MAANDAG 23-12-2024

WOD

CROSSFIT “The Speed Of Light” E.M.O.M. For As Long As Possible (24 Rounds) 1. 1 Pull-Up 1 Kettlebell Swing 24/20kg 2. 1 Pull-Ups 2 Kettlebell Swings 24/20kg Etc… 1 Minute Rest 1. 1 Power Clean 50/42,5kg or 110/95lbs 1 Push Up 2. 2 Power Cleans 50/42,5kg or 110/95lbs 2 Push Ups WEIGHTLIFTING (Oosterhout) Clean &…

DONDERDAG 26-12-2024

WOD

12 Days Of Christmas “Community Workout” Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.  

VRIJDAG 27-12-2024

WOD

CROSSFIT “∞” 00:00 – 08:00 9 Double DB Push Presses 6 Double DB Box Step overs 1 Ropeclimbs 08:00 – 16:00 9 Double DB Burpee Deadlifts 6 Toes to Bar 3 Double DB Box Step Overs ENDURANCE “The Nightmare After Christmas” 30 Rounds for Time 5 KB Russian Swings 3 Burpees 100m Run 32/24 kg

ZATERDAG 28-12-2024

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 Clean & Jerk Deload Week GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (5/8) ENDURANCE (Dongen) “Harry & Marv” For Time w/ Buddy 3000m Row/Ski 800m Run…

ZONDAG 29-12-2024

WOD

STRENGTH CLASS Full-body CROSSFIT “Pressure Point” For Time 30 Double-unders 20 Chest-to-bar pull-ups 30 Handstand push-ups 20 Toes-to-bar 30 Burpee box jumps 20 Ring dips 30 Alternating pistols 10 Strict handstand push-ups ENDURANCE “Harry & Marv” For Time w/ Buddy 3000m Row/Ski 800m Run Together 6000m Bike-Erg / 7000m Echo-Bike 800m Run Together