6 min EMOM: WARM UP AND SKILL WORK

Min 1: 20 Ring Rows

Min 2: 1 Power Clean + 2 Squat Cleans (warm up weight) (add Weight)

Min 3: 3 Strict Pull Ups + 5 Kipping Pull Ups

Min 4: 1 Power Clean + 1 Squat Cleans (add weight)

Min 5: 3 Pull Ups + 3 CTBs

Min 6: 2-3 Squat Cleans



WOD: “WEIJDT”

5 RFT: 35 min cap

19 Chest-to-Bar Pull-Ups

12 Box Jumps 30/24

8 Squat Cleans 165/110


Dedicated to Dutch Sergeant Mark Weijdt, 24 years old, of the 11 Airmobile brigade 12e Regiment van Hutzs who was killed by an IED during a peace mission in Afghanistan on December 19, 2008.


We first found it posted on CrossFit Spaarne's (Haarlem, Netherlands) website as their workout of the day for Saturday, December 19, 2015, the seventh anniversary of his passing. Later we found a video of the same workout from CrossFit Amsterdam from two years prior to that. In 2018 we were informed that the WOD was originally created by Michael Wilson, close friend of Mark Weijdt, and box owner at Crossfit Arnhem (Arnhem, Netherlands).


When we contacted the workout's creator, Mr. Wilson replied, "Mark was a sergeant and my squad leader. He was a sniper. He was a fun guy, very passionate, always positive. I chose these 3 movements to increase heart rate (like the adrenaline rush during our act), box jumps since we were on a hill, and squat cleans because we had to carry Mark (prescribed weight was roughly Mark's weight). The significance of the rep scheme is:

- 19th day

- 12th month

- 8th year


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