MAANDAG 10-01-2022

OOP

WARM-UP (8 min.) 3 rounds of: 200m jog 10 box step ups, 20″/24″ 10 knee push ups 10 barbell ¼ jump squats 10 barbell presses PRE-WORKOUT (6 min.) 2 x 5 front squats w/ barbell 2 x 5 shoulder press 1 x 10 thrusters w/ barbell Build your weight for thrusters WORKOUT (30 min.) “BLAKE”…

MAANDAG 10-01-2022

WOD

CROSSFIT (OUTDOOR GYM) “BLAKE” – BENCHMARK WORKOUT 4 rounds for time of: 30m overhead walking lunges, 20kg plate 30 box jump, 20″/24″ 20 thrusters, 25/35kg 10 box handstand push-up Time cap: 30 minutes (VIRTUAL CLASS) “BLAKE” 4 rounds for time of: 30 lunges w/ backpack or heavy weight 30 tuck jumps 20 thrusters w/ backpack…

DINSDAG 11-01-2022

WOD

CROSSFIT (OUTDOOR GYM) “SCHRODINGER’S WORKOUT” AMRAP 18: 18/21 cal. row 21 push-ups 12/15 cal. row 15 seated pull-up (barbell in squat stands) 7/9 cal. row 9 V-ups (VIRTUAL CLASS) “SCHRODINGER’S WORKOUT” 100 mountain climbers 21 push-ups 75 high knees 15 bent over rows 50 jumping jacks 9 v-ups POWERLIFTING Upperbody focus

WOENSDAG 12-01-2022

WOD

CROSSFIT (OUTDOOR GYM) “MIEP, MIEP!” 10 x 100m sprint (run/bike/ski/echo bike) Rest 1:00 between sprints (VIRTUAL CLASS) “MIEP, MIEP!” 10 x 10 burpees/15 burpee lights rest 1:00 between sprints WEIGHTLIFTING Snatch Focus GYMNASTICS Push-ups and single leg squat focus

DONDERDAG 13-01-2022

WOD

CROSSFIT (OUTDOOR GYM) “THIS IS WEIRD” For time: 200 box step ups, 20″/24″ After every 10 step ups, perform 5 double DB push press 16/22,5 Time cap: 30 minutes (VIRTUAL CLASS) “THIS IS WEIRD” For time: 200 object step ups 20″/24″ After every 10 step ups, perform 5 double DB push press 16/22,5 Time cap:…

VRIJDAG 14-01-2022

WOD

CROSSFIT (OUTDOOR GYM) “BOLT” For time: 15 deadlifts  42,5/60 15 bar facing burpees 9 power cleans 42,5/60 9 bar facing burpees 3 snatches 42,5/60 3 bar facing burpees Time cap: 7 minutes (VIRTUAL CLASS) “BOLT” For time: 15 single legged deadlifts 15 bar facing burpees 9 single legged deadlifts 9 bar facing burpees 3 single…

ZATERDAG 15-01-2022

WOD

CROSSFIT (OUTDOOR GYM) “TRIPLE 3” For time: 3 miles row (4800m) 300 double unders 3 miles run (4800m) (VIRTUAL CLASS) “TRIPLE 3” For time: 100 burpee light 200 double-unders/single-unders 300 air squats GYMNASTICS Handstand + abs focus