Easter WOD 10-04-23

11 apr 2023

For time in Bunny-teams 🐰🐰

A: As a Bunny-team together 10 rounds
200m KB carry and Wallegg carry 2×24/16 Rx+ 2×28/20 Comp 2×32/24kg
2 (Eggless) Ropeclimbs

B: 150 Walleggs 20/14#
Split reps

C: 10 Rounds, each Bunny do all the reps
10 Box Bunnyhop overs (with wallball)
5 Deadlifts Rx 80/55 Rx+ 100/70 Comp 140/95kg

Before going to the next part, together find 1 chocolate egg or bunny.

NOEggpromise

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WOD 29-08-23

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WOD 25-08-23

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WOD 15-08-23

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WOD 13-08-23

WOD 13-08-23

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WOD 12-08-23

WOD 12-08-23

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WOD 11-08-23

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WOD 09-08-23

WOD 09-08-23

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WOD 08-08-23

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WOD 06-08-23

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WOD 05-08-23

WOD 05-08-23

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WOD 04-08-23

WOD 04-08-23

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WOD 03-08-23

WOD 03-08-23

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WOD 02-08-23

WOD 02-08-23

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WOD 31-07-23

WOD 31-07-23

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WOD 30-07-23

WOD 30-07-23

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WOD 29-07-23

WOD 29-07-23

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WOD 28-07-23

WOD 28-07-23

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WOD 27-07-23

WOD 27-07-23

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WOD 26-07-23

WOD 26-07-23

Every 3 min (for 30 min) Lift of choiceDouble unders 2/252/252/252/252/252/252/252/252/252/25 NOCompromise

WOD 25-07-23

WOD 25-07-23

1-10-1 (Strict) PullupsRx (Body rows/elevated body rows) Boxjumps 24”/20” Comp 30"/24” *After each set200m Run NOCompromise WOD 25-07-23 1-10-1 (Strict) PullupsRx (Body rows/elevated body rows) Boxjumps 24”/20” Comp 30"/24” *After each set200m Run...

WOD 24-07-23

WOD 24-07-23

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WOD 23-07-23

WOD 23-07-23

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WOD 22-07-23

WOD 22-07-23

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WOD 21-07-23

WOD 21-07-23

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WOD 20-07-23

WOD 20-07-23

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WOD 19-07-23

WOD 19-07-23

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WOD 18-07-23

WOD 18-07-23

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WOD 17-07-23

WOD 17-07-23

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WOD 16-07-23

WOD 16-07-23

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WOD 15-07-23

WOD 15-07-23

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WOD 14-07-23

WOD 14-07-23

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WOD 13-07-23

WOD 13-07-23

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WOD 12-07-23

WOD 12-07-23

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WOD 11-07-23

WOD 11-07-23

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WOD 10-07-23

WOD 10-07-23

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WOD 08-07-23

WOD 08-07-23

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WOD 07-07-23

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WOD 06-07-23

WOD 06-07-23

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WOD 05-07-23

WOD 05-07-23

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WOD 04-07-23

WOD 04-07-23

20 min AMRAP 3 Power Snatches Rx 30/20 Rx+ 40/30 Comp 50/35kg5 Burpees over the Bar150m Row NOCompromise

WOD 03-07-23

WOD 03-07-23

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WOD 02-07-23

WOD 02-07-23

35:00 BUILDING TO A HEAVY 2 REPSOlympic/powerlift of choice 5-4-3-2-2-2-2… [Conditioning variation, choose a lift that gives you hard work, work around 50/60% of capacity and accumulate rounds of 5 reps, with sound technique + 5 Burpees Over the bar....

WOD 01-07-23

WOD 01-07-23

A: 8 min AMRAPCalorie Row (target 100/70) B: Every 2 min for 10 min5 Push press (AHAP) C: 8 min AMRAPCalorie Ski/Bike D: Every 2 min for 10 min5 Push Jerk (AHAP) NOCompromise

WOD 29-06-23

WOD 29-06-23

25 min AMRAP 5 Backsquats (Bw or close, Comp bw + 10)5 Boxjumps 30”/24”9/7 Cal Bike(Or 13/11 Cal Row/Ski) NOCompromise

WOD 28-06-23

WOD 28-06-23

8 SETS (AHAP) 3/3([1 high hang high pull + 1 hang snatch)5/5 Contralateral lunge strict press10 sumo deadlift high pull*200m run NOCompromise

WOD 27-06-23

WOD 27-06-23

For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Toes to Bar (Rx: trapped sit-ups) or GHD Hand Release Push Up or Deficit Pushups Wallballs 20/14# *10 Double Unders between rounds Rx+ 15 Comp 20 NOCompromise

WOD 26-06-23

WOD 26-06-23

40 min E.M.O.M. Min 1: 2 Ropeclimbs Rx+ 1 Legless Comp 2 LeglessMin 2: 10 Russian Twists* Rx+ 10/5kg plateComp 12/8kg KBMin 3: 3 Clean & Jerks Rx 40/30 Rx+ 50/35 Comp 70/50kgMin 4: Rest *Focus on actually rotation the torso in stead of just moving the arms to...

