WOD See previous WOD's
Saturday April 29, 2017 Custom AKA WOD

3RFR
1min Front squats 70/50 kg
1min rest
1min Ring dips
1min rest
1min Dumbell Snatch 32,5/…

Saturday April 15, 2017 Angie

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercis…

Friday April 14, 2017 Custom AKA WOD

A
Snatch Complex IIII
For Max Weight: Hang Power Snatch + BTN PP or PJ with the same grip as yo…

Thursday April 13, 2017 Custom AKA WOD

A
Push Press
10 RM
B

AMRAP8
8 (ring) dips
16 Kettlebel briefcase deadlift 32/24 kg, 8L 8R…

Wednesday April 12, 2017 Estrella

1000m row
75 burpees
50 wall balls
25 pull ups
15 squat snatch 50/37,5 kg
10 TTB
5 bar MU

Tuesday April 11, 2017 Boef

AMRAP12
8 hang power clean 60/42,5 kg
6 burpees
4 pistols

Monday April 10, 2017 Pieter

10RFT
7 SDHP 42,5/30 kg
7 Front squats 42,5/30 kg
7 Push jerk 42,5/30 kg

Saturday April 8, 2017 Custom AKA WOD

A
Turkish Get-up
1 x 1 : RM
 
B
Gymnastics burner
AMRAP6
12 HSPU
12 V-up

C
Max height…

Friday April 7, 2017 Custom AKA WOD

For reps:
21-15-9
Snatch 42,5/30 kg
Burpees over the bar
Remaining time AMAP reps MU

total…

Thursday April 6, 2017 Custom AKA WOD

In teams of 2
For time:
10-20-30-40-50
RKBS 32/24 kg
Burpees
K2E
Goblet squats 32/24 kg
TC…

Wednesday April 5, 2017 Custom AKA WOD

A
Deadlift
5RM

B
Dumbell Love
For time:
4-6-8-10-12-14-16
DB push ups
DB front rack lun…

Tuesday April 4, 2017 Helen

3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

Monday April 3, 2017 Kees

7RFT
7 BW bench press
12 box jumps
15 sit ups

Saturday April 1, 2017 Bring A Friend WOD

Bring a friend team wod II
AMRAP25
100 squats
100 hr push ups
100 DU/SU
100 burpees
100 box…

Friday March 31, 2017 Diane

21-15-9 Reps for time:
Deadlift 102,5/70 kg
Handstand Push-ups

Thursday March 30, 2017 Row,row,row your erg

3RFT
row 1000m
rest 2min

Tuesday March 28, 2017 Custom AKA WOD

AMRAP15
10-20-30
G2O 50/35 kg
AKA Burpees

Monday March 27, 2017 Custom AKA WOD

A

Back Squat
1 x 5 : RM
 
B
EMOM15
1. 8 strict pull up
2. 8 goodmorning 42,5/30 kg
3. 8…

Saturday March 25, 2017 Custom AKA WOD

For time:
Row 500 meters
30 body-weight bench presses
Row 750 meters
20 body-weight bench pre…

Friday March 24, 2017 Crossfit Games Open 17.5

10 RFT
9 Thrusters @ 42,5/30
35 Double Unders

Thursday March 23, 2017 Strictsea

Each minute on the minute perform for 30 minutes:
3 Strict HSPU
3 Strict Pull ups
6 Pike Sit u…

Wednesday March 22, 2017 Custom AKA WOD

A
Paused Front Squat
3 seconds pause in bottom
1 x 2 : RM
 
B
Open Barbell cycling 4.0
2RF…

Tuesday March 21, 2017 Run Lovers

For time:
400m run
70 Squats
20 steps Lunges
10 MU
1.6 km run
70 Squats
20 steps Lunges
1…

Monday March 20, 2017 Custom AKA WOD

Amice II
3RFT
8 Push jerk 70/50 kg
6 Pistols
24 Med. ball sit ups 9/6 kg
24 Burpees over the…

Saturday March 18, 2017 Grace

A
Grace
30 C&J

 

B
Barbell Row
3×8 across

Friday March 17, 2017 Crossfit Games Open 17.4

17.4 = 16.4

AMRAP13

55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target…

Thursday March 16, 2017 Green Hornet

AMRAP18
8 Thrusters 50/35 kg
200m run with med. ball 9/6 kg
8 HSPU

Wednesday March 15, 2017 Breath

for time:
buy in: 750m row
3 sets
25 sit ups
25 DU
cash out: 750 row

Tuesday March 14, 2017 Custom AKA WOD

10-8-6-4-2 Bench and Rows
10-8-6-4-2
Bench Press
Ring Rows

For the Bench Press: Increase th…

Monday March 13, 2017 Anton

AMRAP15
25 wall balls 9/6 kg
20 sit ups
15 Power Cleans 50/35 kg
10 Push jerks 50/35 kg

Sunday March 12, 2017 Mega Chipper

Mega Chipper
For time:
20 Push Press 42,5/30 kg
30 AKBS 24/16 kg
40 Squat clean 42,5/30 kg
5…

Saturday March 11, 2017 Nukes

In 8min:
1.6 km run; remaining time max reps deadlifts 142,5/102,5 kg
In 10min:
1.6 run, remai…

Friday March 10, 2017 Crossfit Games Open 17.3

Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 c2b
6 squat snatches (95 / 65 lb.)
Then, 3…

Thursday March 9, 2017 Mainsite 170301

5RF meters:
5min row
5min rest

Wednesday March 8, 2017 Barbella; International Woman’s day WOD

Barbella
2RFT:
21 Thrusters 30/20 kg
21 med ball sit up 9/6 kg
21 Thrusters 30/20 kg
21 High…

Tuesday March 7, 2017 Topdog

AMRAP8
8 Snatch 42,5/30 kg
25 DU
1min rest
AMRAP8
8 Dumbell Push Press 22,5/15 kg
25 Burpees

Monday March 6, 2017 Custom AKA WOD

A

Muscle-up progression

Beginner: floor transition into negative ring dip
Intermediate: ri…

Saturday March 4, 2017 Bring A Friend WOD

For time:
75 Burpees
75 Wall balls 9/6 kg
75 Box jumps
75 Sit ups
75 RKBS 32/24 kg
700m Run

Friday March 3, 2017 Crossfit Games Open 17.2

17.2
AMRAP12:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
The…

Thursday March 2, 2017 Guus

For time:
RKBS 32/24 kg
10-15-20-25-30
Pistols
20-16-12-8-4
After each set of both movements…

Wednesday March 1, 2017 Custom AKA WOD

A
1RM (ring) dip
1-1-1-1-1-1-1

B
170301
AMRAP7
10 Powerceans 60/42,5 kg
20 Push ups

Tuesday February 28, 2017 Custom AKA WOD

A
Bench Press
1 x 3 : RM
B
170227B
AMRAP6
3-6-9-12-15 etc.
HSPU
abmat sit ups

Monday February 27, 2017 Custom AKA WOD

3RFT
7 DB squat clean 22,5/15 kg
10 Deadlift 100/70 kg
25 pull up

Saturday February 25, 2017 Custom AKA WOD

A
Press Complex 1
For max weight:
1 Press + 1 Push Jerk + 1 Split Jerk
Find 1RM
 
B
AMRAP5…

Friday February 24, 2017 Crossfit Games Open 17.1

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15…

Thursday February 23, 2017 Firm grip II

Firm grip II
For time:
5 RFT
20 sec (hanging) L-sit hold
30 cal row

The hang is 20 sec in …

Wednesday February 22, 2017 Custom AKA WOD

A
Paused Back Squat
3 seconds pause in bottom
3 RM
5 attemps
 
B
For time:
9-12-15
HSPU

Tuesday February 21, 2017 Mainpage170208

For time:
21-15-9
Thrusters 42,5/30 kg
Pull ups
Run 1,6 km

Monday February 20, 2017 Custom AKA WOD

A
For maximum weight:
1 Hang Clean + 1 Jerk
5 attemps
 

B
AMRAP6
20 AMKBS 32/24 kg
20 DU

Saturday February 18, 2017 Custom AKA WOD

Deadlift
10RM

Mads
AMRAP7
3 S2O 50/30 kg
3 box jumps
3 pull ups
6
6
6
9
9
9
etc.

Friday February 17, 2017 Orange

AMRAP30
buy in: 1500m row + 100 burpees
50 RKBS 24/16 kg
40 goblet squats 20/10 kg
30 hang po…

Thursday February 16, 2017 Custom AKA WOD

A
Death by toes to bar
Min1 5 TTB
Min2 6 TTB
add 1 rep each minute

B
Practise TGU with KB…

Wednesday February 15, 2017 Optimus

For time:
21-15-9
Thrusters 50/35
HSPU

Tuesday February 14, 2017 Cupido

AMRAP5
row for meters
1min rest
AMRAP5
8 wall balls 9/6 kg
4 power snatch 42,5/30 kg

Monday February 13, 2017 Bell

3RFT
21 Deadlifts 82,5/57,5 kg
15 Pull ups
9 Front squats 82,5/57,5 kg

Saturday February 11, 2017 AKA Jerry

For time:
1500m row, every 250m: 10 burpees over the machine
25 pull ups
50 wall balls 9/6
75…

Friday February 10, 2017 Custom AKA WOD

A
Back Squat
3 x 3 : across

B
Sumo Squats
5 x 5 : across

C
For Reps
3 rounds
1min bu…

Thursday February 9, 2017 Total Complex 1

Complex for max weight:
1 clean
1 hang clean
1 front squat
1 jerk

5 x to find 1RM

Wednesday February 8, 2017 Waiters

3RFT
100m waiters walk db 20/15 kg Left arm
100m waiters walk db 20/15 Right arm
15 box overs

Tuesday February 7, 2017 Major lift mix

Burpee + Back Squat 82,5/57,5kg
Burpee + Shoulder Press 52,5/37,5kg
Burpee + Deadlift 110/77,5k…

Monday February 6, 2017 Custom AKA WOD

Muscle up show off
For reps, cut off time is 10min:
5 rnd off:
12 Power cleans 50/35 kg
24 DU…

Saturday February 4, 2017 Bring A Friend WOD

BFF
In teams of 2, AMRAP20
5 Sumo Deadlift 80/55kg (friends: KB)
10 Burpee Box Jumps
15 Wall …

Friday February 3, 2017 Custom AKA WOD

A
Muscle up transition drills.

B
Mr Blue
For time:
8-12-16-20-16-12-8
C2B pull ups
Wall …

Thursday February 2, 2017 Custom AKA WOD

A
Hang Snatch
3RM

B
Team row
I Go You Go, each Athlete 4x on the Erg
For repetitions:
2m…

Wednesday February 1, 2017 Custom AKA WOD

A
Muscle up transition drills.

B
Bench Press
5RM

C
Tripping Annie
For time:
12-36-12-…

Tuesday January 31, 2017 Hans II

4RFT
200m run with dumbells/kettlebels 20/15 kg
8 DB squat clean 20/15 kg
11 Burpees

Monday January 30, 2017 Custom AKA WOD

A
Muscle up transition drills

B
For time:
20 Deadlifts 110/75 kg
15 strict pull ups
15 De…

Saturday January 28, 2017 Caracas

For time:
10 cal row
10 box jumps
10 Burpees over the Erg
20 cal row
10 box jumps
10 Burpee…

Friday January 27, 2017 Custom AKA WOD

A
Muscle up transition drills

B
JT
For Time:
21-15-9 Reps
Handstand push-ups
Ring dips

Thursday January 26, 2017 Viking

AMRAP12
20 Back Squats 50/37,5 kg
10 Burpee Pull-ups
15 Back Squats 60/42,5 kg
10 Burpee Pull…

Wednesday January 25, 2017 Custom AKA WOD

A
Barbell row
5 x 5 Across

B
L-sit hold
For maximum time, 3x L-sit hold
Total time of 3 a…

Tuesday January 24, 2017 Custom AKA WOD

A
Overhead Squat
5RM

B
The Mud
3RFT:
15 Cal Row
12 HR Push-ups
9 Overhead Squats 70/47,5

Monday January 23, 2017 Custom AKA WOD

A
Death by pull up
Otm
5 strict pull ups
+1

B
Death by by ringdip
OTM
start with 5 str…

Saturday January 21, 2017 Tiglon WOD 3

AMRAP16
BUY-IN: 100 DOUBLE-UNDERS
3-6-9-12-15-18-21-ETC.
• FRONT SQUATS (60/35)
• TOES-TO-BAR…

Friday January 20, 2017 Custom AKA WOD

A
Strength
1RM (ring) dip
B
EMOM8
odd 40 sec handstand hold
even 40 sec pit position dip

Thursday January 19, 2017 Tag

AMRAP8
25 cal row
10 G2O 50/35 kg
2min rest
AMRAP8
25 RKBS 32/24 kg
10 AKA burpees

Wednesday January 18, 2017 Custom AKA WOD

A
10 min Muscle-up transition drills

B
Trouts
I Go, You Go set up
Buy in: 4 x 400m Run
6 …

Tuesday January 17, 2017 Custom AKA WOD

A
3RM Back Squat

B
6RFT
8 TTB
10 HR push ups
12 Split jumps

Monday January 16, 2017 Elisabeth

21-15-9 Reps for time:
Clean 60/42,5 kg
Ring Dips

Saturday January 14, 2017 Custom AKA WOD

A
Paused Snatch
pause 3 seconds in bottom
3 : RM

B
AMRAP8
6 HSPU
8 overhead squats 42,5/…

Friday January 13, 2017 Main Site 161204

AMRAP20
10 c2b pull ups
20 pistols
10 box jumps high

Thursday January 12, 2017 Custom AKA WOD

For time:
20 cal ski/bike/row
20 C&J 75/52,5 kg
20 cal ski/bike/row

Wednesday January 11, 2017

A
Deadlift
10 : RM

B
Mr Ninja
3RFR
1min diamond push ups
1min ring rows on bench
1min s…

Tuesday January 10, 2017 Good Vibrations

5RFR
1min Cal row
1min Power cleans 60/42,5 kg
1min Burpees over the bar
1min Rest
Thanks to…

Monday January 9, 2017 Custom AKA WOD

A
5×5 towell pull up
5×5 negative ring dips

B
3RFT
8 Overhead lunges 30/20 kg
14 hr push …

Saturday January 7, 2017 Bring a friend WOD

In teams of two AMRAP25:
100 Double-unders (friends: Single-unders)
100 Front Rack Lunges 42,5/…

Friday January 6, 2017 Custom AKA WOD

A
Overhead Squat
3 : RM

B
Sprint Triplet
For time:
10 Front Squat 70/47,5kg
15 Ring Dips…

Thursday January 5, 2017 Charles

AMRAP4
400 run
15 box jump over
Max reps burpees
4 min rest
AMRAP4
400 run
15 box jump ove…

Wednesday January 4, 2017 Karabel

10RFT
3 Snatch 60/42,5 kg
15 wall balls 9/6 kg

Tuesday January 3, 2017 Custom AKA WOD

A
Jerk from rack
5 x 3 :

