TODAY'S WOD

HOME / TODAY'S WOD

TODAY'S WOD
    • ZA 21-10-2017
      6 Rounds:
      AMRAP in 2 Minutes --
      - 20 MedBall cleans, 
      - 20 Russian Kettlebell Swings, 24/16kg
      - 20 Box Jumps, 
      - 20 Power Snatch, 35/25
      - 20 Burpees
      - 60 Double-Unders
      Rest 2 Minutes

      Start each interval where you left off.


      VR 20-10-2017

      Strength:
      10×1 hang clean, build to a max

      As a Team of 2, For Time:
      100 Calorie Row
      100 Toes-to-Bar



      DO 18-10-2017
      Mobility work

      WOD
      3 Rounds for Time:
      50 Air Squats
      7 Burpee-Pull-Ups
      10 Hang Power Cleans 60/45kg

      WO 18-10-2017
      Strength:
      20 minutes to establish a 1RM front squat
      WOD:
      For time:
      21-15-9
      Toes to bar
      Power clean 55/35
      Handstand pushup



      DI 17-10-2017
      In teams of 3, complete as a team: 
      1k Run 
      1k Row 
      100 Burpees 
      *run together as a team but split up the row and burpees between team members 

      3 rounds 

      40 minute timecap


      VR 13-10-2017
    • Clean & Jerk Complex
    • 2 Clean + Split jerk 1x3@bar 1x3@40% 1x2@50% 1x2@60% 1x1@70%(+) - Continuing into a heavy complex for the day 
    •  
    • WOD
    • 60 seconds ON / 30 seconds REST 
      Row for calories 
      Burpees 
      Barbell front rack lunges  
      Fat rope skips 

      3 rounds




    DO 12-10-2017

    WOD:
    15 minute AMRAP:
    200m run
    10 air squat
    10 pushup
    20’s, 30’s, 40’s…
    *The 200m run starts each round.
    Post WOD at 20 minutes on the clock:
    Death by:
    3 V-ups

    WO 11-10-2017

    2 reps (low hang squat) every 2:00, for 16:00 min
    (8 s Hang Snatch)
    Conditioning
    2 Rounds for Time:
    18 Calorie Row
    15 Toes-To-Bar
    12 Power Snatches, 50/35kg
    9 Box Jump Overs



    DI 10-10-2017
    Skill:
    10 minutes working split jerk technique with an empty bar 

    WOD:

    10 rounds for time: *Optional 30 minute cap
    11 chest to bar pullup
    22 front squat 35/25kg

    MA 8-10-2017

    Deck of Cards

    ZO 7-10-2017

    metcon 09:30

    Conditioning
    6 Rounds --
    AMRAP in 2 Minutes:
    - 10 Russian Kettlebell Swings, 24/16kg
    - 30 Double-Unders
    - 10 Toes-to-Bar 
    1 Minute Rest
    Start each round where you left off the previous.


    WOD: 10:30
    Strength
    Every 3 Minutes for 15 Minutes --
    Set 1: 5 Deadlifts, 70%
    Set 2: 5 Deadlifts, 75%
    Set 3: 5 Deadlifts, 80%
    Set 4: 5 Deadlifts, 85%
    Set 5: 5 Deadlifts, 85+%

    For time on a Tabata clock:
    30-20-10
    Chest to bar pullup
    Handstand pushup


    ZA 6-10-2017

    Strength
    Every 75 Seconds for 15 Sets:
    Power Clean + Front Squat + Jerk @ 65-85% of 1RM C&J

    Start @ 65%, move up on weight every 1 to 2 sets.
    Conditioning
    EMOM for 18 Minutes --
    Minute 1: 7 Pause Overhead Squats, 30-40%, 1 second pause at bottom, for quality
    Minute 2: 8-15 (Chest-to-Bar) Pull-Ups
    Minute 3: 8-15 Toes-to-Bar


    VR 5-10-2017
    Ménage à Trois 
    With a Partner, For Time: 
    "Diane"
    21-15-9 Reps:
    Deadlifts, 100/70kg
    Handstand Push-Ups
    "Elizabeth"
    21-15-9 Reps:
    Power Cleans, 60/45kg
    Ring Dips
    "Fran"
    21-15-9 Reps:
    Thrusters, 45/30kg
    Pull-Ups



    DO 4-10-2017 Morning sessions
    • Warm-up 
      5 Close stance push-ups 
      5 Wide stance push-up 
      20sec ring support 
      2 rounds 

      Option A: 
      4-6 Box dips @tempo42X0 
      40sec weighted plank 10/5kg 
      3 rounds for quality 

      Option B: 
      EMOTM for 10 minutes: 
      Minute 1: 30sec AMRAP of ring dips 
      Minute 2: 30sec ring support 
      *Athletes who have dips will now start accumulating volume. Those who don't will start hitting the movement with assistance modifications ie. bands, toes on floor, etc
    WOD
    Complete as many rounds as possible in 10 minutes of:
    3 burpee box jump-overs
    3 deadlifts
    6 burpee box jump-overs
    6 deadlifts
    9 burpee box jump-overs
    9 deadlifts
    Etc.



    WO 4-10-2017

    Every 2 minutes for 10 minutes complete: 

    250m Row - all out 

    then 

    Every 2 minutes for 10 minutes complete: 
    90 Seconds AMRAP medball cleans 

    *Use teams of 2 alternating stations every 2 min. 
    *Scored on total amount of medballs

    DI 3-10-2017

    WOD:
    For time:
    30 clean 60/45kg
    30 shoulder to overhead
    30 bar facing burpee
    30 calorie row
     
    • MA 2-10-2017
    •  
    • TABATTA something else
    •  
    •  
    •  
    •  
    • VR 29-9-2017
    •  
    • EMOM for 18 Minutes:
      Minute 1: 3-8 Strict Toes-to-Bar
      Minute 2: 10-20m Handstand Walk
      Minute 3: 5 Deadlifts, 75-80%
    •  
    • DO 28-9-2017 Morning sessions
    • Strength:12 minutes alternating OTM:
      5-10 strict pullup (depending on ability)
      5 front squat from floor

      WOD:
      7 rounds for time: *15 minute cap
      30 double under
      20 pistol
      10 toes to bar
    • WO 27-9-2017
    • Strength
      3 Reps Every 3 Minutes for 15 Minutes @75-85% Front Squat
      Conditioning
      AMRAP in 6 Minutes:
      6 Front Squats, 45/30
      6 Shoulder-to-Overhead, 45/30
      6 Burpee Box Jumps
       
    •  
    • Di 26-9-2017
    •  
    • Strength:
      5 rounds on a 3 minute clock:
      5 strict press build to a 5RM
    • WOD:
      7 minute AMRAP:
      5 kettlebell swing 32/24
      5 burpee box overs
      10 kettlebell swing
      10 burpee box over
      15, 20…
       
    •  
    •  
    •  
    • VR 22-9-2017
    • As a Team of 2, Alternating Rounds --

      AMRAP in 8 Minutes:
      10 Power Snatches, 35/25
      30 Double-Unders 

      Rest 2 Minutes

      AMRAP in 8 Minutes:
      10 Thrusters, 45/35
      10 Bar-Facing Burpees

      Rest 2 Minutes

      AMRAP in 8 Minutes:
      5 Clean & Jerks, 60/45
      10 Toes-to-Bar
    •  
    • DO 21-9-2017
    Morning session:
    • Front Squat
    • 1x12@bar 1x8@45% 1x6@55% 1x4@65% 1x4@75% - 2 sec paused at bottom (first rep only) 4x4@85% (+) - 2 sec paused at bottom (first rep only)
    • WOD
    • EMOTM for 12 minutes complete: 

      Minute 1: 40 seconds hollow hold 
      Minute 2: 8 Handstand push-ups 

      *Handstands can be free-standing, or against wall 
      *If 8 HSPU will into hold up for 6 sets, use smaller sets that you think will be sustainable. If it feels to easy add a small deficit 
     
    • WO 20-9-2017
    • Skill MU progressions
    •  
    •  
    • 5 Rounds for time of:  
      3 MU (MU=3pullups/3dips)  
      10 Toes-To-Bar  
      21 Walking Lunge Steps (20/15kg) plate overhead)
      400m row
    •  
    • DI 19-9-2017
    •  
    • Strength:
      15 minutes to establish a 2RM hang snatch
      WOD:
      For time:
      100 overhead squat 45/30kg
      *Each minute starts with 1-5 strict pullups depending on ability. Each minute you must complete at least 1 overhead squat.
      **If you are capable of – then do
      0 strict pullup – 5 ring row
      1-5 strict pullup – 1-2 strict pullup
      5-10 strict pullup – 2-4 strict pullup
      10 + strict pullup – 5 strict pullup
      Your set of strict pullups should be unbroken for at least the first 3 minutes.
    • MA 18-9-2017
    • Wod To be announced @ Box
    •  
    •  
    • ZA 16-9-2017
    •  
    • Clean & Jerk Complex
    • Full clean + 2 Split Jerk
    • 1x5@bar 1x4@40% 1x3@50% 1x2@60% 1x2@70% 4x1@80-90%
       
    • WOD:
      For time:
      21-15-9
      Deadlift 100/70kg
      Ring dip
       

      VR 15-9-2017
    5 rounds, each for time:
    5 power clean 60/45kg
    10 front squat
    5 jerk
    20 pullup
    – Rest 90 seconds between rounds.

    DO 14-9-2017
    Wod To be announced @ Box

    WO 13-9-2017
    WOD:
    20 minute AMRAP:
    15 sumo deadlift highpull 45/30 KG
    15 bar facing burpee
    -Rest 5 minutes
    At 25 minutes on the clock, 5 minute AMRAP:
    500m row
    Dumbbell snatch 22,5/15kg



    DI 12-9-2017

    Strength
    EMOM for 10 Minutes --
    Minute 1: 3-10 Strict (Chest-to-Bar) Pull-Ups
    Minute 2: 3-10 Strict (Ring) Dips
    Rest 5 Minutes
    EMOM for 10 Minutes --
    Minute 1: 8-15 Ring Push-Ups
    Minute 2: 7-12 Strict Toes-to-Bar
    Conditioning cf den haag
    500m Row
    40 Squats
    30 Sit-Ups
    20 Push-Ups
    10 Pull-Ups





    ZA 9-9-2017
    Strength:
    15 minutes to establish:
    2RM strict press

    WOD:
    For time on a Tabata clock:
    50/40 calorie row
    200 double under (completed within 10 working windows)
    50 (GHD) situp
    50 handstand pushup



    VR 8-9-2017

    WOD:
    12 minute AMRAP:
    20 kettlebell swing24/16
    10 burpee pullup (use bar that is outside of standing reach)
    20 boxjumps

    Post WOD at 20 minutes on the clock:
    15 minutes to establish:
    3RM overhead squat (from floor)



    WO 4-9-2017
    This week chipperrrrrrrrr

    WOD:
    For time: *45 minute cap
    200m run
    20 toes to bar
    400m run
    40 handstand pushup
    600m run
    60 box jumps 60/50cm
    800m run
    80 GHD situp
    1k run
    100 wall ball shots
     
    ​DI 3-9-2017
    Strength
    Take 20 Minutes to Build to a Heavy Single Push Press
    Conditioning
    EMOM for 14 Minutes:
    Minute 1 - 7 Push Presses, 65-75% of single, off the floor
    Minute 2 - 50 Double-Unders

    ZO 3-9-2017

    Endurance Partner WOD:
    For time:
    150 kettlebell swing 24/16
    150 pushup
    150 goblet squat 24/16
    150 burpee to plate 10/5kg
    *While one partner works the other runs 200m. Partners switch every time
    a 200m run is finished.