WOD 25-06-23

WOD 25-06-23

10 Rounds for time: 10/7 Cal Bike or Ski5 DB Snatches Left Rx 17,5/12,5 Rx+ 22,5/15 Comp 30/20kg10 DB Bent over rows Left5 DB Snatches Right10 DB Bent over rows Right NOCompromise

WOD 24-06-23

WOD 24-06-23

Chipper madnessDown & Up* 100 Double Unders80 Situps60 KB Swings Rx 16/8 Rx+ 20/12 Comp 24/16kg40 Boxjumpovers 24”/20”20 Pullups10 (Ring) Dips Comp Muscle ups *Rx: Every 2 min 1 Power Clean 60/40kg*Rx+ Every min 1 Power Clean 70/50kg*Comp Every min 1 Power Clean...

WOD 23-06-23

WOD 23-06-23

15-12-9-6-3 Overhead Squats (AHAP) 5-4-3-2-1 Benchpresses (AHAP) *12/8 Cal Bike-Ski-Row after each round NOCompromise

WOD 22-06-23

WOD 22-06-23

35 min of work 200m Run or 400m Bike4 Deadlifts Rx 70/50 Rx+ 100/70 Comp 140/95kg8 weighted Boxsteps (AHAP)16 Situps Comp V-ups NOCompromise

WOD 21-06-23

WOD 21-06-23

A: 15 min1 Turkish get-up into 5 Windmills L&R B: For time1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Pushpresses Rx 40/30 Rx+ 50/35 Comp 70/50kgBurpees over the Bar NOCompromise

WOD 20-06-23

WOD 20-06-23

5 rounds for form then weight: 3 Paused Backsquats 2-1-X10 Leg Raises Rx+ 10 Toes to Bar Comp 156 normal Backsquats 3 min rest *use same weight for both squats NOCompromise

WOD 19-06-23

WOD 19-06-23

In buddy teams; Relay style 2x 15min AMRAP (3 min rest between) 150m Row sprint10 Wallballs10 (jumping) Pullups5 Double KB Cleans Rx 2x 20/12 Rx+ 2x 24/16 Comp 2x 32/24kg NOCompromise

WOD 18-06-23

WOD 18-06-23

7 Rounds for time: 5 Benchpresses (as close as possible to BW, Comp 100/60kg)25 Double Unders5 Hang Squat Snatches Rx 20/15 Rx+ 40/30 Comp 60/40kg NOCompromise

WOD 17-06-23

WOD 17-06-23

35 min work 2 (Legless) Ropeclimbs4 (Fatbar) Deadlifts Rx 100/70 Rx+ 120/85 Comp 140/95kg200m KB Suitcase carry (1 stop allowed)16/12 Cal Bike (or 200m Run) NOCompromise

WOD 16-06-23

WOD 16-06-23

A: 10 min AMRAP3 Pullups Rx+ 5 Comp 5 C2B5 Burpees Comp 7 3 min Rest B: 10 min AMRAP5 Boxjumps 24”/20”7 Pushpresses Rx 20/15 Rx+ 30/20 Comp 40/30kg NOCompromise

WOD 15-06-23

WOD 15-06-23

400m Run21 Hang Power Cleans Rx 40/30 Rx+ 60/40 Comp 70/50kg400m Run15 Hang Power Cleans Rx 50/35 Rx+ 70/50 Comp 80/55kg400m Run9 Hang Power Cleans Rx 60/40 Rx+ 80/55 Comp 90/65kg400m Run3 Hang Power Cleans AHAP unbroken NOCompromise

WOD 14-06-23

WOD 14-06-23

In buddy teams 1 starts at B then A (x2)1 starts at A then B (x2) A: 6 min E.M.O.M.10 Airsquats Rx+ 15 Comp 20Remaining time = Cal Row/Ski 1 min reset B: 6 min E.M.O.M.6 Backsquats (BW or close to)Remaining time = Cal Row/Ski NOCompromise

WOD 13-06-23

WOD 13-06-23

25 min AMRAPKB Complex (individual weight) 5/5 Rows5/5 Swings5/5 Snatches5/5 Cossack Squats5/5 Half Kneeling Chops5/5 Single Arm Thrusters NOCompromise

WOD 12-06-23

WOD 12-06-23

Buddy team Grace (synchro) 30 Clean & Jerks for time* Rx 30/20 Rx+ 40/30 Comp 60/40kg *Every time you break: 200m Run NOCompromise

WOD 11-06-23

WOD 11-06-23

“Nate” 20 min AMRAP 2 Muscle ups (or transitions)4 Handstand Pushups (Pushups)8 KB Swings Rx 20/12 Rx+ 24/16 Comp 32/24kg NOCompromise

WOD 10-06-23

WOD 10-06-23

For time: 1k Row30 Backsquats Rx 40/30 Rx+ 50/35 Comp as close to BW as possible750m Row20 Backsquats500m Row10 Backsquats250m Row NOCompromise

WOD 09-06-23

WOD 09-06-23

21-15-9 Double Dumbbell Pushpresses Rx 15/12,5 Rx+ 20/15 Comp 25/17,5kgPullups Comp C2B NOCompromise

WOD 08-06-23

WOD 08-06-23

20 min AMRAP 5 Hang Power Cleans Rx 50/35 Rx+ 70/50 Comp 90/65kg10 Burpee Boxjumps 24”/20”10/7 Cal Bike or Ski NOCompromise

WOD 07-06-23

WOD 07-06-23

40 min E.M.O.M. Min 1: 5 Benchpresses from floor stationMin 2: 10 HipthrustersMin 3: 10 Knee Raises Comp Knees to ElbowsMin 4: rest NOCompromise

