Wed 22 Jan

Sumo Deadlifts

Warming up: the stick game and the thick gym mat game Practice: Sumo Deadlifts 5 reps, 5 heavy sets WOD: you go, I go – 20 min. time cap. Each person:
  • 10 hand-release push-ups
  • 16 calories of rowing
  • 8 hand-release push-ups
  • 14 calories of rowing
  • 6 hand-release push-ups
  • 12 calories of rowing
  • 4 hand-release push-ups
  • 10 calories of rowing
WOD
Wed 15 Jan

Run for the Burpees

Warming up: 3 min rowing/ skiing/ cycling Practice: 3 rounds of:
  • Ring rows for 10 – 20 sec.
  • Support on rings for 10 – 20 sec.
Practice 2: 5 rounds of:
  • 4 Strict Press
  • 8 Inverted Rows
WOD: 5x every 4 minutes:
  • 200 m run
  • 12 burpees to target (about 30 cm of high jumping)
WOD
Sun 12 Jan

Alternative ‘Throwdown’ WOD

WOD 1 – 7 min AMRAP 3,6,9,12,15,…
  • Hand release Push-Ups
  • Hang Power Cleans (20/ 15 kg)
WOD 2 – 15 min AMRAP
  • 15 Thrusters 20/ 15 kg
  • 15 Burpees over the bar
  • 15 Squat jumps
  • 15 Burpees
WOD
Thu 09 Jan

Thursday Training

5 Heavy sets of:
  • 2 strict presses
  • 4 push press
  • 6 push jerk
WOD: 15 min AMRAP (20/ 15 kg)
  • 5 Push Ups
  • 10 Front Squat
  • 5 Sit-Ups
  • 20 Lunges with barbell
‘Cooling down’ Tabata: (20 seconds of work, 20 seconds rest – 4 times)
  • Abs wipers
  • Plank
WOD
Mon 06 Jan

New Year – New WOD

Practice/ Warming up:
  • 5 Hand Stand decents slowly
  • 10 Goblet Squats (with the kettle bell)
  • 30 sec. side plank (x2 for each side)
Practice: Thrusters 5 sets of 5 WOD: 3 rounds for time
  • 15 Thrusters
  • 15 Burpees
WOD
Thu 12 Dec

Musical workouts & Thrusters FTW

Warming up:
  • Double unders for 2 minutes
  • Burpees on every ‘Thunder’ in Thunderstruck
  • Back squats Sally workout (empty barbell) on the song ‘Flowers’ a.k.a ‘Sally’
WOD in teams of 2 – For Time:
  • 200 Thrusters (in total, split however you like)
  • Every 1 minute: one bear crawl to other side and back
5 minutes EMOM: holding feet horizontal (like a muscle up) while your hands are on two different step banks.
3 minutes EMOM: Sit-Ups with weighted plate
WOD
Wed 11 Dec

Back Squat

Warming up – 3 rounds of:
  • 10 air squats
  • 5 squat rotations (x2 for each side)
  • 5 lunges (x2 for each side)
  • 5 Push Ups
Practice: Back Squats 5-5-5-5-5
WOD: 15 min partner – You Go, I Go:
  • 250 m. row
  • 15 burpees over the rowing maching
WOD
Tue 10 Dec

Ice Skating ⛸❄️

  • 400 m. – 2h AMRAP 😉
  • Afterwards: Drinking hot chocolate 🙂
WOD
Mon 09 Dec

Snatches

Practice: snatches
WOD: 10 min. Buddy AMRAP
  • Try to get as close to 60 snatches in 10 minutes, so choose a weight carefully, not too light, not too heavy.
WOD
Thu 05 Dec

Sint & ‘Pit’ workout

Practice: Sumo Deadlifts and Lunges with plates overhead
WOD: 25 min. You Go, I Go AMRAP – split however you want:
  • 50 Burpees
  • 50 Sumo Deadlifts
  • 100 Lunges with plates overhead
Afterwards: 5 min. Wheelbarrows
WOD
Wed 04 Dec

