MAANDAG 15-04-2024

WOD

CROSSFIT “Battery Low” Every 5:00 x 5 Rounds 18/15 Cal Echobike 10 Double DB Thrusters 2 x 50/35lbs or 22,5/16kg 50 Double Unders 3 Muscle Ups WEIGHTLIFTING (Oosterhout)  Clean & Jerk Complex Complexes (3/4) STRENGTH CLASS (Oosterhout) Front Squat Volume & Mobility (3/4) STRENGTH CLASS (Dongen) Lower Body Volume & Mobility (3/4)

DINSDAG 16-04-2024

WOD

CROSSFIT “Whole Wale Shore Sale” For Time 10 Cleans 175/135lbs or 80/60kg 50 Toes to Bar 20 Alt. Hang Clean & Jerks 50/35lbs or 22,5/16kg 30 Deadlifts 175/135lbs or 80/60kg 30 Burpees 10 Front Squats 175/135lbs or 80/60kg 50 Dumbbell Snatches 50/35lbs or 22,5/16kg WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (3/4) STRENGTH CLASS (Oosterhout) Deadlift Volume…

WOENSDAG 17-04-2024

WOD

“Skillex” E.M.O.M. x 15 Minutes 1. Ring Dips 2. Strict Pull-Ups 3. Handstand Push Ups STRENGTH CLASS (Dongen) Upper Body Volume & Mobility (3/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (3/4) GYMNASTICS (Oosterhout) Handstand Push Up & Pull-Up (5/8) ENDURANCE (Dongen) “Murph Prep #1” Buy in 1600m Run For Time 10 Rounds 5 Pull…

DONDERDAG 18-04-2024

WOD

CROSSFIT “Messed Up” 10 Rounds For Time 5 Devil’s Presses 3 Handstand Push Ups 100m Run WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (3/4) STRENGTH CLASS (Oosterhout) Push Press Volume & Mobility (3/4) GYMNASTICS Handstand Push Up + Pull-Up (5/8)

VRIJDAG 19-04-2024

WOD

CROSSFIT “The Wave!” Every 3:00 x 6 Rounds Round 1 200m Row 15 Cleans 95/65lbs or 42,5/30kg Round 2 200m Row 15 Front Squats 95/65lbs or 42,5/30kg Round 3 200m Row 10 Cleans 135/95lbs or 60/42,5kg Round 4 200m Row 10 Front Squats 135/95lbs or 60/42,5kg Round 5 200m Row 5 Cleans 155/110lbs or 70/50kg…

ZATERDAG 20-04-2024

WOD

CROSSFIT “Soft Core” 10 Rounds For Time 10 Burpees 5 Strict Press, 35/42,5kg WEIGHTLIFTING Clean & Jerk Complex Complexes (3/4) GYMNASTICS Handstand Push Up + Pull-Up (6/8) ENDURANCE (Dongen) “Benchmark Prep (3/3)” 8 rounds 4:00 ON / 1:00 OFF 1 400m Run Max Overhead DB Walking Lunge 2 500m Row Max Farmer Carry 3 400m…

ZONDAG 21-04-2024

WOD

STRENGTH CLASS Full-body CROSSFIT “Benchmark Workout Cindy” A.M.R.A.P. in 20 Minutes 5 Pull-Ups 10 Push Ups 15 Air Squats ENDURANCE “Benchmark Prep (3/3)” 8 rounds 4:00 ON / 1:00 OFF 1 400m Run Max Overhead DB Walking Lunge 2 500m Row Max Farmer Carry 3 400m Run Max Burpees to Target (15 cm above reach)…