    ZA 2-9-2017

    Strength:
    7×3 thruster
    *Build to a 3RM,

    AMRAP in 15 Minutes:
    30 Squats
    20 Handstand Push-Ups
    10 Deadlifts, 100/70Kg


    VR 1-9-2017

    Skill
    Push Press/ Push Jerk
    Conditioning
    3 Rounds for Reps:
    0:30 Push Presses
    0:30 Rest
    0:30 Slam Balls
    0:30 Rest
    0:30 Push Jerks
    0:30 Rest
    0:30 Sit-Ups
    0:30 Rest
    0:30 Row (Calories)
    0:30 Rest



    DO 31-8-2017

    Strength
    Snatch Pull + + Snatch, 12x(1+1)
    Every 90 seconds for 18 Minutes (12 sets.)
    Conditioning

    In 15 Minutes --
    800m Run
    AMRAP in Remaining Time:
    21 Shoulder-to-Overhead, 55/35kg
    15 Toes-to-Bar
    9  Power Clean, 55/35kg

    WO 30-8-2017

    Strength:
    EMOTM x 10 Minutes Perform the following complex:

    1 Deadlift
    1 Hang Clean
    1 Front Squat
    1 Jerk

    **Start moderately heavy and ascend
    WOD:
    5 Rounds for Time:
    20 Pull ups
    30 KB Swings 24/16kg
    40 Double Unders


    DI 29-8-2017

    Strength

    Deadlift 5-5-5-5-5


    Conditioning

    As a Team of 2, AMRAP in 30 Minutes:
    6 Burpees
    12 Kettlebell Swings 24/16
    18 muscle snatch 35/25kg



    WO 23-8-2017

    Conditioning

    "Fight Gone Bad!" Prep 
    Three Rounds for Reps:
    0:20 Wall Ball Shots, 
    0:40 Rest
    0:20 Sumo Deadlit High Pulls,35/25kg
    0:40 Rest
    0:20 Box Jumps,
    0:40 Rest
    0:20 Push Press, 35/25
    0:40 Rest
    0:20 Row (Calories)
    0:40 Rest



    DI 22-8-2017

    Strength:
    EMOTM x 10 Minutes Perform the following complex:
    1 Deadlift
    1 Hang Clean
    1 Front Squat
    1 Jerk
    **Start moderately heavy and ascend

    WOD:
    3 Rounds for Time:
    20 Pull ups
    30 KB Swings 24/16
    40 Double Unders



    ​MA 21-8-2017

    Timseneker wod

    ZO 20-8-2017


    As a Team of 3, AMRAP in 18 Minutes:
    15 Toes-To-Bar
    10 Deadlifts, 50/35
    5 Snatches, 50/35

    Two athletes perform the AMRAP while the third athlete is completing a 500m row. Rotate when the row is complete. Score is the amount of rounds and reps completed.

    ZA 19-8-2017

    Strength:
    7×5 push press (70-85% of 1RM)
    WOD:

    9 minute AMRAP:
    10 power snatch + overhead lunge 40/30kg
    100m row
    *Each round, add 100m to the row.

    VR 18-8-2017

    WOD:
    10 minute AMRAP:
    7 handstand pushup
    14 toes to bar
    30 double under

    Post WOD at 15 minutes on the clock:
    10 minutes to establish max for the complex:
    Clean + 3 front squat + split jerk


    DO 17-8-2017

    WOD:TBA

    WO 16-8-2017


    Strength:
    5 superset rounds on a 2 minute clock:
    5 strict press (>70% of 1RM)
    4 alternating front rack lunges (4 second negative to bring knee to floor)

    WOD:
    5 minute AMRAP:
    500m run
    Wall ball shots
    – Rest 2 minutes
    5 minute AMRAP:
    500m row
    Burpees over the rower
    – Rest 2 minutes
    5 minute AMRAP:
    200m run
    250m row
    ( L/R)Dumbbell snatch 22.5/15 kg





    DI 14-8-2017

    With a Partner, AMRAP in 24 Minutes:
    30 American Kettlebell Swings, 24/16kg
    30 Box Jumps, 
    30 Knees-to-Elbow
    30 Overhead Squats, 40/30
    30 Hang Power Snatches, 40/30

    Every 2 minutes both partners must complete 30 Double-Unders. The workout begins with Double-Unders.



    END of HOLIDAY season


    WO 2-8-2017

    • Warm-up 
      10 Ring rows 
      5 Standing false grip transition 
      15sec Bottom of push up hold 
      1 round 

      Option A: 
      10 Ring push up 
      5 False grip banded transition 
      15sec Bottom of ring dip hold 
      2 rounds for quality 

      Option B: 
      5 False grip ring chin-up 
      5 Muscle up negative to hanging L-sit 
      15sec Ring support 
      2 rounds for quality
    •  
    •  
    • WOD 
    • 1k Row 

      Then 
      12 Pull-ups 
      8 Pistols (4 per leg) 
      4 rounds 
      Then 
      2 small CFDH rounds running
      18 minute timecap



    DI 1-8-2017
    TBA

    MA 31-7-2017

    TBA


    ZO-30-7-2017

    TImmie's wake up and stay up wod

    ZA 29-7-2017 


    WOD

    5 rounds for time:
    24 medball  cleans
    18 kettlebell sumo deadlift high pull 32/24
    12 toes to bar

    Post WOD (starts 5 minutes after the wod is completed):
    For time:
    50 burpee box overs



    VR 28-7-2017 

    EMOM for 21 Minutes:
    Minute 1: 10-14 Pistols
    Minute 2: 3-5 Muscle-Ups
    Minute 3: 30-60 Double-Unders


    DO 27-7-2017 

    Strength:
    10×2 power snatch
     
    WOD:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Kettlebell thruster 16/12kg
    30 m farmer’s carry+5 DL (every 10m)
    Burpee box overs


    WO 26-7-2017

    3-3-3-3-3 Push Press

    5 rounds for time:
    500m run
    15 kettlebell swing 32/24kg
    15 toes to bar



    DI 25-7-2017

    Skill
    Push Press Push Jerk
    Strength
    5-5-5-5-5 Push Jerk

    4 Rounds --
    In 2:00:
    - 15 Push Presses, 45/30
    - 15 Box Jumps,
    - AMCAP Row
    Rest 2:00​



    VR 21-7-2017

    WOD:
    For time: *12 minute time cap
    30-20-10
    Hang power clean 50/60/70kg/ 35/40/45KG
    Shoulder to overhead

    Post WOD Rowing:
    1k
    -Rest 2 minutes
    500m
    -Rest 2 minutes
    250m


    DO 20-7-2017

    Morning classes 07:00 & 09:00
    Strength:
    Complete in 20 minutes:
    5-4-3-2-1-2-3-4-5
    Bench press (sets should be as heavy as possible while still unbroken)
    Strict pullup (weighted if possible)

    WOD:
    3 rounds for time:
    30 meter overhead walking lunge 20/15kg plate
    15 burpee pullup
    50 double under
    30 (GHD) situp

    evening SLO's Night. 19:30

    WO 19-7-2017

    5 Rounds:
    1:00 Row
    1:00 Burpee-pullups
    1:00 Rest
    1:00 Row
    1:00 30 Double-Unders + Max Distance Handstand Walk
    1:00 Rest

    Row at hardest sustainable pace..
    15/12 cal 

    DI 18-7-2017

    AMRAP in 15 Minutes
    1-2-3-4-5-6 ... 
    Deadlift 90/65kg
    3-6-9-12-15-18...
    Bar-Facing Burpees
    15/12 Calorie Row


    MA 17-7-2017

    Timmie's wod some squat cleans..

    VR 14-7-2017

    tabata warmup 
    EMOM for 16 Minutes:
    Minute 1 - 10 Hang Power Cleans, increase load each round
    Minute 2 - 15 HSPU
    Minute 3 - REST

    DO 13-7-2017

    morning classes. 

    3 Rounds For Reps:

    1:00 Wall Ball Shots/cleans
    1:00 Ring Rows
    1:00 Box Jumps
    1:00 Burpees
    1:00 Single-Unders
    1:00 Rest

    SLO's night  workout TBA:


    WO 12-7-2017

    moility work

    AMRAP in 8 Minutes:
    45 Double Unders
    15 Burpees
    15 American Kettlebell Swings, 24/16kg

    Rest 4 Minutes

    AMRAP in 8 Minutes:
    10 Toes-to-Bar
    10 Box Jump Overs, 
    10 DB Snatches, 22,5/15


    DI 11-7-2017
    Strength Day
    5 Rounds for Quality:
    10 Unbroken Clusters
    1:00 Rest
    Max Kipping (C2B)Pull-Ups

    Rest as needed. Increase cluster load each set.



    MA 10-7-2017
    Todays Wod



    sunny day 9-7-2017

    As a Team of 3, For Time:
    100 Back Squats,65/40kg
    75 Pull-Ups
    50 Shoulder-to-Overhead, 65/40kg
    100 Front Squats, 40/30
    75 Pull-Ups
    50 Shoulder-to-Overhead, 40/30
    100 Overhead Squats, 30/20kg
    75 Pull-Ups
    50 Shoulder-to-Overhead, 30/20kg

    Barbell cannot touch the ground for the duration of this workout. Non-working athletes must hold the barbell while working athlete is doing pull-ups. Athletes must hold bar during weight changes. If the bar touches the ground, entire team must complete 25 burpees each.

    ZA 8-7-2017
    WOD:

    25 minute clock:
    3 Big CFDH rounds running
    Then AMRAP in the remaining time:
    11 chest to bar pullup
    7 hang clean 60/40kg
    7 push press


    VR 7-7-2017
    Strength:
    Perform a set of strict pullups to complete failure.
    Then multiply your result by 3. Complete that number in 5-7 sets.
    Work on pistol strength/quality between pullup sets.

    WOD:
    12 minute AMRAP:
    10 sumo deadlift high pull 40/30kg
    10 burpee otb
    10 handstand pushup





    WO 4-7-2017
    Strength:
    10×2 split jerk
    *Build to 2RM.

    WOD:
    For time: *15 minute cap
    21-15-9
    Overhead squat 50/35 kg
    GHD situp
    Ring dip

    DI 4-7-2017
    Skill
    3-3-3-3-3-3-3 Hang Snatch
    Metcon
    Sled Sprint Relay




    VR 30-6-2017

    In teams of 2, complete: 
    200 Kettlebell swings - Russian (32/24 kg) 
    150 Burpee box jumps  
    150 Double unders 

    20 minute timecap 

    *both members must be moving at the same time, If one rests so does the other. One person per movement (until only one movement left, then you can alternate on that last movement)


    WO 28-6-2017
    Snatch *All snatches will be paused at the knee for 2 seconds 1x5@bar 1x3@45% 1x2@55% 2x2@65% 4x1@75% (+) *The 2 second pause is a chance to make sure shoulders are over the bar, vertical shins, and weight is being carried in the right places before the extension begins. *Try to get heavy!


    EMOM for 10 Minutes:
    Minute 1 – 15/12 Calorie Row 
    Minute 2 – 12 Front Rack Lunge, 50/35kg
     



    DI 27-6-2017
    Skill
    Atlas stones cleans and carry
    Metcon
    For Time:
    10 Hang Power Cleans, 50/35kg
    10 Double-Unders
    Hang Power Cleans
    15 Double-Unders
    Hang Power Cleans
    20 Double-Unders
    Hang Power Cleans
    25 Double-Unders
     




    MA 26-6-2017
    WOD
    Strength: To be annouced 
     
    3-6-9-12-9-6-3
    Back Squat 
    Box Jumps
    TTB



    WOD:
    30 minute to get as far down the list as possible:
    3 rounds:
    “DT”
    12 deadlift70/50kg
    9 hang power clean
    6 shoulder to overhead
    -2 minute rest
    1500m run
    -2 minute rest
    7 rounds:
    15 wall ball shots
    10 pushups
    -2 minute rest
    Calorie row


    VR 23-6-2017

    5 superset round on a 3 minute clock:
    3 deadlift negative (50-60% of 1RM DL, work a 4 second descent)
    3-10 strict handstand pushup

    WOD:
    12 minute AMRAP:
    10 burpee pullup
    10 overhead squat 50/35



    WO 21-6-2017

    Skill
    Handstand
    Strength
    3 Rounds for Quality:
    0:30 Wall-Facing Handstand Hold
    1:00 Sit In Bottom of Squat
    Metcon
    AMRAP in 10 Minutes:
    10 (Box) Handstand Shoulder Taps
    10 Push-Ups
    10 goblet squats 24/16 kg
     



    DI 20-6-2017

    3 Rounds for Time:
    10 Kettlebell Swings
    Push-Ups
    15 Kettlebell Swings
    Pull-Ups / Ring Rows
    20 Kettlebell Swings
    10 Reverse Lunges, alternating legs
    2:00 Rest
     



    ZA 17-6-2017

    Strength:
    15 minutes to build to a 1RM clean

    WOD:
    For time:
    50 sumo deadlift high pull 40/30
    50 shoulder to overhead
    50 front squat
    *Each minute begins with 3 bar facing burpees.