B
AMRAP8
10 hang power clean 42,5/30 kg
10 pull up
add after ev…

Monday January 2, 2017 Custom AKA WOD

A
Back Squat
1 x 5 : RM

B
AMRAP4
10 OH lunges 25/15 kg
25 sit ups
rest 2min
AMRAP4
20 …

Friday December 30, 2016 The Seven

7 Rounds For Time:
7 Hand Stand Push Ups
7 Thrusters 60/42,5 kg
7 Knees to elbow
7 Deadlifts…

Thursday December 29, 2016 Justin

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups

Wednesday December 28, 2016 Brenton

Five rounds for time of:
Bear crawl, 100 feet
Standing broad-jump, 100 feet
Do three Burpees a…

Tuesday December 27, 2016 Bradshaw

10 Rounds for Time:
3 Handstand push-ups
6 Deadlift, 100/70 kg
12 Pull-ups
24 Double-unders

Saturday December 24, 2016 12 Days of Christmas

for time or reps:
1 HSPU
2 Dumbell snatch 12 kg
3 WB 9/6 kg
4 HPC 42,5/30 kg
5 Sit ups
6 Pu…

Friday December 23, 2016 Custom AKA WOD

Bonny
3RFT:
12 Power Snatch 42,5/30 kg
16 hr push ups
20 C2B pull ups

Thursday December 22, 2016 Ricky Request

For time:
10 thrusters 20/15 kg
10 thrusters 30/22,5 kg
10 thrusters 40/30 kg
10 thrusters 50…

Wednesday December 21, 2016 Custom AKA WOD

AMRAP13
6 weighted elevated ring rows 10/5 kg
25 DU
6 Push press 50/35 kg
25 DU

Tuesday December 20, 2016 Custom AKA WOD

A
Sumo Deadlift
5 x 3 : RM

B
For time:
21-15-9
Sumo deadlift high pull 50/35 kg
Hollow s…

Monday December 19, 2016 Custom AKA WOD

A
Death by HSPU
EMOM
start with 5 HSPU
add every minute 1

B
AMRAP7
5 cal row
5 burpees …

Friday December 16, 2016 CF main site 161215

4RFT
10 bench press 42,5/30 kg
25 DU
10 Goblet lunges 24/16 kg
25 sit ups
2min rest

Thursday December 15, 2016 Custom AKA WOD

A
1RM Front squat
1-1-1-1-1-1-1

B
161125C
6RFT
10 Pull ups
10 Burpees

Wednesday December 14, 2016 Joep

AMRAP8
6 HSPU
12 DB snatch 32/24 kg alt.
16 AKBS 32/24 kg

Tuesday December 13, 2016 Badger

3 Rounds for Time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Monday December 12, 2016 Bear Complex

For max weight:
5 sets TnGo
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Saturday December 10, 2016 A lot

A
EMOM10
odd 45 sec hold pit position Dip
even 25 Arch rocks

B
Max height box jump
7×1

Friday December 9, 2016 Filthy Fifty

For time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges

Thursday December 8, 2016 Kim en Lotte

in teams of 2, for time:
60-40-20
power clean 60/40
burpees
20-40-60
front squats 60/40
TTB

Wednesday December 7, 2016 Custom AKA WOD

A
1RM Sumo deadlift
1-1-1-1-1-1-1

B
Farmer boy
AMRAP8
400m run
8 T2B
8 Deadlifts 100/70 kg

Tuesday December 6, 2016 JT

For Time:
21-15-9 Reps
Handstand push-ups
Ring dips
Push-ups

Monday December 5, 2016 Sjaak

For time:
15-12-09
Thrusters 52,5/35 kg
T2B
15-12-09
burpee step up high box
wall balls 9/6 kg

Saturday December 3, 2016 Custom AKA WOD

A
3RM Close Grip Bench Press

B
AMRAP5
row for cal
1min rest
AMRAP5
10m shuttle sprint + …

Friday December 2, 2016 Adante

AMRAP12
12 hang squat clean thruster 42,5/30 kg
24 abmat sit ups

Thursday December 1, 2016 Custom AKA WOD

A
Press complex 3
For maximum weight:
1 Push jerk + 1 Split jerk

B
161201
6RFT:
Team wor…

Wednesday November 30, 2016 Kelly

5 Rounds for time:
400 meter run
30 box jumps (24/20)
30 Wallball shots (20/14)

Tuesday November 29, 2016 Custom AKA WOD

A
1RM pull up
7 x 1

B
AMRAP12
5 push press 42,5/30 kg
10 Wall ball 9/6 kg
15 TTB

Monday November 28, 2016 Custom AKA WOD

A
2RM Pause back squat
2-2-2-2-2-2-2
3 sec hold, rock bottem

B
3×10 Overhead squat across

Saturday November 26, 2016 Chelsea

Every Minute on the Minute for 30 Minutes:
5 Pullups
10 Pushups
15 Squats

Friday November 25, 2016 Custom AKA WOD

A
Press Complex 2
1 Strict Press + 3 Push Press + 5 Push Jerk

B
161118B
For time:
100 Bur…

Thursday November 24, 2016 Coe

10 Rounds for Time:
10 Thrusters 42,5/30 kg
10 Ring push-ups

Wednesday November 23, 2016 Ferdinant

5RFT
25 DU
12 Burpees
8 G2O 50/37,5 kg

Tuesday November 22, 2016 Custom AKA WOD

A
3RM Deadlift
3-3-3-3-3

B
161118
for time:
50 AKBS 24/16 kg
otm: 8 squats

Monday November 21, 2016 FGB preperation

For reps:
3x
1min wall balls 9/6 kg
1min SDHP 42,5/30 kg
1min rest
3x
1min push press 42,5/…

Saturday November 19, 2016 Custom AKA WOD

A
2RM Hang Snatch
2-2-2-2-2-2-2

B
3RFT
12 HSPU
18 pull ups

Friday November 18, 2016 Custom AKA WOD

A
EMOM10
Odd 45 sec Weighted Plank
Even 45 sec Ring top support hold

B
Retest: 161016
Tea…

Thursday November 17, 2016 Custom AKA WOD

I’d rather do Karen
5 RFT:
25 Wall Balls 9/6kg
15 Chest-to-bar Pull-ups
5 Deadlifts 120/90kg

Wednesday November 16, 2016 Custom AKA WOD

A
3RM Back Squat

B
3RFT
12 burpee box jumps
24 RKBS 32/24 kg

Tuesday November 15, 2016 Custom AKA WOD

Boef
AMRAP12
8 hang power clean 60/42,5 kg
6 burpees
4 pistols

Monday November 14, 2016 Crossfit Games Open 14.1

AMRAP10
30 DU
15 Snatch 35/25 kg

Saturday November 12, 2016 Helen

3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

Friday November 11, 2016 Custom AKA WOD

A
1RM Clean
1-1-1-1-1-1-1

B
Death by HSPU
EMOM
start with 5 HSPU
add every minute 1

Thursday November 10, 2016 Grindy

For time:
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42…

Wednesday November 9, 2016 Custom AKA WOD

5RFT
12 sdhp 42,5/30 kg
400m run
12 push jerk 42,5/30 kg

Tuesday November 8, 2016 Custom AKA WOD

A
2RM Front Squat
2-2-2-2-2-2-2

B
AMRAP7
7 lateral burpees
14 hang power clean 60/42,5 kg…

Monday November 7, 2016 Crossfit Liftoff WOD 3

AMRAP15
25 pull ups
50 cal row
100 overhead squat 20/15 kg
50 box jumps
25 pull ups

Saturday November 5, 2016 Bring a friend WOD

In teams of 2, complete together:
50 Box Jumps
50 Burpees
50 Wall Balls 9/6
50 Sit ups

Friday November 4, 2016 Crossfit Liftoff WOD 1&2

A
1RM Snatch

B
1RM clean & jerk

C
AKA core

Thursday November 3, 2016 Crossfit Games Open 14.4

60-calorie row or SDHP 30/25 kg
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot targ…

Wednesday November 2, 2016 Meatloaf day

AMRAP4
21 Burpees
21 sit ups
21 Russian kettlebel swings 24/16 kg
4min rest
AMRAP4
15 AKA B…

Tuesday November 1, 2016 Jackie

For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups

Monday October 31, 2016 Haloween WOD

In teams of 2, 5RFT:
H 8 Hellish Hang Power Cleans 60/42,5kg
A 1 Partner Zombie Run 200m
L 12 …

Saturday October 29, 2016 Custom AKA WOD

A
GHD warm up
for form 3 sets:
8 GHD sit ups
8 TGU
30 sec HS hold

B
3RFT:
100 DU
10 ba…

Friday October 28, 2016 MT

EMOM20
min1 box jumps
min2 burpees
min3 RKBS 32/24 kg
Min4 rest

Wednesday October 26, 2016 C&J Bonanza

1. Max-out in triples.
2. Max-out in doubles.
3. Max-out in singles.
AKA core

Wednesday October 26, 2016 Mr Game

5RFT
12 Snatch 42,5/30 kg
15 T2B

Tuesday October 25, 2016 Custom AKA WOD

A
1RM Sumo deadlift
1-1-1-1-1-1-1

B
for time:
20 1/2 bodyweight OHS
20 C2B pull ups
20 t…

Monday October 24, 2016 Glasgow

21-15-9
Power clean 70/50 kg
Pistols

Saturday October 22, 2016 Hans

AMRAP15
50 cal row
15 HSPU
40 row
15 HSPU
30 cal row
15 HSPU
20 cal row
15 HSPU
10 cal r…

Friday October 21, 2016 Custom AKA WOD

1RM Thruster from floor 6min
1RM Thruster in 6min from floor.
1min rest

3min: Maximum reps…

Thursday October 20, 2016 Custom AKA WOD

A
2RM pause Front squat
3 sec pause bottom position

B
3RFT:
20 Wall Balls 9/6kg
10 Power …

Wednesday October 19, 2016

A
10-8-6-4-2 Bench
10-8-6-4-2 Ring Rows

B
100 Push-ups for time:
Every time you break push…

Tuesday October 18, 2016 Custom AKA WOD

A
1RM Snatch

B
Patty
For time:
400m Run
15 Squat Snatch 60/42,5kg
400m Run
12 Power Sna…

Monday October 17, 2016 Custom AKA WOD

A
3RM Back Squat

B
Team workout, I go You go
AMRAP12
8 Overhead lunges 20/15 kg
10 cal ro…

Saturday October 15, 2016 Custom AKA WOD

A
Turkish Get-up
3-L + 3-R

B
The Weekend
7 Rounds for Max Burpees:
1 Minute 5 Power Clean…

Friday October 14, 2016 Custom AKA WOD

A
Floor press maximum weight

B
Free handstand + handstand + handstand walk practise

C
3R…

Thursday October 13, 2016 Jan

For time or reps:
50 DU
15 Front squats 42,5/30 kg
10 handrelease push ups
50 DU
12 front sq…

Wednesday October 12, 2016 Custom AKA WOD

A
EMOM10
Odd 45 sec weighted plank
Even 3 split jerk @75%

B
For time:
50 Box jumps; OTM 1…

Tuesday October 11, 2016 Custom AKA WOD

A
5RM Deadlift
5-5-5-5-5

B
The good way
3RFT
12 Front rack lunges 42,5/30 kg
12 Push pre…

Monday October 10, 2016 Mary

AMRAP 20 Minutes:
5 Handstand Push-ups
10 1-legged Squats
15 Pull-ups

Saturday October 8, 2016 Custom AKA WOD

A
Press complex
For maximum weight:
1 Push jerk + 1 Split jerk

B
EMOM10
odd max pull ups

Friday October 7, 2016 Tag

AMRAP8
25 cal row
10 G2O 50/35 kg
2min rest
AMRAP8
25 RKBS 32/24 kg
10 AKA burpees

Thursday October 6, 2016 Custom AKA WOD

A
2RM Front Squat
2-2-2-2-2-2-2

B
3RFT
15 T2B
25 wall balls

Wednesday October 5, 2016 Custom AKA WOD

A
EMOM
start with 5 HSPU
add every minute 1

B
Handstand walk practise

C
EMOM12
1. 40 …

Tuesday October 4, 2016 Piet

6RFT
3 thruster 60/42,5
6 burpees
9 deadlifts 60/42,5
12 ring dips

A
1RM Hang Snatch
Hang Snatch
1-1-1-1-1-1-1

B
1RM Snatch balance
1-1-1-1-1-1-1

C
200 …

Friday September 30, 2016 Custom AKA WOD

AMRAP30
400m run
10 pull ups
10 burpees
10 push press 42,5/30 kg
10 ring dips

Thursday September 29, 2016 Birdy

2-6-10-14-10-6-2
db Clusters 17,5/12 kg
Burpees

Wednesday September 28, 2016 Custom AKA WOD

A
2RM pull up
Weighted strict pull ups or with thin as possible band

B
AMRAP3
Thrusters 42…

Tuesday September 27, 2016 Custom AKA WOD

A
3RM Clean and Jerk

B
AMRAP6
6 AKA burpees
12 lunges

Monday September 26, 2016 Custom AKA WOD

For time:
400m run
400m row
800m run
800m row
400m run
400m row

Saturday September 24, 2016 Custom AKA WOD

A
5RM Bench Press
1x ub wide grip BP @50% of 5RM

B
AMRAP7
3 S2O 50/30 kg
3 box jumps
3 p…

Friday September 23, 2016 Custom AKA WOD

A
1RM Hang Power Snatch
1-1-1-1-1-1-1

B
3RFT
8 Overhead lunges 30/20 kg
14 hr push ups
2…

Thursday September 22, 2016 Custom AKA WOD

2 Ladies
for time:
5 sets
10 box jumps
10 thrusters 42,5/30 kg
2min rest
5 sets
10 C2B pul…

Wednesday September 21, 2016 Custom AKA WOD

Kassa
for time:
5 sets
10 box jumps
10 thrusters 42,5/30 kg
2min rest
5 sets
10 C2B pull u…

Tuesday September 20, 2016 Custom AKA WOD

EMOM25
min 1. 25 RKBS 24/16 kg
min 2. 1 rnd Cindy
min 3. 10 GHD sit ups
min 4. 15 cal row
mi…

Monday September 19, 2016 Custom AKA WOD

A
3RM Deadlift
3-3-3-3-3

B
AMRAP8
10 push press 42,5/30 kg
10 T2B

Saturday September 17, 2016 Custom AKA WOD

A
1RM Clean + Hang Clean
Complex for Max Weight: 1 Clean (from the ground) + 1 Hang Clean (abov…

Friday September 16, 2016 Kees

7RFT
7 BW bench press
12 box jumps
15 sit ups

Thursday September 15, 2016 Custom AKA WOD

A
Death by pull up
Otm
5 pull ups
+1

B
AMRAP8
4 lateral Burpees
2 Hang power clean 90/6…

Wednesday September 14, 2016 Custom AKA WOD

A
1RM Jerk
1-1-1-1-1-1-1

B
20-16-12-8-4 reps of:
Wall Balls 9/6kg
Clean & Jerk 42,5/30kg

Tuesday September 13, 2016 Custom AKA WOD

A
5RM back squat
5-5-5-5-5

B
The good way
3RFT
12 Front rack lunges 42,5/30 kg
12 Push p…

Monday September 12, 2016 Mainpage 160909

For time:
100 DU
25 TTB
25 Deadlifts 102,5/70 kg
50 Box overs

Saturday September 10, 2016 Custom AKA WOD

A
1RM (ring) dip
1-1-1-1-1-1-1

B
Elizabeth
21-15-9 Reps for time:
Clean (#135)
Ring Dips

Friday September 9, 2016 Triple Double

20min
10 cal row
10 Box jumps
10 ring push ups
200m run

Thursday September 8, 2016 Custom AKA WOD

A
1RM Power Snatch + Hang Power Snatch
Do three additional sets on 80% of the 1RM but double up…

