WODs (Workout Of the Day) - FITTR CrossFit

Wij geloven erin dat elke training gevarieerd moet zijn. Wij geloven in het programmeren van workouts die bijdragen aan de vooruitgang in het dagelijks leven. Gelukkig spendeert onze Head Coach veel tijd en energie aan het maken van workouts die passen bij onze trainingsfilosofie. Onze dagelijkse workouts (workout of the day) zijn elke week op voorhand te zien, hieronder zie je onze CrossFit en Endurance workouts en Weightlifting, Strength Class en Gymnastics focus van deze week.

MAANDAG 01-01-2024

Het team van FITTR CrossFit wenst jullie een gezond en gelukkig nieuw jaar!

DINSDAG 02-01-2024

CROSSFIT

“Fresh Start”

Every 3:00 on a 5:00 Clock x 5 Rounds

10 Burpees Between Dumbbells
15 Double DB Deadlifts
10 Double DB Hang Cleans
Max Reps Double DB Push Presses

WEIGHTLIFTING (Oosterhout)

Snatch

Powers & Pulls (1/4)

STRENGTH CLASS (Oosterhout)

Squat

Volume & Mobility (1/4)

ENDURANCE (Dongen)

“Devil’s Chipper”

For Time

Buy In
300m Sandbag Carry

Into
60m Plate Overhead Walking Lunges
50 DB Snatches
40 Double DB Floor Presses
30 American KB Swings
20 Inch worms
10 Single DB Devil Presses

Buy out
300m Sandbag Carry

Plate = 20/10 kg
DB = 22,5/16 kg
KB = 32/24 kg

WOENSDAG 03-01-2024

CROSSFIT

“The Coracoid Process”

4 Rounds For Time

50 Double Unders
18/15 Cal Work
15 Pull-Ups

STRENGTH CLASS (Dongen)

Squat

Lower Body Back Squat (1/4)

WEIGHTLIFTING (Oosterhout)

Snatch

Powers & Pulls (1/4)

GYMNASTICS (Oosterhout)

Muscle-Ups 7/8

ENDURANCE (Dongen)

“Devil’s Chipper”

For Time

Buy In
300m Sandbag Carry

Into
60m Plate Overhead Walking Lunges
50 DB Snatches
40 Double DB Floor Presses
30 American KB Swings
20 Inch worms
10 Single DB Devil Presses

Buy out
300m Sandbag Carry

Plate = 20/10 kg
DB = 22,5/16 kg
KB = 32/24 kg

DONDERDAG 04-01-2024

CROSSFIT

“Two-Step”

A.M.R.A.P in 12 Minutes

A) 00:00 – 06:00

6 Snatches 42,5/30kg
3 Bar Muscle-Ups
1 Ropeclimb

B) 06:00 – 12:00
5 Squat Cleans 42,5/30kg
3 Burpees Over Barbell
1 Pull-Over

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Powers & Pulls (1/4)

STRENGTH CLASS (Oosterhout)

Deadlift
Volume & Mobility (1/4)

GYMNASTICS (Dongen)

Muscle-Ups 7/8

VRIJDAG 05-01-2024

CROSSFIT

“Subwoofer”

E.M.O.M x 40 Minutes

1. Double Unders
2. Air Squats
3. Ring Push Ups
4. Rest

ENDURANCE (O’HOUT)

“Wie dit leest doet 1 burpee”

For Time

2000m Row
40 KB Swings
20 Burpees over KB
1500m Row
30 KB Swings
15 Burpees over KB
1000m Row
20 KB Swings
10 Burpees over KB
500m Row
10 KB Swings
5 Burpees over KB

KB = 24/16kg

ZATERDAG 06-01-2024

CROSSFIT

“Jailhouse Rock”

Every 2:00 on a 4:00 Clock x 6 Rounds

15 Kettlebell Swings 32/24kg
10 Box Jump Overs 24/20″
Max Reps Clean & Jerks 60/42,5kg 135/95lbs

WEIGHTLIFTING

Snatch

Powers & Pulls (1/4)

GYMNASTICS

Muscle-Up 8/8

ENDURANCE (Dongen)

“De Vloer Is Lava”

6 Rounds For Time w/ Buddy

400m Run w/ 1 Wall Ball
30 Buddy Wall Balls*
20 Buddy WB Sit Ups**

Whenever the WB touches the ground, except behind the head in the sit ups, do 2 penalty burpees.

WB = 9/6 kg

ZONDAG 07-01-2024

STRENGTH CLASS

Full-body

CROSSFIT

“Prefab”

5 Rounds For Time

20/16 Cal Work
10 Toes to Bar
20 Wallball Shots

ENDURANCE

“De Vloer is Lava!”

6 Rounds For Time w/ Buddy

400m Run w/ 1 Wall Ball
30 Buddy Wall Balls*
20 Buddy WB Sit Ups**

Whenever the WB touches the ground, except behind the head in the sit ups, do 2 penalty burpees.

WB = 9/6 kg