Huiswerk > Stretchen!!!
Doe 4 stretch oefeningen

Per oefeningen 2minuten per zijde
vasthouden.

AFAP (As Fast As Possible)
50 SDHP/500m Roeien
50 Wall Balls
40 SDHP/400m Roeien
40 WB
30 SDHP/300m Roeien
30 WB
20 SDHP/200m Roeien
20 WB
10 SDHP/100m Roeien
10 WB

Hemel Home WOD
‘Tabata’
1. Burpees; 8x 20 sec actief wissel met 10 sec rust
Daarna
2. Sit Ups; 8x 20 sec actief  wissel met 10 sec rust
Zoveel mogelijk herhalingen per 20 sec
Score : per oefening totaal en minste herhalingen
.

AFAP (As Fast As Possible)
21 Thrusters
21 Pull Ups
600m Rennen
15 Thrusters
15 Pull Ups
400m Rennen
9 Thrusters
9 Pull Ups
200m Rennen

AFAP (As Fast As Possible)
5 rounds of:
400m Rennen
15 Wall Balls
10 KB Sumo DL High Pull

Benchmark Girl ‘Cindy’
AMRAP (As Many Rounds As Possible)
in 20′ of:
5 Pull Ups
10 Push ups
15 Squats

AFAP (As Fast As Possible)
50-35-20 herhalingen van:
Wall Bal
Sit Ups
Walking Lunges Plate OH

Niks doen!!!
Rustdag!!!
Chillen!!!

.

AFAP (As Fast As Possible)
4 rounds of:
10 Snatches
200m Sprint

‘Death by …’

Burpees
Box Jumps

AFAP (As Fast As Possible)
5 rounds of:
30 Box Jumps
20 Plate from Ground 2 Overhead
3 Rope Climbs

AMRAP (As Many Rounds As Possible)
in 16′
10 Burpee Box Jumps
15 Double Unders
20 Jumping Split Squats

Deadlift 5-5-5-5-5
Bench Press 3-3-3-3-3
Front Squat 1-1-1-1-1

+
AMRAP 8′
6 Deadlifts
4 Push Ups
2 Front Squats

AFAP (As Fast As Possible)
400m Rennen
21 Deadlifts
500m Roeien
21 Handstand Push Ups
400m Rennen
15 Deadlifts
500m Roeien
15 Handstand Push Ups
400m Rennen
9 Deadlifts
500m Roeien
9 Handstand Push Ups

AFAP (As Fast As Possible)
4 rounds of:
400m Rennen
5 Deadlifts
5 Hang Power Cleans
5 Shoulder 2 Overhead

‘Tabata something else’
32 intervallen van
- 20sec arbeid
- 10sec rust, achter elkaar uitgevoerd,
van de volgende oefeningen:
(8x)Pull Ups – (8x)Push Ups
(8x)Sit Ups – (8x)Squats

Weighted Pull Up
5-5-5-5-5
Weighted Push Up
4-4-4-4-4
Overhead/Front Squat
3-3-3-3-3
Deadlift
2-2-2-2-2
500m Roeien

Benchmark Girl ‘Fran’

21-15-9
Thrusters
Pull Ups

No WOD
Q-Day!!!
Let’s party!!!!!!
God save the Queen

AMRAP (As Many Rounds As Possible)
in 14′ of
Overhead Squats
Burpees
3-6-9-12-etc.
Reps are going up with 3 after each round.

Chilldag CrossFit Atleten.
Het is redelijk slecht weer dus ik zou
zeggen… Niks doen!!
Misschien een beetje het huis opruimen,
bakkie biologische koffie drinken,
filmpje kijken… Veel plezier vandaag!!!

.

AFAP (As FAst As Possible)
21 Overhead Squats
21 KB Swings
600m Rennen
15 Overhead Squats
15 KB Swings
400m Rennen
9 Overhead Squats
9 KB Swings
200m Rennen
.