Wednesday September 7, 2016 The “other” CrossFit Total

1RM Clean
1RM Bench press
1RM Overhead squat
You got 7 attempts for each movement
Score is to…

Tuesday September 6, 2016 Liberte

AMRAP15
2km row
100 DU
10 ring dips
20 HSPU
30 C2B PULL UPS
40 pistols

Monday September 5, 2016 Custom AKA WOD

A
EMOM10
odd 2 Front squats @70%
even 12 elevated Ring rows

B
3RFT
8 Thrusters 42,5/30 kg…

Saturday September 3, 2016 Lowlands Throwdown Qualifier

In one day:
Q1

Q2

Q3

Friday September 2, 2016 Adante

AMRAP12
12 hang squat clean thruster 42,5/30 kg
24 abmat sit ups

Thursday September 1, 2016 Custom AKA WOD

AMRAP
4 sets
1min wb 9/6 kg
1min burpees
1min pp 42,5/30 kg
1 min rest

Wednesday August 31, 2016 Custom AKA WOD

4RFT
15 pull ups
20 push ups
400m run

Tuesday August 30, 2016 Custom AKA WOD

A
2RM Back Squat

B
AMRAP6
16 cal row
12 AKA burpees

Monday August 29, 2016 Amanda

9-7-5 Reps for time:
Muscle-ups
Snatches @ 60/42,5

Saturday August 27, 2016 Buddy WOD

In teams of 2, I go you go
14RFT:
6 Sumo Deadlift high pull 60/42,5kg
12 Overhead lunges 20/15…

Friday August 26, 2016 Orange

AMRAP30
buy in: 1500m row + 100 burpees
50 RKBS 24/16 kg
40 goblet squats 20/10 kg
30 hang po…

Thursday August 25, 2016 Custom AKA WOD

A
10RM Push Press
10-10-10

B
3RFR:
1 min Push Press 52,5/35kg
1 min Wall Balls 9/6kg
1 m…

Wednesday August 24, 2016 Viking

For time:
20 Back squat 50/37,5 kg
10 Burpee pull ups
15 Back squats 60/42,5 kg
10 Burpee pul…

Monday August 22, 2016 Confidence

7RFT
7 HSPU
8 Deadlifts 100/75 kg
30 DU

Saturday August 20, 2016 Custom AKA WOD

A
1RM Thruster (from floor)
1-1-1-1-1-1-1

B
5RFT
5m Broad jumps
6 spider walks

Friday August 19, 2016 Crossfit Games Open 15.1

AMRAP9
15 TTB
10 Deadlifts 52,5/35 kg
5 Snatch 52,5/35 kg

Thursday August 18, 2016 Roest

buy in: 2km run
20 G2O 42,50/30 kg
20 pull ups
cash out: 2km run

Wednesday August 17, 2016 Custom AKA WOD

A
3RM paused Front squat
3-3-3-3-3
3 sec pause at bottem position, only lock out at the top

Tuesday August 16, 2016 Boef

Boef
AMRAP12
8 hang power clean 60/42,5 kg
6 burpees
4 pistols

Monday August 15, 2016 JT+DU’s

A
JT
For Time:
21-15-9 Reps
Handstand push-ups
Ring dips
Push-ups

B
200 Double unders

Saturday August 13, 2016 Qualifier LLT15 WOD1

AMRAP10
10 G2O 50/35 kg
30 DU
10 G2O 60/45 kg
30 DU
10 G2O 70/55 kg
….
100/85 kg

Friday August 12, 2016 Custom AKA WOD

A
5RM back squat
5-5-5-5-5

B
3RFT
12 pull ups
20 jumping lunges
50 DU

Thursday August 11, 2016 Lynne

5 Rounds for max reps:
Bodyweight Bench Press
Pull-ups
Sets must be unbroken.

Wednesday August 10, 2016 Custom AKA WOD

A
EMOM12
min1 12 UB heavy wall ball 9/12 kg
min2 15 UB AKBS 32/24 kg
min3 7 UB strict HSPU

Tuesday August 9, 2016 Custom AKA WOD

A
10RM deadlift
10-10-10

B
Buy in 400m run
3 sets
16 Ring dips
16 T2B
Cash out 400m run

Monday August 8, 2016 Portland

3RFT
25 pull ups
8 OHS 50/37,5 kg
800m run

Saturday August 6, 2016 Custom AKA WOD

A
3RM dip
3RM dip (bridge)

B
EMOM8
odd 8 strict HSPU
even 40 arch rock position

C
For…

Friday August 5, 2016 Rahio

AMRAP 12 Minutes:
Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Thursday August 4, 2016 Custom AKA WOD

A
1RM clean & jerk

B
For time:
8-8-8-8
C&J 70/50 kg
TTB

Wednesday August 3, 2016 Mary

AMRAP 20 Minutes:
5 Handstand Push-ups
10 1-legged Squats
15 Pull-ups

Tuesday August 2, 2016 Custom AKA WOD

For time:
100 DU
100 lunges
100 sit ups
100 wb 9/6 kg

Monday August 1, 2016 Custom AKA WOD

A
Tabata mash up
20 seconds on 10 seconds off, lowest number counts
8 rounds
Pull ups
Sit up…

Saturday July 30, 2016 Custom AKA WOD

A
1RM Snatch

B
Randy
For Time:
75# power snatch, 75 reps

Friday July 29, 2016 Custom AKA WOD

A
Dip it
3RFT:
400m Run
20 Ring dips
10 Box Jump Overs

B
3 x ME Hanging L-sit
Score is …

Thursday July 28, 2016 Custom AKA WOD

A
5RM Front Squat
5-5-5-5-5

B
s19
20 1/2 bodyweight OHS
20 C2B pull ups
20 t2B

Wednesday July 27, 2016 Diane

21-15-9 Reps for time:
Deadlift (#225)
Handstand Push-ups

Tuesday July 26, 2016 Slayer

AMRAP
4sets
1min wall balls 9/6 kg
1min AKBS 24/16 kg
1min Burpees
1min row for cal
1min rest

Monday July 25, 2016 Tony

for time:
14-12-10-8-6-4-2
strict pull ups
C&J 75/52,5 kg

Saturday July 23, 2016 Custom AKA WOD

A
3RM bench press
3-3-3-3-3

B
AMRAP9
12 Box Jumps
12 Push Press 42,5/30kg
12 Hollow Rocks

Friday July 22, 2016 Custom AKA WOD

A
OT2M10 Back Squat
On the 2 Minutes for 10 Minutes:
3 Back Squats @ 80%

B
OTM10 Goblet Lu…

Thursday July 21, 2016 The 87 burpees

For time: 87 Burpees
OTM 6 Snatches 35/25kg

Wednesday July 20, 2016 J.J.

For time:
10-9-8-7-6-5-4-3-2-1
Parallette HSPU
1-2-3-4-5-6-7-8-9-10
Squat Cleans 82,5/55kg

Tuesday July 19, 2016 Custom AKA WOD

A
3RM Deadlift
3-3-3-3-3

B
For time:
3 Rounds:
20 Step ups, high box
25 Sit ups
Cash ou…

Monday July 18, 2016 Harry

5RFT
12 C2B pull ups
9 Clean 60/42,5 kg
6 S2O 60/42,5 kg
3 Ring MU

Saturday July 16, 2016 Custom AKA WOD

A
1RM Paused Overhead squat
Find your 1 rep maximum, with 3 sec hold in bottem position
1-1-1-…

Friday July 15, 2016 Custom AKA WOD

A
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

B
Kipping (ring, pull ups, HS…

Thursday July 14, 2016 Vanitas

AMRAP11
10m weighted walking lunges 16/12 kg
15 TTB
10 cluster 50/37,5 kg

Wednesday July 13, 2016 Custom AKA WOD

For time:
20 Burpees
20 Snatch 52,5/35kg
20 Burpees
20 Clean & Jerk 52,5/35kg
20 Burpees

Tuesday July 12, 2016 Custom AKA WOD

A
1RM dips
1-1-1-1-1-1-1
B
EMOM8
odd 50 sec weighted plank
even 40 sec handstand hold

C

Monday July 11, 2016 Custom AKA WOD

A
3RM Back squat
3-3-3-3-3

B
3RFT
12 strict pull ups
25 sit ups
50 DU

Saturday July 9, 2016 Custom AKA WOD

Hans
5RFT
200m run with dumbells/kettlebels 20/15 kg
8 DB squat clean 20/15 kg
11 Burpees

Friday July 8, 2016 Custom AKA WOD

Sjaak

15-12-09
Thrusters 52,5/35 kg
T2B
15-12-09
burpee step up high box
wall balls 9/6 kg

Thursday July 7, 2016 Custom AKA WOD

A
1RM Sumo deadlift
1-1-1-1-1-1-1

B
AMRAP10
8 ring push ups
16 DU
24 squats

Wednesday July 6, 2016 Custom AKA WOD

1RM Press
1-1-1-1-1-1-1
5RM jerk
5-5-5-5-5
3RM push press
3-3-3-3-3

Tuesday July 5, 2016 Custom AKA WOD

For time:
row 2km
2min rest
AMRAP3
Overhead squats @60%
AMRAP3
DU

Monday July 4, 2016 4th of July Hero WOD “Bell”

“Bell”
3RFT
21 Deadlifts 82,5/57,5 kg
15 Pull ups
9 Front squats 82,5/57,5 kg

Saturday July 2, 2016 Custom AKA WOD

A
10RM Bench press
10-10-10

B
21-15-9 reps of:
Push press 42,5/30kg
Toes-to-bar

Friday July 1, 2016 Custom AKA WOD

A
1RM Clean
1-1-1-1-1-1-1

B
AMRAP12
8 hang power clean 60/42,5 kg
6 burpees
4 pistols

Thursday June 30, 2016 Barbara

For time:
5 rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3 min rest

Wednesday June 29, 2016 Dumbell Fun

7RFT
7 Deadlifts 17,5/12 kg
7 Renegade row 17,5/12 kg
7 Push press 17,5/12 kg

Wednesday June 29, 2016 Karen

For Time:
150 Wall Balls

Tuesday June 28, 2016 Custom AKA WOD

A
10RM Back squat
10-10-10
3 X 10 Weighted Goodmornings across

B
Firm Grip
3RFT
20 Toes-…

Monday June 27, 2016 Sunseeker

for time
60 cal row
50 wall balls 9/6 kg
40 push press 42,5/30 kg
30 burpees
20 SDHP 42,5/30…

Saturday June 25, 2016 Charles

AMRAP4
400 run
15 box jump over
Max reps burpees
4 min rest
AMRAP4
400 run
15 box jump ove…

Friday June 24, 2016 Bobette

AMRAP13
20 cal row
10 pull ups
5 push press 50/37,5 kg

Thursday June 23, 2016 Custom AKA WOD

A
Snatch Complex
1 Power Snatch + 1 Drop Snatch + 2 Overhead Squats

B
4 RFT
25 du
12 snat…

Tuesday June 21, 2016 Con Zelo

AMRAP8
12 ring dips
8 hang power cleans 80/55 kg

Monday June 20, 2016 Custom AKA WOD

A
5RM Back Squat
5-5-5-5-5

B
For time:
21-15-9
Deadlift 100/70 kg
DU
Burpees

Saturday June 18, 2016 Custom AKA WOD

A
2RM Hang Snatch
2-2-2-2-2-2-2

B
BTN Push press
Behind the neck push press
3 x 10 :

C…

Friday June 17, 2016 Holleyman

30 Rounds for Time:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
102,5/70 kg clean, 1…

Thursday June 16, 2016 Custom AKA WOD

A
EMOM10
odd 50 sec L-sit hold
even 40 sec hold top position Dip

B
4RFT
15 pull ups
20 p…

Wednesday June 15, 2016 Custom AKA WOD

A
5RM Deadlift
5-5-5-5-5

B
AMRAP8
row for cal

Tuesday June 14, 2016 Custom AKA WOD

A
Press Complex 1
For max weight:
1 Press + 1 Push Jerk + 1 Split Jerk

B
AMRAP
4 sets
1m…

Monday June 13, 2016 Custom AKA WOD

A
Max height box jump
7×1

B
Marielle
AMRAP10
8 burpee box overs
8 thrusters 60/42,5 kg

Saturday June 11, 2016 Custom AKA WOD

A
1RM Overhead squat
1-1-1-1-1-1-1-1
3 sec hold bottum positions

B
Bonny
3RFT
12 Power S…

Friday June 10, 2016 Relationship II

For time:
21-15-9
cal row
pull ups
directly into
21-15-9
Russian Kettlebel swing 32/24 kg

Thursday June 9, 2016 Kees

7RFT
7 BW bench press
12 box jumps
15 sit ups

Wednesday June 8, 2016

A
10RM Front squat
10-10-10

B
Death by HSPU
EMOM
start with 5 HSPU
add every minute 1

Tuesday June 7, 2016 AKA Jerry

For time:
1500m row, every 250m: 10 burpees over the machine
25 pull ups
50 wall balls 9/6
75…

Monday June 6, 2016 Custom AKA WOD

A
3RM pause Bench press
Pause bench press
3-3-3-3-3
3 count touch chest

B
12min AMRAP
12…

Saturday June 4, 2016 Custom AKA WOD

5RM back squat
5-5-5-5-5
B7
AMRAP7
6 front squat 60/42,5 kg
12 HSPU

Friday June 3, 2016 Vegas

For time:
Buy in: 400m run
2-4-6-8
Deadlift 102,5/70 kg
16-12-8-4
Box jumps
Cash out: 1km run

Thursday June 2, 2016 Custom AKA WOD

5RM back squat
5-5-5-5-5
B7
AMRAP7
6 front squat 60/42,5 kg
12 HSPU

Wednesday June 1, 2016 Custom AKA WOD

With a running clock…
On the minute 0-4-8-12-16:
3 Back Squat (70%)
On the minute 2-6-10-14-…

Tuesday May 31, 2016 Custom AKA WOD

A
EMOM8
odd 45 sec weighted plank
even 45 sec hold bottom position dip

B
3RFT
6 hang powe…

Monday May 30, 2016 Murph

memorial day WOD: Murph
For time:
1,6 k run
100 Pull Ups
200 Push Ups
300 Air Squats
1,6 k run

Saturday May 28, 2016 Custom AKA WOD

A
1RM Push press
1-1-1-1-1-1-1

B
12min
12 TTB
12 Push press 50/35 kg
12 AKA Burpees

Friday May 27, 2016 Ninja Confidence

AMRAP17 min
12 Pull ups
8 Box jumps
30 DU

Thursday May 26, 2016 Ludovica

For time:
10 back squats 60/42,5 kg
400m run
8 Back squats 70/50 kg
400m run
6 Back squats 8…

