vera

WOD 12-10-2017

WOD

A. 3Km Rowing

B. Mobility & Movement Standards WOD

C. Team Series – “Event 17.7”
20 Min. of work, for Max reps/kg’s of:
Bud 1:
– 00:00-02:00 Handstand Push Ups
– 02:00-04:00 Rest
– 04:00-06:00 Double Unders
– 06:00-08:00 Rest
– 08:00-10:00 1 Rep Max Back Squat 
Bud 2:
– 10:00-12:00 1 Rep Max Back Squat
– 12:00-14:00 Rest
– 14:00-16:00 Double Unders
– 16:00-18:00 Rest
– 18:00-20:00 Handstand Push Ups

Note: Bring your speedrope!
We will have 3 different scores!

dumbellsmental

WOD 11-10-2017

WOD

A. Press, Push Press & Push Jerk
2|5|’90

B. Split Jerk Practice

C. 7x 2 Min. rounds of:
– 25 Kcal Row
– ME Push Jerks 90/60kg

Note: There’s no rest between the rounds!

liftofLoes

WOD 10-10-2017

WOD

A. Split Squat
2|8 (L+R)|2″
3-1-2-1

B. (Jerk Block) Cleans
5|2|2″

C. For time:
– 100 Airsquats
– 2 Rope Climbs
– 75 Airsquats
– 2 Rope Climbs
– 50 Airsquats
– 2 Rope Climbs
– 25 Airsquats
– 2 Rope Climbs

stuk

WOD 09-10-2017

WOD

A. Gymnastics FUN!

B. BuddyWOD – “Elephant”
6000kg – Ground to Overhead’s (Weight of Male Elephant)
3000kg – Ground to Overhead’s (Weight of Female Elephant)

6000kg = 80kg x 75 Reps | 60kg x 100 Reps | 40kg x 150 Reps
3000kg = 60kg x 50 Reps | 50kg x 60 Reps | 40kg x 75 Reps | 30kg x 100 Reps

BTD'16_PIXRX

WOD 08-10-2017

WOD

A. (Jerk Block) Clean Pulls
5|2|’60

B. (Jerk Block) Power Cleans
5|3|2″

C. 21-15-9 of:
– Toes to Bar
– Burpees

3 Min. Rest

D. 9-15-21 of:
– Burpee BoxJumps Overs 60/50cm
– Double Unders

aziz

WOD 07-10-2017

WOD

A. KB Turkish Get Up
3|8 (L+R)|’60

B. Back Squat – Cluster Set with 5RM
3|5×2|’20|3″

C. BuddyWOD – You Go, I Go:
14 Min. EMOM of Sled Pulling & Towing anyhow!

Note: Start with 1/2 of you & your buddy BWkg on the sled.
Every next set you add 10/5kg on the sled.
Score is total distance + kgs in the end!

debbie_barmu

WOD 06-10-2017

WOD

A. Mobility & Movement Standards WOD

B. Reebok CrossFit Games 2014 – Event 
21-15-9 COMPLEX of:
– 8 Deadlifts 70/50kg
– 7 Power Cleans  70/50kg
– 6 Power Snatches  70/50kg
– 8 Pull Ups
– 7 Chest to Bar Pull Ups
– 6 Bar Muscle Ups
– 6 Deadlifts
– 5 Power Cleans
– 5 Power Snatches
– 6 Pull Ups
– 5 Chest to Bar Pull Ups
– 4 Bar Muscle Ups
– 4 Deadlifts
– 3 Power Cleans
– 2 Power Snatches
– 4 Pull Ups
– 3 Chest to Bar Pull Ups
– 2 Bar Muscle Ups

Time cap at the RCG: 7 Min. our will be 15 Min.!
Rich Froning finishes in 4.14 Min.!

motivated_people_only (5 van 20)

WOD 05-10-2017

WOD

A. Kettlebell Z-Press (Seated)
3|8|’90

B. Sots Press
2|15|’60

C. Power Snatch
7|2|’90

D. 21/63-15/45-9/27 of:
– 21 Kcal Row
– 63 Double Unders
– 15 Kcal Row
– 45 Double Unders
– 9 Kcal Row
– 27 Double Unders

vero

WOD 04-10-2017

WOD

A. Split Squat
3|8 (L+R)|’90
3-1-2-1

B. Benchmark – “Chelsea”
30 Min. EMOM of:
– 5 Pull Ups
– 10 Push Ups
– 15 Airsquats

T2B

WOD 03-10-2017

WOD

A. Toes to Bar Practice

B. 21 Min. EMOM of:
7 Rounds of 3 min. divided up in:
– 1st Min.: 10 Toes to Bar
– 2nd Min.: 10 Burpees over the Bar
– 3rd Min.: 10 Ground to Overhead 60/40kg