WOD 06-06-23

WOD 06-06-23

“Snatching Nancy” 5 Rounds for Time: 400m Run15 Power Snatches Rx 20/15 Rx+ 30/20 Comp 40/30kg (Squat Snatch) NOCompromise

WOD 05-06-23

WOD 05-06-23

Monday Madness ChipperDown & Up 100 Lunges80 Situps60 Wallballs40 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg20 Handstand Pushups (option: Pushups)1000m Row5 Muscle ups* Rx/Rx+ MU transitions NOCompromise

WOD 04-06-23

WOD 04-06-23

5 Rounds for max effort weight: 20/16 Cal Bike (Sprint)15 Toes to Bar10 Bent over Rows L&R2x 10m Bearhug/Yoke Walk NOCompromise

WOD 03-06-23

WOD 03-06-23

35 min of work: 2 Ropeclimbs5 Strict Presses Rx 30/20 Rx+ 40/30 Comp 60/40kg5 Tireflips30 Double Unders Rx+ 40 Comp 60 NOCompromise

WOD 02-06-23

WOD 02-06-23

For form and weight: 5-5-5-5-3-3-3-3-3 Box Frontsquats NOCompromise

WOD 01-06-23

WOD 01-06-23

Every 4 minutes for 7 Rounds: 20/16 Cal Row10 Russian Twists Rx/Rx+ 16/8 Comp 20/12kg10 KB Windmills 5L/5R Rx 16/8 Rx+ 20/12 Comp 24/16kg2 Power Cleans AHAP NOCompromise

WOD 31-05-23

WOD 31-05-23

30 min AMRAP (Goal: deload, monostructural, low impact) 5 Burpees10 Boxjumps15 KB Swings Rx 16/8 Rx+ 20/12 Comp 24/16kg200m jog *No need to deload? Do weighted boxsteps and 200m Suitcase carry instead. NOCompromise

WOD 30-05-23

WOD 30-05-23

10-8-6-4-2-2-2-2-2-2*Deadlift *After each set 20 trapped Situps Comp GHD Situps NOCompromise

WOD 29-05-23

WOD 29-05-23

"Murph"1600m run100 pull ups200 push ups300 airsquats1600m run*the reps can be partitioned (for example in rounds Cindy 5pu/10pu/15 airsquats. You can add a 20# vest! 020 advice:only add the vest when you have done murph before and if you are able to do the wod within...

28-05-23 Pinksteren

28-05-23 Pinksteren

We’re Closed! No WOD today. Do a 3k Run or take a rest/recovery day. See you all tomorrow for Murph!! NOCompromise

WOD 27-05-23

WOD 27-05-23

“Murph prep day” A: 5 min Cardio Warm-up B: 10 min mobility & Activation C: 4x 400m Run (@ 70%) with 90sec rest between. (13 min Tc) D: Every 2 min for 14 minutes(Olympic) Lift of Choice5-3-3-2-2-2-2 *If you are not doing Murph on Monday: go as fast as possible on...

WOD 26-05-23

WOD 26-05-23

21-18-15-12-9-6-3 Benchpress from floor stationCal Row/SkiBarbell Bent over Row Barbell weight: Rx 40/30 Rx+ 50/35 Comp 70/50kg NOCompromise

WOD 25-05-23

WOD 25-05-23

30 min E.M.O.M. Min 1: 6 Toes to Bar Rx+ 8 Comp 10Min 2: 5 Backsquats AHAPMin 3: 8/6 Cal Bike Rx+ 10/8Comp 12/10 NOCompromise

WOD 24-05-23

WOD 24-05-23

Ladder for time: 1 Ropeclimb1 Clean Rx 60/40 Rx+ 70/50 Comp 90/65kg10 Double Unders2/2/203/3/304/4/405/5/504/4/403/3/302/2/201/1/10 NOCompromise

WOD 23-05-23

WOD 23-05-23

10 Rounds for time: 6x 5m Shuttle Run8 Boxjumps 24”/20”12 DB Hang Snatches 6R/6LRx 17,5/12,5 Rx+ 22,5/15 Comp 30/20kg NOCompromise

WOD 22-05-23

WOD 22-05-23

23 min AMRAP 5 Frontsquats Rx 30/20 Rx+ 40/30 Comp 60/40kg5 Burpees over the bar10/7 Cal Row NOCompromise

WOD 21-05-23

WOD 21-05-23

35 min of work: 5 Fatbar Deadlifts AHAP15 Cal Row5 (Ring) Dips Comp Muscle ups15 Trapped Situps Comp GHD NOCompromise

WOD 20-05-23

WOD 20-05-23

7 Rounds for time (25 min TC) 20 Airsquats Rx+ 30 Comp 40200m Sprint1 Ropeclimb Rx+ Legless Comp L-sit *Remaining time: 1 - 1 - 1 - 1 - 1 Clean & Jerk (any variation). NOCompromise

WOD 19-05-23

WOD 19-05-23

25 min Double KB complex LadderMen Start Rx 2x 12kg Comp 2x 20kgWomen start Rx 2x 8kg Comp 2x 12kg.After each successfull complex, go up in weight. 8 Double KB Swings6 Double KB Hang Cleans4 Double KB Push Pressesafter each set18/15 Cal Ski/Row or 12/9 Cal Bike...