Wednesday May 25, 2016 Mr Row

For time:
row 1500m
1min rest
row 700m

Tuesday May 24, 2016 Custom AKA WOD

A
3RM pause Bench press
Pause bench press
3-3-3-3-3
3 count touch chest

B
AMRAP8
6 HSPU

Monday May 23, 2016 Whoop Whoop

Teams of 3, 5 RFR
1min to complete:
5 Power Cleans 50/37,5 kg
8 Wall balls 9/6 kg
max reps bu…

Saturday May 21, 2016 Light Weight Regionals Event 1

A
0:00-2:00 – 10 Squat Snatches @ 45/35
2:00-4:00 – 8 Squat Snatches @ 55/40
4:00-6:00 – 6 Squ…

Friday May 20, 2016 Custom AKA WOD

5 RFT
10 Thrusters @42,5/30 kg
10 Pull Ups
400 m run
1 min rest

Thursday May 19, 2016 Custom AKA WOD

A
Press Complex 1
For max weight:
1 Press + 1 Push Jerk + 1 Split Jerk

B
AMRAP10
10 HSPU

Tuesday May 17, 2016 DT

5 Rounds for Time:
12 deadlift 70/50 kg
9 deadlift 70/50 kg
6 push jerk 70/50 kg

Saturday May 14, 2016 Custom AKA WOD

A
EMOM10
odd 6 strict pull ups
even 50 sec plank

B
AMRAP5
row for cal
1min rest
AMRAP5

Friday May 13, 2016 Custom AKA WOD

A
EMOM8
2 pause OHS @50%

B
For time:
23-16-9
KB OHS 24/16 kg
HSPU

Thursday May 12, 2016 Custom AKA WOD

A
5RM bench press
5-5-5-5-5

B
21-15-9
Squat clean 50/37,5 kg
HR push ups

Wednesday May 11, 2016 Work

For reps:
EMOM15
min1 GHD sit ups
Min2 step ups high box
Min3 AB rollers
Min4 box ring rows

Tuesday May 10, 2016 Sunseeker

for time
60 cal row
50 wall balls 9/6 kg
40 push press 42,5/30 kg
30 burpees
20 SDHP 42,5/30…

Monday May 9, 2016 Custom AKA WOD

A
2RM pause Front squat
2-2-2-2-2-2-2
3 sec pause bottom position

B
Basic Fitski
AMRAP10

Saturday May 7, 2016 “Bring A Friend” WOD

In teams of 2
AMRAP28
30 Lateral Plank Burpees
40 Goblet Squats @32/24 kg
50 Abmat Sit Ups
2…

Friday May 6, 2016 BL2000

For time:
30 Box jumps
20 power clean 50/37,5 kg
10 MU
20 power clean 50/37,5 kg
30 box jumps

Thursday May 5, 2016 Wilmot

6 Rounds for Time:
50 Squats
25 Ring dips

Wednesday May 4, 2016 Custom AKA WOD

Diane?
AMRAP5
21-15-9
Deadlift 102,5/70 kg
HSPU
1RM Hang Snatch
Hang Snatch
1-1-1-1-1-1-1

Tuesday May 3, 2016 Custom AKA WOD

A
1RM Deadlift
1-1-1-1-1-1-1

B
For time:
100m walking lunges
1km run

Monday May 2, 2016 Grindy

3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42,5 kg

Saturday April 30, 2016 Custom AKA WOD

A
EMOM10
2 Clean @70%

B
EMOM10
odd 40 sec holding bottom position dip
even 40 sec plank

Friday April 29, 2016 Custom AKA WOD

A
1RM HSPU
1-1-1-1-1-1-1
deficit

B
CC Q2
6min
30 DU
6 Snatch 35/25 kg
3 HSPU
30 DU
6…

Thursday April 28, 2016 Zora

AMRAP13
30 cal row
20 Burpees
10 Snatch 42,5/30 kg

Wednesday April 27, 2016 Custom AKA WOD

A
EMOM10
2 Clean @70%

B
EMOM10
odd 40 sec holding bottom position dip
even 40 sec plank

Tuesday April 26, 2016 Custom AKA WOD

A
1RM Push press
1-1-1-1-1-1-1

B
For time:
30-20-10
inside – outside
back extensions

Monday April 25, 2016 Angie

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercis…

Saturday April 23, 2016 Custom AKA WOD

A
3RM bench press
3-3-3-3-3

B
For time:
21-15-9
Ring push ups
AKBS 32/24 kg

Friday April 22, 2016 Grace

For Time:
30 Clean and Jerks 60/42,5 kg

Thursday April 21, 2016 Custom AKA WOD

A
2RM back squat
2-2-2-2-2-2-2

B
For time
21-15-9
Wall balls 9/6 kg
C2B pull ups

Wednesday April 20, 2016 Liberte

AMRAP15
2km row
100 DU
10 ring dips
20 HSPU
30 C2B PULL UPS
40 pistols

Tuesday April 19, 2016 Custom AKA WOD

A
EMOM10
odd 40 sec hollow rock
even 40 arch rock hold

B
Overhead fun
For time:
50 Overh…

Monday April 18, 2016 Custom AKA WOD

A
3RM strict Press

B
The good way
3RFT
12 Front rack lunges 42,5/30 kg
12 Push press 42,5…

Saturday April 16, 2016 Run and Lift

5RFT:
400m Run
6 Shoulder to Overhead 85/60kg
6 Back Squat 85/60kg (no rack!)

Friday April 15, 2016 You Go, I Go

AMRAP40 Rowing
Switch every 2 minutes, score is total meters.

Thursday April 14, 2016 Crazy Core Chipper

3 Rounds for Reps:
1 Minute Abmat Sit-ups
1 Minute RKBS 32/24kg
1 Minute Double-unders
1 Minu…

Wednesday April 13, 2016 Custom AKA WOD

A
1RM Power Clean
1-1-1-1-1-1-1

B
3RFT:
20 Wall Balls 9/6kg
10 Power Cleans 70/47,5kg

Tuesday April 12, 2016 Custom AKA WOD

A
EMOM12
Odd: 8 Strict Toes-to-bar
Even: 8 Handstand Push-ups

B
EMOM12
Odd: 40 sec Hollow…

Monday April 11, 2016 Custom AKA WOD

A
Front Squat 2-6-4-7-3-8-5 reps @ 70%
90 sec. Rest between sets

B
AMRAP7
5 Strict Pull-up…

Saturday April 9, 2016 Custom AKA WOD

A
5RM (ring) dip
add weight or thin band to find your maximum:
5×5

B
AMRAP5
row for cal

Friday April 8, 2016

A
OHS complex
for max weight:
1 Hang squat snatch + 2 Overhead squats

B
5RFT
15 burpees

Thursday April 7, 2016 Custom AKA WOD

A
EMOM10
odd 3 jerk @70%
even 16 briefcase deadlifts 32/24 kg

Annie
50-40-30-20-10 Reps fo…

Wednesday April 6, 2016 Custom AKA WOD

A
5RM back squat
5-5-5-5-5

B
AMRAP 5 min
8 pull ups
8 TTB
30 sit ups

Tuesday April 5, 2016 Crossfit Stereo

AMRAP 20min
50 wb 9/6 kg
50 DU
40 Box jumps
40 TTB
30 C2B pull ups
30 barbell facing burpee…

Monday April 4, 2016 Helen

3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

Saturday April 2, 2016 Custom AKA WOD

For time:
75 RKBS 24/16 kg
1km row
25 T2B
1km run

Friday April 1, 2016 AKA-I

AMRAP4
5 Overhead squat 42,5/30 kg
10 pull ups
1min rest
AMRAP4
5 Clusters 42,5/30 kg
10 Bu…

Thursday March 31, 2016 Lynne

5 Rounds for max reps:
Bodyweight Bench Press
Pull-ups
Sets must be unbroken.

Wednesday March 30, 2016 Charles

AMRAP4
400 run
15 box jump over
Max reps burpees
4 min rest
AMRAP4
400 run
15 box jump ove…

Tuesday March 29, 2016 Custom AKA WOD

A
1RM Hang clean

B
For time:
40 Wall Balls 9/6kg
20 TTB
30 Wall Balls 9/6kg
15 TTB
20 W…

Saturday March 26, 2016 Custom AKA WOD

A
3RM Weighted Pull Up

B
16 Weighted Box over 16/12 kg
8 Pull Ups
24 Sit Ups

Friday March 25, 2016 Crossfit Games Open 16.5

16.5 = 14.5
For time:
21-18-15-12-9-6-3
Thrusters 42,5/30 kg
Bar Facing Burpees

Thursday March 24, 2016 Custom AKA WOD

A
Press Complex 2
1 Strict Press + 3 Push Press + 5 Push Jerk

B
AMRAP12
40 DU
20 Squats

Wednesday March 23, 2016 Custom AKA WOD

5 RFT
10 Pistols
12 Pull Ups
14 Power Snatches 50/35 kg
30 sec rest

Tuesday March 22, 2016 Custom AKA WOD

A
3RM bench press
3-3-3-3-3

B
10-15-20-25
box overs
sit ups

Monday March 21, 2016 Custom AKA WOD

For time:
Overhead squat 50/37,5 kg
5-10-15-20
Box jumps
20-15-10-5

Saturday March 19, 2016 Custom AKA WOD

A
10RM Back Squat
10-10-10

B
EMOM15
1. 40 sec plank
2. 10 RKBS-L, 10 RKBS-R 32/24 kg
3. …

Friday March 18, 2016 Crossfit Games Open 16.4

AMRAP 13
55 Deadlift 102,5/70 kg
55 Wall Balls 9/6 kg
55 Cal Row
55 Hand Stand Push Ups

Thursday March 17, 2016 Ricky Request

For time:
10 thrusters 20/15 kg
10 thrusters 30/22,5 kg
10 thrusters 40/30 kg
10 thrusters 50…

Wednesday March 16, 2016 Custom AKA WOD

A
1RM (ring) dip
1-1-1-1-1-1-1

B
AMRAP10
10 Hand Stand Push Ups
15 Sit Ups
20 Double Unders

Tuesday March 15, 2016 Crossfit Games Open 14.4

AMRAP 14min
60 cal row
50 Toes To Bar
40 Wall Balls 9/6 kg
30 cleans 60/42,5 kg
20 Muscle Ups

Monday March 14, 2016 Custom AKA WOD

A
3RM Sumo deadlift
3-3-3-3-3

B
AMRAP6
6 AKA burpees
12 lunges

Saturday March 12, 2016 Custom AKA WOD

4RFT
60 sec handstand hold
5 Front squats 70/50 kg
40 Burpees

Friday March 11, 2016 Crossfit Games Open 16.3

AMRAP 7
10 power snatches 35/25 kg
3 bar muscle ups

Thursday March 10, 2016 Custom AKA WOD

A
5RM Deadlift
5-5-5-5-5

B
EMOM15
1. 12 Toes to Bar
2. 20 unbroken Wall Balls 9/6 kg
3. …

Wednesday March 9, 2016 Custom AKA WOD

AMRAP12
6 Box jumps
12 Burpees
48 DU

Tuesday March 8, 2016 Custom AKA WOD

A
1RM Jerk
1-1-1-1-1-1-1

B
M22
4RFT
15 pull ups
20 push ups
400m run

Monday March 7, 2016 Custom AKA WOD

For time:
9-15-21
Cal Row
Snatch 52,5/35 kg

Saturday March 5, 2016 Bring a friend WOD

In teams of 2 complete:
AMRAP9
50 Wall Balls 9/6 kg
50 burpees
1 min rest
AMRAP9
10 Handsta…

Friday March 4, 2016 Crossfit Games Open 16.2

Open 16.2
beginning on a 4-minute clock, complete as many reps as possible of:
25 toes to bars

Thursday March 3, 2016 Orange

AMRAP30
buy in: 1500m row + 100 burpees
50 RKBS 24/16 kg
40 goblet squats 20/10 kg
30 hang po…

Wednesday March 2, 2016 Custom AKA WOD

A
2RM front squat
2-2-2-2-2-2-2

B
Boss
3RFT
50 DU
50 WB 9/6 kg

Tuesday March 1, 2016 Custom AKA WOD

A
Progressions:
Kipping pull ups and Butterfly
Kipping Ring dips
Kipping HSPU

B
Mr Ninja

Monday February 29, 2016 Helen

3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

Saturday February 27, 2016 Custom AKA WOD

A
10RM deadlift
10-10-10

B
3RFT
10 Burpee box jumps
400m run

Friday February 26, 2016 Crossfit Games Open 16.1

AMRAP20
7,5 m Overhead Walking Lunges
8 Burpees over bar
7,5 m Overhead Walking Lunges
8 Ches…

Thursday February 25, 2016 Custom AKA WOD

A
For max weight:
1 Press + 1 Push Jerk + 1 Split Jerk

B
Buy in: 3min plank
3 sets
6 DB t…

Wednesday February 24, 2016 The good life

3 Rounds for time:
500m Row
12 Burpees
21 Box Jumps

Tuesday February 23, 2016 Custom AKA WOD

For time:
17-11-5
Push Press 50/35 kg
Burpees
5-11-17
Toes to Bar
Deadlifts 50/35 kg

Monday February 22, 2016 Custom AKA WOD

A
3RM Back squat
3-3-3-3-3

B
3RFT
6 weighted pistols
14 strict pull ups

Saturday February 20, 2016 Custom AKA WOD

A
3RM snatch
3-3-3-3-3

B
AMRAP9
9 Overhead squat 42,5/30 kg
9 Ring dips

Friday February 19, 2016 Benchmark

For time:
5K Row

Thursday February 18, 2016 Custom AKA WOD

A
EMOM10
odd 6 strict ring dips
even 45 sec L-sit hold

B
For time:
100 DU
100 lunges
10…

Wednesday February 17, 2016

A
1RM Clean
1-1-1-1-1-1-1

B
3RFT
12 Hand Stand Push Ups
18 pull ups

Tuesday February 16, 2016 Rockstars

Teams of 3:
For time:
200 wallballs 9/6 kg
200 pull ups
200 Burpees
200 TTB

Monday February 15, 2016 Custom AKA WOD

A
1 set unbroken Handstand Push Ups
min: 7 max: 13
Adjust to appropriate deficit or scale

B…

Saturday February 13, 2016 El Gato

For time:
21-18-15-12-9
Cal Row
Thrusters 42,5/30 kg

Friday February 12, 2016 Chicago

For time:
Buy in: 65 Burpees
3 sets of
10 HSPU
8 Box jumps
Cash out: 2km run

Thursday February 11, 2016 Mandy G

For time:
14-10-4-10-14
Squat Clean & Jerk 42,5/30 kg
Sit ups

Wednesday February 10, 2016 Custom AKA WOD

EMOM15
1. 6 GHD back extensions
2. .50 sec side plank R
3. .50 sec side plank L
4. 13 hollow …

