Workouts

For time:
10 Squat cleans @61/43kg
50 GHD Sit-ups
8 Squat cleans
40 GHD Sit-ups
6 Squat cleans
30 GHD Sit-ups
4 Squat cleans
20 GHD Sit-ups
2 Squat cleans
10 GHD Sit-ups

Cut-off: 13 minuten
23 Oct WOD
Part A:

E2MOM for 12 with a buddy:
2 power snatch

Build up in weight up to a max 80% of 1RM.

Part B:

With a buddy:

12 minute AMRAP:
50 double / 75 single unders each*
30 buddy plank hand taps
10 power snatch @43/30
22 Oct WOD
In teams of three:

Five rounds for max reps of:
Bench press @80/60kg
Pull-ups
Back squat @80/60kg from floor
21 Oct WOD
Deadlift 1-1-1-1-1-1-1 reps

Finisher: Tabata russian kbs
@16/12kg
20 Oct WOD
2x 14 min E2MOM

1-7
Clean pull
Muscle clean
Hang clean

rest 1 minute

9-15
Power clean
Hang clean
FS
20 Oct Oly
OPEN 19.2
19 Oct WOD
2x 14 min E2MOM

1-7
Snatch pull
Muscle snatch
Snatch balance

rest 1 minute

9-15
Power snatch
Snatch balance
OHS
19 Oct Oly
StrongFit Workout:

30m sled bear crawl AHAP

3-5 rounds:
30m sled rope pull AFAP
30 sec max burpees to rubber tile
Rest as needed

Score = burpees
18 Oct WOD
Rack pull
7-7-7-7-7

Pump:

3 sets
20 bulgarian split squats
20 jumping squats (above par)
max bottom squat hol
18 Oct Arnold
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Cut-off: 18 minuten
17 Oct WOD
Part A:

In 20 minutes:
3x5 sandbag squat AHAP

Part B:

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Cut-off: 11 minuten
16 Oct WOD
"Daniel"

For time:
50 Pull-ups
400 meter run
21 Thrusters @43/30kg
800 meter run
21 Thrusters
400 meter run
50 Pull-ups

Cut-off: 18 minuten
15 Oct WOD
40 minute AMRAP:

P1: 2 min. row/ski/bike
P2: max hs hold, drop = sb carry
P3: max hang from bar, drop = bear walk
P4: max L-sit, drop = jump rope practise
14 Oct WOD
Front squat 3-3-3-3-3 reps

Finisher: Tabata jumping squats
13 Oct WOD
3x 8 min EMOM

1-8
Muscle snatch

Rest 1 minutes

10-17
Power snatch

Rest 1 minutes

19-26
Squat snatch
13 Oct Oly
OPEN 19.1
12 Oct WOD
3x 8 min EMOM

1-8
Muscle clean

Rest 1 minute

10-17
Power clean

Rest 1 minute

19-26
Squat clean
12 Oct Oly
"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Cut-off: 7 minuten
11 Oct WOD
Shoulder press
7-7-7-7-7

Pump:

3 sets
15 banded dumbell pullover
15 barbell curls
max slingshot pushups
11 Oct Arnold
Strongman Workout:

In groups of 6:

15-20 minutes:
Three at a time:
15m AHAP YOKE push

15-20 minutes:
P1: KB farmers carry
P2: Sandbag carry
P3: OH plate carry
Afstand = 100m
10 Oct WOD
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Cut-off: 35 minuten
09 Oct WOD
Push Jerk 3-3-3-3-3 reps

Finisher:

Tabata burpees for quality @70%
08 Oct WOD
Four rounds for time of:
100 ft Walking lunge @2x15db/2x12kb
30 box jumps 24"
20 weighted pullups @15kg

Cut-off: 24 minutes
07 Oct WOD
40min AMRAP in Groups of 6
400m SB Carry 40/30kg (timer)
Row
Sled drag power walking light
Bike
OH MB Carry inside 20/14lb
Speed balls
06 Oct WOD
Grace
30 Clean&Jerks 61/43kg

Daarna,
10min EMOM
Tall Clean met lege halter
06 Oct Oly
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
05 Oct WOD
Isabel
30 Snatches 61/43kg

Daarna,
10min EMOM
Tall Snatch met lege halter
05 Oct Oly
6 rounds for time of:
400m run
25 Burpee to bar

25min cut-off
04 Oct WOD
Front Squat 3-3-3-3-3

3 sets of:
50 banded hamstring curls
20 jumping lunges


100 banded back extensions
04 Oct Arnold
Clean and Jerk 1-1-1-1-1-1-1
03 Oct WOD
800m DB Farmer’s Carry 22.5/15kg

Then, 3 rounds each with a partner, I go, you go per round, of:
250m row/ski
10 DB burpees 22.5/15kg
02 Oct WOD
400m run
Rest 2min
800m run
Rest 3min
1600m run
Rest 3min
800m run
Rest 3min
400m run

35min cut-off (6min/km pace)
01 Oct WOD
"Elizabeth"

21-15-9 reps of:
Squat Clean 61/43kg
Ring dips

9min cut-off
30 Sep WOD
For time:
1000m Row/1000m run
21 Thrusters 43/30kg
21 Pull-ups
750m Row/800m run
15 Thrusters 43/30kg
15 Pull-ups
500m Row/400m run
9 Thrusters 43/30kg
9 Pull-ups

20min cut-off
29 Sep WOD
10 min for HS Muscle Snatch

Snatch
2-2-2-2

Daarna, 5min EMOM BB cycling
6xPS @50% of minder
29 Sep Oly
Lions Cup
28 Sep WOD
Weighted pull-ups 1-1-1-1-1-1-1

Freaky Finisher: 30 sec. MAX CAL ECHO BIKE
27 Sep WOD
Bench Press 3-3-3-3-3

3 sets of:
5-10 bro rep chip ups (stay above 90 deg)
30sec chin-up hold
Drop for max push-ups
27 Sep Arnold
Five rounds for time of:
15 Power snatch 43/30kg
400m Run

18min cut-off
26 Sep WOD
Overhead Squat 3-3-3-3-3
25 Sep WOD
Di 24

2 Rounds of 200m SB Carry AHAP
3min rest

Then, 3-5 rounds of:
1min SB over shoulder 40/30kg+burpee
3min rest
24 Sep WOD
"Nate"

AMRAP 20min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24kg
23 Sep WOD

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