    VR 16-6-2017

    20 Minutes For Quality:
    2 Eccentric Bar Dips 
    2 Eccentric Chin-Ups
    5 Tip-Toe /box Muscle- Up Transitions​

    Wod
    AMRAP in 8 Minutes:

    60 Double-Unders
    12 V-ups



    WO 14-6-2017

    Snatch Complex Snatch + Overhead Squat 1x5@bar 1x3@40% 1x2@50% 1x2@60% 4x2@65% (+) *Not a huge amount of working sets should be done within 20 minutes.

    1000 m run
    30 Thrusters (40/30) 
    30 Pull-ups 
    Then: 
    10 Box jumps (24/20 in) 
    15 Toes to bar 

    3 rounds 
    18 minute timecap


    DI 13-6-2017
    Skill: Push Jerk
    Strength 5 * 2 Push Jerk


    EMOM for 10 Minutes:
    Minute 1 –  21 Wall Ball Shots, 20/14
    Minute 2 –  9 Bar-Facing Burpee-Over-medball
     


    ZA 10-6-2017

    For time:
    15-10-5
    Strict handstand pushup
    Strict ring dip
    Pushup

    WOD:
    3 rounds for time:
    500 run
    10 deadlift 120/90kg
    25 air squat


    WO 31-5-2017

    Strength:
    4 superset rounds on 3 minute clock:
    7 good mornings (
    5 strict press (build to 5RM)

    For Time:
    30 (Box )Shoulder Taps
    10 Knee Raises/TTB
    10 Deadlifts, 90/60KG
    30 Box Shoulder Taps
    12 Knee Raises/TTB
    12 Deadlifts
    30 Box Shoulder Taps
    14 Knee Raises/TTB
    14 Deadlifts
    30 Box Shoulder Taps
    16 Knee Raises/TTB
    16 Deadlifts
    Time Cap: 11 Minutes.



    ZA 27-5-2017

    WOD:
    For time: *30 minute cap

    20-18-16-14-12-10-8-6-4-2
    Box overs
    Handstand pushup
    Deadlift (20-16)60/45kg,(14-10)80/60 kg, 
    (8-2)110,80kg



    WO 24-5-2017
    • SKIll: TTB progresions
    •  
    • WOD
    •  
    • Wall ball (20/14 lbs) 
      Box jumps (24/20 in) 
      Row for calories 
      Handstand push-ups 

      90 sec AMRAP each station 
      30 sec rest & transition 

      3 rounds




    DI 23-5-2017

    Clean Complex Full clean + 2 Front squats + Split jerk 1x5@bar 1x3@40% 1x2@50% 1x1@60% 6x1@70% (+) *build up to a heavy max for the complex or work on technique at 70%

    WOD 
    12 KB bell snatch (24/16)
    12 Single arm overhead lunges (24/16)
    8 Burpees 

    14 minute AMRAP 
    *for every completed round, number of burpees goes up by 2.



    VR 18-5-2017

    Strength/Skill:
    7×5 kettlebell snatch (each arm), start at manageable weight where technique can be the main focus, and build up.
    *Perform these set as , 5 reps on one hand, a half rotation switch and 5 reps on the other hand.
    WOD:
    5 rounds for time:
    15 kettlebell sumo deadlift high pull 32/24kg
    50m burpee broad jump
    50m walking lunge




    WO 17-5-2017

    3 rounds for time of:
    800-meter run
    23 back squats, ¾ body weight
    12 deadlifts, 1 ½ body weight

    (prep wod afher short warmup and share/use similar or same bars)

    17:30 skills: Rowing and DU



    DI 16-5-2017

    Strength:
    5 superset rounds on a 3 minute clock:
    10 hip and back extension
    5-10 strict ring dip (add weight if possible)

    WOD:
    10 minute AMRAP:
    5 hang power clean 50/35kg
    10 lateral burpee over bar
    15 toes to bar
    -Rest 3 minutes
    5 minute AMRAP:
    Snatch 50/35kg






    Z0 14-5-2017

    WOD's IN the box on the Board



    ZA 13-5-2017


    Hang Clean + Split Jerk  *low hang clean and split jerks. 2x5@bar 1x5@40% 1x4@50% 1x3@60% 1x2@70% 4x2@75-80%

    WOD
    7 Ring dips 
    30 Double unders 

    10 minutes AMRAP 
    *after every second round athletes  for a 200m sprint on ski erg/row alternating


    VR 11-5-2017

    Filthy 50

    50 Box jumps 
    50 Jumping pull-ups 
    50 Kettlebell swings (24/16 kg) 
    50 Lunges 
    50 Knees to elbows 
    50 Push press 
    50 Back extensions 
    50 Wall balls 
    50 Burpees 
    50 Double unders

    DO 10-5-2017

    Strength:
    5 superset rounds on a 3 minute clock:
    5 push press (start heavy and ascend to 5RM)
    Strict chinups to failure

    WOD:
    For time: *15 minute cap
    21-15-9-15-21
    GHD situp 
    Overhead squat 45/30kg
    Burpee box jump 24/20″






    WO 10-5-2017

    WOD:
    20 minutes alternating OTM:

    *10-20 calorie row (45ish seconds of work)
    *5-15 handstand pushup (starts unbroken, should be completed within 3 sets in the later    rounds)
    *10-15 med ball cleans #20/14 (unbroken every round)
    *5-15 toes to bar (starts unbroken, should be completed within 3 sets in the later rounds)

    Work at your level.!!! mantain form and reps


    18:30 Skill of the month : ROW & 

    DI 9-5-2017


    Strength:
    7×3 deadlift (start at 60% and ascend)
    *Control the descents for 4 second negatives. Work with a partner to help time the negatives.
    WOD:
    15 minute AMRAP:
    1 round of “Cindy”:
    5 pullup
    10 pushup
    15 air squat
    Then:
    1 power clean and jerk 70/50kg
    *Each round completed add 1 power clean and jerk. After the 8th round of “Cindy” you must complete 8 power clean and jerks.


    MA 6-5-2017

    TBA: timmies monday.
    some rings dips for strength , and ohs for reps....

    ZO 7-5-2017


    Strength:
    15 minutes to find 3RM front squat with 1 second pause on first rep.
    –Must make at least 5 attempts
    Followed by 6 minutes to complete 2×3 at 90%, with no pause.
    WOD:
    For time:
    400m run
    Then 3 rounds:
    10 kettlebell snatch right arm 24/16
    10 kettlebell snatch left arm
    10 burpee
    30 double under
    Then 400m run to finish


    ZA 6-5-2017
    WOD
    As a Team of 2, AMRAP in 16 Minutes:

    200m Run with Medicine Ball,
    30 Squats
    20 Box Jumps

    Every 4 Minutes (at 0:00, 4:00, 8:00, and 12:00):
    10 Partner Burpees
    One athlete works at a time (except for on burpees.) Reps may be divided in any way between athletes.
    Each 200m run should be counted as 1 rep. Burpees should not be counted.
     


    WOD:
    2 rounds for time:
    30 front squat 50/35
    20 push press
    10 power snatch

    Post WOD starting at 20 minutes on the clock:
    15 minutes OTM:
    2 power clean + 1 split jerk (start with the weight you used for the workout and ascend to a max)




    DO 4-5-2017

     
    Option A
    10 Ring push ups 
    10 Dumbbell roll back extensions (2x 20/6-10 kg)
    10 Scap pull ups 
    3 rounds not for time 

    Option B (intermediate 1-2 reps): 
    3-5 Strict box dips 
    10 Dumbbell roll back extensions (2x 20/6-10)kg 
    10 Scap pull ups 
    3 rounds not for time 

    Option C (intermediate 3-5+ reps): 
    As many sets as possible of: 
    60% of max strict ring dips (must be unbroken sets) 
    10 minute timecap 

    WOD

    90 seconds ON / 30 seconds REST at each station: 
    Burpee box jumps  
    Ring rows 
    Calorie row 

    3 rounds

    WO 3-5-2017  

    Shoulder Press 1x10@bar 1x8@40% 1x6@50% 1x5@60% 5x5@70%

    WOD

    Sit-ups 
    Burpees 
    Fat rope skips 
    Push-ups 

    2 minute TABATA each station 
    2 rounds



    DI 2-5-2017  

    skill/warmup handstands

    5 rounds for time:
    20 bar facing burpee
    15 muscle snatch 35/25
    10 handstand pushup



    As a Team of 2 —
    In 12 Minutes:
    800m Run With Plate, 20/10
    AMWAP Squat Cleans
    Rest 3 Minutes
    In 12 Minutes:
    800m Run With Plate, 20/10
    AMWAP Deadlifts
    AMWAP = As Much Weight As Possible.
    Your score will be the total weight you and your partner lift over all lifts, i.e. reps x weight. Each team has one barbell. Barbell begins empty. Team decides what weight to use to achieve max total weight.

     

     

    ZA 29-4-2017  


    Skill/Strength:
    12 minutes alternating OTM:
    5-10 strict ring dip
    Power clean + 6 alternating lunges (start above 60% 1RM power clean and ascend as the lunge allows)

    WOD:
    5 minute AMRAP:
    10 hang power snatch 40/30
    15 box hop 24/20″
    -Rest 3 minutes
    For time:
    30 thruster 40/30
    30 bar facing burpee


    VR 28-4-2017  


    5-5-5-5-5 Bench Press
    WOD
    ‘Bring Sally Up’
    To the song “Flowers” by Moby: with a 60/45kg barbell on your back, squat on “Bring Sally Down”, stand on “Bring Sally Up”.
    If you drop the bar or miss a rep, complete the workout with air squats. At the end of the workout, perform 3 burpees for every air squatyou completed.
    Your score is the number of squats you completed with your starting weight.
     





    KONINGSDAG

    WOD 09:00
    WOD 11:00







    WO 26-4-2017  
    Strength:
    7 superset rounds on a 2 minute clock:
    3 deadlift (start at 70% of 1RM and ascend. Do 3 controlled touch and go reps and set the bar down after the 3rd rep. NO DROPS!)

