Category Archives: WOD

DINSDAG 10-12-2019

CROSSFIT BENCHMARK “MCGHEE” AMRAP in 30 minutes of:5 Deadlifts (125/84 kg)13 Push-Ups9 Box Jumps (24/20″) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his…

WOENSDAG 11-12-2019

CROSSFIT BENCHMARK “BARBARA” 5 Rounds For Time Of:20 Pull-Ups30 Push-Ups40 Sit-Ups50 Air Squats3 Minutes Rest WEIGHTLIFTING Snatch focus GYMNASTICS Technique: dips & muscle-up spotting

DONDERDAG 12-12-2019

CROSSFIT “CRUEL KAREN” For Time:50 Wallballs (10/6 kg)15 Thrusters (45/30 kg)50 Wallballs (10/6 kg)15 Snatches (45/30 kg)50 Wallballs (10/6 kg)15 Cleans (45/30 kg) POWERLIFTING Press focus

VRIJDAG 13-12-2019

CROSSFIT “V12 TURBO” 21-15-9 Reps For Time Of:KB overhead walking lunges (16/12 kg)Toes to barDouble-unders

ZATERDAG 14-12-2019

CROSSFIT “GUESS WHAT SONG IS ON REPEAT″ 1-1-1-1-1-1-1 Reps bench press for max weight GYMNASTICS Technique: Handstand walk

ZONDAG 15-12-2019

CROSSFIT “I’LL PASS ON THIS ONE.” AMRAP 15 min of:2+2 Reps of:Wall ball shotsAir squats Box jumps After every round that had more than 10 reps complete a 200m run

MAANDAG 02-12-2019

CROSSFIT “BEEP TEST.” EMOM 15 Min Of:1. 7 Burpee box jump2. 7 HSPU3. 12 Toes 2 Bar WEIGHTLIFTING Snatch focus

DINSDAG 03-12-2019

CROSSFIT “PULL THEN PUSH.” For Time: 1-2-3-4-5-6-7-8-9-10Deadlifts (80/60kg)10-9-8-7-6-5-4-3-2-1 Kcal row POWERLIFTING Press focus

WOENSDAG 04-12-2019

CROSSFIT “UPS AND DOWNS.” 5 Rounds For Time Of:1 Rope climbs50 Double-unders12 Devil press, 16/12kg Rx+ = 22,5/16kg WEIGHTLIFTING Clean focus GYMNASTICS Technique: handstand push-upStrength: toes-to-bar

DONDERDAG 05-12-2019

“YOU VS FRASER.″ 15 minutes to find your 1RM Squat snatch. POWERLIFTING Squat focus