Presses 35/25kg
– Kcal Row

In this WOD you move from each of five stations after a minute. 
The clock does not reset or stop between exercises. 

judge

WOD 23-05-2017

WOD

A. L-Sit reverse Tabata

B. Parallettes Fun!
4|’60

C. 3 Rounds of:
– 200 Single Unders
– 21 Pistol Squats (L+R=1 Rep)
– 50 Double Unders
– 15 Handstand Push Ups
– 50 Double Unders
– 9 Bar Muscle Ups

Time Cap: 20 Min.

sjaak

WOD 22-05-2017

WOD

A. Mobility & Movement Standards WOD

B. Benchmark – “The BearComplex”
7 Sets of the following sequence:
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press
(Then down to a touch and go to start the next Power Clean)

5 Rounds with resting as needed between rounds to load up!
The goal is to work up to max load on the 5th round! 
Score is max. weight used for your 5th unbroken round!

Time Cap: 25 Min.

wallballs-being judged

WOD 21-05-2017

WOD

A. KB Turkish Get Up
4|3 (L+R)|2″

B. KB One Arm Press (Strict)
3|5×2 (L+R)|3″

C. 5 Rounds of:
– 500 Mtr Row
– 50 Double Unders

jumprope_michaela

WOD 20-05-2017

WOD

A. L-Sit reverse Tabata

B. Front Squat – Cluster Set with 5RM
3|5×2|’30|3″
1-0-1-0

C. 14 Min. EMOM of:
– Odd Min.: 3 Squat Cleans @8RM
– Even Min.: 5 (Strict) Toes to Bar

perry_judge

WOD 19-05-2017

WOD  (Beach Throwdown Qualifiers 2017 Prep)

A. Ground to Overhead Kegs

B. BuddyWOD – You Go, I Go:
1) *42*30*18*
– Ground to Overhead Kegs
– * 30 Mtr (2x 15 mtr) Keg Carry per buddy
Time Cap: 8 Min.

3 Min. Recovery

2) 5 Rounds of:
– 30 Mtr Bent Over Sled Tow 1/2BWkg
– Sprint back, hand over the ope to your buddy

wiard

WOD 18-05-2017

WOD

A. Bench Press
5|5|3″
1-0-1-0

B. Benchmark – “Helen”
3 Rounds of:
– 400 Mtr Run
– 21 KB Swings (USA) 24/16kg
– 12 Pull Ups

triplet

WOD 17-05-2017

WOD

A. Hollow Body Static Hold Tabata

B. Mobility & Movement Standards WOD

C. “Tabata Just Got Worse”
Complete 32 intervals in Buddy couples of:
1) Kcal Assault Bike
– 2 Min. Recovery Row
2) KB Goblet Squat 24/16kg
– 2 Min. Recovery Row
3) Burpees
– 2 Min. Recovery Row
4) Kcal Row