ladies

WOD 21-07-2017

WOD – “Friday Heroes”!

A. Mobility & Movement Standards WOD

B. HeroWOD – “Jason”
For time:
– 100 Airsquats
– 5 Muscle Ups
– 75 Airsquats
– 10 Muscle Ups
– 50 Airsquats
– 15 Muscle Ups
– 25 Airsquats
– 20 Muscle Ups

Or: 2 (Strict) Pull Ups, 1 (Ring) Dip (= 1 Muscle Up) vs Airsquats

EdithOH

WOD 20-07-2017

WOD

A. (Jerk Block) Snatches – Cluster Set
3|5×1|’20|3″

B. BuddyWOD – You Go, I Go
For time:
– 12 Bar Facing Burpees
– 12 Power Cleans 30/20kg
– 10 Bar Facing Burpees
– 10 Muscle Clean 30/20kg
– 8 Bar Facing Burpees
– 8 Squat Cleans 30/20kg
– 6 Bar Facing Burpees
– 6 Thrusters 30/20kg
– 4 Bar Facing Burpees
– 4 Clusters 30/20kg

waldo

WOD 19-07-2017

WOD

A. Mobility & Movement Standards WOD

B. For time:
– 50 Kcal Row
– 50 Box Jumps 72/60cm
– 50 Kettlebell Swings (USA) 24/16kg
– 50 Knees to Elbow
– 50 Wallball Shots 20/14lbs
– 50 Burpees

maarten_OH

WOD 18-07-2017

WOD

A. Toes to Bar – Double Tabata (buddy pairs)

B. Battle Ropes Waves – Double Tabata (buddy pairs)

C. For “KG’s” and “Quality” of:
5-5-5-5-5 | Power Clean – Hang Clean – Front Squat – Clean – Push Jerk
4-4-4-4 | Hang Clean – Front Squat – Clean – Push Jerk
3-3-3 | Front Squat – Clean – Push Jerk
2-2 | Clean – Push Jerk
1 | Clean & Jerk

Note: Every series should be done without rest!
– Inbetween series you may rest as long as you needed!
– Increase weight every new series!
– In every series 1 Exc. drop out!

Loes_stuk

WOD 17-07-2017

WOD

A. Snatch Practice @70%

B. 5x 4 Min. Rounds of:
– 1st Min.: ME Double Unders
– 2nd Min.: ME Kcal Rowing
– 3rd Min.: ME Burpees over the Rower
– 4rd Min.: Rest

(ME = Max Effort!)

16.4 CrossFit Amsterdam_PIXRX (111 van 158) (1)

WOD 16-07-2017

WOD

A. KB Turkish Get Up
3|5 (L+R)|’60

B. KB Snatch Practice

C. 21*21*15*15*9*9* of:
– KB Snatch Left Arm
– * KB Overhead Walking Lunge (Left)
– KB Snatch Right Arm
– * KB Overhead Walking Lunge (Right)

focus

WOD 15-07-2017

WOD

A. Toes to Bar Practice

B. 10 Min. EMOM of:
– Odd Min.: 5 Toes to Bar
– Even Min.: 3 Wall Climbers

C. 21-15-9 of:
Buy in: 400 Mtr Run
– Thrusters 60/40kg
– Toes to Bar
– Box Jumps 60/50cm
Buy out: 400 Mtr Run

rowing

WOD 14-07-2017

WOD – “Friday Heroes”!

A. (Jerk Block) Snatch Pulls – Cluster Set
2|3×3|’30|3″

B. HeroWOD – “Dallas Five”
– 5 Min. AMRAP of: Burpees
– 1 Min. Rest
– 5 Min. AMRAP of: 7 Deadlifts 70/50kg – 7 Box Jumps 60/50cm
– 1 Min. Rest
– 5 Min. AMRAP of: KB Turkish Get Up 20/16kg
– 1 Min. Rest
– 5 Min. AMRAP of: 7 Squat Snatches 35/25kg – 7 Push Ups
– 1 Min. Rest
– 5 Min. AMRAP of: Kcal Row

gerrie

WOD 13-07-2017

WOD

A. KB One Arm Strict Press
3|5 (L+R)|’60

B. KB Press (2x Alt.)
3|8 (L+R)|’90

C. 8 Min. EMOM of:
– 3 Muscle Ups
or:
– 2 (Strict) Pull Ups
– 1 (Ring) Dip

oh

WOD 12-07-2017

WOD

A. 10 Min. EMOM of (legless) Rope Climb

B. 5 Rounds of:
– 10 Power Cleans 60/40kg
– 5 Front Rack Forward Stepping Lunges (L+R=1Rep)
– 10 Shoulder to Overhead 60/40kg
– 5 Front Rack Backwards Stepping Lunges (L+R=1Rep)

Note:
Xtra: EMOM perform 2 Burpees over the Bar
Xtra2: If you’re done, immediately start rowing for distance.
Until the last athlete is done of your class!
Score will be your time + the total distance in mtrs.