wiard

WOD 24-06-2017

WOD

Benchmark – “CrossFit Total”
– 1RM Back Squat
– 1RM Shoulder Press
– 1RM Deadlift

The way to bring more strength to the CrossFit approach is with the CrossFit Total.
The CrossFit Total is the sum of the best of three attempts at the Back Squat,
the Shoulder Press and the Deadlift. The three effective lifts in existence for developing
and testing functional strength – Mark Rippetoe (CF Journal Dec2006)

We’re hosting this weekend the CrossFit Pose Method Running Course with Wieland Heiser, expert on Running drills and Strength & Conditioning! More info you will find at www.posemethod.com!
 
There will be NO Open Box classes available today! CF Total will be inside the box!

MOH

WOD 23-06-2017

WOD

A. Mobility & Movement Standards Snatch

B. Snatch Waves
3 Sets of 6 attempts

The waves are getting intense as the weights go up, 
but all the hard work continues to transfer those strength gains into big lifts!

debbie_barmu

WOD 22-06-2017

WOD

A. Romanian Deadlift – Cluster Set with 5RM
3|5×2|’30|3″
1-0-1-0

B. 5 Rounds for reps of:
– 1 Min. Box Jumps 60/50cm
– 1 Min. Wallball Shots 20/14lbs
– 1 Min. Kcal Row
– 1 Min. Rest

maarten_tosca

WOD 21-06-2017

WOD

A. Mobility & Movement Standards WOD

B. HeroWOD – “PAT”
6 Rounds of:
– 25 Pull Ups
– 15 Mtr Frontrack Lunges 35/25kg
– 25 Push Ups
– 15 Mtr Frontrack Lunges 35/25kg

If you’ve a amour vest of 20lbs, wear it!

judge

WOD 19-06-2017

WOD

A. Pull Ups (Weighted)
3|8-12|’90

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

C. 4 Rounds of:
– 50 Single Unders
– 400 Mtr Run
– 30 Double Unders
– 20 Kcal Row
– 10 Triple Unders

KBs

WOD 18-06-2017

WOD

A. 400 Mtr Sandbag Carry 45/35kg

B. 10 Min. EMOM of:
– Odd Min.: 5 Ground to Overhead with Sandbag
– Even Min.: 10 Burpees

C. 4 Rounds of:
– 2x 50 Mtr Kb Waiters Walk 2x 24/26kg 
– 2x 60 Mtr Sprint
– 2x 70 Mtr Kb Farmers Walk 2x 24/16kg

We’re hosting this weekend the CrossFit Kids Course with Dr. Jon Gary and Jennifer Charlesworth, experts on Strength & Conditioning for kids! More info you will find at www.kids.crossfit.com!
 
There will be NO Mobility, CrossFit&Parents or Open Box classes available today! CrossFit classes will be outside!

motivated_people_only (1 van 8)

WOD 17-06-2017

WOD

A. Mobility & Movements Standards WOD

B. BuddyWOD – You Go, I Go:
For time:
– 100 Log Presses
– 1 Km Log Run
– 100 Mtr Log Swim
– 200 (100-100)Mtr Log Overhead Lunges
– 100 Mtr Log Swim
– 1 Km Log Run (return to the box)
– 100 Log Presses

We’re hosting this weekend the CrossFit Kids Course with Dr. Jon Gary and Jennifer Charlesworth, experts on Strength & Conditioning for kids! More info you will find at www.kids.crossfit.com!
 
There will be NO Open Box classes available today! CrossFit classes will be outside!

waldo

WOD 16-06-2017

WOD (Beach Throwdown Qualifiers 2017 Prep)

A. Mobility & Movement Standards WOD

B. BuddyWOD – You Go, I Go:
For time:
– 100 Wallball Shots 20/14lbs
– 80 Kettlebell Swings (Rus) 24/16kg
– 60 Squat Cleans 60/40kg
– 40 Toes to Bar
– 800 Mtr Run with Wallball 20/14lbs
– 40 Toes to Bar
– 60 Squat Cleans
– 80 Kettlebell Swings
– 100 Wallball Shots

On Saturday we programmed a awesome SwimWOD, because of the sunny weather!
Bring extra clothes with you!

HSPU_explenation

WOD 15-06-2017

WOD

A. (Free) Handstand Hold
8|ME|’90

B. Bar Muscle Up Practice

C. 7 Rounds for Quality of:
– 14 Mtr Handstand Walk
– 7 Bar Muscle Ups