    1-4 strict muscle up (work a set of muscle up transitions or a set of strict pullups that takes no more than 30 seconds.) scale down if needed


    WOD:
    12 minute AMRAP:
    42 double under (1 minute of work)
    14  burpees OTB
    7 front squat 70/50
     






    DI 25-4-2017  

    10 Thrusters 20/15kg
    10 Double unders/20 Fat rope skips 

    7 minute AMRAP 

    2 minute rest then 

    10 Dumbbell man makers 
    10 Sit ups 

    7 minute AMRAP 

    2 minute rest 

    2 Rounds









    ZA 22-4-2017  


    For Time:
    30 clean (power)and Jerks 50/35kg
    400m Run
    30 Burpees
    400m Run
    30 Box Jumps
    400m Run
    30 Toes-to-Bar
    400m Run


    WO 19-4-2017  

    Skill:
    3P snatch
    Amanda’
    9-7-5  
    Muscle-ups  
    Snatch, 60/45kg
    ‘Amanda Scaled’
    9-7-5 Reps for Time:
    Vertical Ring Rows
    Push-Ups
    Snatch, 35/25kg



    DI 18-4-2017  

    Deadlift Barbell Goodmornings
    2x15@bar then 1x8@40% 1x8@50% 1x6@60% 4x5@70-75%

    WOD
    5 Toes to bar 
    10 Pistols 
    15 Burpees 

    12 minute AMRAP *pistols can be scaled




    ZA 15-4-2017  

    strength /skills barbell complex  
    complex = deadlift/hangclean/split jerk

    WOD
    Sit-ups 
    Burpees 
    Fat rope skips 
    Push-ups 

    2 minute TABATA each station 
    2 rounds




    WO 12-4-2017  
    WArmup WOD Prep

    AMRAP in 4 Minutes:
    21 Front Squats, 50/35kg
    21 Burpees-Over-Bar
    Rest 4 Minutes
    AMRAP in 4 Minutes:
    18 Push Jerks, 50/35kg
    18 Burpees-Over-Bar
    Rest 4 Minutes
    AMRAP in 4 Minutes:
    15 Clean and Jerks, 50/35kg
    15 Burpees-Over-Bar
     
     
    Skill of the month : 18:30  Handstand pushups /handstands walk







    DI 11-4-2017

    Skill
    Kettlebell Swing
    Metcon
    10-9-8-7-6-5-4-3-2-1 Reps for Time:
    Kettlebell Swings
    Walking Lunges
    Burpees




    ZO 9-4-2017

    Metcon: 09:30 

    30 mtr Bearcrawl
    15 box jumps
    15 Du
    30 Wall ball shots
     
    every min on the minute 2 burpees.
    5 RFT


    WOD 10:30

    21-15-9 of: 

    Thruster 20/15kg
    Handstand Push-Ups 

    Then complete 50-40-30-20-10 of: 

    Double Unders 
    Sit-Ups 

    Then complete 10-9-8-7-6-5-4-3-2-1 of: 

    Wall Ball (20/14 lbs) 
    Push-Ups 


    30 minute timecap.





    ZA 8-4-2017

    Single Arm Overhead Step-Ups 
    2 sets of 20

    10/5kgs dumbbells beginners
    15/10kgs dumbbells intermidate
    22.5/15 kgs dumbells advanced

    WOD 
     12 kettlebell swings (24/16/kg) 
    12 Kettlebell loaded lunges ( 24/16/kg) 

    12 minute AMRAP loaded lunges are one KB front racked , alternate legs .
    Alternate racked arm after each round








    VR 7-4-2017

    Muscle Up Progression - Cycle 1 Option A (beginners 0 reps): 
    10 Ring push ups 
    10 Dumbbell roll back extensions (2x 20/5-8kg) 
    15 sec  chest to rings hold 
    3 rounds not for time 

    Option B (intermediate 0-1 reps): 
    5 Muscle up negative to hanging L-sit 
    5 Single ring chin up 
    15 sec Bottom of ring dip hold 
    3 rounds not for time 

    Option C (intermediate 1-3+ reps): 
    Every 2 minutes complete: 
    1-3 Strict muscle ups (partner assisted if necessary) 

    10 minute timecap 

    WOD
    Box jumps (90/76 cm) 
    Side plank raises 
    Kettlebell snatch (24/16 kg) 
    Row for calories

    1 minute each station 
    3 rounds


    DO 6-4-2017

    Deadlift 1x6@40% 1x6@50% 1x6@60% 1x6@70% 6x4@80-85%

    WOD
    10 Hollow rocks 
    8HR push-ups 
    7 minute AMRAP

    WO 5-4-2017

    1-1-1-1-1 Push Press
    Metcon
    AMRAP in 10 Minutes:
    Burpees
    10 Box Jumps, 24/20″
    30 Double-Unders
     
    •  
    •  
    •  
    •  
    • DI 4-4-2017
    •  
    • Snatch Balance
    • 3 positions (power, middle, full) 2x3@bar 1x3@40% 1x3@50% 1x3@60% 1x3@70% 4x3@75% *1st rep is power, 2nd rep is middle, 3rd rep is full
    •  
    • WOD
    • 30-20-10 
      Kettlebell cleans (24/16 kg) 
      Ring dips 
      *athletes will run 400M between rounds 
      *sub run for 150 double unders if rain
    •  
    • MA 3-4-2017
    Grace for time
     


     
    •  
    •  
    • WOD:10:30  same as metcon or TBA
    •  
    •  
    • METCON 09:30     
    • 4 Rounds for Time

      800m Run
      10 Pull Ups
      1 minute L Sit
      15 Push Ups
      20 KB Swings
    •  
    •  
    •  
    • ZA 1-4-2017
    • WOD
    •  
    • 4 Rounds for Time

      12 Burpees
      20 Fr Rack  Lunges 40/30kg
      15 Push ups
      40 DU
      20 Second Handstand Hold
    •  
    •  
    •  
    • VR 31-3-2017
    •  
    • Power Clean
    • 1x3@60% 1x2@65% 1x2@70% 4x2@75-80%
    •  
    • WOD
    • 21-15-9 
      Kettlebell swings  (24/16 kg) 
      Push ups 
      Russian twist 
    •  
    •  
    •  
    • DO 29-3-2017
    •  
    • Slo's night met 18:30 olympisch liften , 19:30 Wod
    •  
    •  
    •  
    • WO 29-3-2017
    •  
    • Strength  2-2-2-2-2 Push Jerk
    •  
    • WOD
    • 25 Calorie row 
      20 Wall ball (20/14 lbs) 
      AMRAP of burpees 
      5 minute timecap 

      Rest 4 minutes 

      3 rounds 
      23 minutes total 
    •  
    •  
    •  
    •  
    •  
    • DI 28-3-2017
    •  
    • Pull-ups
    • EMOTM for 10 minutes: 40 seconds ON / 20 seconds REST Try to score as many pull-up as possible in the 10 minutes. Trying to keep a consistent amount of reps throughout each round. *Pull-ups can be scaled to banded pull-ups 
    • WOD
    • 5 Muscle ups 
      10 Kettlebell sumo deadlift high pull (24/16 kg) 
      10 Box jump overs 

      7 rounds 
      25 minute timecap 
      *muscle-ups can be scaled to 1 pull-up and 1 push up for every Muscle-up.
    •  
    •  
    •  
    • MA 27-3-2017
    •  
    • Back Squat
    • 1x10@bar 1x8@40% 1x6@50% 1x4@60% 1x2@70% 1x2@80% 4x2@80% (+) - all singles will be done at 85% or higher, going by feel. If the movement isn't explosive, deload.
    • WOD
    • 5 Toes to bar 
      10 Jumping lunges 
      15 Kettlebell swings - Russian (24/16 kg) 

      5 rounds 
      15 minute timecap



    • Social Sunday
      WOD
      With a Partner, AMRAP in 20 MInutes:
      40 Overhead Walking Lunges, 20/15kg
      100 Double-Unders
      40 Burpees
       
    •  
    •  
    •  
    • ZA 25-3-2017
    •  
    • EMOTM for 10 minutes: 40 seconds ON / 20 seconds REST Try to score as many single-leg work as possible in the 10 minutes. Trying to keep a consistent amount of reps throughout each round. 
    •  
    • WOD (outside)
    • 15 Wall Balls
      10 Box jumps 
      5 Burpees 
      1 Wall Walk

    • 12 min AMRAP 

      Rest 1 min then: 

      EMOTM for 5 min 
      15 Hollow rocks




    VR 24-3-2017

    Open wod :

    WOD 17.5




    DO 23-3-2017


    5 Rounds for Quality:
    1:00 Ring Plank
    0:30 rest
    1:00 Inverted Ring Plank
    0:30 German Hang
    1:00 rest!
    WOD
    15-9-6-3 Reps for Time:
    Clusters, 45/30 KG  LV 1         LV2  thrusters
    Pull-Ups                                          ring rows
    Ring Dips                                         push ups
     



    WO 22-3-2017

    5 Rounds for Quality:
    1:00 10 active swings
    1:00 Hollow Rocks
    1:00 Freestanding Handstand Hold 
    1:00 L-Sit
    1:00 Rest
    Record time spend in handstand.
    WOD (10min)
    With a Partner, 5 Rounds for Total Calories:
    1:00 Partner 1 Row, Partner 2 Rest
    1:00 Partner 2 Row, Partner 1 Rest
     



    DI 21-3-2017

    SKill:
    •  
    • Snatch Balance
    • 1x10@bar 1x8@40% 1x6@50% 1x4@60% 1x2@70% 4x2@75-85% - 

    WOD
     
    7Min 
    7kb swings 32/24
    7 TTB (L1) or 7V-ups/situps L2)


    ZO 19-3-2017


    Sunday social start

     

    As a Team of 2, AMRAP in 12 Minutes:
    Station 1 – Farmer’s Walks, 22,5/16kg, 5 meter + 5 deadlifts
    Station 2 – Box Jump-Overs, 60/50
    Swap stations with your partner every 2 minutes.

    WOD in 9 min
    3 pullups
    3 thrusters plate 20/15
    30 DU

    continue with add 1 rep and 10 for the DU.
     
     

     




    ZA 18-3-2017

    Warmup with the ZOO

    WOD
    As a Team of 2, For Time:
    75 Calorie Row
    50 Front Squats, 55/37,5kg
    75 Burpees
    50 Cleans,55/37,5kg
    75 Burpee
    50 Jerks, 55/37,5 kg
    75 Calorie Row
     
      • WO 15-3-2017
        Warmup 1600 run

        WOD:
        For time: *30 minute cap
        10 power clean  70/50
        20 back squat    70/50kg
        30 handstand pushup
        100 double under
        100/70 calorie row
        100 double under
        30 handstand pushup
        20 back squat
        10 power clean


        DI 14-3-2017

        Pull-ups EMOTM for 10 minutes: 40 seconds ON / 20 seconds REST Try to score as many pull-up as possible in the 8 minutes. Trying to keep a consistent amount of reps throughout each round. *Pull-ups can be scaled to banded pull-ups 

        WOD in 3 minutes complete: 
        10 Front squats (45/30) 
        10 Box jumps (24/20 in) 
        Row for max calories 

        Rest 3 minutes between rounds 

        4 rounds



        ZA 11-3-2017
         
        • Clean & Jerk Complex
        • Deadlift +  hang clean + Front squat + Split jerk 1x5@bar 1x3@40% 1x2@50% 1x1@60 Then: EMOTM - 10 minutes 1 rep of the complex
        •  *Athletes can increase weight if there is no technical breakdown
        • WOD
        • 10 V-ups 
          10 Overhead alternating lunges (25/20 kgs) 

          8 minute AMRAP
         


        VR 10-3-2017

        CrossFit Games Open Workout 17.3
        Prior to 8:00, Complete:
        3 Rounds:
        Chest-To-Bar Pull-Ups
        Squat Snatches, 95/65#
        Then, 3 Rounds:
        Chest-To-Bar Pull-Ups
        Squat Snatches, 135/95#
        *Prior to 12:00, Complete 3 Rounds:
        Chest-To-Bar Pull-Ups
        Squat Snatches, 185/135#
        *Prior to 16:00, Complete 3 Rounds:
        Chest-To-Bar Pull-Ups
        Squat Snatches, 225/155#
        *Prior to 20:00, Complete 3 Rounds:
        10 Chest-To-Bar Pull-Ups
        Squat Snatches, 245/175#
        Prior to 24:00, Complete 3 Rounds:
        11 Chest-To-Bar Pull-Ups
        Squat Snatch, 265/185#
        *If all reps are completed, time cap extends by 4 minutes.
        CrossFit Games Open Workout 17.3 Scaled
        Prior to 8:00, Complete:
        3 Rounds:
        6 Jumping Chin-Over-Bar Pull-Ups
        Squat Snatches, 45/35#
        Then, 3 Rounds:
        7 Jumping Chin-Over-Bar Pull-Ups
        Squat Snatches, 75/55#
        *Prior to 12:00, Complete 3 Rounds:
        8 Jumping Chin-Over-Bar Pull-Ups
        Squat Snatches, 95/65#
        *Prior to 16:00, Complete 3 Rounds:
        9 Jumping Chin-Over-Bar Pull-Ups
        Squat Snatches, 115/75#
        *Prior to 20:00, Complete 3 Rounds:
        10 Jumping Chin-Over-Bar Pull-Ups
        Squat Snatches, 135/95#
        Prior to 24:00, Complete 3 Rounds:
        11 Jumping Chin-Over-Bar Pull-Ups
        Squat Snatch, 155/105#
        *If all reps are completed, time cap extends by 4 minutes.

