BTD'16_PIXRX

WOD 17-11-2017

WOD

A. Muscle Up Practice

B. Buddy Cardio Circuit of:
– 8 Min. of ME Double Unders (4 Rds of 1 Min.)
– 1 Min. Rest (Rotate)
– 8 Min. of ME Kcal Row (4 Rds of 1 Min.)
– 1 Min. Rest (Rotate)
– 8 Min. of ME 20 Mtr Cone (Shuttle) Sprint (4 Rds of 1 Min.)

Note: We’ll have 3 different scores in the end!

triplet

WOD 16-11-2017

WOD

A. Sots Press
2|15|’60

B. (Heavy) Snatch Pulls
7|2|’90

C. 10-9-8-7-….3-2-1 reps – Descending ladder of:
– Sandbag over the Shoulder
– 60 Mtr (30-30 mtr) Sandbag 
Bearhug Carry 
– With EMOM of 2 Burpees!

du's

WOD 15-11-2107

WOD

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

B. For time:
– 50 Double Unders
– 50 Pistol Squats (Alt.)
– 50 Knees to Elbow
– 50 Thrusters 43/30kg
– 50 Toes to Bar
– 50 Pistol Squats (Alt.)
– 50 Double Unders

HSPU_explenation

WOD 14-11-2017

WOD

A. Wall Climbers
3|5|’60

B. 10 Min. EMOM of:
– Odd Min.: 10 Toes to Bar
– Even Min.: 5 (Strict) Pull Ups

C. 5 Rounds of:
– 15 Kcal Row
– 10 Burpees over the Rower

oh

WOD 13-11-2017

WOD

A. (Heavy) Squat Clean
7|2|3″

B. Let’s AMRAP this!!
1) 2 Min. AMRAP of: ME Thrusters
3 Min. Rest
2) 2 Min. AMRAP of: ME Sumo Deadlift High Pulls
3 Min. Rest
3) 2 Min. AMRAP of: Ground to Overhead
3 Min. Rest
4) 2 Min. AMRAP of: Shoulder to Overhead
3 Min. Rest
5) 2 Min. AMRAP of: Hang Power Cleans

Score: Power Output! (Total reps x kg)
Note: Change weights before every new AMRAP!

supinate_pullup

WOD 12-11-2017

WOD

A. (Weighted) Pull Ups
4|5-8|3″

B. (Weighted) Dips
4|5-8|3″

C. “Odd Run” for time:
– 800 Mtr Run
– 400 Mtr Run (Backward)
– 400 Mtr AmmoBox Run 10kg
– 400 Mtr Log Run
– 400 Mtr JerryCan Run 20/15l
– 400 Mtr Run (Backward)
– 800 Mtr Run

sjaak

WOD 11-11-2017

WOD

A. 10 Min. EMOM of 1 (Legless) Rope Climb

B. Tabata L-Sit & Hollow Rocks

C. 5 Min. AMRAP of: Burpees to Target

3 Min. Rest

D. 10 Min. EMOM of:
– Odd Min.: 5 Power Cleans 60/40kg
– Even Min.: 5 Push Jerks

Note: Rest position, is your front rack!
Drop the bar = 10 Burpees!

No Strongman classes today. We give the CFA On Ramp Course for new athletes.
Consider to join a CrossFit, CrossFit@ThePark class or a Open Box session today!

judge_edith

WOD 10-11-2017

WOD

A. Mobility & Movement Standards WOD

B. HeroWOD – “Nutts”
For time:
– 10 Handstand Push Ups
– 15 Deadlifts 100/80kg
– 25 Box Jumps 72/60cm
– 50 Pull Ups
– 100 Wallball Shots 20/14lbs
– 200 Double Unders
– 400 Mtr Run with Bumper plate 20/15kg

Peter_Kettlebells

WOD 09-11-2017

WOD

A. KB Turkish Get Up
3|8 (L+R)|’60

B. KB Windmill
3|8 (L+R)|’60

C. 5 Rounds of:
– 10 Kcal Row
– 20 KB Snatches (L+R=1Rep) 24/16kg
– 30 Mtr KB Overhead Lunges 24/16kg

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

Loes_stuk

WOD 08-11-2017

WOD

A. Handstand Walk Practice

B. Benchmark – “Angie”
For time:
– 100 Pull Ups
– 100 Push Ups
– 100 Sit Ups
– 100 Airsquats

Time cap: 30 Min.