Partner WOD

4 rounds for time of:
500-m row
L-sit, from the ground, for same time as row

Time cap= 20mins
20 Jul WOD
30min E2MOM
Round 1-5
3 power cleans

Rounds 6-10
3 cleans catching at parrallel squat

Rounds 11-15
3 squat cleans
20 Jul Oly
Complete as many rounds as possible
in 15 minutes of:

5 strict muscle-ups
10 single-leg squats, alternating
19 Jul WOD
6 rounds
Super set :
10 back rack weighted lunges
10 back squat

Tabata elbow plank to push up plank transtition
19 Jul Arnold
40min AMRAP
Teams of 6
P1- 1.5 km Echo Bike (timer)
P2- Alternating knee raises
P3- Speed balls
P4- Bear shoulder taps
P5- Pallof Press (alternate every 10)
P-6 rest
18 Jul WOD
Run as far as you can in 50mins, if you reach 10km stop.
17 Jul WOD
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
6 rounds
10 Bench press
10 lateral raises


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

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
6 rounds
10 barbell hip thruster
10 jumping squats


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:
Reverse burpees
Row (for calories)
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

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
30 Jun Oly
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
29 Jun WOD
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
Shoulder Press
superset with 3-5 bent over barbell rows

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
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
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
Front Squat
superset with 10sec L/R front scales

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
30sec bike
45sec bike
30sec bike
15sec bike
20 Jun WOD

Word fitter en haal meer uit je leven!