WOD / NEWS

WOD DU 03/04/22

KAREN : BENCHMARKRXFor time:150 wall-ball shots (6/9 kg) (2.7/3 m)SCORE: TOTAL TIMEINTERMEDIATESame as Rx’dSCORE: TOTAL TIMEBEGINNERFor time:100 wall-ball shots (2.7/4 kg) (2.7/3 m)SCORE: TOTAL TIMESKILL WORKPost-workout:5 sets:20 weighted med-ball sit-ups (9/6 kg)20...

WOD DU 02/04/22

RXFor time:15 burpees, jumping over the barbell5 clean and jerks (70/102 kg)12 burpees, jumping over the barbell4 clean and jerks9 burpees, jumping over the barbell3 clean and jerksSCORE: TOTAL TIMEINTERMEDIATEFor time:15 burpees, jumping over the barbell5 clean and...

WOD DU 01/04/22

RXAMRAP 15:15 DB rows, left arm (15/22.5 kg)15 DB rows, right arm15.2-m handstand walk INTERMEDIATEAMRAP 15:15 DB rows, left arm (10/15 kg)15 DB rows, right arm5 wall walksBEGINNERAMRAP 15:15 DB rows, left arm (5/7.5 kg)15 DB rows, right arm15.2-m bear crawlSKILL...

AVRIL : MONTHLY FOCUS

BENCHMARKS AND CONDITIONING April's focus will give you and your athletes numerous opportunities to test out at least two classic CrossFit benchmark workouts per week. April's benchmark tests will increase the insight you and your athletes gained from the Open better...

WOD DU 31/03/22

RXFor load:Back squats5-5-3-3-3-1-1-1-1-1SCORE: LOADINTERMEDIATESame as Rx’dSCORE: LOADBEGINNERSame as Rx’dSCORE: LOADSKILL WORKPre-workout:Accumulate:30 Kang squats

WOD DU 30/04/22

RXAMRAP 10:15 deadlifts (43/61 kg)15 hand-release push-upsINTERMEDIATESame as Rx’dBEGINNERAMRAP 10:15 deadlifts (25/34 kg)15 hand-release push-upsSKILL WORKPost-workout:4 sets:5 strict pull-ups4 wide-grip strict pull-ups3 weighted strict pull-ups

WOD DU 29/03/22

RXFor time:18/25-cal. row20 GHD sit-ups5 bar muscle-ups18/25-cal. row20 toes-to-bars5 bar muscle-ups18/25-cal. row20 single-leg squats5 bar muscle-ups18/25-cal. row20 walking lunges5 bar muscle-upsSCORE: TOTAL TIMEINTERMEDIATEFor time:15/21-cal. row20 GHD sit-ups5...

WOD DU 28/03/22

RX9-6-3 reps for time:Snatches (61/84 kg)Burpee box jump-overs (61/76 cm)SCORE: TOTAL TIMEINTERMEDIATE9-6-3 reps for time:Snatches (43/61 kg)Burpee box jump-overs (61/76 cm)SCORE: TOTAL TIMEBEGINNER9-6-3 reps for time:Snatches (25/34 kg)Burpee box step-overs (30/51...