ENDURANCE-Hall 4 28.08 Endurance WOD: BUDDY WOD BUY IN: – 60/54/48 cal Echo Bike THEN 10 ROUNDS: – 14 Burpee Box Jump Over – 12 Dual DB Push Press – 10 Dual DB Box Step Over – 8 Devil Press BUY OUT: – 60/54/48 cal…
WODs -LOCATION-HALL 6 Monday: STRENGTH 3×10* Bench Press *Build to a Moderate weight and stay at that weight across all sets. (Score is Weight) WORKOUT 2 SETS AMRAP x 9 MINUTES 15/12 Cal Bike 12 Sit-Ups 9 Push-Ups* *Option for Knee Push-Ups -Rest 2:00 b/t…
For an overview of our weekly programming please go to our Dutch page (it’s in English) https://crossfitu1.nl/wod/
WOD 05.07.2021 A) 10 min Bar Muscle Ups Practice B) 5 x 3 Weighted Pull Ups CAP: 10 C) WOD: 10 ROUNDS – 3 Power Clean and Jerks @61/43 kg – 3 Burpees Over the bar WOD 06.07.2021 A) Front Squat 5 x 5 (Build…
U1 Lite 06.07.2021 Focus: Squat Mobility Kb Swings A) Front Squat 5 x 5 (Build Up) B) WOD: 3 ROUNDS – 400m Run – 21 KB Swings @20/12kg – 15 Air Squats – 9 Burpees 08.07.2021 Focus: Squat Mobility A) Strict Shoulder Press 4 x…
U1 Lite 29.06.2021 Focus: Back Squat mobility and technique WOD: FOR TIME – 80 Back Squats – 60 Bent Over Rows – 40 Strict Press RX= 22/12kg Every 2 min (Starting at min 0:00) perform 5 burpees. 01.07.2021 A) Core Work 3 Rounds: – 30…
WOD 28.06.2021 A) Strict Chest to Bar Pull Ups 5 x 5 CAP: 10 B) WOD: 10 ROUNDS – 8 Strict Press @empty barbell – 6 Toes 2 Bar – 30 Double Unders WOD 29.06.2021 A) 3 Supersets: – 10 Renegade Rows – 10 Anchored…
WOD 21.06.2021 A) CORE WORK: – 30 Sec Side Plank Hold L+R – 8-10 Strict T2B/Knee 2 Elbow – 12 Weighted Crushes (use small DB) CAP: 12 B) WOD: FOR TIME 3 ROUNDS: – 10 Power Cleans @60/40kg – 12 Burpees Over the bar REST…
U1 Lite 22.06.2021 Focus: Back Squat Mobility and technique KB Swings practice WOD: 40 sec WORK – 20 sec REST x 12: – Back Squat @42/22kg – USA Kb Swings @20/12kg CORE: 3 Rounds: – 30 sec side plank L+R – 20 Crunches 24.06.2021 Focus:…
WOD 14.06.2021 A) 5 Supersets: – 5 Chin Ups – 15-20 Elastic Band Triceps Extension CAP: 12 B) WOD: 5 ROUNDS for REPS – 1 min Double Unders – 1 min Devil Press @2×22.5/15kg – 1 min Wall Balls @9/6kg – 1 min REST WOD…
U1 Lite 15.06.2021 Focus: Knee 2 Elbows Push Press WOD: FOR REPS 5 ROUNDS: – 1 min Push Press @32/22kg – 1 min Knee 2 Elbows – 1 min Box Jumps – 1 min REST 17.06.2021 Focus: Front Squat and Front rack mobility WOD: 18…
U1 Lite 08.06.2021 Focus: Front Squat Mobility and Technique KB Swing WOD: 2 x 9 min AMRAP 1) 9 min AMRAP – 6 Pull Ups (Banded) – 12 Front Squats 32/22 kg 2 min REST 2) 9 min AMRAP – 12 US KB Swings @20/16…
