EdithOH

WOD 27-11-2017

WOD

A. (Strict) Shoulder Press
3|5|2″
1-0-1-0

B. HeroWOD – “Garret”
3 Rounds of:
– 75 Airsquats
– 25 Handstand Push Ups
– 25 L-Sit Pull Ups

stuk

WOD 26-11-2017

WOD

A. Handstand Walk Practice

B. Snatch Waves 
2 Sets of 6 Waves

The waves are getting intense as the weights go up, 
but all the hard work continues to transfer those strength gains into big lifts!

aziz

WOD 24-11-2017

WOD

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

B. For time:
Buy In: 1600 Mtr Run

5 Rounds of “Cindy”:
– 5 Pull Ups
– 10 Push Ups
– 15 Airsquats

5 Rounds of “Nate”:
– 2 Muscle Ups
– 4 Handstand Push Ups
– 8 Kettlebell Swings (USA) 24/16kg

Buy Out: 1600 Mtr Run

judge

WOD 23-11-2017

WOD

A. 10 Min. EMOM of:
– Odd Min.: 5 WallClimbers
– Even Min.: 10 V-Ups

B. Toes to Bar Practice

C. 15 Min. AMRAP of:
– 5 Thrusters 70/50kg
– 10 Toes to Bar
– 15 Box Jumps Overs 60/50cm

dumbellsmental

WOD 22-11-2017

WOD

A. Overhead Squat
2|3|2″
1-0-1-0

B. Snatch Accessory Work
Drop Snatch
2|3|2″
Hang Snatch
2|3|2″

C. 8 Rounds of:
– 500 Mtr Row
– 1 Min. Rest

rowing

WOD 21-11-2017

WOD

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

B. Let’s Workout!
– Tabata Back Squats 40/30kg
– 1 Min. Rest
– Tabata L-Sit Hold
– 1 Min. Rest
– Tabata Ring Rows
– 1 Min. Rest
– Tabata Handstand Hold
– 1 Min. Rest
– Tabata Kcal Row

Note: Scores will be total reps or sec. of the L-Sit & Handstand Hold.

Perry_Line_HSPU

WOD 20-11-2017

WOD

A. Split Squat
2|8 (L+R)|2″

B. Good Morning
3|10|2″

C. 10 Min. EMOM of:
– Odd Min.: 10 Deadlifts 100/80kg
– Even Min.: 10 Burpees over the Bar

5 Min. Rest

D. 5 Min. AMRAP of:
– 15 Kcal Row
– 10 Burpees over the Rower

PIXRX (1 van 2)

WOD 19-11-2017

WOD

A. We go to the Running track “Arsenal”!

B. HeroWOD – “Griff”
For time:
– 800 Mtr Run
– 400 Mtr Run Backwards
– 800 Mtr Run
– 400 Mtr Run Backwards

Note: Bring your running shoes along!

We’re hosting this weekend the CrossFit Weightlifting Course Level2
with Beau Burgener and Team Burgener, experts on CrossFit Weightlifting. 
More info you will find at 
www.crossfitweightlifting.com
 
There will be NO Open Box classes available today! CrossFit classes will be outside!

jump

WOD 18-11-2017

WOD

A. 400 Mtr Sandbag Walk 

B. Medball Clean Practice

C. For time we “WOD with Balls”
– 10 Wallball Shots 20/14lbs
– 400 Mtr Run with Medball
– 30 Wallball Shots
– 200 Mtr Run with Medball
– 40 Wallball Shots
– 100 Mtr Run with Medball
– 50 Wallball Shots

We’re hosting this weekend the CrossFit Weightlifting Course Level2
with Beau Burgener and Team Burgener, experts on CrossFit Weightlifting. 
More info you will find at 
www.crossfitweightlifting.com
 
There will be NO Open Box classes available today! CrossFit classes will be outside!

BTD'16_PIXRX

WOD 17-11-2017

WOD

A. Muscle Up Practice

B. Buddy Cardio Circuit of:
– 8 Min. of ME Double Unders (4 Rds of 1 Min.)
– 1 Min. Rest (Rotate)
– 8 Min. of ME Kcal Row (4 Rds of 1 Min.)
– 1 Min. Rest (Rotate)
– 8 Min. of ME 20 Mtr Cone (Shuttle) Sprint (4 Rds of 1 Min.)

Note: We’ll have 3 different scores in the end!