        CrossFit Games Open 17.3 Scoresheet [PDF]



        WO 8-3-2017  16:30, 18:30

        Thrusters

        Strength

        5×3 Thruster

        WOD

        2 Rounds of “Mary”
        50 Double-Unders
        50 Sit-Ups
        2 Rounds of “Mary”
        40 Double-Unders
        40 Sit-Ups
        2 Rounds of “Mary”
        30 Double-Unders
        30 Sit-Ups
        2 Rounds of “Mary”
        20 Double-Unders
        20 Sit-Ups
        2 Rounds of “Mary”
        10 Double-Unders
        10 Sit-Ups

        One round of “Mary” —
        HSPU
        10 Pistols, alternating
        15 Pull-Ups
        Time Cap: 25 Minutes.
         

        Skill of the month: Pullups

        DI 7-3-2017


        WOD:
        2 rounds for time:
        10 power snatch 60/45
        30 GHD situp
        50 air squat

        Strength:
        7×5 deadlift >60% of 1RM
        *Do deadlifts using double overhand and hook grip. Ascend as heavy as possible.!



        Zo 5-3-2017

        teams of 3 
        In 7 Minutes:
        50 Back Squats, 50/35
        50 Back Squats, 60/45
        AMRAP Back Squats, 70/60
        3:00 Rest
        In 7 Minutes:
        50 Push Presses, 50/35
        50 Push Presses, 60/45
        AMRAP Push Presses, 70/60
        3:00 Rest
        In 7 Minutes:
        50 Hang Power Cleans, 50/35
        50 Hang Power Cleans, 60/45
        AMRAP Hang Power Cleans, 70/60

        OPEN wod 17.2  @ 12:30

        ZA 4-3-2017

        Strength:
        4 superset rounds on a 3 minute clock:
        3 front squat at 70, 75, 80 and 85%
        10 back squat
        *Perform the 3 front squats at the set percentage of 1RM front squat. Re-rack the bar, immediately put it on your back and complete the 10 back squats at the same weight.
        WOD:
        For time:
        20-15-10-5
        Sumo deadlift high pull 50/35 kg
        Shoulder to overhead  50/35 kg




        VR 3-3-2017

        11:00,16:30,17:30
        Skill
        15 Minutes For Quality:
        2-4 Skin-The-Cats
        10 Around-The-Worlds
        0:30 Freestanding Handstand
        Record total time spent in handstand.

        WOD
        Mystery WOD!



        DO 2-3-2017

        18:30 olympic lifts, 19:30 WoD

        Slo night perfomed by timothy




        WO 1-3-2017  16:30, 18:30



        Strength:
        20 minutes alternating OTM:
        5-10 weighted/strict dip (3 negatives)
        2 power clean and jerk >70% of 1RM clean and jerk

        WOD:
        7 minute AMRAP:
        15 med ball cleans
        10 toes to bar
        5 deadlift 100/70 kg

        17:30  skill of the month :PUllups (strict, kip, butterfly)


        DI 28-2-2017

        skill:
        Toes-To-Bar EMOTM for 8 minutes:
        Alternate between strict and kipping toes to bar 30 seconds ON/ 30 seconds OFF

        AMRAP in 20 Minutes:
        Snatches, 55/40kg
        10 Lateral Burpees-Over-Bar
        15 Toes-To-Bar
        30 Double-Unders
        1:00 Rest
         

        19:30 RomWOD




        VR 25-2-2017

        OPEN WOD 17.1https://www.youtube.com/watch?v=ufUKkrH03rE


        |WO 22-2-2017
          


        skill set
        5 Rounds for Quality:
        0:15 German hangs.
        10 Walking Lunges, alternating
        10 V-Ups


        WOD
        AMRAP in 15 Minutes:
        Deadlifts, 100/70kg
        10 HSPU
        15 Air Squats
        Start with 5 burpees, and complete 5 burpees every 3 minutes.





        DI 21-2-2017
          

        5×5 Shoulder Press
        Wod
        For Time:
        1000m Row
        21 Hang Power Cleans, 60/45kg
        21 Burpees
        750m Row
        15 Hang Power Cleans
        15 Burpees
        500m Row
        Hang Power Cleans
        Burpees
         






        ZO 19-2-2017   

        With A Partner, For Time:

        30 push press 60/45kg 
        30 Burpees
        30 Squat Cleans, 60/45 kg
        3000m Row
        30 Squat Cleans
        30 Burpees
        30 push press 60/45kg









        ZA 18-2-2017   
        warmup
        Emotm. for 20 min alternating
        20 air squats
        30 sec handstand hold
        15 perfect pushups
        35 du

        WOD
        AMRAP in 9 Minutes:
        9 American Kettlebell Swings, 24/16kg
        Burpees
        9 American Kettlebell Swings
        Box Jumps, 24/20″
         
         




        VR 17-2-2017   

        5 Behind the neck push jerks 
        10 Back racked lunges 
        5 Snatch balances 
        10 Hang power cleans 

        20 minutes to find heaviest set of complex

        No Pull UpNo drop or stop Fran

        45 Thrusters 45/30KG
        drop or stop 5 burpees over the bar
        For time 


         DO 16-2-2017   

        SLO's NIGHT




        15-2-2017
        • 5 active swings
          10 sec Eagle grip hang 
          10 Hollow back rocks 
          3 rounds for quality 

          EMOTM for 5 minutes complete: 
          Option A (beginners): 
          10-15 Alternating active swing and knees to elbows 
          *if you cannot complete all reps then modify to tuck ups and V-ups 

          Option B (intermediate & advanced): 
        • 10-16 Alternating knees to elbows and toes to bar 
          *if you cannot complete all reps then modify to above


        wod
        • In 4 minutes complete: 
          10 Front squats (50/35kg) 
          400 run
          Du for reps..
          Rest 2 minutes between rounds 

          3 rounds

        Di 14-2-2017

        Skill:
        Hollow Rock
        Handstand Push-Up

        WOD

        4 Rounds for Time:
        10 Burpees
        20 Medball cleans
        30 Calorie Row
        Time Cap: 20 Minutes
         


        WOD 13-2-2-17
        in loving memorie of Yoshi

         LEAN on ME
        3 rounds for time 
        25 Du
        25 Thrusters 30/20
        25 Pushups
        25 Boxjumps
        25 Burpees
        25 Sdhp



        Zo 12-2-2017

        Team “Deck of Cards”

        As a Team of 3, AMRAP in 20 Minutes:

        Schoppen – Air Squats
        Ruiten – Sit-Ups
        kKavers – Kettlebell Swings, 24/16kg
        Harten – Reverse Lunges, 24/16kg
        Aas – Team 20 Burpees

        One athlete runs to the deck, coach deals card, athlete runs back to team and full team completes reps.
        Team score is total reps completed in 20 minute









        ZA 11-2-2017

        WOD:
        In Tabata format (20 seconds working, 10 seconds resting)
        Complete the following for time:
        1k/750m row
        100 burpee
        1k/750m row
        50 toes to bar
        1k /750m row



         VR 10-2-2017


        WARM UP birthday burpees
        13-Minute AMRAP:
        52 Deadlifts,100/70 kg
        52 medBall thrusters
        52 Calorie Row
        52 Handstand Push-ups










        WO 8-2-2017

        Warmup snatch movements


        WOD:
        “Isabel”
        For time:
        30 snatch 60/45 kg

        *For this workout snatch refers to a category of movement. Power snatches are acceptable and advised.

        Post WOD at 15 minutes on the clock
        5 rounds for time:
        10 deadlift 100/70 kg
        5 burpee medball cleans







        DI 7-2-2017

        Skills Development
        Skin the cat + 3 sec German hang
        10 sec bottom of push up hold
        4 rounds for quality
         
        EMOTM for 5 minutes complete:
        Option A (beginners):
        10-15 Strict push ups (focus on form, modify on boxes if necessary)

        Option B (intermediate & advanced):
        5-10 Strict dips (rings or boxes, weighted if possible)
        *if you cannot complete all reps then modify to push, no negatives


        7 minute amrap
        30 Double unders
        10 Pull ups
        3 min rest

        7 minute amrap
        10 Toes to bar
        10 Box jump over 
        3 min rest

        7 minute amrap
        10 burpees
        10 medball cleans







        MA 6-2-2017

        Skill: Turkish Get up

        WOD: 20 min amrap partner relay   22.5/14
        12 db deadlift
        9 db frond squat
        6 db shoulder to overhead



        ZO 5-2-2017



        In 4:00 —
        21 Thrusters, 45/30kg
        21 Burpees
        AMRAP Row for Calories
        4:00 Rest
        In 4:00 —
        18 Thrusters
        18 Burpees
        AMRAP Row for Calories
        4:00 Rest
        In 4:00 —
        15 Thrusters
        15 Burpees
        AMRAP Row for Calories












        ​ZA 4-2-2017

        push jerk
         
        5 * 2 push jerk
         
         
        Wod
         
        10 hang power cleans 50/35kg
        10 double unders
        8   hang power cleans
        15 double unders
        6   hang power cleans
        20 double unders
        4   hang power cleans
        25 double unders
        2   hang power cleans
        30 double unders
         
         
        3 rounds .3 min rest in between



        VR 3-2-2017

        Pull Up Progressions

        Skills Development

        10 Hollow body rocks
        10 Hollow back rocks
        10 sec Chin over bar hold
        3 rounds for quality
         
        EMOTM for 5 minutes complete:
        Option A (beginners):
        7 Banded pull ups (focus on strict form)

        Option B (intermediate & advanced):
        3-5 Strict pull ups (weighted if possible)

        *if you cannot complete all reps then modify to bands

        SOME FiFTIES

        50 Box jumps (24/20 in)
        50 Jumping pull-ups
        50 Kettlebell swings (24/16 kg)
        50 Lunges
        50 Knees to elbows
        50 Push press 20/15kg
        50 Burpees
        50 Double unders




        WO 1-2-2017
        WOD:

        3 rounds for time:
        500m row
        12 deadlift bodyweight
        21 1,5 /2 meter broadjump

        Post WOD at 20 minutes on the clock:
        4 minute AMRAP:
        5 snatch (heavy >70% of 1RM)
        10 pullups




        DI 31-1-2017

        Thrusters (5RM)and 16.2 open wod (modified)

        ZO 29-1-2017


        WOD 
        for time: 
        25 Toes-to-Bar 
        50 Calorie Row
        75 Box Jumps, 24/20″
        100 American Kettlebell Swings, 32/24kg
        150 Double-Unders

        OR

        As a Team of 3, For Time:
        80 Calorie Row
        50 Squat Cleans, 50/35kg
        80 Calorie Row
        50 Push Jerks, 50/35kg
        80 Calorie Row
        50 Thrusters, 50/35kg

        COACHES CHOICE........
         
        •  
          ZA 28-1-2017
        •  
        •  
        • Partner WOD:
          30 minute AMRAP:
          First: complete 2 rounds:
          20 wall climb
          50 abmat situp and toss wall ball
          100m overhead walking lunge med ball
          200 single skip
          Second: finish the 30 minutes by rowing as many calories as possible.
          *One partner works while one rests. Split work as desired.
        •  
        •  

        • VR  27-1-2017

        Strength: 3rm thruster (15min)
        WOD
        • 125 medball cleans  (20/14 lbs) 
          10 minute timecap 

          when completed, immediately into: 

          22-16-10-6-4 
          Kettlebell snatch (24/16 kg) 
          Between sets complete: 
          50 Double unders 

          20 minute timecap 
         
         
        DO 26-1-2017

        SLO TIME



        WO 25-1-2017


        Barbell complex
        Deadlift 
        Squat clean 
        Front squat (3 second pause at bottom) 
        Push press 
        Split jerk (3 second pause at dip) 

        Take 20 minutes to establish 1RM for this complex.

