MAANDAG 25-12-2023
Het team van FITTR CrossFit wenst jullie allemaal een fijne kerst!
DINSDAG 26-12-2023
Christmas Smasher! “12 Days Of Christmas” For Time 1. Wall walk 2. (ring) muscle-ups 3. Overhead Squats @ 60/42 4. DB Snatches @ 22,5/15 5. Front Squats 6. DB Devil’s Presses 7. Pull-Ups (RX+ Chest 2 Bar) 8. Cleans 9. HSPU 10. Cal Row 11. Reversed Burpees 12. Shoulder 2 Overhead
WOENSDAG 27-12-2023
CROSSFIT “Cold Turkey” 3 Rounds For Time 20 Kettlebell Swings 10 KB Box Step Overs 500m Row 10 Burpees Over Rower STRENGTH CLASS (Dongen) Bench Press Find Your 1 Rep Max WEIGHTLIFTING (Oosterhout) Front Squat / Overhead Squat / Push Press Find Your 1 Rep Max GYMNASTICS (Oosterhout) Muscle-Ups 5/8 ENDURANCE (Dongen) “12 Days of…
DONDERDAG 28-12-2023
CROSSFIT “Simple Plan” A.M.R.A.P in 12 Minutes 10 Shuttle Sprints 10 Box Step Ups WEIGHTLIFTING (Oosterhout) Front Squat / Overhead Squat / Push Press Find Your 1 Rep Max STRENGTH CLASS (Oosterhout) Bench Press Find Your 1 Rep Max GYMNASTICS (Dongen) Muscle-Ups 5/8
VRIJDAG 29-12-2023
CROSSFIT “Benchmark?” 10-8-6-4-2 Reps For Load Bench Presses After Every Set Max Reps Push-Ups Rest as Needed ENDURANCE (O’HOUT) “An EMRAP for Time” EMOM 15 min 1. 12 DB Thrusters 2. 15 KB Russian Swings 3. 20s Plank 2 min rest AM.R.A.P in 12 minutes 15 Light Burpees 20 Jumping Jacks 25 Double Unders 2…
ZATERDAG 30-12-2023
CROSSFIT “Fran Benchmark Workout” 21-15-9 Reps For Time Thrusters 42,5/30kg Pull-Ups WEIGHTLIFTING Front Squat / Overhead Squat / Push Press Find Your 1 Rep Max GYMNASTICS Muscle-Up 6/8 ENDURANCE (Dongen) “The Last Endurance WOD of 2023” A.M.R.A.P in 40 Minutes 230m Row or Ski 20 Crossovers 30 DB Squats DB 22,5/15kg
ZONDAG 31-12-2023
CROSSFIT TOTAL “For Load” Sum of the best of 3 attempts at each lift: Back Squat Shoulder Press Deadlift
MAANDAG 18-12-2023
CROSSFIT “Quatro” 5 Rounds For Time 20 Push Ups 16 Box Jumps 24/20″ 12 Pull-Ups 8 Double DB Clusters 2 x 50/35lbs 22,5/16kg WEIGHTLIFTING (Oosterhout) Clean & Jerk/Snatch Find Your 1 Rep Max STRENGTH CLASS Backsquat/Deadlift/Press (Oosterhout) Find Your 1 Rep Max Backsquat/Deadlift/Press (Dongen) Find Your 1 Rep Max
DINSDAG 19-12-2023
CROSSFIT “Scout” Double Unders Snatches Row Burpees WEIGHTLIFTING (Oosterhout) Clean & Jerk/Snatch Find Your 1 Rep Max STRENGTH CLASS (Oosterhout) Backsquat/Deadlift/Press Find Your 1 Rep Max ENDURANCE (Oosterhout) “Pump ‘n’ Jump Marathon Mashup” A.M.R.A.P in 40 Minutes 500/400m Row OR 30/24 cal Echo Bike 20 Air Squats 15 Push Ups 10 Wall Ball Box Step…
WOENSDAG 20-12-2023
CROSSFIT “You’RX” E.M.O.M x 20 Rounds 1. Double DB Manmakers 2. Muscle-Ups 3. Handstand Push Ups 4. Rest 2 x 50/35lbs 22,5/16kg STRENGTH CLASS (Dongen) Backsquat/Deadlift/Press Find Your 1 Rep Max WEIGHTLIFTING (Oosterhout) Clean & Jerk/Snatch Find Your 1 Rep Max GYMNASTICS (Oosterhout) Muscle-Ups 3/8 ENDURANCE (Dongen) “Pump ‘n’ Jump Marathon Mashup” A.M.R.A.P in 40…