Tuesday February 9, 2016 Crossfit Games Open 14.1

14.1
AMRAP10
30 DU
15 Snatch 35/25 kg

Monday February 8, 2016 Custom AKA WOD

A
1RM Push press
1-1-1-1-1-1-1

B
EMOM10
odd plank 45 sec
even handstand hold 45 sec

C

Friday February 5, 2016 Custom AKA WOD + Froning Challenge

A
EMOM8
odd HSPU
even rest

B
kipping HSPU techniek

C
Bring sally up (Froning Challenge…

Thursday February 4, 2016 Custom AKA WOD

A
EMOM8
odd 45 sec Arch hollow hold
even 45 sec Hollow rock hold

B
2RFT
25 Clean & Jerk 4…

Wednesday February 3, 2016 Custom AKA WOD

A
2RM Hang Snatch
2-2-2-2-2-2-2

B
Team workout
AMRAP12
15 cal row
5 Overhead Squat 42,5/…

Tuesday February 2, 2016 Custom AKA WOD

A
5RM bench press
5-5-5-5-5

B
4 RFT
10 ring push ups
16 lunges 16/12 kg

Monday February 1, 2016 10 to 1

10-9-8-7-6-5-4-3-2-1 reps of:
Strict HSPU
Back Squat 60/42,5kg (from floor)
Burpees

Saturday January 30, 2016 Bonny

3RFT
12 Power Snatch 42,5/30 kg
16 hr push ups
20 C2B pull ups

Friday January 29, 2016 Filthy Fifty

For time:
50 Box Jumps 24″/20″
50 Jumping Pull-ups
50 Kettle Bell Swings 1 pood
50 Walking Lu…

Thursday January 28, 2016 Custom AKA WOD

A
3RM Deadlift
3 sec down

B
3RFT
15 straight leg Sit Ups
200 m weighted Run 24/16

Wednesday January 27, 2016 JT

For time:
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

Tuesday January 26, 2016 Custom AKA WOD

A
Max Weight:
1 Power Clean + 1 Hang Power Clean + 1 Frontsquat + 1 Hang Squat Clean

B
EMOM…

Monday January 25, 2016 Marielle

A
1 min strict Handstand Push ups
1 min rest
1 min strict Handstand Push Ups
1 min rest
1 mi…

Saturday January 23, 2016 Custom AKA WOD

A
Kipping/Butterfly Pull Up technique

B
For time:
5 Km Run

Friday January 22, 2016 Custom AKA WOD

A
Strict Handstand Pull Ups
6-6-6-6-max

B
2 RM Front Squat
2-2-2-2-2-2-2

C
3RFT
5 Mus…

Thursday January 21, 2016 Custom AKA WOD

A
1RM Hang Snatch
1-1-1-1-1-1-1

B
For reps:
2 min Row for cal
1 min rest
2 min Wall Ball…

Wednesday January 20, 2016 Custom AKA WOD

A
EMOM8
Odd: 20 Shoulder Taps, facing wall
Even: 30 sec L-sit hold

B
For time:
7-13-19
T…

Tuesday January 19, 2016 Ferdinant

5 RFT
25 DU
12 Burpees
8 Ground to Overhead 50/37,5 kg

Monday January 18, 2016 Custom AKA WOD

A
1 RM Jerk
1-1-1-1-1-1-1

B
AMRAP7
6 Frontsquats 60/42,5 kg
12 Handstand Push Ups

Saturday January 16, 2016 Jacob

AMRAP15
Buy in:
1 Km Row
1 min rest
1 Km Row
Remaining time for reps:
6 Pistols
8 Pull Ups…

Friday January 15, 2016 Custom AKA WOD

3RFT
1 min Handstand Push Ups
1 min Russian Russian Kettlebell Swings 32/24 kg
1 min Burpees

Thursday January 14, 2016 Custom AKA WOD

A
5RM Back Squat
5-5-5-5-5

B
40 Wall Balls 9/6 kg
20 Toes to Bar
30 Wall Balls 9/6 kg
15…

Wednesday January 13, 2016 DT

5 RFT
12 Deadlifts 70/50 kg
9 Hang Powercleans 70/50 kg
6 Push Jerks 70/50 kg

Tuesday January 12, 2016 Custom AKA WOD

A
EMOM10
Odd 6 strickt Pull Ups
Even 4 Deadlift @70%

B
AMRAP12
20 Lunges
50 Sit Ups
20 …

Monday January 11, 2016 Custom AKA WOD

A
Hand Stand Push Ups
6-6-6-6-6
First three sets, unbroken

B
5RFT
6 x 1 Thruster + 1 Push…

Saturday January 9, 2016 Custom AKA WOD

A
EMOM8
odd 50 sec weighted Plank
even 8 Strickt Pull Ups

B
For time:
75 Russian Kettle B…

Friday January 8, 2016 Crossfit Total

1RM Squat
1-1-1
1RM Press
1-1-1
1RM Deadlift
1-1-1
Total: sum of three

Thursday January 7, 2016 Gerardus

For time:
Buy in: 15 Deadlifts 120/80 kg
5 sets
15 Wall Balls
20 Push Ups
25 Double Unders

Wednesday January 6, 2016 Custom AKA WOD

A
3RM Press
3-3-3-3-3

B
For time:
12-10-8-6-4-2
Toes to Bar
Ring Dips

Tuesday January 5, 2016 Custom AKA WOD

A
2RM touch and go Clean
2-2-2-2-2-2-2

B
For time:
21-15-9
Clusters 42,5/30 kg
Burpees

Monday January 4, 2016 Custom AKA WOD

A
Baseline Handstand Push Ups
1 set unbroken Handstand Push Ups
at personal hardest variant
M…

Saturday January 2, 2016 Custom AKA WOD

A
1RM paused Back Squat
1-1-1-1-1-1-1
3 sec count in pit position

B
AMRAP10
6 Frontrack L…

Thursday December 31, 2015 AKA666

For time:
6 rounds
6 Deadlifts 100/70 kg
6 Muscle Ups
6 Russian Kettle Bell Swings 32/24 kg

Wednesday December 30, 2015 Triple Double

AMRAP20
10 cal Row
10 Box Jumps
10 Ring Push Ups
200m Run

Tuesday December 29, 2015 Custom AKA WOD

For Time:
5-10-15
Thrusters 42,5/30 kg
Burpees
5-10-15
Hang Power Cleans 42,5/30 kg
Ring Di…

Monday December 28, 2015 Bradshaw

10 RFT
3 Handstand Push Ups
6 Deadlifts 100/70 kg
12 Pull Ups
24 Double Unders

Wednesday December 23, 2015 12 Days of Christmas

for time or reps:
1 HSPU
2 Dumbell snatch 12kg
3 Wall Balls 9/6 kg
4 Hang Power Clean 42,5/30…

Tuesday December 22, 2015 Custom AKA WOD

A
3RM Back Squat
3-3-3-3-3

B
21-15-9
Push Press 42,5/30kg
Toes to Bar

Monday December 21, 2015 Custom AKA WOD

A
EMOM10
2 Deadlifts @75%

B
3RFT
30 Med Ball Cleans 9/6kg
15 Chest to Bar Pull Ups
400m Run

Saturday December 19, 2015 Charity WOD (Fight Gone Bad)

Fight Gone Bad
3 rounds for reps/calories:
1 min Wall Balls 9/6kg
1 min Sumo Deadlift High Pul…

Friday December 18, 2015 Custom AKA WOD

Competition Crew Qualifiër 2

AMRAP6
30 Double Unders
6 Snatches 35/25kg
3 Handstand Push Up…

Thursday December 17, 2015 Crossfit Games Open 14.4

Competition Crew Qualifiër 1

AMRAP14
60 Cal Row
50 Toes to Bar
40 Wall Balls 9/6kg
30 Clea…

Wednesday December 16, 2015 Custom AKA WOD

A
Muscle Up Progression

B
3×12 Weighted Ring Dips
12-12-12

C
3RFT
10 Chin ups
12 Spli…

Tuesday December 15, 2015 Custom AKA WOD

A
5×5 Back Squat across
5-5-5-5-5
One weight

B
3×12 Weighted Pistols
12-12-12

C
AMRAP…

Monday December 14, 2015 Custom AKA WOD

A
3RM Bench Press
3-3-3-3-3

B
AMRAP12
12 Toes to Bar
12 Push press 50/35kg
12 AKA Burpees

Saturday December 12, 2015 Custom AKA WOD

A
1RM Front Squat
1-1-1-1-1-1-1

B
1/2 Kalsu
For time:
50 thrusters 60/42,5kg
Perform on …

Friday December 11, 2015 Custom AKA WOD

For time:
5000m Row

Thursday December 10, 2015 Custom AKA WOD

A
EMOM10
Odd 50 sec Handstand Hold
Even 50 sec arch rock hold

B
5RFT
10 Strict weighted P…

Wednesday December 9, 2015 Benchmark

A
Elizabeth
For time:
21-15-9
Clean 60/42,5kg
Ring Dips

B
3×8 Weighted Pistols
8-8-8

Tuesday December 8, 2015 Custom AKA WOD

A
5RM Deadlift
5-5-5-5-5

B
3×12 Hip Bridges across
12-12-12

C
AMRAP4
10 Inside Outsid…

Monday December 7, 2015 Custom AKA WOD

A
3RM Clean & Jerk
3-3-3-3-3

B
For time:
21-15-9
Squat Cleans 50/37,5kg
Hand release Pus…

Friday December 4, 2015 Custom AKA WOD

A
5RM Back Squat
5-5-5-5-5

B
For Time:
40 Wall Balls 9/6kg
20 Toes to Bar
30 Wall Balls …

Thursday December 3, 2015 Custom AKA WOD

For time:
2000m Row
200 Dublle unders
200m Walking Lunges

Wednesday December 2, 2015 Custom AKA WOD

A
8RM dumbell bench press
8-8-8-8

B
5RFT
5 Handstand Push Ups
10 Hand release push ups
1…

Tuesday December 1, 2015 Custom AKA WOD

A
1 RM Pull Up

B
Weighted Plank for time
20/10kg

C
AMRAP7
6 Front Squats 60/42,5kg
12…

Monday November 30, 2015 Benchmark

A
Jackie
For time:
1000m Row
50 Thursters 20/15kg
30 Pull Ups

B
5×5 Deadlift across
5-5…

Saturday November 28, 2015 Custom AKA WOD

A
Number of total repetitions:

AMRAP4
5 Overhead Squat 42,5/30kg
10 Pull Ups
1 min rest

Friday November 27, 2015 Custom AKA WOD

A
Complex
1 Power CLean
1 Drop Snatch
2 Overhead Squats

B
5RFT
15 burpees
20 Double Und…

Thursday November 26, 2015 Custom AKA WOD

A
1 RM Pause Bench Press
1-1-1-1-1-1-1

B
3×12 Weighted Good Mornings across.

C
3RFT:
1…

Wednesday November 25, 2015 Nasty Girls

A
Strict Pull Ups
6-6-6-6-max

B
Nasty Girls
3RFT:
50 Air Squats
7 Muscle Ups
10 Hang Po…

Tuesday November 24, 2015 Custom AKA WOD

A
2 RM Thruster
2-2-2-2-2-2-2

B
AMRAP10
20 Wall Balls 9/6kg
15 Sit Ups
10 Burpees

Monday November 23, 2015 Custom AKA WOD

A
3RM SNATCH GRIP DEADLIFT

B
For time:
21-15-9
Squat clean 50/37,5 kg
HR push ups

Saturday November 21, 2015 Custom AKA WOD

A
5RM BENCH PRESS

B
3×12 weighted dips across

C
3RFT
10 Burpee box jumps
400m run

Friday November 20, 2015 Custom AKA WOD

A
EMOM10
odd 40 sec catch position hold rings (weighted)
even 50 sec weighted plank

B
5X5 …

Thursday November 19, 2015 Bonas Pes

For time:
1km row
75 burpees
50 box jumps
25 hang power clean 42,5/30 kg

Wednesday November 18, 2015 Fran

A
Fran
For time:
21-15-9

B
3×12 back rack lunges across

C
AKA core

Tuesday November 17, 2015 Custom AKA WOD

A
1RM JERK

B
3×3 strict press @75%, 1min rest between sets

C
AMRAP5
6 cross TTB
50 DU

Monday November 16, 2015 Custom AKA WOD

A
OTM10
3 Power Snatch @60%

B
MEXICANO
EMOM10
1 Snatch 42,5/30 kg
3 Overhead squat 42,5/…

Saturday November 14, 2015 Barbara

5 RFT:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
1min rest

Friday November 13, 2015 Custom AKA WOD

A
1RM OVERHEAD SQUAT
1-1-1-1-1-1-1

B
AMRAP7
6 front squat 60/42,5 kg
12 HSPU

Thursday November 12, 2015 Custom AKA WOD

A
OTM10
2 C&J @65%

B
4X500M ROW
1min rest

Wednesday November 11, 2015 Custom AKA WOD

A
1RM DEADLIFT
1-1-1-1-1-1-1

B
Fror time:
3 sets
20 step ups, high box
25 sit ups
cash …

Tuesday November 10, 2015 Custom AKA WOD

A
EMOM10
odd 7 strict pull ups
even 7 TTB

B
3RM CLOSE GRIP BENCH PRESS
3-3-3-3-3

C
TA…

Monday November 9, 2015 Custom AKA WOD

A
10RM Front squat

B
AMRAP14
14 Burpees
14 walking lunges
14 Box jumps

Saturday November 7, 2015 Custom AKA “Bring a Friend” WOD

In teams of 2, for time:
Buy in:1500m row
10 rounds (alternating per round)
10 Thrusters 42,5/…

Friday November 6, 2015 Custom AKA WOD

A
3RM Pull Up
3-3-3-3-3

B
For time
Buy in: 1000m Row
3 min Plank
100 Mountain Climbers

Thursday November 5, 2015 Custom AKA WOD

AMRAP20
50 Wall Balls 9/6 kg
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Cest to Bar Pul…

Wednesday November 4, 2015 Custom AKA WOD

A
5RM Snatch
5-5-5-5-5

B
AMRAP4
10 Overhead Lunges 25/15kg
25 Sit Ups
*2 min Rest
AMRA…

Tuesday November 3, 2015 Custom AKA WOD

A
3RM Push Jerk
3-3-3-3-3

B
3×10 Weighted dips

C
AMRAP10
8 Ring Push Ups
16 Duble Und…

Monday November 2, 2015 Custom AKA WOD

A
EMOM
2 strict pull ups
*add 2 strickt pull ups every minute

B
3 x max effort Strickt Han…

Saturday October 31, 2015 Custom AKA WOD

A
1 RM Back Squat
1-1-1-1-1-1-1

B
3 RFT
50 Duble Unders
50 Wall Balls 9/6kg

Friday October 30, 2015 Custom AKA WOD

A
OTM10
3RM Power Jerk @60%

B
For time:
4-6-8-10-12-14-16
Dumbell Push Ups
Dumbell Front…

Thursday October 29, 2015 Custom AKA WOD

A
Muscle up progressions

B
Fun Stuff
For time:
Buy in: 1500m row
3 sets
12 Split jumps

Wednesday October 28, 2015 Custom AKA WOD

A
Bear Complex
5 sets touch and go
1 Power clean
1 Front squat
1 Pushpress
1 Back squat
1 …

