WOD 23-05-2014

Buddy WOD 

Buy in:
A. Loadcarry 
– Buddy 1 – 400 m OH Barbell
– Buddy 2 – 400 Suitcase Walk

At Fail Change positions

B. 100 “Evil Curtis P”
– 1 Clean 30/40kg
– 1 Stepping lunge Left
– 1 Stepping lunge Right
– 1 Push Press
– 1 Stepping lunge Left
– 1 Stepping lunge Right

Note for “Evil Curtis P”;
Only one person is working at a time.
5 Burpees for every time you switch.
Total number of burpees will be done together at the end of the WOD.

WOD 22-05-2014

WOD

A. Back Squat
3-5|5-8|2″
1-0-1-0

B. Deadlift
3-5|3-5|3″
1-0-1-0

C. Shoulder Press
2-4|8-12|”45
3-0-1-0

19.00 – 21.00 Double Under Seminar by Jump’N’Rope
2 hours of Jump’N’Joy!!!

 

WOD 21-05-2013

WOD

A. MU work
Technique 25min.

B.“Griff”
– 800m Run
– 400m Run Backwards
– 800m Run
– 400m Run Backwards

19.00 and 20.00 Double Under Seminar by Jump’N’Rope
2 hours of Jump’N’Joy!!!

WOD 19-05-2014

WOD

A. Technique
Turkisch Get Up

B. For Time
– 10 Turkisch Get Up 5L+5R 24/16kg
– 90 Pushups
– 20 OverHead Squat 60/40kg
– 80 Pull ups
– 30 Burpees
– 70 KettleBell Swings US
– 40 Toes2Bar
– 60 Deadlifts 80/60
– 50 Boxjumps @60/50
– 50 Wallballs

Time Cap 45 min.

WOD 15-05-2014

WOD

For the next 3 days the box is closed!
Because a few coaches had to go to the European Regionals!

Fortunately Coaches Alex and Roy are so kind to stay in NL and introduce you guys to;
“Big Spotters Hell!” A true CrossFit Amsterdam Benchmark WOD.

Curious?
Come to Hoofddorp tonight and see what Alex and Roy have in mind for you!
We gather at 19.30 at the parking lot of Restaurant “Vork & Mes”.
Paviljoenlaan 1, 2131 LZ Hoofddorp

“Prepare for the unknown and the unknowable! Prepare for fun!”

P.s. On Sunday we have Open Box with Alex!
Monday Mornings classes are cancelled, see you Monday afternoon!

WOD 14-05-2014

WOD

A. Tech/Tactics on
– Burpees
– Deadlift form check

B. 10 min AMRAP
Which includes

1.) 7 min of Burpees

2.) 3 min to complete;
21-15-9
– Deadlifts 120/80kg
– Double Unders

score is nr. Of BP’s and time of B

Time left… W.O.W.

WOD 13-05-2013

WOD

A. Mobility Work
for Pullups and Thrusters

B. “FRAN”
21-15-9
– Thrusters 42,5/30kg
– Pullups

rest 5 min

C. “Black Jack”
20-1, 19-2, 18-3 till 1-20
– Situps
– Back ext.