Workouts

Row 2K
01 Apr WOD
"Del"

For Time:
25 Burpees
400m run with a MB 20/14lb
25 Weighted pull-ups with a 20 pound dumbbell
Run 400m-MB 20/14lb
25 Handstand push-ups
400m run-MB 20/14lb
25 C2B
400m run-MB 20/14lb
25 Burpees
31 Mar WOD
21-15-9 reps for time of:
Back squat 102.5/70kg
KBS 32/24kg
30 Mar WOD
40min AMRAP
Teams of 3
P1 400m SB Carry 40/30kg
P2 Row
P3 14m Single arm KB Farmer's Carry 24/20kg (wissel elk baan)
29 Mar WOD
Muscle Clean + Tall Clean + Tall Jerk 3x(3+3+3) - movement prep, not heavy!!!

30min E2M
1-5 High hang PC + High hang Clean + PP
6-10 Hang PC + Hang Clean + PJ
11-15 2x (Clean + Jerk)
29 Mar Oly
Overhead Squat 3-3-3-3-3 reps

200m jog between work sets (active recovery)
28 Mar WOD
Muscle Snatch + Tall Snatch 3x(3+3) -movement prep, not heavy!!!

30min E2M
1-5 High hang PS + High hang Snatch
6-10 Hang PS + Hang Snatch
11-15 2x Snatch
28 Mar Oly
"Diane"

21-15-9 reps of:
Deadlift 102.5/70kg
Handstand push-ups
27 Mar WOD
Dumbell (KB) Shouder Press 3-3-3-3-3

3x with DBs
8-12x Flys
8-12x Skull Crushers
8-12x Reverse Flys
8-12x Biceps curls

2min Dead Bug
27 Mar Arnold
CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters 45/30kg
3 C2B
6 Thrusters 45/30kg
6 C2B
9 Thrusters 45/30kg
9 C2B
12 Thrusters 45/30kg
12 C2B
15 Thrusters 45/30kg
15 C2B
….. Continue adding 3 reps each round until 7min have passed
26 Mar WOD
Barbara Prep #4
"Red light-Green light Barbara"

Barbara in 6 rounds of 3min work: 3min rest.

Work through 5 rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
25 Mar WOD
9-6-3 reps for time of:
Thruster 75/52.5kg
Muscle-up
24 Mar WOD
5 rounds for time of:
21 Barbell TGUs 20/15kg*
400m run
23 Mar WOD
Partner WOD
3 rounds for time of:
1000m Row (I go, you go 500m p.p.)
20 GHD sit-ups (20 p.p., samen)
4 Rope climbs 15ft (I go, you go 2 p.p.)
22 Mar WOD
20min EMOM
1-10 Snatch Pull + Snatch + Snatch Balance
11-20 Snatch Pull + Snatch

Snatch PP + Snatch Balance 4x (2+2)
22 Mar Oly
Strong peeps Saturday
20min HS per side barbell TGU

3-5 Rounds 14m Yoke Carry 200/150kg
15/10cal Bike
21 Mar WOD
20min EMOM
1-10 Clean Pull + Power Clean + PJ
11-20 Clean Pull + Clean + Jerk


Jerk Dip + PJ + Jerk Dip + Jerk 4x (1+1+1+1)
21 Mar Oly
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups
20 Mar WOD
Front Squat 3-3-3-3-3

3 sets
10 +10x Double KB Single Leg Romanian DL
20x Double KB Rack Drop Lunge (1-2 tiles)
Max Dual leg lift overs (over KB, legs straight, keep torso as vertical as possible)

Max Wall Sit
20 Mar Arnold
CrossFit Games Open 12.4

12 minute AMRAP of:
150 Wall ball shots 20/14lb
90 Double-unders
30 Muscle-ups
19 Mar WOD
"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile
18 Mar WOD
Barbara Prep #3
"Backwards Barbara"

5 Rounds, each for time of:
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
3min rest
17 Mar WOD
"Strongman Gone Bad"
3 Rounds, 1min per station for max reps of:
Alternating Stone to Shoulder 40/30kg
15m Yoke Carry 200/150kg
SB PP 40/30kg
15m Farmer's Walk 2x 67/47kg
SB Squat 40/30kg
Rest
16 Mar WOD
"Michael"

3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
15 Mar WOD
10min HS Tall Clean + Jerk

10min HS High Hang Clean + Jerk

15min EMOM
Clean + FS + Jerk
15 Mar Oly
"DT"

5 rounds for time of:
12 Deadlifts 70/47.5kg
9 Hang power cleans
6 Push jerks
14 Mar WOD
10min HS Drop Snatch

10min HS Snatch Balance

15min EMOM
Snatch + OHS
14 Mar Oly
Barbara Prep #2
"Partner Barbara"
I go, you go, opsplitsen naar keuze

5 Rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3min rest
13 Mar WOD
Floor Press 3-3-3-3-3

3x Superset
10 Crush Grip KB Row
max push ups (banded)

3x Superset
10xBro rep Chin-ups (banded)
10x Bro rep Ring dips (banded)
13 Mar Arnold
CrossFit Games Open 12.3

18 minute AMRAP of:
15 Box jumps 24/20"
12 Push press 52.5/35kg
9 Toes-to-bar
12 Mar WOD
5 rounds for time of:
7 DB squat clean thrusters 15/10kg
10 Pull-ups
11 Mar WOD
"Klepto"

4 rounds for time of:
27 Box jumps, 24/20"
20 Burpees
11 Squat cleans 65/45kg
10 Mar WOD
Back Squat 5-5-5-5-5

Row or bike 1min easy between work sets (active recovery)
09 Mar WOD
10 minute AMRAP of:
2 Clean and jerks 85/55kg
1 Rope climb 15ft
08 Mar WOD
20min EMOM
1-10 2-Position Paused Snatch (2sec each@knee and catch)
11-20 Snatch

Snatch Pull 3-3-3-3@110%
08 Mar Oly
CFLT Qualifier
07 Mar WOD
20min EMOM
1-10 2-Position Paused Clean (2sec each@knee and catch) + Jerk
11-20 Clean + Jerk

Clean Pull 3-3-3-3 @110%
07 Mar Oly
CrossFit Games Open 12.2

As many reps as possible in 10 minutes of:
30 Snatches 35/20kg
30 Snatches 60/35kg
30 Snatches 75/45kg
Max reps in time remaining, Snatch 95/55kg
06 Mar WOD
Sumo Deadlift 5-5-5-5-5

3x Superset
8x Banded Palloff Press (per side)
8x KB Extension Twist Press (per side)

Tabata Hollow Rocks
06 Mar Arnold
Barbara Prep #1
"Half Barbara"

5 Rounds, each for time of:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats
2min rest

23min cut-off
1st round >3min -> 4 rounds
Pull-up->Banded
Push-up->Banded
05 Mar WOD
For time:
25 Handstand push-ups
50 Toes-to-bar
800m run
75 Push press 35/25kg
150 Double-unders
04 Mar WOD
10min Squat therapy

Weighted pull-ups 1-1-1-1-1-1-1
03 Mar WOD
3 rounds for time of:
300m row
20 Wallball shots 20/14lb
10 Pull-ups
02 Mar WOD

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