oh

WOD 01-07-2018

WOD

A. 16 Min. to find your 3RM Thruster

B. RCG 2018 – Regionals – Event 6
For time:
– 4 Rope Climbs
– 16 Thrusters 70/50kg
– 3 Rope Climbs
– 12 Thrusters
– 2 Rope Climbs
– 8 Thrusters

Time Cap: 10 Min. (Officially 7 Min.)

motivated_people_only (1 van 8)

WOD 30-06-2018

WOD

A. Buddy Work – Run with the Log to the Island

B. Log Work – The best out of 3 Attempts: ???

C. 3 Rounds of:
– 200 Mtr (2x 100 Mtr) Swim with the Log
– 400 Mtr (Run around the Island) together with the Log

Note: Bring swim clothes and shoes along. We don’t swim without shoes (because of the sharks in the Amsterdam canals).

edith1

WOD 29-06-2018

WOD

A. Gymnastic’s Muscle Ups Work 
– Beat Swings
– High Swings
– Transitions
– Negatives

B. BuddyWOD – You Go, I Go:
20 Min. EMOM of:
– Odd Min.: Bud1 – 50 sec ME Sled Drag Anyhow – Bud2 – 10 sec to change
– Even Min.: Bud2 – 50 sec ME Sled Drag Anyhow – Bud1 – 10 sec to change

Tonight we have a party! It’s time for the CFA Summer Night Disco!, and we celebrate that with a workout, BBQ, drinks and really nice music (Dj Mark Kantina – resident CFA) We would like to welcome you all between 18:00-18:15h. At 18:30h the whiteboard talk will start, follows with the general warming up for the workout! Please, be in time!

Side note for the Saturday WOD: Bring your swimming gear with you!

theopen17.5

WOD 28-06-2018

WOD

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

B. Benchmark – “Kelly”
5 Rounds of:
– 400 Mtr Run
– 30 Box Jumps 60/50cm
– 30 Wallball Shots 20/14lbs

liften

WOD 27-06-2018

WOD

A. Snatch Pulls
5|2|2″

B. 5 Sets of the following Snatch complex:
– 2 Hang Snatch
– 1 Squat Snatch

C. 20 Min. AMRAP of:
– 5 Snatches 43/30kg
– 3 Ring Muscle Ups

judgeing

WOD 26-06-2018

WOD

A. Mobility & Movement Standards WOD

B. BuddyWOD – You Go, I Go:
3 Rounds of:
– 25 Toes to Bar
– 25 Bar Facing Burpees
– 25 Power Cleans 60/45kg
– 1x 400 Mtr Run
2 Rounds of:
– 25 Toes to Bar
– 25 Bar Facing Burpees
– 25 Power Cleans 60/45kg
– 1x 400 Mtr Run
1 Rounds of:
– 25 Toes to Bar
– 25 Bar Facing Burpees
– 25 Power Cleans 60/45kg

Time Cap: 33 Min.

PIXRX (1 van 3)

WOD 25-06-2018

WOD

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

B. Gymnastic’s Muscle Ups Work 
– Beat Swings
– High Swings
– Transitions
– Negatives

judge_edith

WOD 24-06-2018

WOD

A. Handstand Practice

B. Reebok CrossFit Games – OPEN 18.1
20 Min. AMRAP of:
– 8 Toes to Bar
– 10 Dumbbell Hang Clean & Jerks 22.5/15kg
– 14/12 Kcal Row

dumbells

WOD 23-06-2018

WOD

A. One Arm Db Lunges (Alt.)
2|60 mtr|3″

B. For time:
– 21 Dumbbell Trusters
– 400 Mtr Run
– 18 Dumbbell Trusters
– 400 Mtr Run
– 15 Dumbbell Trusters
– 400 Mtr Run

Note: Double handed, no kg prescribed)

Buddy

WOD 22-06-2018

WOD

A. General Warming Up!

B. Descending ladder of suicides over the distances:
0-5-0*, 0-10-0*, 0-20-0*, 0-30-0* Mtr. of Bearcrawls
– Bearcrawl Forward
– *Bearcrawl Backward

C. CrossFit’s – “G.I. Jane”
– 100 Burpee Pull Ups