Tuesday October 27, 2015 Custom AKA WOD

A
EMOM10
Odd 5 Bench press @60%
Even 50 second plank

B
AMRAP12
25 Sit-ups
12 Push Press …

Monday October 26, 2015 Costom AKA WOD

A
2 RM Deadlift
2-2-2-2-2-2-2

B
Weighted Goodmornings
5×5 across

C
AMRAP6
10 split j…

Saturday October 24, 2015 Custom AKA WOD

Snatch Complex
1 Power snatch
1 Drop snatch
2 Overhead squat

Gymnastics
EMOM 10
Odd 50 se…

Friday October 23, 2015 Custom AKA WOD

A
3RM Bench Press
3-3-3-3-3

B
3RFR
2min Box Jumps
2min Push Press 50/37,5 kg
2min Burpe…

Thursday October 22, 2015 Brutally Elegance

For Time:
4-5-6-7-8
Bar MU
16-20-24-28-32
Wall balls 9/6 kg

Wednesday October 21, 2015 Custom AKA WOD

A
6RM PISTOLS
6 reps in total alternating

B
3RFT
5 front squats 70/47,5 kg, from rack
10 …

Tuesday October 20, 2015 Hamilton

HAMILTON In Teams
3 Rounds for Time:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

Monday October 19, 2015 JT

A
JT
For Time:
21-15-9 Reps
Handstand push-ups
Ring dips
Push-ups

B
5X5 DEADLIFT ACROSS

Saturday October 17, 2015 Custom AKA WOD

A
EMOM5
3 hang clean @65%

B
3RM BACK SQUAT

C
AMRAP5
buy in: 2min plank
AMRAP: DB sit …

Friday October 16, 2015 Custom AKA WOD

A
EMOM10
odd 5 strict HSPU
even 50 sec hollow rock position

B
For time:
40 Wall Balls 9/6…

Thursday October 15, 2015 Custom AKA WOD

A
TOTAL COMPLEX 1
Complex for max weight:
1 clean
1 hang clean
1 front squat
1 jerk

B

Wednesday October 14, 2015 Team WOD

Team WOD
AMRAP20
buy in: 150 squats, 2km run togheter
remaining time AMRAP: american KBS 32/24 kg

Tuesday October 13, 2015 Custom AKA WOD

A
3RM JERK

B
EMOM5
BTN PUSH PRESS across

C
AMRAP7
2-4-6-8-10-12 etc.
Med. ball v-sit …

Monday October 12, 2015 Viking

For time:
20 Back squat 50/37,5 kg
10 Burpee pull ups
15 Back squats 60/42,5 kg
10 Burpee pul…

Saturday October 10, 2015 DG

AMRAP10
8 TTB
8 DB Thrusters 15/8 kg
12 DB walking lunges 15/8 kg

Friday October 9, 2015 Custom AKA WOD

A
1RM Snatch balance

B
3RM ring dips

Thursday October 8, 2015 Amsterdam Throwdown Q3

AMRAP12
6 Box jumps
12 Burpees
48 DU

Wednesday October 7, 2015 Custom AKA WOD

A
EMOM10
odd 8 close grip chin ups
even 3 Deadlifts @70%

B
4RFT
15 pull ups
20 push ups

Tuesday October 6, 2015 Tiger claw

AMRAP17
12 Burpees
12 Push press 50/37,5 kg
12 Overhead squats 50/37,5 kg

Monday October 5, 2015 Custom AKA WOD

A
3RM hang clean

B
For time:
9-15-21
Thrusters 50/37,5 kg
box jumps

Saturday October 3, 2015 Custom AKA WOD

A
EMOM10
odd 5 front squats @65%
even 8 strict pull ups

B
3RFT
10-20-30
Burpees
DU
Jum…

Friday October 2, 2015 Turbo

5RFT
5 bodyweight benchpress
500m row

Thursday October 1, 2015 AMS-T2

A
Amsterdam Throwdown WOD2
Timeframe of 6min:
1RM Thruster

B
AMRAP8
9 wall balls 9/6 kg

Wednesday September 30, 2015 DT

5RFT
12 Deadlifts 70/47,5 kg
9 Hang power cleans 70/47,5 kg
6 Push jerks 70/47,5 kg

Tuesday September 29, 2015 Custom AKA WOD

A
3RM Back squat

B
10-15-20-25
Box overs with 1,17,5/12 kg DB
Sit ups

Monday September 28, 2015 Custom AKA WOD

A
4x ME UB HSPU
1min break between sets

B
For time:
21-15-9
Deadlift 100/70 kg
DU
Burpees

Saturday September 26, 2015 Estrella

For time:
1000m row
75 burpees
50 wall balls
25 pull ups
15 squat snatch 50/37,5 kg
10 TTB

Friday September 25, 2015 Custom AKA WOD

A
EMOM10
odd 5 Push press @70%
even 8 Pistols

B
AMRAP9
9 Split jerk 42,5/30 kg
9 Ring …

Thursday September 24, 2015 AMST-1

Amsterdam Throwdown qualifier
AMRAP8
10 Power clean
10 Pull ups
add after every round 1 HSPU

Wednesday September 23, 2015 Custom AKA WOD

A
2RM Pause back squats

B
AMRAP10
6 fr lunges 42,5/30 kg
12 AKA burpees
16 sit ups

Tuesday September 22, 2015 Grindy

For time:
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42…

Monday September 21, 2015 Custom AKA WOD

A
3RM Snatch

B
2RFT
12 DB snatch L 30/17,5 kg
12 DB snatch R 30/17,5 kg
12 DB front squat…

Saturday September 19, 2015 Custom AKA WOD

A
3RM Thruster

B
AMRAP7
6 Front squat 60/42,5 kg
12 HSPU

Friday September 18, 2015 Portland

3RFT
25 pull ups
8 OHS 50/37,5 kg
800m run

Thursday September 17, 2015 Custom AKA WOD

A
EMOM10
odd 5 Push jerk @70%
even Hold plank 50 sec

B
Tabata row for cal
40 sec on 20 of…

Wednesday September 16, 2015 Custom AKA WOD

A
2RM Deadlift

B
6RFT
8 step ups high box
10 TTB

Tuesday September 15, 2015 Tjngz

AMRAP30
400m run
10 pull ups
10 burpees
10 push press 42,5/30 kg
10 ring dips

Monday September 14, 2015 Custom AKA WOD

A
5RM Back squat

B
3RFT
50 squats
25 sit ups
75 double unders

Saturday September 12, 2015 Bring a friend team WOD
Friday September 11, 2015 Custom AKA WOD

A
3RM Front squat

B
AMRAP6
8 strict pull up
14 wall balls 9/6 kg

Thursday September 10, 2015 Custom AKA WOD

A
1RM Hang Snatch

B
Team WOD
alternating:
10RFT
200m run
15 Push press 25/15 kg

Wednesday September 9, 2015 FGB

3RFR
1min wall balls 9/6 kg
1min SDHP
1min Box jumps
1min Push Press
1min Row for cal
1min …

Tuesday September 8, 2015 Custom AKA WOD

A
5RM bench press

B
3RFT
15 pull ups
15 push ups
30 split jumps

Monday September 7, 2015 Custom AKA WOD

A
EMOM10
odd 5 strict Press @70%
even 3 Deadlifts @80%

B
AMRAP6
16 cal row
12 AKA burpees

Saturday September 5, 2015 Lowlandsthrowdown Qualifier LT15 DEFY
Friday September 4, 2015 Custom AKA WOD

A
5RM Overhead squat

B
For time:
21-15-9
Squat clean 50/37,5 kg
HR push ups

Thursday September 3, 2015 Sunseeker

For time:
60 cal row
50 wall balls 9/6 kg
40 push press 42,5/30 kg
30 burpees
20 SDHP 42,5/3…

Wednesday September 2, 2015 CrossFit AK Amsterdam WOD

A
5×5 back squat across

B
AMRAP8
6 hang power clean 60/42,5 kg
12 box jumps

Tuesday September 1, 2015 CrossFit AK Amsterdam WOD

5RFT
15 burpees
20 DU
6 DB snatch 30/17,5 kg
30sec rest

Monday August 31, 2015 LT15 prep

For reps and time:
AMRAP8
5 HSPU
10 pistols
15 pull ups
*** (direct na 8min AMRAP)
20 C&J 6…

Saturday August 29, 2015 Custom AKA WOD

A
3RM Back squat

B
Speedo
EMOM10
3 box jumps
4 burpees
5 squats
after 10 min, last …

Friday August 28, 2015 CrossFit Open retest 15.1

AMRAP9
15 TTB
10 Deadlift 52,5/35 kg
5 Snatch 52,5/35 kg

Thursday August 27, 2015 Total complex 1

Complex for max weight:
1 clean
1 hang clean
1 front squat
1 jerk

Wednesday August 26, 2015 Custom AKA WOD

A
Death by HSPU
EMOM
start with 5 HSPU
add every minute 1 rep

B
10-15-20-25
box overs…

Tuesday August 25, 2015 Roest

For time:
buy in: 2km run
20 G2O 42,50/30 kg
20 pull ups
cash out: 2km run

Monday August 24, 2015 Custom AKA WOD

A
3RM Deadlift

B
AMRAP3
High Box jumps
1min rest
AMRAP3
Burpees

Saturday August 22, 2015 Claudia

5RFT
8 Overhead squats 42,5/30 kg
200m run
50 DU
12 S2O 42,5/30 kg
1min rest

Friday August 21, 2015 Custom AKA WOD

A
Pull up mania
EMOM
2 pull ups, add every minute 2

B
AMRAP8
9 wall balls 9/6 kg
6 push ups
3 MU

Thursday August 20, 2015 Randy

75 Power Snatch 35/25 kg

Wednesday August 19, 2015 Row

Row 20 min for meters

Tuesday August 18, 2015 Custom AKA WOD

A
10RM Back squat

B
6RFT
8 TTB
10 HR push ups
12 Split jumps

Monday August 17, 2015 Amice

AMRAP12
8 C&J 70/50 kg
6 Pistols
12 Pull ups

Saturday August 15, 2015 Custom AKA WOD

A
3RM Overhead squat

B
Clean madness
AMRAP7
20 clean 42,4/30 kg
18 clean 50/35 kg
16 cle…

Friday August 14, 2015 Custom AKA WOD

A
1RM Deadlift

B
Dead walk
3 RFT
run 400m
16 box jumps

Thursday August 13, 2015 Prep

For time:
750m row
3 sets
8 power snatch 42,5/30 kg
30 DU

Wednesday August 12, 2015 Diane

For time:
21-15-9
DL 100/70 kg
HSPU

Tuesday August 11, 2015 Custom AKA WOD

A
3RM Front squat

B
For time:
21-15-9
C2B pull ups
DU

Monday August 10, 2015 Rahoi

AMRAP12
12 Box jumps
6 Thrusters 52,5/30 kg
6 Bar facing burpees

Saturday August 8, 2015 Custom AKA WOD

A
5×5 Deadlift across

B
AMRAP10
8 Ring push ups
16 DU
24 Squats

Friday August 7, 2015 Custom AKA WOD

A
3xME HSPU
1 min rest between

B
5RFT
6 Push press 50/35 kg
12 Wall Ball 9/6 kg
24 DU

Thursday August 6, 2015 M2

21-15-9
squat clean 50/37,5 kg
hand release push ups

Wednesday August 5, 2015 Bucks

AMRAP15
3 Bar MU
25 Cal row
12 Dumbell snatch 27,5/17,5 kg

Tuesday August 4, 2015 5KM run

For time:
5km run

Monday August 3, 2015 Custom AKA WOD

A
5RM Back squat

B
AMRAP6
6 AKA burpees
12 lunges

Saturday August 1, 2015 Post chain

AMRAP15
buy in:1000m row
9 DL 100/70 kg
12 wb 9/6 kg
18 hr push ups

Friday July 31, 2015 Custom AKA WOD

A
For max weight:
1 power clean
1 front squat
1 push jerk
1 split jerk

B
4RFT
12 C…

Thursday July 30, 2015 Custom AKA WOD

AMRAP10
10 HSPU
15 sit ups
20 DU

Wednesday July 29, 2015 Master Chipper

For time:
1km run
25 PC 60/42,5 kg
25 lunges
25 C2B pull ups
50 wb 9/6 kg
25 C2B pull…

Tuesday July 28, 2015 Custom AKA WOD

A
3RM Front squat

B
3RFT
15 TTB
20 burpees
25 DU

Monday July 27, 2015 Mads

Mads
AMRAP
3 S2O 50/30 kg
3 box jumps
3 pull ups
6
6
6
9
9
9
etc.

Saturday July 25, 2015 1RM Clean & 1RM Bench Press

For max. weight:
1RM Clean
1RM Bench Press

Friday July 24, 2015 Custom AKA WOD

5 sets for reps:
AMRAP3
3 Power snatch 60/42,5 kg
6 hr Push ups
9 sit ups
1 min rust

Thursday July 23, 2015 Team Fun

For time:
teams of 2
21-18-15-12-9-6-3
cal row
burpees over machine
each athlete performs b…

Wednesday July 22, 2015 Interval Madness

AMRAP4
12 pull ups
8 Hang power clean 42,5/30 kg
2min rest
AMRAP4
12 HSPU
8 Dumbell snatch …

Tuesday July 21, 2015 Chipie

For time:
30 cal row
30 thrusters 42,5/30 kg
30 TTB
30 thrusters 42,5/30 kg
30 cal row

Monday July 20, 2015 Custom AKA WOD

A
5RM Deadlift

B
Basic Fitski
AMRAP10
20 wall balls 9/6 kg
15 sit ups
10 burpees

Saturday July 18, 2015 Marielle

AMRAP10
8 Burpee box overs
8 Thrusters 60/42,5 kg
For time:
200 DU

Friday July 17, 2015 Custom AKA WOD

A
10RM Bench press

B
For time:
50 Overhead squats 42,5/30 kg
elke keer als de set gebroken…

Thursday July 16, 2015 JT

A
5RM Clean

B
JT
for time:
21-15-9
HSPU
Ring dips

Wednesday July 15, 2015 Custom AKA WOD

A
1RM Back squat

B
The good way
3RFT
12 Front rack lunges 42,5/30 kg
12 Push press 42,5/3…

Tuesday July 14, 2015 Bonny

3RFT
12 Snatch 42,5/30 kg
16 hr push ups
20 C2B pull ups

Monday July 13, 2015 Fight Gone Bad

3RFR
1min wall balls 9/6 kg
1min SDHP 42,5/30 kg
1min Box jumps
1min Push press
1min Row for…

Saturday July 11, 2015 Custom AKA WOD

A
3RM Jerk

B
5×5 Push press across

C
2x2min weighted plank

Friday July 10, 2015 Custom AKA WOD

A
3RM weighted pull up

B
50 pull ups for time

C
AKA core

Thursday July 9, 2015 Kim&Lotte team WOD

CrossFit AKA zet zich in voor Spieren voor Spieren.
For time:
60-40-20
Power clean 60/40
Bur…

Wednesday July 8, 2015 Custom AKA WOD

A
3RM Snatch

B
AMRAP6
16 cal row
12 AKA burpees

Tuesday July 7, 2015 Custom AKA WOD

A
EMOM10
Odd 8 strict ring dips
Even 5 Deadlifts @70%

B
EMOM12 last man standing
5 Burpee…

Monday July 6, 2015 Custom AKA WOD

A
AMRAP8
6 HSPU
8 overhead squats 42,5/30 kg
10 sit ups

B
5×2 Front squat @85%

Saturday July 4, 2015 Badger

Hero WOD, 4th of July
In honor of our fallen soldiers.
3 RFT:
30 Squat clean 42,5/30 kg
30 Pu…

