ZONDAG 17-12-2023

WOD

STRENGTH CLASS Full-body CROSSFIT “Darkest Hour On The Clock” E.M.O.M x 30 Rounds 1. 15 Left Arm DB Hang Snatch 2. 15 Right Arm DB Hang Snatch 3. 15 Calories Cardio 4. 50 Second Plank 5. 15 DB Goblet Squat 6. 15 GHD or Butterfly Sit Up 22,5/16kg 50/35lbs ENDURANCE “Concerning Hobbits” In Teams of…

MAANDAG 04-12-2023

WOD

CROSSFIT “Mr(s). Muscle” 6 Rounds For Time 500m Row 20 Push Ups Rest 1:30 Between Rounds WEIGHTLIFTING (Oosterhout)  Clean & Jerk Heavy Complexes & Positions 4/5 STRENGTH CLASS Press (Oosterhout) 1RM Prep 2/4 Backsquat (Dongen) 1RM Prep 2/4

DINSDAG 05-12-2023

WOD

CROSSFIT “De Zak van St. Nicolaas” Sandbag Pull-Ups Handstand Push Ups WEIGHTLIFTING (Oosterhout)  Snatch Heavy Complexes & Positions 4/5 STRENGTH CLASS (Oosterhout)  Deadlift 1RM Prep 2/4 ENDURANCE (Oosterhout) “Fijne Sinterklaas Avond!”

WOENSDAG 06-12-2023

WOD

CROSSFIT “Thristy For Thirty” For Time 30 Shutle Sprints (6m) 30 Sit-Ups 30 Box Step Ups 24/20″ 30 Air Squats 30 Hanging Leg Raises 30 Box Jumps 24/20″ 30 Walking Lunges Alt. 30 V-Ups 30 Box Jump Overs 24/20″ 30 Reversed Lunges STRENGTH CLASS (Dongen) DEADLIFTS 1RM Prep 2/4 WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy…

VRIJDAG 8-12-2023

WOD

CROSSFIT “Knock Out” E.M.O.M x 20 Rounds 1. 50 Double Unders 2. 12 Burpees 3. Cindy (5 Pull-Ups|10 Push Ups|15 Air Squats) 4. Rest ENDURANCE (O’HOUT) “Pick your poison” 7 Rounds For Time 500m/400m Row/Ski | 30/24 cal Echo Bike | 1000m/800m Bike-Erg 30 Sit Ups 100m Farmer Carry KB = 2x 32/24kg

ZATERDAG 09-12-2023

WOD

CROSSFIT “0 Tolerance” For Time 100 Thrusters 30/25kg 5 Kettlebell Swings At The Start Of Every Minute 24/16kg WEIGHTLIFTING Snatch Heavy Complexes & Positions 4/5 GYMNASTICS Pull-Up 8/8 ENDURANCE (Dongen) “One Endurance WOD To Rule Them All” Every 10:00 x 4 Rounds 8:00 work / 2:00 Rest 1 800m Run 40 American KB Swings 24/16kg…

ZONDAG 10-12-2023

WOD

STRENGTH CLASS Full-body CROSSFIT “Lyla Benchmark Workout” 10-1 Reps For Time Muscle-Ups Bodyweight Clean & Jerk ENDURANCE “One Endurance WOD To Rule Them All” Every 10:00 x 4 Rounds 8:00 work / 2:00 Rest 1 800m Run 40 American KB Swings 24/16kg Max DB Devil Presses 22,5/16kg 2 1000m Row/Ski 40 Hanging Knee Raises Max…

MAANDAG 27-11-2023

WOD

CROSSFIT “A Cindybella Story” A.M.R.A.P in 20 Minutes 5 Double DB Bent Over Row 10 Push Ups Between Dumbbells 15 Double DB Squats 2 x 22,5/16kg 50/35 lb WEIGHTLIFTING (Oosterhout)  Clean & Jerk Heavy Complexes & Positions 3/5 STRENGTH CLASS Press (Oosterhout) 1RM Prep 1/4 Backsquat (Dongen) 1RM Prep 1/4

DINSDAG 28-11-2023

WOD

CROSSFIT “The Rule Of Cool” A.M.R.A.P in 15 minutes 00:00 – 05:00 3 Bar Muscle-Ups 6 Toes-to-Bars 9 Air Squats 05:00 – 10:00 3 Thrusters 50/35kg 110/75 lb 6 Front Squats 50/35kg 110/75 lb 9 Bar Facing Burpees 10:00 – 15:00 3 Devil Presses 2x 22,5/16kg 50/35 lb 6 Dumbbell Front Rack Reverse Lunges 2×22,5/16kg…