WOD 18-05-23

WOD 18-05-23

Buy-in: 1 Mile Run 10 Rounds3 Strict (weighted) Pullups Rx+ 4 Comp 510 (Weighted) Boxsteps (1 DB individual weight) Cash-out: 1 Mile Run NOCompromise

WOD 17-05-23

WOD 17-05-23

3 Rounds for Time: 100/70 Cal Ski or 70/50 Cal Bike20 Backsquats @ Rx 50/35 Rx+ 70/50 Comp 90/65 or 20 Frontsquats @ Rx 30/20 Rx+ 50/35 Comp 70/50kg NOCompromise

WOD 16-05-23

WOD 16-05-23

TABATA Tuesdays 8 Cycles: 20sec work 10sec rest*complete a full Tabata before going to the next station. 1: Benchpress Rx 20/15 Rx+ 30/20 Comp 40/30kg2: Dumbbell Bent over Row3: Situps Rx+ Knee/Leg Raises Comp Toes to Bar4: Boxjumpovers 24”/20” NOCompromise

WOD 15-05-23

WOD 15-05-23

30 min E.M.O.M. Min 1: 1-1-1 Snatch*Min 2: 20 Double Unders Rx+ 30 Comp 40Min 3: Rest *Start with empty bar. Increase weight each lift.Comp increase 2,5kg, Rx/Rx+ follow your own build up. Keep the weight steady at some point. NOCompromise

WOD 14-05-23

WOD 14-05-23

“Murph prep” CINDY 20 min AMRAP 5 Pullups10 Pushups15 Airsquats Rx & Rx+ (individually) scaled reps; the goal is to be able to keep moving. Example: Rx: 3 Pullups6 Pushups9 Airsquats Rx+: 4 Pullups8 Pushups12 Airsquats NOCompromise

WOD 13-05-23

WOD 13-05-23

"Chipper" 50 Cal Row50 Boxjumpovers 24”/20”50 Alt Dumbbell Snatches Rx 20/15 Rx+ 25/17,5 Comp 30/20kg50 Knees to elbow (or knee raises)50 Alt DB Snatches50 Boxjumpovers50 cal Row NOCompromise

WOD 12-05-23

WOD 12-05-23

8 Rounds “AHAP” in a 35 min window.Single arm KB Complex Left & Right.Rest as needed between rounds and build up weights in the 35 minutes. 5 Cleans5 Bent over Rows5 One arm Swings5 Thrusters *1 unbroken cycle on the Left + 1 unbroken cycle on the right = 1 Round....

WOD 11-05-23

WOD 11-05-23

30 min E.M.O.M. Min 1: 1 Ropeclimb Rx+ 1 Legless Comp 2 LLMin 2: 6 Benchpresses (as close to BW as possible)Min 3: AMCAL Bike/Ski NOCompromise

WOD 10-05-23

WOD 10-05-23

For time: 1k Row21 Hang Power Clean & Press21 V-ups Rx+/Comp Toes to Bar or GHD500m Row15 Hang Power Clean & Press15 V-ups Rx+/Comp Toes to Bar or GHD250m Row9 Hang Power Clean & Press9 V-ups Rx+/Comp Toes to Bar or GHD Weights: Rx 30/20 Rx+ 40/30 Comp...

WOD 09-05-23

WOD 09-05-23

20 min AMRAP 5 Deadlifts Rx 60/40 Rx+ 80/55 Comp 100/70kg5 Burpees over the Bar25 Single or Double Unders NOCompromise

WOD 08-05-23

WOD 08-05-23

10 Rounds for Time: 5 Backsquats or 15 Boxjumps*3-5 Strict Pullups Comp 3 Bar/Ring Muscle ups15 KB Swings Rx 20/12 Rx+ 28/20 Comp 32/24kg Backsquat weight: Rx 60/40 Rx+ 80/55 Comp 100/70kg *Choice between deloading the system after a week of heavy barbell work,...

WOD 07-05-23

WOD 07-05-23

30 min E.M.O.M. Min 1: 5 reps Lift of ChoiceMin 2: AMRAP (Cal) on Cardio of ChoiceMin 3: Rest NOCompromise

WOD 06-05-23

WOD 06-05-23

“Strongman Saturdays” 30 min of Work 2 Ropeclimbs (individual variation)4 Tire Flips200m (unbroken) carry*4 Dips Comp Muscle ups *Any material/style goes: farmer, bearhug…etc. Go heavy, but unbroken. NOCompromise

WOD 03-05-23

WOD 03-05-23

Wednesday Chipper Madness 50 Deadlifts40 Boxjumps 24”/20” Comp 30”/24”30 Russian KB Swings20 (Strict) Handstand Pushups*10 Cleans *Rx: Handrelease Pushups or Box-assisted Handstand Pushups Barbell Weight: Rx 60/40 Rx+ 80/55 Comp 100/70kg NOCompromise

WOD 02-05-23

WOD 02-05-23

5 Rounds for time: 400m Run15 Push Jerks Rx 30/20 Rx+ 40/30 Comp 50/35kg10 Toes to Bar Comp 20 NOCompromise

WOD 01-05-23

WOD 01-05-23

A: “Annie”50-40-30-20-10 Double UndersSitups 5 min Rest B: “Fran” 21-15-9 Thrusters Rx 20/15 Rx+ 30/20 Comp 43/30kgPullups 5 min Rest C: 10 min E.M.O.M. 5 Benchpresses NOCompromise

WOD 30-04-23

WOD 30-04-23

KB or DBRx 20/15 Rx+ 25/17,5 Comp 30/20kg 50 Alt Snatches50/35 Cal Ski/Row (40/28 bike)40 Alt Snatches40/28 Cal (30/20 bike)30 Snatches30/20 Cal (20/15 bike)20 Snatches20/15 Cal (10/7 bike )10 Snatches10/7 Cal (5/3 cal bike) NOCompromise