Friday July 3, 2015 Custom AKA WOD

A
EMOM10
Odd 8 strict HSPU
Even 8 strict TTB

B
AMRAP8
Row for cal

Thursday July 2, 2015 Kees

7RFT
7 Bench press @BW
12 Box jumps
15 Sit ups

Wednesday July 1, 2015 Total complex 1

Complex for max weight:
1 clean
1 hang clean
1 front squat
1 jerk

Tuesday June 30, 2015 Custom AKA WOD

A
5RM Back squat

B
3RFT
6 weighted pistols 24/16 kg
14 strict pull ups

Monday June 29, 2015 Silver Surfer

For time:
buy in: 1km run
50 thrusters 20/15 kg
50 FR lunges 20/15 kg
50 sit ups
50 DU
50 B…

Saturday June 27, 2015 Custom AKA WOD

A
3RM deadlift

B
For time:
75 heavy wall balls 12/9 kg
OTM 8 am sit up

Friday June 26, 2015 Cindy

AMRAP20
5 pull ups
10 push ups
15 squats

Thursday June 25, 2015 Custom AKA WOD

A
K-1
AMRAP 3 sets
1min high BJ
1min renegade push ups 17,5/10 kg
1min back extentions
1mi…

Wednesday June 24, 2015 Custom AKA WOD

A
EMOM10
odd 5 push press across
even DU

B
3x400m sprint
between sprints 1min rest

Tuesday June 23, 2015 Custom AKA WOD

AMRAP10
10 kb/db snatch L 24/16 kg
10 kb/db snatch R 24/16 kg
10 kb/db front squats L 24/16 kg…

Monday June 22, 2015 Custom AKA WOD

A
5RM Overhead squats

B
For time:
5-10-15-20-25
triple unders
med ball sit ups

Saturday June 20, 2015 Apenkooi

Playing @theparc

Friday June 19, 2015 Custom AKA WOD

A
Maximum height box jump

B
Tabata row
8x250m row

Thursday June 18, 2015 Charles

A
3x ME strict HSPU

B
AMRAP4
400 run
15 box jump over
Max reps burpees
4 min rest
AMRAP…

Wednesday June 17, 2015 Custom AKA WOD

A
3RM Jerk

B
5×5 press across

C
For time:
250 DU

Tuesday June 16, 2015 Andante

AMRAP12
12 hang squat clean thruster 42,5/30 kg
24 abmat sit ups

Monday June 15, 2015 Custom AKA WOD

A
2RM Front squat

B
3RFT
12 pull ups
20 jumping lunges
50 DU

Saturday June 13, 2015 Two of a kind

Bring a friend team WOD
AMRAP20
buy in: 2km row
50 wb 9/6 kg
200m run with ball
team effo…

Friday June 12, 2015 Custom AKA WOD

A
EMOM14
odd 4 back squat @60%
even 12 box jumps

B
AMRAP8
10 hand release push ups
20 …

Thursday June 11, 2015 Tony

For time:
14-12-10-8-6-4-2
strict pull ups
C&J 75/52,5 kg

Wednesday June 10, 2015 Custom AKA WOD

A
EMOM10
Odd 5 press @70%
Even 12 Med ball sit ups

B
AMRAP
4 sets
1min wb 9/6 kg
1mi…

Tuesday June 9, 2015 Custom AKA WOD

A
3RM hang clean

B
For time
10-15-20
Deadlifts 100/70 kg
After every set: 400m run

Monday June 8, 2015 Liberte

AMRAP15
2km row
100 DU
10 ring dips
20 HSPU
30 C2B PULL UPS
40 pistols

Saturday June 6, 2015 Team Saturday
Friday June 5, 2015 Custom AKA WOD

A
3×8 dumbell bench press across

B
For time:
Buy in: 2 min HS hold
4 rounds
12 AKA Burpees
30 DU

Thursday June 4, 2015 Complex 2

Complex for max weight:

1 Power Clean

1 Hang Power Clean

1 Hang Squat Clean

1 Split Jerk
B

3…

Wednesday June 3, 2015 Custom AKA WOD

A

AMRAP8

10 front rack lunges 20/15kg

10 front squats 20/15kg

10 push press 20/15kg

B
4×6 we…

Tuesday June 2, 2015 Custom AKA WOD

Roest

For time:

buy in: 2km run

20 G2O 42,50/30 kg

20 pull ups

cash out: 2km run

Monday June 1, 2015 Custom AKA WOD

A
2RM back squat

B
For time:
40 Wall Balls 9/6kg
20 TTB
30 Wall Balls 9/6kg
15 TTB
20 Wall Balls…

Saturday May 30, 2015 Custom AKA WOD

4 sets

1min Muscle ups

1min burpees

1min RKBS 32/24 kg

1min rest

Friday May 29, 2015 Roest

For time:

buy in: 2km run

20 G2O 42,50/30 kg

20 pull ups

cash out: 2km run

Thursday May 28, 2015 Custom AKA WOD

A.

EMOM8

odd 2 snatch 80%

even 20 sit ups

B.

For time:

20 1/2 bodyweight OHS

20 C2B pull u…

Wednesday May 27, 2015 Custom AKA WOD

A.
5RM push jerk

B.
AMRAP10
8 ring push ups
16 DU
24 squats

Tuesday May 26, 2015 Custom AKA WOD

A.

3RM front squat

B.
AMRAP6

10 med ball lunges

10 ring dips

Saturday May 23, 2015 Turbo

5RFT

5 bodyweight benchpress

500m row

Friday May 22, 2015 Custom AKA WOD

A. 

5×5 deadlift across

B. 

For time:

10-15-20-25

box overs

sit ups

Thursday May 21, 2015 Ricky Request

For time:
10 thrusters 20/15 kg
10 thrusters 30/22,5 kg
10 thrusters 40/30 kg
10 thrusters 50/37,…

Wednesday May 20, 2015 Custom AKA WOD

A.
3RM press

B.
2RM weighted chin up

C.
for time:
200 DU

Tuesday May 19, 2015 Custom AKA WOD

EMOM10
odd 5 clean 65%
even 7 strict T2B

AMRAP5
row for cal
1min rest
AMRAP5
10m shuttle sprint …

Monday May 18, 2015 Custom AKA WOD

A

5RM back squat

B
3RFT

12 strict pull ups

25 sit ups

50 DU

Saturday March 7, 2015 Custom WOD

A
5RM overhead squat

B
for time:
10 Deadlifts 120/80 kg
50 wall balls
50 DU
50 push ups
50 box j…

Friday March 6, 2015 15.2
Thursday March 5, 2015 Custom WOD

A
3RM clean

B
3RFT
12 HSPU
18 pull ups

Wednesday March 4, 2015 Breath

for time:buy in: 750m row3 sets25 sit ups25 DUcash out: 750 row

Tuesday March 3, 2015 Boef 

AMRAP128 hang power clean 60/42,5 kg6 burpees4 pistols

Monday March 2, 2015 Kassa

for time: 5 sets 10 box jumps 10 thrusters 42,5/30 kg 2min rest 5 set&nb…

Saturday February 28, 2015 Custom wod

A
5rm bench press

B
3RFT
12 burpee box jumps
24 RKBS 32/24 kg

Friday February 27, 2015 15.1

Thursday February 26, 2015 Custom wod

A
5rm back squat

B
Tabata
Sit ups
Push ups

Wednesday February 25, 2015 Farmer boy

AMRAP8
400m run
8 T2B
8 Deadlifts 100/70 kg

Tuesday February 24, 2015 Custom wod

EMOM15
m1 10 thrusters 42,5/30 kg
m2 11 C2B pull ups
m3 12 PP 42,5/30 kg

Monday February 23, 2015 Prep

For time:
750m row
3 sets
8 power snatch 42,5/30 kg
30 DU

Saturday February 21, 2015 Silver surfer

Silver surfer

for time:
buy in: 1km run
50 thrusters 20/15 kg
50 FR lunges 20/15 kg
50 sit ups
5…

Friday February 20, 2015 Custom WOD

EMOM14
6 C&J 60/42,5 kg
6 pistols

Thursday February 19, 2015 Custom WOD

A
10RM backsquat

B
AMRAP6
16 cal row
12 AKA burpees

Wednesday February 18, 2015 Sjaak

Sjaak

for time:
15-12-09
Thrusters 52,5/35 kg
T2B
15-12-09
burpee step up high box
wall balls 9/…

Tuesday February 17, 2015 Harry

Harry

5RFT
12 C2B pull ups
9 clean 60/42,5 kg
6 S2O 60/42,5 kg
3 MU

Monday February 16, 2015 Custom WOD

A
10RM deadlift

B
For time:
250 DU

Saturday February 14, 2015 Custom WOD

AMRAP5
row for meters
1min rest
AMRAP5
8 wall balls 9/6 kg
4 power snatch 42,5/30 kg

Friday February 13, 2015 The Open 12.3

The Open 12.3

AMRAP18
15 box jumps
12 push press 52,5/45 kg
9 T2B

Thursday February 12, 2015 Custom WOD

A
3×10 bench press across

B
AMRAP8
6 HSPU
8 overhead squats 42,5/30 kg
10 sit ups

Wednesday February 11, 2015 Grindy

Grindy

For time:

3 rnd Cindy
6 C&J 60/42,5 kg
3 rnd Cindy
6 C&J 60/42,5 kg
3 rnd Cindy
6 C&J 60…

Tuesday February 10, 2015 Piet

Piet

6RFT

3 thruster 60/42,5
6 burpees
9 deadlifts 60/42,5
12 ring dips

Monday February 9, 2015 Custom WOD

A
5×3 clean across

B
21-15-9
C2B pull ups
DU

Saturday February 7, 2015 Custom WOD

Elke eerste zaterdag van de maand TEAM WOD SATURDAY

AMRAP30
9/6 UB Thrusters 20 kg
12 Box Jump…

Friday February 6, 2015 Custom WOD

3 Rounds, 1 min Rest in between:
AMRAP5
5 Med ball BJ overs 9/6
10 Med ball clean 9/6
15 Med ball…

Thursday February 5, 2015 Custom WOD

A
5 x 1 Complex (1 Snatch + 2 OHS)

B
8 Rounds, 20 sec Work, 10 sec Rest:
Row for meters

Wednesday February 4, 2015 Benny

AMRAP13
6 Deadlift 100/70 kg
9 Pull ups
12 Burpees

Tuesday February 3, 2015 Custom WOD

A
EMOM10
Odd strict press 70%
Even 6 pistols alt.

B
AMRAP
3sets
1min wall balls 9/6 kg
1min T2B

Monday February 2, 2015 Custom WOD

A
Retest Pull up challenge

B
For time:
21-15-9
Squat clean 50/37,5kg
Hr push ups

Saturday January 31, 2015 Bonas Pes

for time:
1km row
75 burpees
50 box jumps
25 hang power clean 42,5/30 kg

Friday January 30, 2015 JT

A
Emom10
odd max pull ups
even rest

B
21-15-9
HSPU
Ring dips
Push ups

Thursday January 29, 2015 Big 13.4

AMRAP14
3 C&J 60/42,5 kg
3 T2B
6 C&J 60/42,5 kg
6 T2B
etc.

Wednesday January 28, 2015 Custom WOD

A
EMOM10
odd max pull ups
even rest

B
Back squat
5×5 across

Tuesday January 27, 2015 Karabel

10RFT
3 Snatch 60/42,5 kg
15 wall balls 9/6 kg

Monday January 26, 2015 Custom WOD

A
EMOM10
odd max pull ups
even rest

B
E2MOM8
8 Push press 60/42,5 kg
AMRAP DU

Saturday January 24, 2015 Custom WOD

A
3RM Clean

B
EMOM10
odd 5 Back squat 70%
Even 12 Strict ring dips

Friday January 23, 2015 Custom WOD

A
Pull ups
8-8-8-9-9-max

B
EMOM12
5 thrusters 50/37,5 kg
10 Burpees

Thursday January 22, 2015 Mr Game

5RFT
12 Snatch 42,5/30 kg
15 T2B

Wednesday January 21, 2015 Custom WOD

A
Pull ups
8-8-8-9-9-max

B
For time:
100 DU
100 lunges
100 sit ups
100 wb 9/6 kg

Tuesday January 20, 2015 TAG

AMRAP8
25 cal row
10 G2O
2min rest
AMRAP8
25 RKBS 32/24 kg
10 AKA burpees

Monday January 19, 2015 Custom WOD

A
Death by pull up
OTM 6 pull ups
+1 elke min

B
For time:
10-15-20
Deadlifts 100/70 kg
Na elke s…

Saturday January 17, 2015 Coe

10RFT
10 Thrusters 42,5/30kg
10 Ring Push up

Friday January 16, 2015 Custom WOD

A
EMOM10
50 sec plank
7 strict pull up

B
AMRAP12
5 push press 42,5/30 kg
10 Wall ball 9/6 kg
1…

Thursday January 15, 2015 Complex 1

Complex for max weight:
1 clean
1 hang clean
1 front squat
1 jerk

Wednesday January 14, 2015 Custom WOD

A
EMOM10
5 deadlift 70%
7 strict pull ups

B
2 min Row for Cal
1 min rest
2 min Row for Cal

Tuesday January 13, 2015 Charles

AMRAP4
400 run
15 box jump over
Max reps burpees
4 min rest
AMRAP4
400 run
15 box jump over
Max r…

Monday January 12, 2015 Custom WOD

A
EMOM10
5 Overhead squat 70%
7 strict pull up

B
4 RFT
25 double unders
12 snatch 42,5/30 kg

Saturday January 10, 2015 Popeye

For time:

75 RKBS 24/16 kg
1km row
25 T2B
1km run

Friday January 9, 2015 Custom WOD

A
5RM back squat

B
Pull ups
6-6-6-7-max reps

Thursday January 8, 2015 Hollyman

30RFT
5 wall balls
3 HSPU
1 power clean

Wednesday January 7, 2015 Custom WOD

A
Pull ups
6-6-6-7-max

B
Team WOD (2)
AMRAP20
50-40-30-20-10
burpees
double unders
overhead …

Tuesday January 6, 2015 Custom WOD

A
10RM Deadlift

B
3RFT
15 T2B
25 wall balls 9/6 kg

Monday January 5, 2015 Custom WOD

A
Baseline Pull up challenge

B
AMRAP8
6 hang power clean 60/42,5 kg
12 box jumps

Saturday January 3, 2015 Custom WOD

A
3RM clean

B
5×5 back squat

Friday January 2, 2015 Custom WOD

AMRAP15
3 Bar MU
25 Cal row
12 Dumbell snatch 27,5/17,5 kg

Tuesday December 23, 2014 12 Days of Christmas
Monday December 22, 2014 2012/12/22

A
3RM jerk

B
buy in 400m run
3 sets
16 ring dips
16 T2B
cash out 400m run

Saturday December 20, 2014 2014/12/20

A
3RM Thruster

B
1500m row for time
OTM
5 burpees

Friday December 19, 2014 Competition Crew qualifier WOD2

AMRAP11
50 DU
40 bar facing burpees
30 Box jumps
20 Snatch 42,5/30 kg
10 front squats 42,5/3…

Thursday December 18, 2014 Bert

AMRAP30
2 MU
6 Pistols
10 Deadlifts 100/70 kg
14 HR push ups
18 OH squats 16/10 kg
200m run

Wednesday December 17, 2014 2014/12/17

A
1RM Back squat

B
AMRAP
3min row cal
3min burpees
3min DU

Tuesday December 16, 2014 Kees

5RFT
7 benchpress BW
12 box jumps
15 sit ups

Monday December 15, 2014 Competition Crew qualifier WOD1

AMRAP7
3-6-9-12-15 etc.
C&J 60/42,5 kg
Pull ups

Saturday December 13, 2014 2014/12/13

A
5RM Snatch

B
1RM height box jump

Friday December 12, 2014 2014/12/12

A
EMOM16
min 1 6 strict HSPU
min 2 16 V-sit ups
min 3 6 strict ring dips

B
For time:
2km run

Thursday December 11, 2014 Angie

For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Wednesday December 10, 2014 2014/12/10

A
3RM deadlift

B
AMRAP8
6 AKA burpees
6 medicine ball sit ups 9/6 kg
6 OH lunges 10/5 kg

Tuesday December 9, 2014 Big Tabata mash up

40 sec on 20 sec off
Thrusters 37,5/25 kg
Pull ups
Row for cal.