AFAP (As Fast As Possible)

Buy in: 500m Roeien/400m Rennen
10x couplet:
10 Pull Ups
10 Burpees
Buy out: 400m Rennen/500m Roeien

AMRAP (As Many Reps As Possible)
in 22minutes:
7 KB Swing L+R
7 KB Clean L+R
7 KB Squat L+R
7 KB Jerk L+R

Techniek
Handstand Push Ups

AFAP (As Fast As Possible)
3x
500m Roeien/Rennen
1 Handstand Push Up
4 Rope Climbs
30 KB Squats

Thrusters
4-4-4-4-4-4

AFAP (As Fast As Possible)
21-15-9
Sumo Deadlift High Pull
Thrusters

Heavy Deadlift
3-3-3-3-3-3

AFAP (As Fast As Possible)
100 Squats
80 Sit Ups
60 Walking Lunges
40 Double Unders
20 Push Ups
Op elke minuut 3 Burpees

Rustdag.

AFAP (As Fast As Possible)

Buy in: 500m Roeien
10x
10 Toes 2 Bar
10 KB Swings
Buy out: 400m Rennen

AMRAP (As Many Reps As Possible)
in 15′ of:

5 Front Squats
30 sec Static Pull Up hold

Hero ‘Abbate’
AFAP (As Fast As Possible)

1600m Rennen
21 Clean & Jerk
800m Rennen
21 Clean & Jerk
1600m Rennen

AMRAP (As Many Reps As Possible)
in 10′ of:
3 Power Cleans
6 Ring Push Ups
9 Squats

AFAP (As Fast As Possible)

Buy in: 800m Run
10 rounds of:
10 Pull Ups
10 Ring Push Ups
Buy out: 800m Run

Today we are at Reebok CrossFit 020
for the ’Guinness Book of Record’ attempt.
You can do a WOD over there or SUPPORT
US during the 15 ‘Girls’.
Charity? ‘Terre des Hommes’!!!
More info at ‘Nieuws’.

Mobility…
Zit in een geknielde Lunge.
Handen op de grond voor steun.
Voorste onderbeen nu plat op de grond
plaatsen, achterste been nu rustig
naar achteren ‘sliden’.
Romp recht. Voel rek.
Houd 2min vast p/zijde.

‘Fight Gone Bad’
AMRepsAP
3 Rounds of:
Wall Balls (reps)
Sumo Deadlift High Pull (reps)
Box Jumps (reps)
Push Presses (reps)
Roeien (Cal)
Uitleg volgt bij WOD.

AMRAP (As Many Rounds As Possible)
25′
400m Rennen
15 Wall Balls
15 Deadlifts
15 KB Swings

Benchmark Girl ‘Barbara’
AFAP
5x (elke ronde voor tijd + totale tijd)
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Pauzeer precies 3min. na
elke ronde.

Benchmarkgirl ‘Eva’
AFAP
5x
800m Rennen
30 KB Swings
30 Pull Ups

2e Paasdag
Oefen je Double Unders.

Test:
AMRAP in:
45sec Double Unders
Doel? 50 DU

1e Paasdag
Zelfstandige WOD.
Mocht je afgelopen donderdag niet
zijn geweest?
AFAP 5km Rennen.

Mobility Time!!!!
Linker been voor, voet plat op de grond,
knie 90 graden. Romp recht.
Rechter  been achter, voet/wreef tegen muur,
knie op de grond. Romp blijft recht.
Rek de voorkant v/d heup.
2′ per zijde.
.

AFAP
5x
20m Walking Lunges 20/10kg Plate OH
21 Burpees

.

AMRAP
Sh.Press/P.Press/P.Jerk
1/1/1

WOD
5km Rennen

Hero ‘Del’
25 Burpees
400m Run + Med Ball
25 Weighted Pull ups
400m Run + Med Ball
25 HSPU
400m Run + Med Ball
25 C2B Pull Ups
400m Run + Med Ball
25 Burpees

AFAP (As FAst As Possible)
600m rennen
21 Burpees
21 Pull Ups
400m Rennen
15 Burpees
15 Pull Ups
200m Rennen
9 Burpees
9 Pull Ups
.

Hero ‘Randy’
AFAP
75 Power Snatches (35/22,5kg)

.

Benchmark Girl ‘Kelly’
AFAP
5x
400m Rennen
30 Box Jumps @60cm
30 Wall Ball Shots

Relax dagje…
Geen mooi weer? Mobility Time!

.

.