        WOD
        10-9-8-7-6-5-4-3-2-1 
        Toes to bar 
        Plate ground to overhead (20/15)




        DI 24-1-2017


        Handstand Push Up Progression 

        Skills Development
        10 sec Headstand hold
        10 Snake push ups
        4 rounds for quality
         
        EMOTM for 5 minutes complete:
        Option A (beginners):
        5-8 Pike handstand push up off box
        *modify to lower box or off the ground if necessary
         
        Option B (intermediate & advanced):
        5-8 Strict handstand push up
        *modify to ab mat if necessary (no more than 2)
         
        **hold a hollow body for the remainder of each minute
        WOD

        Seated single arm kettlebell strict press (12/8 kg)
        Knees to elbows
        Deck squats
        Pushups
         
        1 min AMRAP each station
        1 min rest between rounds
        4 rounds











        ZA 21-1-2017



        Strength:
        Max set of strict pullup

        Then complete twice that number broken into 5-6 sets within 10 minutes

        WOD:
        4xComplete Tabatas, Rest 1 minute between Tabatas:
        Calorie row
        Double under
        Box over 24/20
        Kettlebell sumo deadlift high pull  32/24kg
        *Each Tabata consist of 8 cycles: 20 seconds working, 10 seconds resting.





        VR 20-1-2017

        Skills Development
        10 Hollow body rocks
        10 Hollow back rocks
        10 sec Chin over bar hold
        3 rounds for quality
         
        EMOTM for 5 minutes complete:
        Option A (beginners):
        7 Banded pull ups (focus on strict form)
        *if you cannot complete all reps on the greeen band then you must modify to RING rows 10 reps
         
        Option B (intermediate & advanced):
        3-5 Strict pull ups (weighted if possible)
        *if you cannot complete all reps then modify to bands

        WOD
        1000m Row
        50 Push-ups
        100 Walking lunges 

        DO 18-1-2017

        SLO' Night Olympic lifts @ 19:00 WoD @20:00



        WO 18-1-2017

        pre wod
        5 Rounds For Reps:

        0:30 medball cleans.
        0:30 Rest
        0:30 Burpees
        0:30 Rest

         

        Linda twist
        Power Push-Up “Linda”
        10-9-8-7-6-5-4-3-2-1 Reps for Time:
        Power Clean, 75% Bodyweight 
        Weighted Push-Ups, 20/10
        Deadlifts, 150% Bodyweight










        DI 17-1-2017

        Strength:
        15 minutes to establish a 1RM strict press

        WOD:

        For time: *20 minute cap
        1k row
        30 box Jumps 24/20″
        50 GHD situp or V-ups
        30 box Jumps
        1k row



        MA 16-1-2017

        Skill/strength OHS

        As A Team of 2,
        Alternating Every 2 Minutes —

        AMRAP in 24 Minutes:
        Box Jumps, 24/20″
        Burpees
        7 Calorie Row
         
         
      •  
      •  
      • ZA 14-1-2017
      •  
        • Skills Development 
          Skin the cat + 3 sec German hang 
          10 sec bottom of push up hold 
          4 rounds for quality 

          EMOTM for 5 minutes complete: 
        • Option A (beginners): 
          10-15 Strict push ups (focus on form, modify on boxes if necessary) 
           
          Option B (intermediate & advanced): 
          5-10 Strict dips (rings or boxes, weighted if possible) 
          *if you cannot complete all reps then modify to push, no negatives
        • WOD
        •  
        • 21-18-15-12-9 
          Row for calories 
        •  thrusters 40/30
          Pull ups 
          *modify to jumping pull ups if needed
         
        VR 13-1-2017
      •  
      •  
      • Every 3 minutes on the minute for 6 rounds: 
        5 Power clean 
        10 Front rack lunges 
        5 Push press 
        5 Front squats 
        *start light and build to heaviest set possible 
        *try not to drop down in weight within the 6 rounds 

        6 rounds/18 minutes total. Start light and build to heaviest set possible.
      •  
      • WOD
      • 50 Toes to bar 
        50 KB snatch (16/12 kgs) 
        50 Air squats 

        10 minute timecap
      •  
      •  
      •  
      • WO 11-1-2017
      •  
      • Skills Development 
        5 active swings  
        10 sec Eagle grip hang 
        10 Hollow back rocks 
        3 rounds for quality 

        EMOTM for 5 minutes complete: 
        Option A (beginners): 
        10-15 Alternating active swing and knees to elbows 
        *if you cannot complete all reps then modify to tuck ups and V-ups 

        Option B (intermediate & advanced): 
        10-16 Alternating knees to elbows and toes to bar 
        *if you cannot complete all reps then modify to above
      •  
      • WOD
      • 100 Double unders 
        90 Kettlebell swings - Russian (24/16 kg) 
        80 Lunges 
        70 Mountain climbers 
        60 MEdball Cleans (20/14 lbs) 
        50 Kettlebell snatches (24/16 kg) 
        40 Box jumps (24/20 in) 
        30 Push ups 
        20 V-ups 
        10 Burpees 

        30 minute timecap
       
    •  
    •  
    •  
    •  
    • DI 10-1-2017
    •  
    • Front Squat
      1x10@bar 1x7@40% 1x5@50% 1x5@60% - first 2 reps paused 2 seconds 1x5@80% - first 2 reps paused, 2 seconds 1x3@90% - first rep paused, 2 seconds 5x3@100% - first rep paused, 2 seconds *Percentages are based off of max Clean.
      WOD
      10 Hang power cleans (35/25)
      8 Push ups
      6 Push press (35/25) kgs)
      *must complete hang power cleans and push press without dropping the bar, if so then reset the reps of that movement
       
      7 rounds
      13 minute timecap
    •  
    • MA 9-1-2017
    •  
    •  
    • Sumo Deadlift
    • 1x10@bar 1x6@40% 1x6@50% 1x6@60% 4x6@70% *based off 1RM of conventional deadlift
    •  
    • WOD
    •  
    • 6 Toes to bar 
      15 Push ups 
      25 Kettlebell sumo high pull (24/16 kg) 

      5 rounds 
      15 minute timecap
    •  
    •  
    •  
    •  
    • VR 6-1-2017
    •  
    • Handstand Hold
      Skills Development 10 Palm raises 10 Scap push ups 1 Wall walk 4 rounds for quality
    • EMOTM for 5 minutes complete: 15 sec Handstand hold *work with a partner away from the wall if possible *modify to a wall walk hold
    •  
    • WOD
      1 Hollow rocks
      1 Pull-ups
      10 push press 40/30kg
       
      18 minute AMRAP
      *for every round completed the number of hollow rocks and pull-ups goes up by 1
       
    •  
    •  
    •  
    •  
    •  
    • WO 4-1-2017
    •  
    • Skills Development 
      10 Hollow body rocks 
      10 Hollow back rocks 
      10 sec Chin over bar hold 
      3 rounds for quality 

      EMOTM for 5 minutes complete: 
      Option A (beginners): 
      7 Banded pull ups (focus on strict form) 
      *if you cannot complete all reps on the green band then you must modify to dumbbell rows 10 reps per arm (14/9kg)

      Option B (intermediate & advanced): 
      3-5 Strict pull ups (weighted if possible) 
      *if you cannot complete all reps then modify to bands
    • WOD
    •  
    • 50 Double unders 
      50 Lunges 
      50 Sit ups 
      50 Air squats 

      20 minute AMRAP
    •  
    •  
    •  
    •  
    • DI 3-1-2017
       
    •  
    • SKILL:
    • Clean & Jerk Complex
    • Clean pull + Hang power clean + Hang full clean + Push-press + Split jerk 1x5@bar 1x3@40% 1x2@50% 1x1@60% 5x1@65-70%
    •  
    • WOD
    • 6 Dumbbell snatches on left arm (18/12) 
      6 Dumbbell snatches on right arm (18/12) 
      6 Handstand push ups 

      12 minute AMRAP





    MA 2-1-2017

    365 Single skips (alternating legs) 
    52 medball cleans (20/14lbs) 
    52 Kettlebell swings - Russian (24/16kg) 
    35 Burpees 
    3 rounds 

    then 

    1 Lap of our small round loop (+/-500 meters) 




    ZA 31-12-2016​


    365 med balls cleans (20/14 lbs)
    365 Sit ups
    365 Push ups
    365 Fat rope skips
    365 Kettlebell snatch (20/12 kg
     

    ​VR 29-12-2016​

    Snatch

    1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x3@70% 2x3@80% 2×2@85-90%

    CrossFit Games Open 14.5
    21 Thruster, 45/30
    21 Bar Facing Burpees
    18 Thruster, 45/30
    18 Bar Facing Burpees
    15 Thruster, 45/30
    15 Bar Facing Burpees
    12 Thruster,45/30
    12 Bar Facing Burpees
    9 Thruster,45/30
    9 Bar Facing Burpees
    6 Thruster45/30
    6 Bar Facing Burpees
    3 Thruster, 45/30
    3 Bar Facing Burp s s s 
     



    ​DO 29-12-2016​
    SLO 'sNIGHT with olympic lifts and wod 20:00

    WO 28-12-2016​

    Pull Up Progression - Cycle 4

    Skills Development
    5x15 active swings
    7 minutes
     
    Every other 30 seconds for 7 minutes complete:
    Option A (beginners):
    5 Banded pull ups (focus on strict form)
    *modify down to ring rows or partner assisted if necessary
     
    Option B (intermediate):
    3-6 Kipping pull ups
    *must be able to complete 1 strict chin up before kipping
     
    Option C (advanced):
    5-10 Kipping chest to bar pull ups
    *must be able to complete 10 strict pull ups before kipping


    WOD
    25/20 Calorie row
    20 GTO plate 20/15
    AMRAP of burpees
    5 minute timecap 

    rest 3 min

    3 rounds





    DI 27-12-2016​

    10 Box jumps (24/20 in) 
    15 Push press (40/30kg)
    20 V-ups 
    6 rounds 
    12 minute timecap 

    1 minue rest, then 

    20/15 Calories on rower 
    15 medball cleans  (20/14 lbs) 
    30 Double unders 
    6 rounds 
    12 minute timecap 

    1 minue rest, then 

    2 minute AMRAP of burpees 
    *subtract the number of burpees as seconds off your total time of first two sections


    VR 23-12-2016​

    WOD: *35 minute cap
    5 rounds for time:
    25/20 calorie row
    50 double under
    25 GHD situp
    10 power snatch 50/30kg






    WO 21-12-2016​

    Skills Development
    5x15 active swings
    7 minutes
     
    Every 30 seconds for 7 minutes complete:
    Option A (beginners):
    10 Strict leg raises (focus on form, modify to knee raises if necessary)
    *modify down to every other 30 sec if necessary
     
    Option B (intermediate):
    3-6 Kipping knees to elbows


    Option C (advanced):
    5-10 Kipping toes to bar

    WOD

    50-40-30-20-10
    Double unders
    Sit ups
    10 minute timecap
     
    when completed, immediately into:
     
    10-20-30-40
    Dumbbell snatch (22,5/16/12/8kg)
    Med ball Cleans (20/14)
     
    22 minute total timecap




    DI 20-12-2016​
    •  
    •  
    • Clean and Jerk
    • 1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x3@70% 2x3@80% 2×2@85-90%
    • WOD
    • In teams of 2, complete in order: 
      Synchro burpees 
      Deadlifts (alternating after 5 reps) (60/45kg) 
      Synchro V-ups 
      Box jumps (alternating after 5 reps) 

      2 minute AMRAP each station 
      1 minute rest between rounds 
      3 rounds
    •  





    MA 19-12-2016​
    • Squat Cleans
    • 1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x2@70% 1x2@80%(+) Athletes will continue to hit sets of 2 until a 2RM is found for the day. Then: 2x3@90% of Today's 2RM
    • WOD
    • 20 Chest to bar pull ups/jumping pull ups 
      30 Burpees 
      60 Barbell overhead squats (20/15 kgs) 
      30 Push ups 
      20 Chest to bar pull ups/jumping pull ups 

      15 minute AMRAP


    ZA 17-12-2016

     
    • Weighted Bulgarian Split Squat
    • 5 x 10 reps per leg] LEVELS: [beginners] 2 x 10/5kgs dumbbells [] intermediate 2 x 16/10 lbs dumbbells Academy Team advanced] 2 x 22.5/16 dumbells
    • WOD
    •  
    • 14-12-10-8-6-4-2 
      Thrusters (40/30)) 
      Lateral burpees over bar 

      Complete 30 double unders between rounds 

      25 minute timecap


    VR 16-12-2016

    Skills Development
    3x10 Standing muscle up transition drill
    7 minutes
     
    Every other 30 seconds for 7 minutes complete:
    Option A (beginners):
    10 False grip ring rows (focus on slow controlled movement, keep in false grip)
    *modify down to neutral grip ring rows if necessary
     
    Option B (intermediate):
    1 Partner assisted muscle up (work in pairs)
    *modify to false grip pull ups (chest to rings) if necessary
     
    Option C (advanced):
    1-3 Strict muscle ups (focus on stringing reps together)
    WOD
    In 20 minutes score as many points as possible.
     