29-04-23

29-04-23

HYROX“Physical Fitness Test” 10:00 - 12:00 Come to the box and join in! 💪🏼 (No regular classes today) NOCompromise

WOD 28-04-23

WOD 28-04-23

A: 21-15-9 Double Unders x2Kettlebell Swings Rx 24/16 Rx+ 28/20 Comp 32/24kg 5 min Rest B: 21-15-9 Deadlifts Rx 80/55 Rx+ 90/65 Comp 100/70kgBoxjumps 24”/20” NOCompromise

KINGSDAY 27-04-23

KINGSDAY 27-04-23

The box is closed today. Do a 5k run for time….. or just relax and enjoy the festivities. See you all tomorrow 💪🏼 NOCompromise

WOD 26-04-23

WOD 26-04-23

5 Rounds For time: 10 Double DB Benchpresses (individual weight for an unbroken set)15 Situps Rx+/ Comp Toes to Bar20/17 Cal Ski or 15/13 Cal Bike NOCompromise

WOD 25-04-23

WOD 25-04-23

For time and weight: Backsquat 1-10400m runBacksquat 1-20400m runBacksquat 1-25400m runBacksquat 1-20400m runBacksquat 1-10400m run NOCompromise

WOD 20-04-23

WOD 20-04-23

With a running clock: A: “Randy” 75 Power Snatches 75/55# (35/25kg) 3 min Rest B: 30 Hang Power Cleans Rx 50/35 Rx+ 70/50 Comp 100/70kg 3 min Rest C: 1 Mile Run NOCompromise

WOD 18-04-23

WOD 18-04-23

“TABATA TIME” 8 Rounds: 20s of work /10s of Rest BikeSkiRowDouble Unders *After each TABATA:4 min for 1 Heavy lift of choice NOCompromise

WOD 18-04-23

WOD 16-04-23

“TABATA TIME” 8 Rounds: 20s of work /10s of Rest BikeSkiRowDouble Unders *After each TABATA:4 min for 1 Heavy lift of choice NOCompromise

WOD 15-04-23

WOD 15-04-23

30 min of Work: 1 Ropeclimb2x 3 Turkish Getups (Turkish Getup in upright position followed by 5 Pushpresses before going back down).3 Muscle ups200m Run NOCompromise

WOD 14-04-23

WOD 14-04-23

3x 8 min (with 3 min rest between) A: 5 Hang Power Cleans10 KB Swings Rx 16/8 Rx+ 20/12 Comp 24/16kg B: 5 Hang Power Cleans15 Situps or V-ups C: 5 Hang Power Cleans7 Burpees HPC weights: Rx 40/30 Rx+ 50/35 Comp 60/40kg

WOD 13-04-23

WOD 13-04-23

4 Rounds for time: 500m Row30 Boxjumps 24”/20”25 Pullups20 Benchpresses Rx 60/35 Rx+ 70/40 Comp 80/50kg NOCompromise

WOD 12-04-23

WOD 12-04-23

Rx 1 Round every 2 min for 30 minutes. 5 Backsquats as close as possible to BW. Comp 100 BW Backsquats for time. NOCompromise

WOD 11-04-23

WOD 11-04-23

20 Rounds 4 Strict Presses Rx 30/20 Rx+ 50/35 Comp HSPU’s8 Toes to Bar15/13 Cal Row or 15/13 Cal Ski or 12/10 Cal Bike NOCompromise

Easter Sunday 09-04-23

Easter Sunday 09-04-23

Closed today! Rest, recover, eat and spend some time with loved ones. See you all tomorrow for our special Easter WOD 💪🏼

WOD 08-04-23

WOD 08-04-23

“TABATA THIS” 1: Cal bike2: KB Lunge Steps Rx 12/8 Rx+ 20/12 Comp 24/16kg3: BodyRows Rx+/Comp Pullups4: KB Cleans AHAP NOCompromise

WOD 07-04-23

WOD 07-04-23

21-15-9Muscle Snatches Rx 20/15 Rx+ 30/20 Comp 40/30kgTrapped Situps Rx+ Leg Raises Comp Toes to Bar 18-12-6Power Snatches Rx 30/20 Rx+ 40/30 Comp 50/35kgTrapped Situps Rx+ Leg Raises Comp Toes to Bar 15-9-3(Squat) Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kgTrapped...

WOD 06-04-23

WOD 06-04-23

150 Double Unders100 Russian KB Swings Rx 24/16 Rx+ 28/20 Comp 36/28kg50 Boxjumpovers 24”/20”100 Double Unders50 Russian KB Swings25 Boxjumpovers10 (Jumping) Bar/Ring Muscle ups NOCompromise

WOD 05-04-23

WOD 05-04-23

30 min E.M.O.M. Min 1: 200m RunMin 2: 5 Benchpresses Rx 60/35 Rx+ 80/50 Comp 100/65kgMin 3: 2x 5 DB/KB Bent over Rows (AHAP) NOCompromise

WOD 04-04-23

WOD 04-04-23

10 Rounds: 5 Backsquats Rx 60/40 Rx+ 100/70 Comp 120/85kg15 Cal Ski/Row NOCompromise

WOD 03-04-23

WOD 03-04-23

“Monday Chipper Madness” For time: 50 Burpees to Target50 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg40 Burpees to Target40 Hang Power Cleans Rx 30/20 Rx+ 50/35 Comp 60/40kg30 Burpees to Target30 Shoulder to Overhead Rx 20/15 Rx+ 30/20 Comp 40/30kg1 Mile Run (or 2k Row)...

