Category Archives: WOD

ZATERDAG 16-09-2023

CROSSFIT “It Takes Two” For Time (with a Partner) 80 Wall Balls / Dip Hold 80 Toes To Bar / Wall sit 80 Shoulder To Overhead (50/35kg 115/75lb) / Plank 80 Double Unders / L-Sit 80 Deadlifts (50% of bodyweight) / Handstand Hold WEIGHTLIFTING Snatch GYMNASTICS Muscle-Up 8/8

ZONDAG 17-09-2023

STRENGTH CLASS Full-body CROSSFIT “FITTR ANNIVERSARY BENCHMARK WORKOUT” For Time 15-min. For Load: 3RM Ground to Overhead 5k Run (to CF Dongen/Oosterhout) 21 Burpees 21 Toes To Bar 15 Burpee Box Jumps 20/24” 15 Pull-Ups 9 Burpee Box Jump Over 20/24” 9 Muscle-ups 5k Run (to CF Oosterhout/Dongen)

MAANDAG 04-09-2023

CROSSFIT “Takeshi’s Castle” A.M.R.A.P in 5 Minutes x 3 Rounds Round 1 10 Double Unders 1 Pull-Up 20 Double Unders 2 Pull-Ups 30 Double Unders 3 Pull-Ups Etc. Round 2 10 Double Unders 1 Chest 2 Bar Pull-Up 20 Double Unders 2 Chest 2 Bar Pull-Ups 30 Double Unders 3 Chest 2 Bar Pull-Ups Etc.…

DINSDAG 05-09-2023

CROSSFIT “Rellen met Helen” 3 Rounds For Time 400m Run 21 Gorilla Rows 12 Double KB Cleans 2 x 24/16kg WEIGHTLIFTING (Oosterhout)  Snatch STRENGTH CLASS (Oosterhout)  Deadlift

WOENSDAG 06-09-2023

CROSSFIT “Blackout #1” 2 x 90? STRENGTH CLASS (Dongen) Squat + Upperbody WEIGHTLIFTING (Oosterhout) Clean & Jerk GYMNASTICS (Oosterhout) Muscle-Up 5/8

DONDERDAG 07-09-2023

CROSSFIT “Roadrage” Every 2:00 on the 3:00 x 9 Rounds 1. 20 Box Jump Overs Max Distance Handstand Walk 2. 30 V-Ups Max Ropeclimbs 3. 10 Reversed Burpees Max Cal Row WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Press GYMNASTICS (Dongen) Muscle-Up 5/8

VRIJDAG 08-09-2023

CROSSFIT “I Like Big Balls And I Can Not Lie” A.M.R.A.P in 20 Minutes Buy-In 80/60 Cal Row A.M.R.AP 10 Wallballs 20 Med Ball Cleans 6/9kg 14/20lbs

ZATERDAG 09-09-2023

CROSSFIT “Blackout #2” For Time WEIGHTLIFTING Clean & Jerk GYMNASTICS Muscle-Up 6/8

ZONDAG 10-09-2023

STRENGTH CLASS Full-body CROSSFIT “Grocery” For Time 100 Cal Row 20 Cleans 50 Push Ups 30 DB Snatch 40 DB Box Step Overs 100 Double Unders BB: 136/95 60/42,5 DB: 50/35 22,5/16kg

MAANDAG 28-08-2023

CROSSFIT “Stress Management” Every 2:30 x 10 Rounds A) 10 Toes To Bar 10 Push Ups 20 Air Squats B) 10 Bar Facing Burpees 10 Front Squats 10 Push Presses 115/95lbs WEIGHTLIFTING (Oosterhout)  Snatch STRENGTH CLASS Press (Oosterhout) Squat + Upperbody (Dongen)