Hero ‘Jeremy’
AFAP (As Fast As Possible)
21-15-9 herh van
Overhead Squats (42,5/30kg)
Burpees

Benchmark Girl ‘Cindy’
AMRAP 20 min.
5 Pull Ups
10 Push Ups
15 Squats

Benchmark Girl ‘Jackie’
AFAP (As Fast As Possible)

1000m Roeien
50 Thrusters (20/10kg)
30 Pull Ups

‘Elizabeth look a like’
AFAP (As Fast As Possible)
21-15-9 herh van
Clean (60/40kg)
Push Ups

AFAP (As Fast As Possible)
400m Rennen
30 Double Unders – 10 Box Jumps
29 DU – 11 BJ
…..
21 DU – 19 BJ
20 DU – 20 BJ
400m Rennen

‘Reebok CrossFit Games 12.5′
AMRAP 7′
3 Thrusters, 3 C2B Pull Ups
6 Thrusters,  6 C2B Pull Ups
9 Thrusters,  9 C2B Pull Ups
12/12, 15/15, etc

Rustdag

1 voet voor
1 voet achter
draai een rondje
zwaai je handen in de lucht

Tot snel

Benchmark Girl ‘Nicole’
AMRAP (As Many Rounds As Possible)
in 20′
400m Rennen
Max Pull Ups

Pull Ups moeten achter elkaar door.
Stil hangen en vervolgen mag.
Loslaten en vervolgen mag niet.

‘Reebok CrossFit Games 12.5′ : AMRAP 7

3 Thrusters, 3 Chest to bar Pull-ups
6 Thrusters, 6 Chest to bar Pull-ups
9 Thrusters, 9 Chest to bar Pull-ups
ga door met 12, 15, 18,21 etc.

Benchmark Girl ‘Helen’
AFAP (As Fast As Possible)
3x
400m Rennen
21 KB Swings
12 Pull Ups

Benchmark Girl ‘Nancy’
AFAP (As Fast As Possible)
5x
400m Rennen
15 Overhead Squat

‘Strict Little Angie’
AFAP (As Fast As Possible)
25 Strict Pull Ups
25 Ring Push Ups
25 Ab Mat Sit Ups + Bal Throw
25 Pistols

‘Reebok CrossFit Games 12.4′
AMRAP 12′
150 Wall Ball
90 Double Unders
30 Muscle Ups

Chillen!!!!
Geniet van het weer….
Tot snel….
Adios….

Benchmark Girl “Diane”

21-15-9 herhalingen van:
Deadlift
Handstand Push Ups

‘Reebok CrossFit Games 12.4′
AMRAP 12′
150 Wall Ball
90 Double Unders
30 Muscle Ups

AFAP (As Fast As Possible)
400m Rennen
40 KB Swing
40 Push ups
300m Rennen
30 KB Swings
30 Push Ups
200m Rennen
20 KB Swings
20 Push Ups

‘Michael’
AFAP (As FAst As Possible)
3x
800m Rennen
50 Back Extensions
50 Sit Ups

AFAP (As Fast As Possible)
5 rounds of:
12 Deadlift
9 Hang Cleans
6 Push Presses

‘Reebok Crossfit Games 12.3′

AMRAP (As Many Rounds As Possible)
in 18 minutes:
15 Box Jumps
12 Push Press/Jerk
9 Toes to Bar

Rustdag!

Misschien tijd
voor wat mobiliteit?
Maar boven al, rust!

AFAP (As Fast As Possible)

5 rondes:
400m Rennen
20 DeadLift

AFAP (As Fast As Possible)
25 Strict Pull Ups
25 Ring Push Ups
25 Ab Mat + Bal Throw
25 Pistols

en/of Reebok CrossFit Games Workout 12.3

Power Cleans
1-1-1-1-1

Weighted pull Ups
(als dat nodig is)
3-3-3-3-3

1x
500m Roeien

‘Zimmerman’
AMRAP (As Many Reps As Possible)
in 25′:
11 C2B Pull Ups
2 Deadlifts
10 HSPU

AFAP (As Fast As Possible)
800m Rennen
400m Rennen Backwards
800m Rennen
400m Rennen Backwards

Reebok CrossFit Games Workout 12.2

And/or

AFAP (As Fast As Possible)
5 Rondes van:
200m Rennen
12 Wall Balls
12 Toes 2 Bar

Rustdag
Rustdag
Rustdag….

