Workouts

Partner WOD

3 rounds for time of:
Row 1,000 meters ( 500m each )
30 jumping pull-ups (p.p synchro)
30 jumping ring dips (p.p synchro)

Time cap= 25mins
16 Jul WOD
Deadlift 15-12-9-6-3 reps
15 Jul WOD
Max weight 30m Sandbag walk

3 rounds
30m (light) sled push AFAP
max sandbag squats ubroken ( at 50% of your
sandbag weight from the first section )
rest as needed
14 Jul WOD
30min EMOM
1-10 clean high pull
11-20 clean high pull + power clean
21-30 clean high pull + squat clean
14 Jul Oly
For time:

L-sit for a total of 5 minutes
Tme cap 12 mins

Then, practice controlled descents
from a handstand for 20 minutes.
13 Jul WOD
30min EMOM
1-10 snatch high pull
11-20 snatch high pull + power snatch
21-30 snatch high pull + squat snatch
13 Jul Oly
Strict Nicole

Complete as many rounds as possible
in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups

Score number of pull-ups each round 
12 Jul WOD
LIFT
6 rounds
Superset
10 Bench press
10 lateral raises

PUMP

Tabata russian twist
12 Jul Arnold
Back squat 15-12-9-6-3 reps
11 Jul WOD
40min AMRAP

Teams of 4:

P1 1000m row (timer)
P2 Sandbag hold
P3 hollow to superman roll
P4 banded floor press
10 Jul WOD
With a buddy , I go You go
10x 400m run (p.p)
time cap = 40mins
09 Jul WOD
3 rounds for time of:

15-ft. rope climb, legless ascent & descent
21 strict push-ups, chest to ground, feet on 20-in. box



Time cap= 5min
08 Jul WOD
For time:

Row 2,000 meters/ run 1600m
21 cleans
15 thrusters
Row 1,000 meters/ run 800m
15 cleans
12 thrusters
Row 500 meters/ run 400m
9 cleans
9 thrusters

61kg/43kg
Time cap= 30min
07 Jul WOD
30min EMOM
1-10 (2x) snatch deadlift ( floor to knee)
11-20 snatch pull + snatch high pull
21-30 Power snatch
07 Jul Oly
Strong(wo)man Saturday

Heavy single 30m Yoke carry

3 stations, each one for 2 mins with 2mins rest
Max (time) hammer hold 20/15kg

Max reps sandbag over the box ( 30" box ) 60/40kg
( 2 people stand opposite each other and pass the bag)

Max (time) double KB hold 24/20kg
06 Jul WOD
30min EMOM
1-10 (2x) clean deadlift ( floor to knee)
11-20 clean pull + clean high pull
21-30 Power clean
06 Jul Oly
5 rounds for reps of:

2 minutes of strict muscle-ups
3 minutes of rest
05 Jul WOD
LIFT
6 rounds
Superset
10 barbell hip thruster
10 jumping squats

Pump

Tabata flutter kicks
05 Jul Arnold
Overhead squat 5-3-3-1-1-1 reps
04 Jul WOD
On a continuously running clock, 2 minutes of each for max reps of:
Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
30-in. box jumps
03 Jul WOD
40min AMRAP

Teams of 4:

P1 400m Sandbag carry 40/30kg (timer)
P2 Dead bug hold
P3 Speed steps
P4 One ring hand over hand
02 Jul WOD
Cindy

AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
01 Jul WOD
7 minutes of scales practice
7 minutes of L-sit practice
7 minutes of handstand practice (inversion)
7 minutes of plank practice
7 minutes of stretching
30 Jun WOD
Clean&Jerk
1-1-1-1-1-1
30 Jun Oly
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
29 Jun WOD
Snatch
1-1-1-1-1-1
29 Jun Oly
30m Sled Rope Pull AHAP

5 Rounds, each for time:
Row/Ski/Bike 15/10 cal
5 SB over the shoulder 40/30kg
Rest as needed
28 Jun WOD
Lift
Shoulder Press
3-3-3-3-3-3-3
superset with 3-5 bent over barbell rows

Pump
3 sets of:
15sec max bro-rep dips (stay above perpendicular) followed by max hold at the bottom of the dip (rings or bridge)

100 banded biceps curls AFAP (1 set)
28 Jun Arnold
Partner WOD
6RFT
P1: 800m Run (timer)
P2: Row (or Bike)

50min cut-off

Score is time and meters rowed
27 Jun WOD
2 rounds, at any pace to get the same numbers:

Lunge 30m AFRAP
Handstand walk 30m AFSAP
50 strict pull-ups AFSAP
50 push-ups AFSAP

AFSAP/AFRAP = As few sets/reps as possible.
Score: number of reps/sets for each exercise
26 Jun WOD
Partner WOD

3 rounds for time of:
1,000-m row (switch after 500m; person not rowing does speed steps)
30 clean and jerks 60/42,5kg (15 p.p., opsplitsen zoals je wil)

23 min cut-off
25 Jun WOD
40min AMRAP
Row 500m
200m SB Carry 40/30kg
Jog 400m
Ski 500m/Bike 0,75 mile
30m Sled push light+30m backwards sled drag light*

*Have to wait at sleds? Speed balls until a sled is free.
24 Jun WOD
20min AMRAP of:

5 strict L pull-ups
10 ring dips
15 single-leg squats
23 Jun WOD
30min Alternating EMOM
Oneven minuten
Snatch pull + Snatch
Even minuten
Snatch
23 Jun Oly
3 rounds for time of:

2 legless rope climbs, 15-ft. rope
35 wall-ball shots

Women: 14-lb. ball to 9 ft.
Men: 20-lb. ball to 10 ft.

15 min cut-off
22 Jun WOD
30min Alternating EMOM
Oneven minuten
Clean pull + Clean
Even minuten
Clean + Jerk
22 Jun Oly
Deadlift 5-3-3-1-1-1 reps
21 Jun WOD
Lift
Front Squat
3-3-3-3-3-3-3
superset with 10sec L/R front scales

Pump
Tabata Mash-up
Banded KBS 24/16kg and Hanging flutter kicks
(16x [20sec:10sec])
21 Jun Arnold
With a Buddy
800m SB Carry AHAP
Switch as needed

Then, for max calories:
15sec bike
Rest
30sec bike
Rest
45sec bike
Rest
30sec bike
Rest
15sec bike
20 Jun WOD
4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups

Men: 22,5kg DB
Women: 15kg DB
15min cut-off
19 Jun WOD
Run or row 5,000 meters in intervals:
5x800m hard/200m easy (keep moving!)
32min cut-off (compare to 5 juni)
18 Jun WOD
Handstand walk 400 meters in as few sets as possible (AFSAP).
10min cut-off
Score: time (in seconds) multiplied by number of sets
17 Jun WOD
Tabata This!

Tabata row cal
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 fewest number of reps performed in any of the eight intervals.
16 Jun WOD
20min EMOM
1-10
Power Clean + Push Jerk
11-20
Clean + Jerk

5min EMOM @50% of minder
5x Squat Clean + PJ TnG
16 Jun Oly

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