ver

WOD 07-12-2017

WOD

A. 5 Rounds of the following Snatch complex:
– 2 High Hang Snatch
– 2 Hang Snatch

B. Buddy Cardio Circuit of:
– 6 Min. of ME Kcal Assault Bike (3 Rds of 1 Min.)
– 1 Min. Rest 
– 6 Min. of ME Double Unders (3 Rds of 1 Min.)
– 1 Min. Rest
– 6 Min. of ME Kcal Row (3 Rds of 1 Min.)

HSPUline

WOD 06-12-2017

WOD

A. 5 Rounds of:
– 3 Shoulder Presses
– 4 Push Presses
– 5 Push Jerks
– 2 Min. Rest, between the rounds

B. For time:
– 100 Mtr Handstand Walk
(EMOM 5 Burpees, starting the WOD with 5 Burpees)
(Scaling options available!)

Time Cap: 20 Min.

floorlines

WOD 05-12-2017

WOD

A. Tabata Hollow Rocks!
(L-Sit Reverse Tabata & Paralettes FUN! 3|1)

B. For time:
– 400 Mtr Run
– 21 Deadlifts 140/100kg
– 300 Mtr Run
– 15 Deadlifts
– 200 Mtr Run
– 9 Deadlifts
– 100 Mtr Run

ilse_barmu

WOD 04-12-2017

WOD

A. Overhead Squat – Cluster Set
2|7×1|’20|3″
1-0-1-0

B. 5 Rounds of:
– 5 Power Snatches 60/40kg
– 10 Overhead Squat 60/40kg
– 15 Toes to Bar
– 20 Double Unders

chalkthefuckup

WOD 03-12-2017

WOD

A. Bench Press – Cluster Set @5RM
3|5×2|’20|3″
1-0-1-0

B. (Weighted) Pull Ups 
3|5×2|’20|3″
1-0-1-0

C. 6x 3 Min. Rounds of:
– 1st Min. ME Kcal Row
– 2nd Min. ME Burpees over the Rower
– 3rd Min. Rest

qualifier

WOD 02-12-2017

WOD

A. Front Squats
3|2|3″

B. (Jerk Block) Cleans
4|2|2″

C. (Heavy) Clean Pulls
3|2|3″
Followed by searching your best 1RM Clean!

crossfit amsterdam

WOD 01-12-2017

WOD

A. Muscle Snatch
5|2|’60

B. Power Snatch
5|2|’60

C. For time:
– 50 Kcal Row
– 100 Double Unders
– 40 Kcal Row
– 80 Double Unders
– 30 Kcal Row
– 60 Double Unders
– 20 Kcal Row
– 40 Double Unders
– 10 Kcal Row
– 20 Double Unders

edith

WOD 30-11-2017

WOD

A. Front Squat – Cluster Set @5RM
3|5×2|’20|3″
1-0-1-0

B. 20 Min. EMOM of:
– Odd Min.: 10 Toes to Bar
– Even Min.: 5 Squat Cleans 70/50

Loes_stuk

WOD 29-11-2017

WOD

A. Handstand Practice
(Hand-balancing, -Walk)

B. HeroWOD – “Nate”
20 Min. AMRAP of:
Buy In: 1600 Mtr Run
– 2 (Ring) Muscle Ups
– 4 Handstand Push Ups
– 8 Kettlebell Swings (USA) 24/16kg

sjaak

WOD 28-11-2017

WOD

A. (Jerk Block) Cleans
8|2|’60

B. Let’s Workout!!
6 Min. EMOM of:
– Odd Min.: ME Thrusters 40/30kg
– Even Min.: Rest
Score1) is total reps

1 Min. Rest

2 Min.: Make the exact nr of reps of your Thrusters
in Rowing Pulls! 
Score2) is total Kcal

1 Min. Rest

Score1+2, becomes your total sec. to perform ME Power Cleans + Push Presses!
Score3) is total reps of PC + PP