AFAP (As Fast As Possible)
3 Rondes van:
400m Rennen
10 Squat Cleans
15 Hand Release Push Ups
20 Toes 2 Bar

AFAP (As Fast As Possible)
50-35-20
Sumo Deadlift High Pull
Wall Balls

and/or

Reebok CrossFit Games Workout 12.2

‘SchrikkelWOD’

5 Rondes van:
1 Rope Climb
10 Wall Balls
15 KB Swings
20 Double Unders

AMRAP (As Many Rounds As Possible)
in 10′
10 medicin Ball Cleans
10 Hand Release Push Ups

AMRAP (As Many Rounds As Possible)
in 20′
Static holds for 30sec per exercise of:
Pull Up
Leg Raise
Squat
Handstand

Max Effort
Thrusters 3-3-3-3-3

+
AMRAP (As Many Rounds As Possible)
in 12′
3 Thrusters
5 Pull Ups

Hahahaaaaa
Chillllll DAG!!!
Geef je vriend of vriendinnetje
eens een klein cadeau
Moet je eens kijken hoe leuk dat is

AFAP (As Fast As Possible)

30 HSPU
40 Pull Ups
50 KB Swings
60 Sit Ups
70 Burpees

AFAP (As Fast As Possible)
2 km Roeien

+

CrossFit Games Workout 12.1
AMRAP 7′
Burpees

AMRAP (As Many Rounds As Possible)
in 18 minuten:
200m Rennen
30 Front Squats
1 Rope Climb

AMRAP (As Many Reps As Possible)
in 20 minuten: Team Workout 2pers.
(Na rennen omwisselen van station)
Pers. A: 400m Rennen
Pers. B: AMRAP, 1. Pull Ups,
2. Push Ups, 3. Squats, 4. Sit Ups
5. etc. etc

De WOD wordt zo spoedig
mogelijk geplaatst.

Sorry voor het ongemak

‘The Seven’
7x
7 HSPU
7 Thrusters
7 K2E
7 Deadlifts
7 Burpees
7 KB Swings
7 Pull Ups

Rustdag, ABSOLUTE rustdag
(Althans wat MobilisCrossFit betreft)
Neem een massage
Doe iets ontspannends

Enjoy the day

‘TN’ training (Techniek)
Clean 3-3-3-3-3-3

+
50-40-30-20-10 DU
10- 8- 6- 4- 2 Cleans

‘Techniek’ training (TN’)
Pull Ups

3x
25 Pull Ups
25 Sit Ups
25 Push Ups
25 Front Squats Ball

AFAP (As Fast As Possible)
400m Rennen
50 SDHP KB
40 Burpees
30 KB Swings
20 K2E
10 Deadlifts
200m Rennen

AFAP (As Fast As Possible)
21-18-15-12-9-6-3
KB Swing
Burpees
Sit Ups

AFAP (As Fast As Possible)
200m Rennen
40 Box Jumps m/v 50cm
400m Rennen
30 BJ
600m Rennen
20 BJ
400m Rennen
30 BJ
200m Rennen
40 BJ

‘Stationnetje 2′
Per onderdeel 3×1 minuut AMRAP van:
Box Jumps vs Pull Ups
Pauze 2 minuten
KB Swing vs Ball Slams
Pauze 2 minuten
Thrusters (Plate) vs Double unders

Doe iets leuks.
Ontspan.
Relax.
Kom tot rust.

En blijf lachen

AMRAP (As Many Rounds As Possible)
in 20 minuten
400m Rennen
20 Pull Ups

‘TN’ training (Techniek)
Hang Squat Clean

AFAP (As Fast As Possible)
100 Hang Squat Clean
Elke minuut, op de minuut:
4 Burpees

AFAP (As Fast As Possible)
Buy in: 500m Roeien

1-2-3-4-5-6-7-8-9-10 Deadlifts
10-9-8-7-6-5-4-3-2-1 K2E

Buy out: 500m Roeien

AFAP (As Fast As Possible)
4 Rondes van:
400m Rennen
30 Wall Balls

AFAP (As Fast As Possible)
21-15-9
Pull Ups
Burpees

AFAP (As Fast As Possible)

3x
1000m Roeien/800m Rennen
50 Thrusters
30 Pull Ups

Rust.

