Workouts

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
"Murph"
Voor tijd, met 9kg weight vest:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

60min cut-off
15 Jun WOD
Fran
21-15-9 reps for time of:
Thrusters 43/30kg
Pull-ups

8min cut-off
14 Jun WOD
Lift
Weighted dips
3-3-3-3-3-3-3
superset with 3-5 ring rows or strict pull ups

Pump
3 sets of:
10-15 Bent over DB flys
10-15 DB Hammer curls
10-15 DB Tricep kickbacks
14 Jun Arnold
CrossFit Total but different...

Front squat, 1 rep
Push press, 1 rep
Sumo Deadlift, 1 rep
13 Jun WOD
400m DB Farmer’s Carry 22.5/15kg

5 Rounds, each for time, of:
10 DB Burpees 22,5/15kg
200m Sprint
12 Jun WOD
100 ft. of legless rope ascent in AFSAP

10min cut-off

L-sit for 2 minutes in AFSAP

AFSAP = As few sets as possible. Count rope progress from where your hands begin to where your hands end on each climb.
11 Jun WOD
3 rounds for time of:

15 cleans 60/42,5kg
15 thrusters 60/42,5kg
1,000m row/800m run

25min cut-off
10 Jun WOD
30min E2M
1-10 High Hang Snatch + Hang Snatch
11-20 Hang Snatch + Snatch
21-30 Snatch
10 Jun Oly
1e Pinksterdag
09 Jun WOD
In Teams of 4:
40min AMRAP
P1: 400m Jog (timer)
P2: SB Carry binnen 40/30kg
P3: Row/bike/ski
P4: Alternate every minute on the minute between Box step ups and speed balls
08 Jun WOD
30min E2M
1-10 High Hang Clean + Hang Clean + Jerk
11-20 Hang Clean + Clean + Jerk
21-30 Clean + Jerk
08 Jun Oly
4 rounds for time of:

21 KB floor presses 24/16kg
(of DB 22,5/15kg)
15 pull-ups
400-m run

20min cut-off
07 Jun WOD
Lift
Deadlift
3-3-3-3-3-3-3
immediately after each set 10sec L-sit or tuck sit

Pump
3 sets of:
1min Deadbug
30 Russian Twists (DB)
50 banded back extensions
07 Jun Arnold
Tabata squats

8x :20 work, :10 rest

L-sit for 2 minutes in as few sets as possible (AFSAP)

Score is the fewest number of reps performed in any of the eight intervals.
06 Jun WOD
Run or row 5,000 meters

30 min cut-off

Compare to April 3rd/same route: 3x1600m, 1x200m
05 Jun WOD
20min for a Heavy Single OH Yoke Carry (or axle bar)

Then, 3 rounds of:
2 min AMRAP
5 SB Clean&Jerks 40/30
5 over the SB burpees
-4min rest-
04 Jun WOD
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc. Score: starting point, finishing point, and total reps
03 Jun WOD
Back squat 1-1-1-1-1 reps

Then, practice for 5 minutes each,
in any order:


Plank holds
Scales
Handstand descents
02 Jun WOD
30 min E2MOM:

Clean + hang clean + split jerk
02 Jun OLY
5 rounds for time of:

7 left-arm dumbbell rows (22,5/15)
7 right-arm dumbbell rows
21 dumbbell bench presses
500-m row/400m run

Cut off: 22 min
01 Jun WOD
30 min E2MOM:

Snatch + hang snatch + OHS
01 Jun OLY
40 minute AMRAP in 4 person team:

Elk team werkt samen op 1 station.

1: light sled pull + light sled push (timer)
2: row
3: Balls to the wall
4: beaded speed steps / speed balls
31 May WOD
Lift:
Savickas press 5-5-5-5-5

Pump:
3 sets:
10 dumbell concentration curls R
10 dumbell concentration curls L
15 ring rows (heavy)
50 banded bicep curls
31 May Arnold
Complete as many rounds as
possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges

Then, practice for 5 minutes each,
in any order:

Stretching
L-sits
Handstand descents
30 May WOD
Clean and jerk 1-1-1-1-1 reps

Then, practice for 5 minutes each:

Plank holds
L-sits
Scales
29 May WOD
AMRAP 20 minutes of:

5 strict L pull-ups
10 ring dips
15 single-leg squats
28 May WOD
2x 200m unbroken sandbag carry AHAP

3 rounds:

Sled push AFAP
Backwards sled drag AFAP
30 sec max cal row

Score = cal per round
27 May WOD
Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots (20/14)
1 minute of SDHP (42,5/30)
1 minute of box jumps (24/20)
1 minute of push presses (42,5/30)
1 minute of rowing (calories)
Rest 1 minute
26 May WOD
23min EMOM:

1-7: Muscle snatch + ohs
8: Rest
9-15: Power snatch + ohs
16: Rest
17-23: Snatch
26 May OLY
3 rounds for time of:

500-m row / 400m run
100 double-unders
20 thrusters (30/20kg)

Cut-off: 18 min.
25 May WOD
23min EMOM:

1-7: Muscle clean + Front squat
8: Rest
9-15: Power clean + Front squat
16: Rest
17-23: Clean
25 May OLY
Crossfit Total II

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground,
power or squat.
24 May WOD
Lift:
Back squat 5-5-5-5-5

Pump:
3 sets, with dumbells, unbroken:
10 jumping squats
10 lunge steps
24 May Arnold
40 minute AMRAP in 3 person teams:

1: 400m very light SB carry (timer)
2: 20/20 banded box step ups
3: Row

Then:
All: Slow 400m run samen
23 May WOD
12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice
22 May WOD
For time with a buddy:

Pair: 1,000-m row (I go, U go)
Both: 50 strict pull-ups
Pair: 1,000-m row
Both: 100 push-ups
Pair: 1,000-m row
Both: 150 squats

Cut-off: 30 minutes
21 May WOD
3 rounds for time:

12 left-hand Turkish get-ups (22,5/15)
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

For quality
20 May WOD
In 20 minutes:
15m yoke carry AHAP

Then:

5x 1-minute rounds:

15 burpees*
max. SB over shoulder (40/30)

Rest as needed.
Score = number of SB over shoulder.
19 May WOD
20 min EMOM:

1-10: Cl. pull + power cl.
11-20: clean pull + clean

Daarna:

3x5 clean Deadlift
19 May OLY
5 rounds for time of:

9 deadlifts (61/43)
5 squat cleans
3 thrusters

Cut-off: 8 minutes
18 May WOD
20 min EMOM:

1-10: Snatch pull + power snatch
11-20: Snatch pull + snatch

Daarna:

3x5 Snatch Deadlift
18 May OLY

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