MAANDAG 16-12-2024

WOD

CROSSFIT “Kingdom Come” 5 Rounds For Time 75 Double Unders 50 Alt. DB Snatches 25 Box Jump Overs 12 Goblet Squats WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch 1RM Week STRENGTH CLASS (Oosterhout) Squat, Deadlift & Press 1RM Week STRENGTH CLASS (Dongen) Strongman

DINSDAG 17-12-2024

WOD

CROSSFIT “Chesst” 1-2-3-4-5-6-7-8-9-10 Reps For Time Sumo Deadlift High Pulls Ring Dips Floor Press 135/95lbs or 60/42,5kg STRENGTH CLASS (Oosterhout) Deadlift, Squat & Press 1RM Week ENDURANCE (Oosterhout) “Dont Stop Me Now” For Time 90 Air Squats 80 DB Hang Snatch 70 Box Jumps 60 Goblet Squats 50 KB AM Swings 40 Push Ups 30…

WOENSDAG 18-12-2024

WOD

CROSSFIT “Five Guys” 5 x 4:00|1:00 1) 15 Wallball Shots 9/6kg or 20/14lbs 10 Pull-Ups 2) 10 Toes to Bars 10 Box Step Ups 24/20″ 3) 10 Kettlebell Swing 32/24kg 10 KB Lunges 4) 20 Air Squats 10 Push Ups 5) 10 Burpees 12m Broad Jumps STRENGTH CLASS (Oosterhout) Backsquat, Deadlift & Press 1RM Week…

DONDERDAG 19-12-2024

WOD

CROSSFIT “Workout Tradizionale” A.M.R.A.P. in 12 Minutes 12 Calorie Work 9 Cleans 80/60kg 6 Handstand Push Ups WEIGHTLIFTING (Oosterhout) Snatch & Clean & Jerk 1RM Week STRENGTH CLASS (Oosterhout) Press, Squat & Deadlift 1RM Week GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (3/8)

VRIJDAG 20-12-2024

WOD

CROSSFIT “Max Enforcer” 5 x 3:00|1:30 50 Double Unders 6 Devil’s Presses 2 x 22,5/16kg 3 (Ring) Muscle-Ups Max Calorie Work In Remaining Time ENDURANCE “Team-Work” 21 Rounds For Time In Teams of 3 You Go/I Go 100m Row 5 Thrusters 10 Burpees over the Barbell 42,5/30 kg 95/65lbs

ZATERDAG 21-12-2024

WOD

CROSSFIT “Tabata This” Tabata Row Tabata Air Squats Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups 1 Minute Rest Between Each Tabata WEIGHTLIFTING Clean & Jerk & Snatch 1RM Week GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (4/8) ENDURANCE (Dongen) “Blistering Burpees” For Time 800m Run 100 Burpees 1000m Row-Erg 100 Burpees 50/40 Cal Echo-Bike 100 Burpees

ZONDAG 22-12-2024

WOD

STRENGTH CLASS Full-body CROSSFIT “Prednison Attack” For Time 3 Rounds Of: 18/15 Cal Work 12 Toes To Bar 9 Double DB Push Presses Into 3 Rounds Of: 60 Double Unders 12 Double DB Snatches 9 Double DB Squats 2 x 22,5/16kg or 50/35lbs ENDURANCE “Blistering Burpees” For Time 800m Run 100 Burpees 1000m Row-Erg 100…