MAANDAG 02-12-2024

WOD

CROSSFIT “Rush Hour 2” Every 1:00 x 20 Rounds 1. 50 Double Unders 2. 15 Calorie Work 3. 6 Box Step Over 20/24″ 4. Rest WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Front Squat STRENGTH CLASS (Dongen) Strongman

DINSDAG 03-12-2024

WOD

CROSSFIT “Dogfighter” For Time 30 Toes to Bars 20 Cleans 42,5/30kg or 95/65lbs 10 Box Jumps 30″ 20 Jerks 42,5/30kg or 95/65lbs 30 Toes to Bars 20 Clean & Jerks 42,5/30kg or 95/65lbs 10 Box Jumps 30″ STRENGTH CLASS (Oosterhout) Deadlift ENDURANCE (Oosterhout) “Sinterbaas & Sterke Piet” A.M.R.AP. in 10 Minutes 30 Double Unders 20…

WOENSDAG 04-12-2024

WOD

CROSSFIT “200BPM” For Time 3 Rounds Of 500m/400m Row 15 Burpees Over Rower 10 Pistol Squats Straight Into 50 Dumbbell Snatches 22,5/16kg or 50/35lbs 40 Sit-Ups 30 Air Squats STRENGTH CLASS (Oosterhout) Backsquat WEIGHTLIFTING (Oosterhout) Snatch GYMNASTICS (Oosterhout) Skill: Handstand Push Up Strength: Pull Up (7/8) ENDURANCE (Dongen) “Sinterbaas & Sterke Piet” A.M.R.A.P. in 10…

VRIJDAG 06-12-2024

WOD

CROSSFIT “Killer Move” A.M.R.A.P. in 18 Minutes 20/16 Cal Work 20 Pull-Ups 10 Snatches 50/35kg or 115/75lbs 1 Ropeclimb ENDURANCE “The Emptiness Machine” A.M.R.A.P. in 40 Minutes 500m Row-Erg 40 Wall Balls 30 Crossovers 20 Medball Cleans 10 Shuttle Runs (2x 6m) 9/6 kg

ZATERDAG 07-12-2024

WOD

CROSSFIT “Antidote” 5 Rounds For Time 30 Double Unders 10 Double DB Squats 5 Double DB Push Press 2 x 22,5/16kg or 50/35lbs WEIGHTLIFTING Clean & Jerk GYMNASTICS Skill: Handstand Push Up Strength: Pull-Up (8/8) ENDURANCE (Dongen) “The Sprinting Gazelle” Every 5:00 x 4 500m Row/Ski Sprint into Every 5:00 x 4 400m Sprint or…

ZONDAG 08-12-2024

WOD

STRENGTH CLASS Full-body CROSSFIT “VO2” Every 2:00 x 10 Rounds 200m Row/Ski or 400m Bike or 15/12 Cal Echo ENDURANCE “The Sprinting Gazelle” Every 5:00 x 4 500m Row/Ski Sprint into Every 5:00 x 4 400m Sprint or 1000m Bike-Erg Sprint