MOH

WOD 21-01-2018

WOD

A. Snatch Practice
– Snatch Pulls 3|2
– Drop Snatch 3|2
– Hang Snatch 4|2
– Squat Snatch 5|1 @ 75%

B. Benchmark – “Isabel”
30 Snatches for time! 61/43kg

(Power Snatch, Squat Snatch and Split Snatch is acceptable!)

chalkthefuckup

WOD 20-01-2018

WOD

A. Wall Climbers
3|3|’60

B. Handstand, Handstand Walk Practice 
Handstand Walk around the Box
3|3|’60
Shoulder Taps against the Wall
3|3|’60

C. 12 Min. AMRAP of:
– 10 Sandbag Deadlifts (Green)
– 10 Sandbag Push Ups
– 10 Stepping Lunges (Alt.)
– 400 Mtr Run with Sandbag on the Shoulders

stuk

WOD 19-01-2018

WOD

A. Split Squat
2|8 (L+R)|’90
3-1-2-0

B. (Squat) Clean
5|1|3″ @90-95%

C. Overhead Squat
3|5|’90
3-2-1-0

D. 4 Rounds of:
– 1st Min.: ME Pull Ups
– 2nd Min.: ME Shoulder to overhead 40/30kg
– 3rd Min.: ME Double Unders
– 1 Min.: Rest

floorlines

WOD 18-01-2018

WOD

A. Bench Press
2-5|5-8|3″
3-1-1-1

B. BuddyWOD – You Go, I Go:
4 Rounds for total of Kcal & Mtrs:
– 2 Min.: Kcal Row
– 1 Min.: Rest
– 2 Min.: Sled Drag Anyhow BWkg
– 1 Min.: Rest

Note: When Bud1 starts with the Sled Drag, Bud2 will start with Rowing.

mario

WOD 17-01-2018

WOD

A. Front Squat
2-5|5-8|3″
3-1-1-1

B. Power Clean
5|2|’90

C. The Extended Benchmark – “Cindy XXX”
20 Min. AMRAP of:
– 10 Pull Ups
– 20 Push Ups
– 30 Airsquats
– 15 pullUps
– 30 Push Ups
– 45 Airsquats
– 20 Pull Ups
– 40 Push Ups
– 60 Airsquats
– 25 Pull Ups
– 50 Push Ups
– 75 Airsquats
– 30 Pull Ups
– 60 Push Ups
– 90 Airsquats

together

WOD 16-01-2018

WOD

A. (Strict) Press
2-5|5-8|3″
3-1-1-1

B. (Weighted) Pull Ups
2-5|5-8|3″
3-1-1-1

C. Split Jerk Practice
( Load: 50-70% Max.)

waldo

WOD 15-01-2018

WOD

A. Back Squat
2-5|5-8|3″
3-1-1-1

B. Romanian Deadlift
3|3|3″
3-0-1-0

C1. 20 Min. AMRAP of:
– 5 Squat Cleans 50/35kg
– 10 Burpees over th Bar
– 15 Sumo Deadlift High Pulls 50/35kg

C2. With EMOM of 10 Consecutive Double Unders

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

crossfit amsterdam-6

WOD 13-01-2018

WOD

A. Good Morning
2|15|’30

B. KB Turkish Get Up
3|5 (L+R)|’90

C. BuddyWOD – You Go, I Go:
1) 3 Attempts: ME Speedsteps in 1 Min.
1 Min. Rest
2) 3 Attempts: ME Double Unders in 2 Min.
2 Min. Rest
3) 3 Attempts: ME Kcal Row in 3 Min.

Score is total reps of your best scores of 1, 2 and 3.
Note: Bring your speed rope along!

qualifier

WOD 12-01-2018

WOD

A. Split Squat
2|8 (L+R)|’90
3-1-2-0

B. Power Clean
5|2|’90

C. Squat Clean
5|1|3″

D. Clean Practice
(Load: 50-70% Max.)