    Legless rope climb from seated - 10 points
    Leg assisted rope climb(first pull legless from seated) - 3 points
    Pull-up - 1 point
    Toes to bar - 1 point
    Burpee - 1 point
    Calorie row - 1 point 


    DO 15-12-2016

    SLO's Night 


    WO 14-12-2016

    Overhead Barbell Lunges
    1x10@bar 1x10@40% 1x10@50% 4x10@60% *Use overhead squat or snatch 1RM to base percentage of off *Clean or snatch to position, make sure midline is stable and knees in line with feet

    Cindy
    20-Minute AMRAP of:
    5 Pull-ups
    10 Push-ups
    15 Squats
    or
    Mary
    20-Minute AMRAP of:
    5 Handstand Push-ups
    10 Pistols (5-L / 5-R)
    15 Pull-ups


    ​DI 13-12-2016
     
    • Snatch
    • 1x5@bar 1x4@40% 1x3@50% 1x3@60% 1x2@70% 1x1@80% 1x3@70% 1x2@80% 1x1@90% Continue to hit singles until a heavy single for the day is found!
    WOD
    • 10 Kettlebell snatches (24/16 kg) 
      15 Kettlebell overhead swings (24/16 kg) 
      20 Handstand push ups 

      9 minute AMRAP 
      2 minute rest between rounds 
      2 rounds 

      *Scored based on your lower 9 min AMRAP, record both rounds in the comments




    MA 12-12-2016


    Strength:
    3 superset rounds on a 5 minute clock:
    10 front squat 70-75% of 1RM
    Max set of strict pullup
    WOD:
    15 minute AMRAP:
    2 muscle clean and strict press 50/35kg
    2 toes to bar
    10 burpee otb
    4 muscle clean and strict press
    4 toes to bar
    10 burpee otb
    ...
    *Continue to increase the muscle clean and strict press, and the toes to bar by 2 reps each round. The burpee always remains at 10 reps.



    ZO 11-12-2016

    WOD social sunday.
    General warmup than 

    In team of 3 complete:
    3000m row
    then
    150 m  wheel burrow
    then
    300 double unders or backwards skips
     


    ZA 10-12-2016

    Mobility: front rack and overhead
    WOD
    Every 30 sec for 30 minutes

    3 power clean and jerk @ 50% of 1RM
    if you fail before 30 minutes, continue with 2 reps every 30 sec.



    VR 09-12-2016

    11:00 mobilty wod/yoga for CrossFitters  (hiermee vervalt de reguliere wod om 11:00)

    17:00
    Thruster

    After a warm-up, load bar to 50% of 1RM. Clock begins and you will complete the following reps before the next set begins at the scheduled time. 0:00 - 5 reps 1:30 - 5 reps 3:00 - 5 reps 4:15 - 5 reps 5:15 - 5 reps 6:00 - 5 reps 6:45 - 5 reps 7:30 - 5 reps 8:00 - 5 reps 10:00 - 8 reps 11:00 - 10 reps 12:00 - 1 minute AMRAP Record you last AMRAP set.  
    beginners  Use 40% of 1RM. Drop each set by 1-2 reps. Drop weight if 40% is too high for later sets. intermediate] As prescribed. [advanced] Load bar to 60/45 kg

    WOD
    40sec ON, 20sec forced rest:
    25 Toes to bar
    50 Kettlebell swings - Russian (24/16 kg)
    5 clean and jerk 60/45
    4 rounds

     


    DO 08-12-2016

    SLO wod To Be Announced (tba)


    WO 07-12-2016

    Skills Development
    Kick up to handstand practice (towards wall or in middle of room)
    7 minutes
     
    Every other 30 seconds for 7 minutes complete:
    Option A (beginners):
    2 Wall walks (focus on form, keep a tight hollow body)
    *modify down to a plank hold for 30 sec if necessary
     
    Option B (intermediate):
    3-6 Strict handstand push up
    *modify to ab mat if necessary (no more than 2)
     
    Option C (advanced):
    5-10 Kipping handstand push ups
    *must be able to complete 3 strict handstand push ups before kipping

    Handstand Push-ups
    Max unbroken reps in your level ( 5 minute timecap)

    WOD
    10 Push ups
    15 Box jumps 60/50)cm)
    20 Kettlebell cleans (24/16 kg) L/R
     
    18 minute AMRAP


    DI 06-12-2016

    Clean and Jerk

    1x5@bar 1x4@40% 1x3@50% 1x3@60% 1x2@70% 1x1@80% 1x1@90% Continue to hit singles until a heavy single for the day is found!

    wod
    In teams of 2, split the work evenly anyhow:
    Thrusters (35/25kgs)
    Double unders/fat rope skips
    Hang power cleans (35/25 kgs)
    V-ups
     
    2 minute AMRAP each station
    1 minute rest between rounds
    2 rounds




    MA 05-12-2016
     
    •  
    • 7 minutes 

      Every other 30 seconds for 7 minutes complete: 
      Option A (beginners): 
      5 Banded pull ups (focus on strict form) 
      *modify down to ring rows or partner assisted if necessary 

      Option B (intermediate): 
      3-6 Kipping pull ups 
      *must be able to complete 1 strict chin up before kipping 

      Option C (advanced): 
      5-10 Kipping chest to bar pull ups 
      *must be able to complete 10 strict pull ups before kipping
     
    • 50 medball cleans  (20/14 lbs) 
      40 Burpees 
      30 Cal row 
      20 Toes to bar 
      10 Push ups 

      20 minute AMRAP
     



    ZA 03-11-2016

    Serge goodbye to aruba Wod (ss)

    TBA with bubbels & brownie (who is in?)

    ​VR  02-11-2016


    3x10 Standing muscle up transition drill
    7 minutes
     
    Every other 30 seconds for 7 minutes complete:
    Option A (beginners):
    10 False grip ring rows (focus on slow controlled movement, keep in false grip)
    *modify down to neutral grip ring rows if necessary
     
    Option B (intermediate):
    1 Partner assisted muscle up (work in pairs)
    *modify to false grip pull ups (chest to rings) if necessary
     
    Option C (advanced):
    1-3 Strict muscle ups (focus on stringing reps together)

    Tabata This!
    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata Sit-up
     
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
     

    ​D0  01-11-2016 

    SLO 's oly and SLO's night 

    TBA


    WO 30-11-2016 


    Back Squat
    1x5@bar 1x5@40% - first 2 reps paused for 3 seconds 1x4@50% - first 2 reps paused for 3 seconds 2x3@60% - first 2 reps paused for 3 seconds 1x2@70% 1x1@80% Athletes will continue to hit sets of 1 until a heavy single is established. Then: 3x2 @90% of today's heavy single

    Death by Fran
    Every 2 minutes for as long as possible complete:
    10 Thrusters (45/30 kg ) or  scaled =40% of front squat max)
    10 Chest to bar pull ups or scaled down to regular pullups or ring rows

    *add extra 2 reps on both movements after each 2 minute interval
    *if you cannot complete the reps of that interval then the rounds and reps is your score. If you would like to continue, you must rest the following and restart at 10 reps of each.
    20  min timecap.

     





    DI 29-11-2016

    Snatch Balance

    1x5@bar 1x5@40% 3x2@50% - First rep paused in catch position for 2 seconds, second rep receive the bar and explode with as little pause as possible. 2x2@60% - First rep paused in catch position for 2 seconds, second rep receive the bar and explode with as little pause as possible. 2x2@70%- First rep paused in catch position for 2 seconds, second rep receive the bar and explode with as little pause as possible. 4x1@80-85% - Moving smoothly, no hitches or pauses.

    Strict Press
    1x5@bar 1x5@45% 1x5@55% 1x5@65% 3x5@70% Max set @70%


    MA 28-11-2016 

    Thruster
    Volume and Recovery Work) After a warm-up, load bar to 45% of 1RM. Clock begins and you will complete the following reps before the next set begins at the scheduled time. 0:00 - 3 reps 1:30 - 3 reps 3:00 - 3 reps 4:15 - 3 reps 5:15 - 3 reps 6:00 - 3 reps 6:45 - 3 reps 7:30 - 3 reps 8:00 - 3 reps 10:00 - 5 reps 11:00 - 7 reps 12:00 - 1 minute AMRAP Record you last AMRAP set. beginners Use 40% of 1RM.  Drop weight if 40% is too high for later sets. intermediate As prescribed.
    advanced Load bar to 50/35 kgs.

    Snowman Trips
    8 Burpees
    8 Chest to bar pull ups
    8 Kettlebell overhead swings (24/16 kg)
    20 minute AMRAP
    *modify to jumping pull ups if you don't have 1 strict pull up
      


    ZO 27-11-2016 

    SOCIAL SUNDAY


    ​ZA 26-11-2016 

    WOD 1:
    4 rounds on a 2:30 clock:
    Row 250m
    25 Double Unders
    WOD 2:
    10 minutes OTM:
    2 Curtis P's 50/35
    *A Curtis P is:
    1 Power Clean
    1 Lunge (Left Leg)
    1 Lunge (Right Leg)
    1 Push Press
    WOD 3: 
    Partner WOD:
    5-10-15-10-5
    Burpees
    Each set followed by a 100meter Relay Run
    *Athletes will alternate turns on the running
    **Each athlete will compete 45 Burpees total





    VR 25-11-2016 
    Skills Development
    Kick up to handstand practice (towards wall or in middle of room)
    7 minutes
     
    Every other 30 seconds for 7 minutes complete:
    Option A (beginners):
    2 Wall walks (focus on form, keep a tight hollow body)
    *modify down to a plank hold for 30 sec if necessary
     
    Option B (intermediate):
    3-6 Strict handstand push up
    *modify to ab mat if necessary (no more than 2)
     
    Option C (advanced):
    5-10 Kipping handstand push ups
    *must be able to complete 3 strict handstand push ups before kipping


    3 Muscle ups        (6 pullus/ or beginners 10 pushups)
    10 Kettlebell snatches (16/8 kg)
    20 Box jumps
    15 minute AMRAP 



    DO 24-11-2016 


    SLO. olympisch liften
    SLO's night TBA


    WO 23-11-2016 

    Clean and Jerk

    1x5@bar 1x5@40% 1x5@50% Wave 1: 1x3@60% 1x2@70% 1x1@80% Wave 2: 1x3@70% 1x2@80% 1x1@90% Wave 3 1x3@75% 1x2@85% 1x1@95%

    WOD

    10 Single leg toes to bar
    20 Single arm dumbbell push press (16/12 kgs)
    20 Plate ground to overhead (20/10kgs)
    20 Squats holding plate (20/10 kgs)
     
