ringmu

WOD 10-07-2018

WOD

A. Sots Press
2|10|’60

B. Snatch Balance
3|5|2″

C. 21-18-15-12-9-6-3 of:
– Ring Dips or Parallettes Bars
– Overhead Squat

pushupNorm

WOD 09-07-2018

WOD

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

B. 5 Rounds of:
– 500 Mtr Row
– 10 Burpees over the Rower

scoreskeeptrack

WOD 08-07-2018

WOD

A. 400 Mtr Sandbag Bearhug Carry

B. Descending ladder of *10*9*8*7*6*5*4*3*2*1*:
– Kettlebell Snatches 
– * 10 Burpees

C. BuddyWOD – You Go, I Go:
10R*10L*8R*8L*6R*6L*etc. till 1* of:
– Suitcase Deadlift (right/left arm) BWkg
– * 30 Mtr Suitcase Farmers Carry BWkg

vera_hspu

WOD 07-07-2018

WOD

A. 5 Min. EMOM of: 1 (Les less) Rope Climb

B. Bar Muscle Up Practice

C. 20 Min. EMOM of:
– Odd Min.: 3 Bar Muscle Ups
– Even Min.: 3 (Strict) Handstand Push Ups

High5

WOD 06-07-2018

WOD

A. KB Turkish Get Up
2|8 (L+R)|’60

B. HeroWOD – “T”
5 Rounds of:
– 100 Mtr Sprint
– 10 Squat Clean Thrusters 52,5/35kg
– 15 Kettlebel Swings (Rus) 32/24kg
– 100 Mtr Sprint

2 Min. Rest between the rounds!

pushup

WOD 05-07-2018

WOD

A. Muscle Snatch
5|2|’30

B. Power Snatch
5|2|’30

C. 8 Rounds of 1 Min.:
– 10 Burpees over the Bar
– ME reps of Power Snatches 70/50kg

2 Min. Rest between the rounds

gotpullups

WOD 04-07-2018

WOD

A. Mobility & Movement Standards WOD

B. CrossFit’s – “Candy”
5 Rounds of:
– 20 Pull Ups
– 40 Push Ups
– 60 Airsquats

17807576_10158528901630343_7098396460929480800_o

NEWS 03-07-2018

31-07-1983 *** RIP *** 02-07-2018

We are very sad to share with you that CFA member Constantijn van Nispen died in his sleep yesterday morning.

We will definitely miss him around. He was a true friend to us and to all the other box members. With his big smile, funny stories, his great motivation to improve his squats and his new startup company – Sprynter!!

Our thoughts and pryers go out to his family and friends.
We are very sorry for their loss.

barmu(1)

WOD 03-07-2018

WOD

A. 5 Sets of the following Snatch complex:
– 1 High Pull
– 1 Power Snatch
– 1 Squat Snatch

B. 15 Min EMOM of:
– 1st Min.: 10 Overhead Squat 
– 2nd Min.: 5 (Strict) Toes to Bar
– 3rd Min.: 10 Kettlebell Swings (Rus) 28/24kg

Loes

WOD 02-07-2018

WOD

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

B. 18 Min. AMRAP of:
– 50 Double Unders
– 10 Shoulder to Overhead 50/35kg
– 10 Lateral Burpees