TODAY'S WOD

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TODAY'S WOD
  • 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
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    • WOD
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    • 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
     
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  • DI 4-4-2017
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  • 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
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  • 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
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  • MA 3-4-2017
Grace for time
 


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

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

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

    Rest 4 minutes 

    3 rounds 
    23 minutes total 
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  • DI 28-3-2017
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  • 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.
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  • MA 27-3-2017
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  • 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
     
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  • ZA 25-3-2017
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  • 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. 
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  • 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:
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  • 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)