ZONDAG 16-01-2022
CROSSFIT “CHESTICLE” For load: 5-5-5-5-5 Bench press
MAANDAG 03-01-2022
CROSSFIT (OUTDOOR GYM) “FAST & FURIOUS” For time: 500m row 21 front rack lunges, 40/60kg 400m row 15 front squats, 40/60kg 300m row 9 front rack lunges, 42,5/65kg 200m row 6 front squats 42,5/65 100m row 3 front rack lunges 45/70kg 3 front rack squats 45/70kg (VIRTUAL CLASS) “FAST & FURIOUS” For time: 100 mountain…
DINSDAG 04-02-2022
CROSSFIT (OUTDOOR GYM) “SP3CI4L 0N3” 5 rounds for time of: 30 triple-unders / double-unders / 0:45 attempts 5 power snatches 35/50kg (VIRTUAL CLASS) “SP3CI4L 0N3” 5 rounds for time of: 30 triple-unders / double-unders / triple pinguin / double pinguin 10 object power snatches, alt. POWERLIFTING Lowerbody focus
WOENSDAG 05-01-2022
CROSSFIT (OUTDOOR GYM) “HIPSTER HELEN” 3 Rounds for time of: 400m run 21 kettlebell swings, 20/24kg 12 inverted rows (barbell in squat stands) (VIRTUAL CLASS) “HIPSTER HELEN” 3 Rounds for time of: 120 lateral hops / high knees 21 object swings 12 push-ups WEIGHTLIFTING Clean and Jerk Focus GYMNASTICS Handstand & Hollow Focus
DONDERDAG 06-01-2022
CROSSFIT (OUTDOOR GYM) “HOGAN KNOWS BEST” 10-8-6-4-2-2-4-6-8-10 reps of: Shoulder press (strict) (VIRTUAL CLASS) “HOGAN KNOWS BEST” 10-8-6-4-2-2-4-6-8-10 reps of: Object shoulder press / arm POWERLIFTING Upperbody focus
VRIJDAG 07-01-2022
CROSSFIT (OUTDOOR GYM) “OVER AND UNDER” AMRAP 15: 12 burpees over the bar 9 power cleans, 40/60 6 V-ups (VIRTUAL CLASS) “OVER AND UNDER” AMRAP 15: 12 burpees over object 9 power cleans, alt. 6 V-ups POWERLIFTING Lowerbody focus WEIGHTLIFTING Overhead squat en posities focus
ZATERDAG 08-12-2022
CROSSFIT (OUTDOOR GYM) “THE HIGHEST STANDARD” 8-8-5-5-3-3 Reps: Inverted row (barbell in squat stands) Deadlifts, 80/100kg (VIRTUAL CLASS) “THE HIGHEST STANDARD” AMRAP 10: 10 Bicep curls (5/5) 10 Single leg deadlifts (5/5) GYMNASTICS Single leg squat + L-sit Focus
ZONDAG 09-01-2022
CROSSFIT (OUTDOOR GYM) “FLASH” For Time: 800m run / bike / row / ski Rest 2:00 400m run / bike / row / ski Rest 1:30 200m run / bike / row / ski Rest 1:00 100m run (VIRTUAL CLASS) “FLASH” For Time: 50 burpees Rest 2:00 25 burpees Rest 1:30 15 burpees Rest 1:00…
MAANDAG 27-12-2021
CROSSFIT AMRAP 10: Weighted burpee + ground-to-overhead WEIGHTLIFTING Clean and Jerk
DINSDAG 28-12-2021
CROSSFIT 3 sets: Max V-ups Max push-ups Max-distance broad jump then … Max-reps double-unders (lateral hops) in 3:00 POWERLIFTING Uperbody Focus