    6 rounds
    20 minute timecap




    DI 22-11-2016 

    Front Squat

    1x5@bar 1x5@40% 1x4@50% 2x3@60% 1x2@70% 1x1@80% Athletes will continue to hit sets of 1 until a heavy single is established. Then: 3x1@92% of today's heavy single

     WOD
    In teams of 2, complete:
    Synchro pull ups
    Synchro box jumps 
    Synchro burpees to plate
    Synchro plate ground to overhead (20/10kg))
     
    1 minute AMRAP each station
    1 minute rest between rounds
    3 rounds 



    MA 21-11-2016 

    •  
    • Strength day
    •  
    • Deadlift
    • 1x5@40% 1x5@50% 1x5@60% 1x5@70% 2x5@80% 2x3@90% 2x5@85%
    • Bench Press
    • 1x5@40% 1x5@50% 1x5@60% 1x5@70% 3x5@80% Max set @70%

    Work your way up to an heavy single

    ZO 20-11-2016 

    • Skills Development 
      5x15 active swings 
      7 minutes 

      Every other 30 seconds for 7 minutes complete: 
      Option A (beginners): 
      5 Banded pull ups (focus on strict form) 
      *modify down to ring rows or partner assisted if necessary 

      Option B (intermediate): 
      3-6 Kipping pull ups 
      *must be able to complete 1 strict chin up before kipping 

      Option C (advanced): 
      5-10 Kipping chest to bar pull ups 
      *must be able to complete 10 strict pull ups before kipping

    • 1K Row 
      80 MEDball cleans (20/14 lbs) 
      60 Russian twists with wall ball (20/14 lbs) 
      40 Toes to Bar 
      20 Handstand push ups 
      10 Burpees 

      22 minute timecap

     



    ZA 19-11-2016 

    • Snatch

    • 1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x3@70% 1x2@80% 3x2@90% 2x3@80% 1x5@70%

    WOD

    • 20-15-10-5 
      Chest to bar pull ups 
      Box jumps overs (24/20 in) 

      then 

      AMRAP of burpees 
      *The score will be the total amount of burpees done! 
      14 minute timecap


    VR  18-11-2016 

    Bear Complex
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Second Push Press
    Take 20 minutes to establish 1RM for this complex.
    Bottoms Up
    2-4-6-8-10-12... 

    Sit to stand to step up (24/20 in) 
    Kettlebell bottoms up clean and press (16/8 kg) 

    16 minute AMRAP 


    *score based on rounds and reps, ie: 5 complete rounds is on the round with 10 reps.


    DO  17-11-2016 
    Slo's Night
    afther OLY with Slo

    WO 16-11-2016 
    Skills Development 

    5x15sec Bottom of the dip holds 
    7 minutes 

    Every other 30 seconds for 7 minutes complete: 
    Option A (beginners): 
    10 Strict push ups (focus on form, modify on boxes if necessary) 
    *modify down reps if necessary 

    Option B (intermediate): 
    3-6 Kipping parallel bar dips 
    *must be able to complete 1 strict parallel dip before kipping 

    Option C (advanced): 
    5-10 Kipping ring dips 
    *must be able to complete 3 strict ring dips before kipping
    Double Tap
    In teams of 2, split the work anyhow, complete: 

    20-40-60-80 

    Row for calories 
    Dumbbell single arm snatches (22,5/16 kg) 
    Dumbbell single arm overhead squats (22,5/16 kg) 

    *modify DB OH squats for lunges if mobility is restricted

    DI 15-11-2016
    Thruster
    Thrusters (Volume and Recovery Work) After a warm-up, load bar to 40% of 1RM. Clock begins and you will complete the following reps before the next set begins at the scheduled time. 0:00 - 3 reps 1:30 - 3 reps 3:00 - 3 reps 4:15 - 3 reps 5:15 - 3 reps 6:00 - 3 reps 6:45 - 3 reps 7:30 - 3 reps 8:00 - 3 reps 10:00 - 5 reps 11:00 - 7 reps 12:00 - 1 minute AMRAP Record you last AMRAP set.
     Drop weight if 40% is too high for later sets. 
    As prescribed.  Load bar to 45/30 kg.

    Club 150
    150 Kettlebell clean and overhead (16/8 kg) 
    12 minute timecap

    MA 14-11-2016 
    In teams of 3: 
    8 minute AMRAP of: 
    Synchro kettlebell swings - overhead (24/16 kg) 
    while one partner does a static deadlift hold (50/35kg)

    1 minute rest then 

    7 minute AMRAP of: 
    Synchro burpees to plate 
    while one partner does a bottom of front squat hold (40/30kg) 

    1 minute rest then 

    6 minute AMRAP of: 
    Synchro plate ground to overhead (15/10kg) 
    while one partner holds a barbell overhead (20/15kg)
    wod:
    Weighted Bulgarian Split Squat
    5 x 10 reps per leg 

     


    ZA 12-11-2016
    TTB    Every 30 seconds for 7 minutes complete: 
    Option A (beginners): 
    10 Strict leg raises (focus on form, modify to knee raises if necessary) 
    *modify down to every other 30 sec if necessary 

    Option B (intermediate): 
    3-6 Kipping knees to elbows 
    *modify to toes to rings in needed 

    Option C (advanced): 
    5-10 Kipping toes to bar
    WOD

    10 Handstand push-ups 
    15 Kettlebell swings - Russian (24/16 kg) 
    20 Box jumps (24/20 in) 
    25 Pull ups 
    50 Air squats 
    100 Double-Unders 

    25 minute AMRAP 

    VR 11-11-2017
    General Warm-Up

    1 Length of bear crawl 1 Length of crab walk 1 Length of squat walks 3 rounds not for time

    Handstand Push Up Progression

    Skills Development 
    Kick up to handstand practice (towards wall or in middle of room) 
    7 minutes 

    Every other 30 seconds for 7 minutes complete: 
    Option A (beginners): 
    2 Wall walks (focus on form, keep a tight hollow body) 
    *modify down to a plank hold for 30 sec if necessary 

    Option B (intermediate): 
    3-6 Strict handstand push up 
    *modify to ab mat if necessary (no more than 2) 

    Option C (advanced): 
    5-10 Kipping handstand push ups 
    *must be able to complete 3 strict handstand push ups before kipping

    Med Ball So Hard 

    EMOTM alternating for 18 minutes of: 
    20 medball Cleans (20/14 lbs) 
    and 
    20 Double unders 

    *modify down to 15 reps if you are getting to less secs rest



    DO 10-11-2016  
    WORKOUTS TBA:
    SLO OLY and SLO's Night



    WO 9-11-2016
    General Warm-Up

    EMOTM for 7 minutes: 10 burpees, 10 Air squats
    *spend remaining minute mobilizing overhead position

    Clean and Jerk

    1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x3@70% 2x2@80% Then: Athletes will have 5 minute timecap to try and establish a heavy single.

    Anarchy

    10 Pull-ups 
    20 Single-leg squats 

    4 rounds 
    15 minute timecap


    DI  8-11-2016
    Front Squat

    1x5@bar 1x5@40% 1x4@50% 2x3@60% 1x3@70% 1x3@80% *Continue to find 3RM for the day. Then: 3x3@90% of today's 3RM

    Bumblebee

    15 Toes to bar 
    10 Push-ups 
    5 Burpees 
    20 minute AMRAP



    MA 7-11-2016
    Theraband Warm-Up
    (7 minutes)

    Muscle Up Progression 

    Skills Development 
    3x10 Standing muscle up transition drill 
    7 minutes 

    Every other 30 seconds for 7 minutes complete: 
    Option A (beginners): 
    10 False grip ring rows (focus on slow controlled movement, keep in false grip) 
    *modify down to neutral grip ring rows if necessary 

    Option B (intermediate): 
    1 Partner assisted muscle up (work in pairs) 
    *modify to false grip pull ups (chest to rings) if necessary 

    Option C (advanced): 
    1-3 Strict muscle ups (focus on stringing reps together)

    Shaco

    50-40-30-20-10 
    V-ups 
    Jump squats 
    Russian twist 
    Double unders

    ZO 6-11-2016
    Overhead Barbell Lunges 1x10@bar 1x10@40% 1x10@50% 4x10@60% *Use overhead squat or snatch 1RM to base percentage of off *Clean or snatch to position, make sure midline is stable and knees in line with feet Double Revolver In teams of 2, alternating partners after each round: 
    12 Thrusters (95/65 lbs) 
    then 
    AMRAP of: 
    Burpee box jumps (20 in) 

    1 minute timecap k
    12 rounds 
    *one person works while other rest, alternate for total of 6 rounds each 
    *score total reps of burpee box jumps

    ZA 5-11-2016
    Jerk From Rack

    1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x2@70% 3x1@80% 3x1@85% *All jerks are to be done from behind the neck 

    Push Press

    20 minutes to find 5RM Then: 5 reps @85% of 5RM EMOTM 6 minutes

    VR 4-11-2016
          Skills Development 

    • 5x15sec Bottom of the dip holds 
      7 minutes 

      Every 30 seconds for 7 minutes complete: 
      Option A (beginners): 
      10 Strict push ups (focus on form, modify on boxes if necessary) 
      *modify down to every other 30 sec if necessary 

      Option B (intermediate): 
      3-6 Kipping parralel bar dips 
      *must be able to complete 1 strict parralel dip before kipping 


      Option C (advanced): 
      5-10 Kipping ring dips 
      *must be able to complete 3 strict ring dips before kipping

    • Dynamic Duo

    • In pairs: 
      160 Kettlebell snatch (20/12 kg) 
      100 Pull ups 
      150 Box jumps (24/20 in) 
      100 Wall balls (20/14 lbs) 
      *both athletes can move at the same time, BUT without doing the same movement. 
      20 minute timecap

     



    DO 3-11-2016
    Wod :TBA
    SLO's Night


    WO 02-11-2016 

    Snatch

    1x5@bar 1x5@40% - paused 2 seconds in catch 1x4@50% - paused 2 seconds in catch 1x3@60% 1x3@70% 1x2@80% 2x2@85% 2x1@90%

    Starboy

    1-2-3-4-5-6.... etc 
    Burpees 
    Fat rope skips 

    Toes to bar 

    12 minute AMRAP 
    *Reps start at 1 and continue going up by 1 every round

     


    DI 1-11-2016

    Front Squat

    1x5@bar 1x5@40% 1x4@50% 2x3@60% 1x3@70% 1x3@80% *Continue to find 3RM for the day. Then: 2x4@85% of today's 3RM

    On The Way

    5 Ring Dips 
    16 Single arm overhead lunges (8/12 kg) 

    8 minute AMRAP 
    60 second rest 

    4 minute tabata 
    Hollow body hold 
    *20 seconds on / 10 seconds off

    MA 31-10-2016

    Wod: for time with partner

    90 Power Snatch 50/35
    90 Box `jumps Overs
    90 Sumo DeadLift High Pulls
    90 BarFacing Burpees

    VR 28-10-2016

    warm up drills and prepare snatch
    WOD: 10 rounds for time
    2 hang squat snatch 60/40kg
    3 man makers
    4 box jumps
    5 chin ups

    WO 26-10-2016

    Skill
    Ring work (Skin the cats etc)
    Ring Dips

    WOD: 50-40-30-20-10.  20 min time cap
    Air squat
    Sit ups
    Du

    DI 25-10-2016

    WOD: 5 min AMRAP
    10 box jumps
    20 DU (or 60 SU)
            60 sec rest
    8 HSPU
    15 burpees
            60 sec rest
    14 medball cleans
    14 russian twists

    MA 24-10-2016

    FOR STRENGTH: 3 SETS MAX STRICT PULL UPS (2 mins rest)
    WOD
    2 min KB Swings (left)
    2 min burpees
    2 min rest
    2 min KB swings (right)
    2 min burpees
    2 min rest
    2 min KB swings (L+R)
    2 min burpees

    ZO 23-10-2016

    FOR STRENGTH: FIND YOUR 1 RM PRESS
    WOD: DUO WOD 6 RFT
    30 mtr lunge (20/15 kg)
    30 box jumps
    20 wall ball shots
    10 hspu (or 5 wall climbs)