MAANDAG 18-12-2023

WOD

CROSSFIT “Quatro” 5 Rounds For Time 20 Push Ups 16 Box Jumps 24/20″ 12 Pull-Ups 8 Double DB Clusters 2 x 50/35lbs 22,5/16kg   WEIGHTLIFTING (Oosterhout)  Clean & Jerk/Snatch Find Your 1 Rep Max STRENGTH CLASS Backsquat/Deadlift/Press (Oosterhout) Find Your 1 Rep Max Backsquat/Deadlift/Press (Dongen) Find Your 1 Rep Max

DINSDAG 19-12-2023

WOD

CROSSFIT “Scout” Double Unders Snatches Row Burpees WEIGHTLIFTING (Oosterhout)  Clean & Jerk/Snatch Find Your 1 Rep Max STRENGTH CLASS (Oosterhout)  Backsquat/Deadlift/Press Find Your 1 Rep Max ENDURANCE (Oosterhout) “Pump ‘n’ Jump Marathon Mashup” A.M.R.A.P in 40 Minutes 500/400m Row OR 30/24 cal Echo Bike 20 Air Squats 15 Push Ups 10 Wall Ball Box Step…

WOENSDAG 20-12-2023

WOD

CROSSFIT “You’RX” E.M.O.M x 20 Rounds 1. Double DB Manmakers 2. Muscle-Ups 3. Handstand Push Ups 4. Rest 2 x 50/35lbs 22,5/16kg STRENGTH CLASS (Dongen) Backsquat/Deadlift/Press Find Your 1 Rep Max WEIGHTLIFTING (Oosterhout) Clean & Jerk/Snatch Find Your 1 Rep Max GYMNASTICS (Oosterhout) Muscle-Ups 3/8 ENDURANCE (Dongen) “Pump ‘n’ Jump Marathon Mashup” A.M.R.A.P in 40…

DONDERDAG 21-12-2023

WOD

CROSSFIT “Firefly Lane” A.M.R.A.P in 24 Minutes w/ Buddy 50 Deadlifts 60/42,5 135/95 lbs 30 Toes to Bar 40 Cleans 60/42,5 135/95lbs 20 Shoulder To Overhead 60/42,5 135/95lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk/Snatch Find Your 1 Rep Max STRENGTH CLASS (Oosterhout) Backsquat/Deadlift/Press Find Your 1 Rep Max GYMNASTICS (Dongen) Muscle-Ups 3/8

VRIJDAG 22-12-2023

WOD

CROSSFIT “Sea Of The Dead” Row 3000m After every 500m Perform 3 Wall Walks ENDURANCE (O’HOUT) “Turn Down For What” For Time 800m Run 70 Deadlifts 60 Wall Balls 9/6 50 DB Snatches 800m Run 30 Back Squats 20 Hand Release Push Ups 10 DB Busters Barbell 50/35 kg DB 22,5 / 15 kg

ZATERDAG 23-12-2023

WOD

CROSSFIT “Daytona Racing” Double Unders Push Presses Snatches WEIGHTLIFTING Clean & Jerk / Snatch Find Your 1 Rep Max GYMNASTICS Muscle-Up 4/8 ENDURANCE (Dongen) “Run, Jump & Thrust Fiesta” A.M.R.A.P in 40 Minutes 400m Run 20 Burpee Box Jump Over 24/20″ 15 DB Thrusters 1 min rest Between sets DB 22,5/15 kg

ZONDAG 24-12-2023

WOD

CROSSFIT “Nancy” 5 Rounds For Time 400m Run 15 Overhead Squats 95/65lbs 42,5/30kg ENDURANCE “Run, Jump & Thrust Fiesta” A.M.R.A.P in 40 Minutes 400m Run 20 Burpee Box Jump Over 24/20″ 15 DB Thrusters 1 min rest Between sets DB 22,5/15 kg