WOD 2014!

Happy New Year!!!
Make this a year with lots of PB’s, in the box and in your life in general.
We hope you’ll enjoy the first WOD of 2014!

 

WOD 2014
For time, with a total of 2014 reps
– 400m Run
– 100 Stepping Lunges
– 100 Squats
– 400m Run
– 100 Push Ups
– 100 Sit Ups
– 400m Run
– 100 Stepping Lunges
– 100 Squats
– 200 Double Unders
end this WOD with 14 Summersaults to tumble into the new year…

We save the best for last!

WOD

“Mind F#ck”
100 Curtis P for time

1x Curtis P =
Hang Squat Clean +
Lunge Left +
Lunge Right+
Push Press

 

We wish all our members, friends and families a great New Years Eve!
May you have the time of your life and end this year with a BANG!
A safe bang… one armed pull ups are very difficult…

WOD 30-12-2013

WOD

A. Back Squat
3-5 (3-5) 3″

B. 15 min AMRAP
– 10 K2E
– 10 Thrusters 40/30
– 10 Pullups
– 10 KB Swings 24/20
– 50 DU’s

E.M.O.M. 2 Burpee-stars

WOD 24-12-2013

WOD

A. Press – Push Press
3-5 |3-5| 3″
Right after 3-5 reps shoulder press, 5 reps Push Press.

B. “Jingle Bells!”
15 min AMRAP
24 Kettle bell swings
12 Box Jumps
13 Waiters-stepping-Lunges, with Kettle Bell
E.M.O.M. 1 Deadlift @ 5RM weight.

WOD 23-12-2013

WOD

A. Split Squat
2-4 |8-12| ’90

B. Griff
For time:
– Run 800m
– Run 400m Backwards
– Run 800m
– Run 400m Backwards

WOD 21-12-2013

WOD

A. 5 x Press to Push Press
– 5x 5RM Press, after that max reps Push Press
– 2 minutes break in between sets

B. 5 Rounds for time
– 10 Deadlifts 100/80kg
– 50 Double Unders

WOD 19-12-2013

Dutch Hero

“Mark Weijdt”

Today we will honor Sergeant Mark Weijdt.
He was killed on his mission in Afganistan in 2008.

The WOD:
5 rounds for time:
– 19 chest to bar pull ups
– 12 box jumps 72/60 inch
– 8 squats clean 75/45kg