Category Archives: WOD

WOENSDAG 20-09-2023

CROSSFIT “Men Of Steel” Every 2:30 x 10 Rounds 8 Cleans (60/42,5kg|135/95lbs) 10 Box Jumps Over Add 2,5kg/5lbs Every 2 Rounds STRENGTH CLASS (Dongen) Squat + Upperbody WEIGHTLIFTING (Oosterhout) Clean & Jerk GYMNASTICS (Oosterhout) Handstand Push Up 1/8

DONDERDAG 21-09-2023

CROSSFIT “Ghetto Mentality” 5 Rounds For Time Of 500m Row 15 Toes to Bar 10 Deadlifts (100/70kg 225/155lbs) 10 Pull-Ups 5 Wall Walks WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Deadlift GYMNASTICS (Dongen) Handstand Push Up 1/8

VRIJDAG 22-09-2023

CROSSFIT “Blackout #4” Let’s Go To The Beach

ZATERDAG 23-09-2023

CROSSFIT “Progressive Overload Pt. 4” 21-15-9 Push Presses Deadlifts Rest 2:00 15-12-9 Burpees Box Jump Overs Rest 2:00 12-9-6 Handstand Push Ups Hang Power Cleans 110/75lbs 50/35kg WEIGHTLIFTING Clean & Jerk GYMNASTICS Handstand Push Up 2/8

ZONDAG 24-09-2023

STRENGTH CLASS Full-body CROSSFIT “Barbara Benchmark Workout” 5 Rounds For Time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Rest 3:00

MAANDAG 11-09-2023

CROSSFIT “30 For Two” 6 Rounds (with a Partner) For Time 30 Weighted Sit-Ups (Medball) 30 Deadlifts (100/70kg 225/150 lb) 30 Calorie Echo Bike Non Working Partner Will Hold The Plank. WEIGHTLIFTING (Oosterhout)  Snatch STRENGTH CLASS Deadlift (Oosterhout) Squat + Upperbody (Dongen)

DINSDAG 12-09-2023

CROSSFIT “Duo Penotti” For Time (with a Partner) 60 Power Snatches (42,5/30kg 95/65 lb) 60 Burpee Box Jump Overs (24/20”) 40 Power Snatches (50/35kg 115/85 lb) 40 Burpee Box Jump Overs (24/20”) 20 Power Snatches (60/42,5kg 135/95 lb) 20 Burpee Box Jump Overs (24/20”) WEIGHTLIFTING (Oosterhout)  Clean & Jerk STRENGTH CLASS (Oosterhout)  Press

WOENSDAG 13-09-2023

CROSSFIT “Double Trouble” 10 Rounds (with a Partner) For Time 10 Box Jump-Overs (24″/20″) 10 Toes-to-Bar 10 Overhead Squats (115/75 lb) STRENGTH CLASS (Dongen) Deadlift + Upperbody WEIGHTLIFTING (Oosterhout) Snatch GYMNASTICS (Oosterhout) Muscle-Up 7/8

DONDERDAG 14-09-2023

CROSSFIT “Friendly Cindy” A.M.R.A.P (with a Partner) in 20 Minutes Of Partner 1: 5 Pull Ups 10 Push Ups 15 Air Squats Partner 2: 400 meter Run Partners Switch After Each Run WEIGHTLIFTING (Oosterhout) Clean & Jerk STRENGTH CLASS (Oosterhout) Squat GYMNASTICS (Dongen) Muscle-Up 7/8

VRIJDAG 15-09-2023

CROSSFIT “High Stakes” A.M.R.A.P (with a Partner) in 15 Minutes 200 meter Run 1 Ropeclimb