WOD 02-04-23

WOD 02-04-23

10 Rounds for time: 20/15 Cal Bike10 Alt KB Strict Presses (From double KB front rack hold)1 Ropeclimb NOCompromise

WOD 01-04-23

WOD 01-04-23

“Deadlift Party” E.M.O.M. 2 DeadliftsIncrease 2,5kg each side as long as possible. Keep the weight steady if needed. NOCompromise

WOD 31-03-23

WOD 31-03-23

32 min E.M.O.M. Each station 4 min.1 min work/1 min rest/1 min work/1 min rest.Then proceed to the next station. A: Hang Power Snatches Rx 20/15 Rx+ 30/20 Comp 40/30kgB: BikeC: (Ring) Dips Comp Muscle upsD: SkiE: Bodyrows Rx+/Comp PullupsF: Situps Rx+ V-ups Comp GHD...

WOD 30-03-23

WOD 30-03-23

5 Rounds for time: 400m Run20 Devil Presses (individual weight)* *aim for 2 sets of 10 reps NOCompromise

WOD 29-03-23

WOD 29-03-23

21-18-15-12-9-6-3 Cal Row/SkiKnees to ElbowsHang Power Cleans Rx 30/20 Rx+ 40/30 Comp 50/35kg NOCompromise

WOD 28-03-23

WOD 28-03-23

25 min AMRAP 3 Benchpresses (@ BW)5 (Strict) Pullups7 Russian KB Swings Rx 24/16 Rx+ 28/20 Comp 32/24kg NOCompromise

WOD 27-03-23

WOD 27-03-23

For time: 50 Cal Row50 Boxjumpovers 24”/20”50 Pushpresses Rx 20/15 Rx+ 30/20 Comp 40/30kg50 Front/Back rack/ OH Lunge step (same weight as Pushpress) Into:“Grace”30 Clean & Jerks for time Rx 30/20 Rx+ 50/35 Comp 60/40kg NOCompromise

WOD 26-03-23

WOD 26-03-23

7 Rounds 200m Sprint200m Farmers Walk (unbroken w 2 KB’s/DB’s AHAP)3 Strict Pullups Rx+ 5 Strict Comp Pullup complex* *3 Weighted 20/15kg into 5 strict into 7 kipping pullups NOCompromise

WOD 25-03-23

WOD 25-03-23

Backsquat Ladder 1-2-3-4-5-4-3-2-1 Rx 60/40 Rx+ 100/70 Comp 140/95kg After each set: 1 Ropeclimb (Rx+ Legless Comp L-sit) NOCompromise

WOD 24-03-23

WOD 24-03-23

30 min E.M.O.M. 3 Power Cleans Rx 40/30 Rx+ 70/50 Comp 90/6510 Pushups (scale reps down in steps of 2 when needed) NOCompromise

WOD 22-03-23

WOD 22-03-23

A: 12 min AMRAP30 Single/Double Unders15 Hang Power Snatches Rx 30/20 Rx+ 35/25 Comp 40/30kg B: 6 min Mobility/Stretching 12 min AMRAP30 Single/Double Unders5 Hang Power Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kg NOCompromise

WOD 21-03-23

WOD 21-03-23

“Triple Cardio” 1 Mile Run2k Row4k Bike (Rx & Rx+ partition as needed.) NOCompromise

WOD 20-03-23

WOD 20-03-23

For Time: 30 Deadlifts Rx 30/20 Rx+ 40/30 Comp 60/40kg15 Boxjumps 24”/20”25 Deadlifts Rx 40/30 Rx+ 50/35 Comp 70/50kg15 Boxjumps20 Deadlifts Rx 50/35 Rx+ 60/40 Comp 80/55kg15 Boxjumps15 Deadlifts Rx 60/40 Rx+ 70/50 Comp 100/70kg15 Boxjumps10 Deadlifts Rx 70/50 Rx+...

WOD 19-03-23

WOD 19-03-23

A: “Death by” (20 min)Row/Ski/Bike (5 min Rest) B: 20 min E.M.O.M. 3 Backsquats (at a set weight. Try to aim for at least Bodyweight.) NOCompromise

WOD 18-03-23

WOD 18-03-23

7 Rounds for Time: 50 Double Unders15 Burpees5 Benchpresses Rx 60/35 Rx+ 80/50 Comp 110/70kg NOCompromise

WOD 17-03-23

WOD 17-03-23

For time: 50 Cal Row5 Ropeclimbs Rx+/Comp Legless5 Squat Cleans Rx 60/40 Rx+ 80/55 Comp 100/70kg 40/4/430/3/320/2/210/1/1 NOCompromise

WOD 16-03-23

WOD 16-03-23

3x 7 min AMRAP (3 min rest inbetween) *Individual weight**The round must be unbroken A:(With 2 Dumbbells)4x 5m Dumbbell Farmer Walk10 Dumbbell deadlifts B:(1 Dumbbell AHAP )5 Dumbbell Box steps10 Dumbbell Russian Swings C:With 2 Dumbbells (same as A)10 (5/5) Gorilla...