AFAP (As Fast As Possible)
7x
7 Deadlifts
7 Pull Ups

AFAP (As Fast As Possible)
3x 400m rennen
Pauze=2′
3x 25 Burpees (Jump&Touch)
Pauze=2′
3x 50 Box Jumps
Pauze=2′

Noteer totaal tijd.

‘Stationnetje 1′
AMRAP (As Many Reps As Possible)
Met een continue doorlopende klok
1minuut p/station:
3x
Wall Ball
Sumo Deadlift High Pull
Box Jump
Sit Ups
Pauze

‘Tabata This’
8x
20sec bewegen, 10sec rust

Roeien -cal-
Push ups -herh-
Double Unders -herh-
Squats -herh-
Sit Ups -herh-

TN (Techniek)
Clean & Jerk (C&J)

‘Grace’
AFAP (As Fast As Possible)
30 C&J

AFAP (As Fast As Possible)
25 WL
20 PU
50 BJ
20 DU
25 Dips
20 K2E
30 KB Swings
30 Sit Ups
20 Hang Squat Clean
25Back Extension
30 WB

Zoveel mogelijk rondes RUSTEN!!!

AFAP (As Fast As Possible)
200m Roeien
16 Power Cleans
400m Roeien
14 Power Cleans
600m Roeien
12 Power Cleans
800m Roeien
10 Power Cleans
1000m Roeien
8 Power Cleans

‘Chelsea’

30minuten lang
iedere minuut, starten op de minuut,
1 ronde van:
5 Pull ups
10 Push Ups
15 Squats

AMRAP (As Many Rounds/Reps As Possible) in
20′ of

30 Double Unders
30 Walking Lunges (plate OH)
30 KB Clean & Jerk

AFAP (As Fast As Possible)
21-15-9
Pull ups
Push ups
Deadlifts
KB Swing

Techniek (TN) training
+
AFAP
10x
100m Sprint
Pauze = 60sec.

AFAP (As Fast As Possible)

21-15-9
KB Swings
Box jumps
Clean & Press
Burpees

Rust

AFAP (As Fast As Possible)

3x
500m Roeien
20 Burpees

‘CrossFit Total’

3 Back Squats
3 Shoulder Presses
3 Deadlifts

AMRAP (As Many Rounds/Reps As Possible)
20 minuten

40 BJ (Box Jumps)
30 KB Swings
20 Pull Ups

Techniek
OHS (Overhead Squat)

AFAP (As Fast As Possible)
3x
400m Rennen
50 OHS

‘Angie’

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

AFAP (As Fast As Possible)

25 Pull ups
50 Deadlifts
50 Push ups
50 Box jumps
50 Floor wipers
50 KB Clean & Press
25 Pull ups

Rust

Deadlift 5-5-5-5-5

AFAP (As Fast As Possible)
1 Deadlift - 20 Push Ups
2 DL - 19 PU
3 DL - 18 PU
…… – ……
20 DL – 1 PU

AFAP (As Fast As Possible)

800m Rennen
150 KB Swings
800m Rennen

AMRAP (As Many Rounds As Possible) in
15minuten

2 Front Squat
4 C2B (Chest 2 Bar) Pull ups
100m Rennen

AFAP (As Fast As Possible)
‘Annie’

50-40-30-20-10
Double Unders
Sit ups

AFAP (As Fast As Possible)

5x
12 Deadlifts
9 Hang Cleans
6 Push presses

AMRAP (As Many Reps As Possible) 20′

2 HSPU (Hand Stand Push Ups)
4 Cleans
20 Double Unders

Rust

AFAP (As Fast As Possible)

3x
45 SDHP (Sumo Deadlift High Pull)
30 Wall Ball

Max Effort

Pull Ups 2-2-2-2-2-2-2

AFAP (As Fast As Possible)
10x
40m Walking Lunges
8 Pull ups

AMRAP (As Many Reps As Possible) 20min.

9 Deadlifts
12 push Ups
15 Box Jumps

Max Effort
Front Squat 5-5-5-5

AFAP (As Fast As Possible)
3x
Roeien 500m
P=3′ (Pauze)
Noteer totaaltijd + tijd per 500m

‘Fran’

21-15-9 herh
Thrusters @42,5kg
Pull Ups