Monday December 8, 2014 Custom WOD

A
5RM Back squat

B
for time:
100 wall balls
100 box jumps

Saturday December 6, 2014 Sint&Piet WOD
Friday December 5, 2014 5km row

For time

Thursday December 4, 2014 Grace

For time:
30 Clean&Jerk 60/42,5 kg

Wednesday December 3, 2014 Swirl

2RFT
10 Front squat 92,5/75 kg
10 Burpee MU

Tuesday December 2, 2014 Custom WOD

A
3RM Bench press

B
3RFT
75 double unders
12 Push press 50/37,5 kg

Monday December 1, 2014 Clean ladder

AMRAP12
30-25-20-15-10-5
40/25-50/35-60/45-70/55-80/65-90/75 kg

Saturday November 29, 2014 Custom WOD

A
3RM front squat

B
AMRAP7
2-4-6-810 etc.
wall balls 9/6 kg
Hand release push ups

Friday November 28, 2014 Custom WOD

A
EMOM10
Odd 5 jerk 75%
Even 12 T2B

B
EMOM8
4 C&J 60/42,5 kg
7 Burpees

Thursday November 27, 2014 McCluskey

A
3x1min HS hold
3x1min l sit hold

B
McCluskey
3RFT
9 muscle ups
15 burpee pull ups
21 pull ups

Wednesday November 26, 2014 Custom WOD

A
3RM Clean

B
for time
100 push ups
OTM 5 Front squats 42,5/30 kg

Tuesday November 25, 2014 CFG OPEN 12.4

AMRAP12
150 Wall balls 9/6 kg
90 Double unders
30 Muscle ups

Monday November 24, 2014 Custom WOD

A
3RM Deadlift

B
3RFT
10 Front rack lunges 40/25 kg
16 Pull ups

Saturday November 22, 2014 Storm

For time:
Buy in:
1km row
1km run

3 sets
30 box jumps
30 burpees

Cash out:
1km run

Friday November 21, 2014 Custom WOD

A
3RM Ring dips
3RM Pull ups

B
AMRAP12
5 C2B
10 diamond push ups
15 OHS 5/10 kg

Thursday November 20, 2014 Custom WOD

A
3RM Snatch

B
3×8 Back squat 60%
4×4 Back squat 70%

Wednesday November 19, 2014 Custom WOD

A
1RM Press
3RM Push press
5RM Power jerk

B
AMRAP7
25 Double unders
50 Sit ups

Tuesday November 18, 2014 Anni

For time:
buy in: 60 wall balls 9/6 kg

3 sets
12 deadlifts 60/42,5 kg
9 hang power clean 60/42,…

Monday November 17, 2014 Custom WOD

A
3-3-3-2-2-1-1
Back squat

B
For time:
9-15-21
Push press 42,5/30
Push ups
Chin ups

Saturday November 15, 2014 Nancy

5RFT
400m run
12 OHS 42,5/30 kg

Friday November 14, 2014 Custom WOD

A
3RM clean & jerk

B
AMRAP5
Burpee box jump
on the minute 7 deadlifts 102,5/70 kg

Thursday November 13, 2014 Custom WOD

A
EMOM10
odd 5 jerk 70%
even hold 45 sec weighted plank

B
AMRAP 3 sets
1min wall balls
1min box …

Wednesday November 12, 2014 Custom WOD

A
2RM back squat

B
3RFT
15 pull ups 9/12 kg
20 sit ups

Tuesday November 11, 2014 Tabata mash up

Every movement 8×20 sec on 10 sec rest
squats
push ups
pull ups
du

Monday November 10, 2014 Custom WOD

A
2km row

B
3RM push press from back

Saturday November 8, 2014 Death by Power clean

For 20 min
min 1 1 power clean 60/42,5 kg
min 2 2 power cleans
min 3 3 power cleans

Friday November 7, 2014 Barbara

5RFT
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3min

Thursday November 6, 2014 Custom WOD

EMOM20
min 1 6 back squat 60%
min 2 10 strict pull ups
min 3 8 strict T2B
min 4 8 strict ring …

Wednesday November 5, 2014 Diane

21-15-9
Deadlift 102,5/70 kg
HSPU

Tuesday November 4, 2014 Custom WOD

A
4×1 min hs hold

B
3rm weigthed pull ups

C
EMOM10
20 DU
8 box jumps

Monday November 3, 2014 Custom WOD

A
3RM bench press

B
15-12-9-6-3
thrusters 42,5/30 kg
burpees

Saturday November 1, 2014 Zeus

3RFT
30 wall ball 9/6 kg
30 deadlift high pull 35/25 kg
30 box jumps
30 push press 35/25 kg
30 …

Friday October 31, 2014 Custom WOD

EMOM15
min 1 6 press 60%
min 2 30 sec l sit hold
min 3 10 diamond push ups

Thursday October 30, 2014 Custom wod

A
3RM front squat

B
Handstand practise

Wednesday October 29, 2014 Custom WOD

AMRAP15
10 power clean 60/42,5 kg
20 cal row
30 am sit ups

Tuesday October 28, 2014 Custom WOD

5 RFT
8 deadlift bw
12 bar facing burpees

Monday October 27, 2014 Custom WOD

A
2 sets
2min plank with weights

B
EMOM12
8 strict pull ups
8 strict T2B

C
AMRAP7
12 pull ups
2…

Saturday October 25, 2014 Custom WOD

A
5×5 back squat

B
2RFT
1km run
50 DU

Friday October 24, 2014 Custom WOD

A
5RM ring dips

B
AMRAP12
3 MU
6 push press 52,5/37,5 kg
9 OH lunges 20/10 kg

Thursday October 23, 2014 Linda

For time
10-9-8-7-6..1
deadlift 1,5 bw
bench press bw
cleans 0,75 bw

Wednesday October 22, 2014 Custom WOD

A
3RM deadlift

B
3RFT
25 wall balls
25 box jumps

Tuesday October 21, 2014 Mary

3RFT
25 wall balls 9/6 kg
25 box jumps

Monday October 20, 2014 Custom WOD

A
3RM snatch

B
EMOM10
odd 7 jerk 60%
even 45 sec hold arch

Saturday October 18, 2014 Custom WOD

A
5rm clean
Touch and rest

B
AMRAP7
Row for cal
AMRAP7
DU

Friday October 17, 2014 Karen

For time
150 wall balls 9/6 kg

Thursday October 16, 2014 Custom WOD

A
3RM bench press

B
3RM press

C
AMRAP6
8 AKA burpees
16 squats

Wednesday October 15, 2014 Custom WOD

A
Handstand practise

B
3×30 sec L sit hold

C
2 sets
30 arch rocks
30 hollow rocks

D
3RFT
25 pu…

Tuesday October 14, 2014 Custom WOD

3RFT
10 deadlifts 120/90 kg
15 push press 42,5/30 kg
20 T2B

Monday October 13, 2014 Custom WOD

A
5RM back squat

B
5RFT
5 box jumps
5 burpees
100m sprint

Saturday October 11, 2014 Custom WOD

A
For reps:
2min OHS bodyweight

B
5RM deadlift

Friday October 10, 2014 Custom WOD

3RFT
12 Clean thrusters 42,5/30
10 S2O 42,5/30
800m run

Thursday October 9, 2014 Custom WOD

A
3RM push jerk

B
AMRAP6
12 push press 42,5/30 kg
24 DU

Wednesday October 8, 2014 Custom WOD

AMRAP13
10 deadlifts 100/75 kg
30 squats
10 pull ups
3min rust
AMRAP13
12 push ups
8 T2B
2…

Tuesday October 7, 2014 Custom WOD

A
3RM Front squat

B
AMRAP7
2-4-6-8-10 etc
Wall ball 9/6 kg
Hand release push ups

Monday October 6, 2014 Jackie

For time
1km row
50 Thrusters 20/15 kg
30 Pull ups

Saturday October 4, 2014 Custom WOD

A
3RM Back squat

B
For time
5km row

Friday October 3, 2014 Team WOD

2RFT
50 Thrusters 42,5/30 kg
40 Push press 42,5/30 kg
30 SDHP 42,5/30 kg
200m run
10 Pis…

Thursday October 2, 2014 Custom WOD

A
3RM Deadlift

B
EMOM10
odd 7 strict ring dips
even 7 strict T2B

Wednesday October 1, 2014 Fran

21-15-9
Thrusters 42,5/30 kg
Pull ups

Tuesday September 30, 2014 Custom WOD

A
EMOM15
1. 10 unbroken C2B
2. 16 unbroken wall balls 9/6 kg
3. 22 DU

B
AMRAP7
burpees

Monday September 29, 2014 Bruck

4 RFT
400m run
24 BS 82,5/57,5 kg
24 jerks 60/42,5 kg

Saturday September 27, 2014 Custom WOD

A
10RM BP

B
AMRAP8
16 lunges
8 push ups

Saturday September 27, 2014 Custom WOD

A
2RM front squat

A
5RM press

Friday September 26, 2014 Custom WOD

A
10RM BP

B
AMRAP8
16 lunges
8 push ups

Thursday September 25, 2014 Custom WOD

A
5RM muscle snatch

B
1RM Snatch balance

Wednesday September 24, 2014 Custom WOD

A
1RM OHS

B
3RM weighted push ups

C
for time
150 DU

Tuesday September 23, 2014 Custom WOD

A
EMOM10
odd 6 FS 70%
even 10 strict HSPU

B
5RM weigthed pull ups

Monday September 22, 2014 Custom WOD

A
3RM DL

B
for time
20 SDHP 42,5/30 kg
30 PP 42,5/30 kg
40 T2B
50 DU

Saturday September 20, 2014 Custom WOD

A
2RM push jerk

B
3RFT
30 wall balls 9/6 kg
1km run

Friday September 19, 2014 Custom WOD

A
2RM BS

B
AMRAP 3 rounds
1min OHS 35/25 kg
1min row cal

Thursday September 18, 2014 Custom WOD

EMOM12
odd 5 Clean&Jerk 75/52,5 kg
even 8 man burpees

Wednesday September 17, 2014 Randy

For time
75 Snatch 35/25 kg

Tuesday September 16, 2014 Chelsea

EMOM30
5 pull ups
10 push ups
15 squats

Monday September 15, 2014 Custom WOD

AMRAP15
16 box jumps
16 push press 42,5/30 kg
16 OH lunges 20/10 kg

Saturday September 13, 2014 Custom WOD

A
10RM DL

B
2RFT
60 unbroken AM sit ups
30 unbroken DU
na elke oefening 20 sec rust

Friday September 12, 2014 Custom WOD

For time
50-40-30-20-10
wall balls 9/6 kg
25-20-15-10-5
T2B

Thursday September 11, 2014 Custom WOD

A
3RM clean

B
OTM16
odd row 15 cal
even 5 HSPU

Wednesday September 10, 2014 Custom WOD

3RFT
15 T2B
12 burpee box jump
9 FS 75/52,5 kg

Tuesday September 9, 2014 Custom WOD

For time
30 Squat snatches 60/42,5 kg
EMOM 8 burpees

Monday September 8, 2014 Custom WOD

EMOM15
1. 9 unbroken C2B
2. 15 unbroken wall balls 9/6 kg
3. 21 unbroken DU

Monday August 25, 2014 Custom WOD

For time
25 squat clean 42,5/30 kg
25 pull ups
25 deadlifts 100/70 kg
25 RKBS 32/24 kg
2.4 km run

Saturday August 23, 2014 Custom WOD

AMRAP8
6 snatch 42,5/30 kg
9 C2B

Friday August 22, 2014 Double Grace

For time
60 Clean&Jerks 60/42,5 kg

Thursday August 21, 2014 Custom WOD

For time
100 double unders
75 wall balls
every minute perform 9 RKBS 24/16 kg

Wednesday August 20, 2014 Custom WOD

A
5RM deadlift

B
AMRAP10
9 hang power clean 42,5/30 kg
6 push press 42,5/30 kg
every time the …

Tuesday August 19, 2014 The Chief

5 rounds of AMRAP3
3 power cleans 60/42,5 kg
6 push ups
9 squats

Monday August 18, 2014 Custom WOD

A
3RM back squat

B
AMRAP7
7 thrusters 42,5/30 kg
12 mountain climbers

Saturday August 16, 2014 Custom WOD

A
3RM Overhead squat

B
AMRAP
1min row for cal
1min wall balls 9/6 kg
1min R KBS 24/16 kg
1mi…

Friday August 15, 2014 Custom WOD

Buy in: 2km run
50 mountain climbers
50 push ups
50 wall balls 9/6 kg
50 pull ups
Cash out: 4…

Thursday August 14, 2014 Custom WOD

A
1RM push jerk

B
AMRAP7
12 push press 42,5/30 kg
24 DU

Wednesday August 13, 2014 Custom WOD

A
EMOM10
odd 6 Front squats 70%1RM
even 8 strict HSPU

B
2RFT
15 strict pull ups
20 OH lunges…

Tuesday August 12, 2014 Custom WOD

A
10RM deadlift

B
AMRAP7
2-4-6-8-10 etc
push ups
abmat sit ups

Monday August 11, 2014 Nasty girls

3RFT
50 squats
7 muscle ups
10 hang power cleans 60/42,5 kg

Saturday August 9, 2014 Bullfrog

AMRAP8
20 DU 1 power snatch 52,5/30 kg
20 DU 2 power snatch 52,5/30 kg
20 DU 3 power snatch 52,…

Friday August 8, 2014 Lynne

5 rounds for maximum reps:
Body weight bench presses
Pull ups

Thursday August 7, 2014 Grace

For time
30 Clean&Jerks 52,5/30 kg

Wednesday August 6, 2014 Custom WOD

For time
21-15-9
front squats 60/42,5 kg
R KBS 32/24 kg
400m run

Tuesday August 5, 2014 Custom WOD

A
1RM Snatch balance

B
AMRAP
3 sets
1min T2B
1min R KBS 24/16 kg
1min ring push ups
1min pu…

Monday August 4, 2014 Custom WOD

E2M6
200m run
5 box jumps
5 burpees
remaning time deadlifts, for weight

Wednesday July 30, 2014 Custom WOD

For time
10 clean 60/42,5 kg
200m run
12 clean 65/42,5 kg
400m run
14 clean 70/42,5 kg
600…