WOD 15-03-23

WOD 15-03-23

“Nancy” 5 Rounds for time: 400m Run15 Overhead Squats Rx 20/15 Rx+ 30/20 Comp 42/30kg NOCompromise

WOD 14-03-23

WOD 14-03-23

For time 1-2-3-4-5 BodyRow Rx+ Strict Pullup Comp Strict C2BStrict Press Rx 30/20 Rx+ 40/30 Comp 60/40kg Then 50/35 Cal Bike or 75/53 Cal Ski into6-7-8-9-10 Bodyrows Rx+ Pullups Comp C2BPushpresses Rx 30/20 Rx+ 40/30 Comp 60/40kg Then 50/35 Cal Bike or 75/53 Cal Ski...

WOD 13-03-23

WOD 13-03-23

For time: (Rx 2 Rounds of half) 2k Row50 Bulgarian Split Squats 25/25 Rx+ Shrimp Squats Comp Alt Pistols30 Hang Power Cleans Rx 50/35 Rx+ 70/50 Comp 100/70kg NOCompromise

WOD 12-03-23

WOD 12-03-23

Lift of Choice: 5-5-54-4-43-3-3-3-3… NOCompromise

WOD 11-03-23

WOD 11-03-23

with a running clock individual timing A: Fran21-15-9Thrusters Rx 20/15 Rx+ 30/20 Comp 42/30kgBody rows Rx+ (jumping) Pullups Comp Pullups B: 5 min active recovery bike/row/ski C: 21-15-9Kettlebell swingsRx 20/12 Rx+ 28/20 Comp 32/24kgBoxjumps 24”/20” D: 5 min...

WOD 10-03-23

WOD 10-03-23

For time: 50-40-30-20-10 Double UndersSitups Rx+ Knees to Elbows Comp GHDAlt DB Snatches Rx 15/12,5 Rx+ 25/17,5 Comp 30/22,5kg NOCompromise

WOD 09-03-23

WOD 09-03-23

For time: 1-2-3-4-5-6-7-8-9-10 Benchpress (as close as possible to BW)Deadlift (1.5x BW)Triple Cal Row/Ski NOCompromise

WOD 08-03-23

WOD 08-03-23

10 Rounds for Time: 1 Power Clean Rx 50/35 Rx+ 80/55 Comp 100/70kg10 Over the Boxjumps 24”/20”15 Wallballs 20/14# NOCompromise

WOD 07-03-23

WOD 07-03-23

30 min of work: 1 Ropeclimb5 Frontsquats (from the rack) Rx 50/35 Rx+ 70/50 Comp 90/65kg200m Sandbag/KB/DB Carry “AHAP” NOCompromise

WOD 06-03-23

WOD 06-03-23

Open 23.3 Starting with a 6 min timecap: 5 Wallwalks50 Double Unders15 Snatches (weight 1)5 Wallwalks50 Double Unders12 Snatches (weight 2) *if completed before the 6 min timecap, add 3 min to the timecap and complete: 20 (strict) Handstand Pushups50 Double Unders9...

WOD 05-03-23

WOD 05-03-23

For time: 1k Run5 rounds Cindy800m Run4 rounds Cindy600m Run3 rounds Cindy400m Run2 rounds Cindy200m Run1 round Cindy *Cindy = 5 Pullups, 10 Pushups, 15 Airsquats. NOCompromise

WOD 04-03-23

WOD 04-03-23

A: 3 Rounds10 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg20 Situps (3 min rest) B: 3 Rounds8 Deadlifts Rx 60/40 Rx+ 80/55 Comp 100/70kg15/13 Cal row Rx+ 18/15 Comp 20/17 (3 min rest) C: 3 Rounds6 Deadlifts Rx 70/50 Rx+ 100/70 Comp 120/75kg20 knee raises Rx+ Knees to...

WOD 03-03-23

WOD 03-03-23

1-2-3-4-5-4-3-2-1 Ropeclimbs (variation)Hand Pushups (variation)Backsquats Rx 60/40 Rx+ 80/55 Comp 100/70kg NOCompromise

WOD 01-03-23

WOD 01-03-23

8 Rounds for max Weight 6 Chair Squats8 Double DB Benchpresses12/10 Cal Bike or 15/13 Cal Ski NOCompromise

WOD 28-02-23

WOD 28-02-23

10 Rounds for Time: 6 Muscle/Power Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kg12 Russian KB Swings Rx 24/16 Rx+ 28/20 Comp 40/32kg NOCompromise

WOD 26-02-23

WOD 26-02-23

A: 7 min AMRAP5 Backsquats(Rx 40/30 Rx+ 50/35 Comp 80/55kg)10 Russian KB Swings B: 3 min:1-1-1-1-1 Benchpress C: 6 min AMRAP4 Backsquats8 Russian KB swings D: 3 min:1-1-1-1 Benchpress E: 5 min AMRAP3 Backsquats6 Russian KB swings F: 3 min1-1-1 Benchpress...

WOD 25-02-23

WOD 25-02-23

30 min E.M.O.M. Min 1: 3 Fatbar Hang Power Cleans Rx 40/30 Rx+ 60/40 Comp 90/65kgMin 2: 3 Strict (weighted) Pullups Rx+ 4 Comp 5Min 3: 15/13 Cal Row Rx+ 18/15 Comp 20/17 NOCompromise

WOD 23-02-23

WOD 23-02-23

30 min of Work 1 Ropeclimb5 Frontsquats (from the rack)200m Run NOCompromise

WOD 22-02-23

WOD 22-02-23

For time: A: 21-15-9 (8 min TC) Cal Bike/Ski DB Boxsteps(2 DB’s: Rx 15/12,5 Rx+ 20/15 Comp 25/17,5kg) 3 min Rest B: 21-15-9 (8 min TC) Cal Bike/Ski Burpee Boxjumps 24”/20” 3 min Rest C: 21-15-9 (8 min TC) Cal Bike/Ski Boxjumps 24”/20”...

