Category Archives: WOD

MAANDAG 09-01-2023

CROSSFIT “Van Gogh’s Principle” A.M.R.A.P in 30 Minutes #1 Burn As Many Calories As Possible #2 20 Double DB Lunges 15 Sit-Ups 10 Lanes Farmer Carry 50/35lbs 22,5/16kg Swap Roles After Every Round Score = Burned Calories WEIGHTLIFTING (Oosterhout) Clean Pull + Clean Focus STRENGTH CLASS (Oosterhout) Squat Focus

DINSDAG 10-01-2023

CROSSFIT “Throwdown!” 00:00 – 12:00 Row 1000m Each + 1RM Snatch 12:00 – 15:00 3 sets each Max Double Unders Timecap: 15 Minutes WEIGHTLIFTING (Oosterhout)  Snatch Deadlift + Hang Snatch Focus STRENGTH CLASS (Oosterhout)  Press Focus

WOENSDAG 11-01-2023

CROSSFIT “Million Dollar Listing” For Time 50 Alt. DB Cleans 50 Hollow Rocks 40 Kettlebell Swings 40 Sit-Ups 30 Dumbbell Push Press 30 Pull-Ups 20 Kettlebell Snatch 20 Push Ups 10 Kettlebell Turkish Get-Up 5 Muscle-Ups 50/35lbs 22,5/16kg 24/16kg Timecap: 16 Minutes WEIGHTLIFTING Clean Deadlift + Hip Clean Focus GYMNASTICS (Oosterhout) Muscle-Ups 3/8

DONDERDAG 12-01-2023

CROSSFIT “Sandwich” E.M.O.M x 18 Rounds 1. Bar-Facing Burpees 2. Front Squats 3. Wallball Shots 9/6 95/65lbs 42,5/30kg WEIGHTLIFTING (Oosterhout) Power Snatch From Hang + Snatch Balance + Overhead Squat Focus STRENGTH CLASS (Oosterhout) Deadlift Focus GYMNASTICS (Dongen) Muscle-Up Focus 3/8

VRIJDAG 13-01-2023

CROSSFIT “SamoYeet!” 20 Rounds I.G.Y.G 15 Deadlifts 10 Handstand Push-Ups 5 Cleans 135/95lbs 60/42,5kg STRENGTH CLASS (Oosterhout) Squat Focus WEIGHTLIFTING (Oosterhout) Power Jerk + Split Jerk Focus

ZATERDAG 14-01-2023

CROSSFIT “Triple in 2” For Time With Buddy 3000m Row 300 Double Unders 4800m Run (400m Relay) WEIGHTLIFTING Snatch Pull + Hang Snatch Focus GYMNASTICS Muscle-Ups 4/8

ZONDAG 15-01-2023

CROSSFIT “Mirror Mirror” A.M.R.A.P in 25 Minutes 10 Sync Toes To bar 15 Box Jumps 24/20″ 20 Buddy Deadlifts 140/100kg STRENGTH CLASS Full Body Focus

MAANDAG 02-01-2023

CROSSFIT “Open Workout 22.3” For Time 21 Pull-Ups 42 Double-Unders 21 Thrusters (95/65 lb) 18 Chest-to-Bar Pull-Ups 36 Double-Unders 18 Thrusters (115/75 lb) 15 Bar Muscle-Ups 30 Double-Unders 15 Thrusters (135/85 lb) Time Cap: 12 Minutes WEIGHTLIFTING (Oosterhout) (Test Week) Snatch Focus STRENGTH CLASS (Oosterhout) (Test Week) Squat Focus

DINSDAG 03-01-2023

CROSSFIT “Open Workout 14.3” A.M.R.A.P in 8 Minutes 10 Deadlifts 135/95lbs 60/42,5kg 15 Box Jumps 24/20inch 15 Deadlifts 185/135 lbs 80/60kg 15 Box Jumps 24/20 inch 20 Deadlifts 225/155 lbs 100/70kg 15 Box Jumps 24/20 inch 25 Deadlifts 275/185 lbs 120/80kg 15 Box Jumps 24/20 inch 30 Deadlifts 315/205 lbs 140/90kg 15 Box Jumps 24/20…

WOENSDAG 04-01-2023

CROSSFIT “Open Workout 15.4” A.M.R.A.P 8 Minutes 3 Handstand Push-Ups 3 Cleans 185/125lbs 85/55kg 6 Handstand Push-Ups 3 Cleans 185/125lbs 85/55kg 9 Handstand Push-Ups 3 Cleans 185/125 lbs 85/55kg 12 Handstand Push-Ups 6 Cleans 185/125lbs 85/55kg 15 Handstand Push-Ups 6 Cleans 185/125lbs 85/55kg 18 Handstand Push-Ups 6 Cleans 185/125lbs 85/55kg 21 Handstand Push-Ups 9 Cleans…