WOD 21-03-23

WOD 21-03-23

DEADLIFT PARTYin buddy teams E.M.O.M. 2 Deadlifts Starting weight: Rx 40/30 Rx+ 50/35 Comp 60/40.Increase 5kg (2.5 per side) each minute. Stop increasing when needed.NO fail. NOCompromise

WOD 20-02-23

WOD 20-02-23

CrossFit Games Open 23.1 (Compare to Open 14.4) 14 min AMRAP:*Rx: 2 rounds of half the reps.**Rx/Rx+ +6 min time. 60 Cal Row50 Toes to Bar40 Wallballs 20/14# (9/6kg)30 Cleans Rx 40/30 Rx+ 50/35 Comp 62/43kg20 Ring Muscle ups NOCompromise

WOD 19-02-23

WOD 19-02-23

Chipper Sunday For time: 50 Cal Ski50 DB Boxsteps50 Cal Bike50 DB Snatches50 Cal Row50 Frontsquats or Overhead squats Rx 20/15 Rx+ 30/20 Comp 40/30kg DB Weights: Rx 20/15 Rx+ 25/17,5 Comp 30/20kg NOCompromise

WOD 18-02-23

WOD 18-02-23

7 rounds for time: 400m Run20 Russian KB Swings Rx 20/12 Rx+ 24/16 Comp 32/24kg3 (jumping) Bar/Ring Muscle ups NOCompromise

WOD 17-02-23

WOD 17-02-23

BACKSQUAT PARTY:In buddy teams each perform 2 Backsquats every minute. Start with Empty barRx go up with steps of 1.1kg (2,5lb) each sideKeep making 2 reps, keep weight steady if needed. Rx+ and Comp go up with 2.5kg (5lb) until 100/70 and then with steps of 1.1kg....

WOD 16-02-23

WOD 16-02-23

21-18-15-12-9-6-3 Cal RowBenchpress Rx 40/30 Rx+ 60/40 Comp 80/55kg NOCompromise

WOD 15-02-23

WOD 15-02-23

10 Rounds for time: 1 Ropeclimb Rx+ Legless Comp L-sit5 Power Cleans Rx 50/35 Rx+ 60/40 Comp 80/55kg11/9 Cal Ski or 9/7 Cal Bike Rx+ 15/13 Ski or 12/10 Bike Comp 18/15 Ski or 14/12 Bike NOCompromise

WOD 14-02-23

WOD 14-02-23

2x 12 min AMRAP (with 6 min mobility inbetween) 3 (Jumping) Pullups Rx+ 4 Comp 5 C2B7 Wallballs Rx+/Comp 109 Trapped Situps Rx+/Comp 15 NOCompromise

WOD 13-02-23

WOD 13-02-23

A: 20 min AMRAP 5 Burpee Boxjumps 24”/20”10 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg30 Single/ Double Unders B: 1 Mile Run for time (or not) NOCompromise

WOD 12-02-23

WOD 12-02-23

(Olympic lift of choice) 5-5-5-54-4-4-43-3-3-32-2-2-21-1-1-1 add cardio every 2 sets or not12/10 cal Bike15/13 cal Row/Ski NOCompromise

WOD 11-02-23

WOD 11-02-23

21 Backsquats Rx 30/20 Rx+ 40/30 Comp 60/40kg400m Run15 Backsquats Rx 40/30 Rx+ 60/40 Comp 80/55kg400m Run9 Backsquats Rx 50/35 Rx+ 80/55 Comp 100/70kg400m Run6 Backsquats Rx 60/40 Rx+ 90/65 Comp 120/85kg400m Run3 Backsquats Rx 70/50 Rx+ 100/70 Comp 140/95kg...

WOD 10-02-23

WOD 10-02-23

32 min E.M.O.M. Min 1: 15 Kettlebell Swings Rx 20/12 Rx+ 24/16 Comp 28/20kgMin 2: “AMRAP” Knees to ElbowsMin 3: 5 -7 Ring dips Comp 3 Muscle upsMin 4: “AMCAL” Row/Bike/Ski NOCompromise

WOD 09-02-23

WOD 09-02-23

25 min Up & Down ladder 1-2-3-4-5-4-3-2-1 Pullups (Comp Chest to Bar)Pushpresses Rx 40/30 Rx+ 60/40 Comp AHAP After each set 150m Row/Ski NOCompromise

WOD 08-02-23

WOD 08-02-23

A: 12 min AMRAP3 Toes to Bar Rx+ 5 Comp 85 Frontsquats Rx+ 7 Comp 1015 Double Unders Rx+ 24 Comp 36 B: 6 min Mobility C: 12 min AMRAP Frontsquat weight: Rx 30/20 Rx+ 40/30 Comp 50/35kg NOCompromise

WOD 07-02-23

WOD 07-02-23

For time: 10 Dumbell Snatches15 Burpee Boxjumps 24”/20”20 DB Snatches15 Burpee Boxjumps30/1540/1550/15 DB Weights: Rx 15/12,5 Rx+ 20/15 Comp 25/17,5kg NOCompromise