PietenGym

Warming up:
  • Pretending it’s the horse of Sinterklaas, one person sitting on a bench press bench, two other persons carrying the person on the bench
Practice: Bench press
BUDDY WOD:
  • At the start: Carrying each other to the other side of the church (2 times)
  • 120 wall balls ‘through schoorsteen’ in total (6x 20)
  • 6 times a full rope climb (or two halfway), per person
  • At the end: Carrying each other to the other side of the church (2 times)
WOD
Mon 02 Dec

Clean & Jerks

Practice: Clean & Jerks
WOD:
  • 50 Good Mornings
  • 40 alternating kettle bell clean ‘n jerks
  • 30 Sit-Ups
  • 20 Kettle bell swings
  • 10 Burpees
  • 20 Kettle bell swings
  • 30 Sit-Ups
  • 40 alternating kettle bell clean ‘n jerks
  • 50 Good Mornings
WOD
Mon 18 Nov

Sumo Deadlifts and Sand bags

Practice: Sumo Deadlifts
WOD:3 rounds – 2 min. work, 1 min. rest
  • 20 Calories on machine: cycle, rowing, Dual Action Bike
  • 5 Burpees
  • Rest of the time, sand bag throwing over shoulder
WOD
Thu 14 Nov

Tabatha Murph variation

Warming up:
  • 800 m run
  • 15 m: rotating squats, jumping squats, inchworms
  • Tabata: 20 s. work, 10 s. rest. – 2 times of: plank, left side plank, plank, right side plank.
WOD – 35 min. AMRAP
  • 400 m run
    5 rounds of:
  • 5 pull ups
  • 10 sit ups
  • 15 air squats
WOD
Wed 13 Nov

Push Press 🏋️‍♀️

Warming up, 3 rounds of:
  • 10 kettle bell squats
  • 10 push ups
  • 10 kettle bell swings
  • 1 shuttle run
Practice: Push Press WOD – 3 rounds of:
  • 500 m run
  • 15 Push Presses
  • 21 Box Jumps
WOD
Mon 11 Nov

CrossFit Games: The Open 20.5

On Monday: (slightly different because of high attendance) – in groups of 3, 30 min time cap, in total:
  • 120 pull ups
  • 240 calories of rowing
  • 360 wall balls (20 lbs for men, 14 lbs for women)
WOD
Fri 08 Nov

CrossFit Games: The Open 20.5

On Friday, 20 min time cap – with real judgement – split it however you want:
  • 40 pull ups/ muscle ups
  • 80 calories rowing
  • 120 wall balls (14 lbs / 20 lbs)
  • 🍔 Because it’s the last Open Workout: Steve’s Burger Time! 🍔
WOD
Mon 04 Nov

CrossFit Games: The Open 20.4

WOD for time: (time cap 20 min.)
  • 30 box jumps
  • 15 clean and jerks (15/ 29/ 43 kg)

  • 30 box jumps
  • 15 clean and jerks (25/ 38/ 43/ 61 kg)

  • 30 single-leg squats/ box step up with medicine ball (14/ 20 pounds)
  • 10 clean and jerks (34/ 52/ 83 kg)

  • 30 single-leg squats/ box step up with medicine ball (14/ 20 pounds)
  • 10 clean and jerks (43/ 61/ 65/ 102 kg)

  • 30 single-leg squats/ box step up with medicine ball (14/ 20 pounds)
  • 5 clean and jerks (52/ 70/ 79/ 124 kg)

  • 30 single-leg squats/ box step up with medicine ball (14/ 20 pounds)
  • 5 clean and jerks (61/ 83/ 93/ 142 kg)
WOD
Sun 03 Nov

Rowing Masterclass 🚣

Practice: Rowing technique by Elwin.
WOD – last 5 minutes – 3 rounds:
  • 150 m row, proper technique
  • 5 burpees with jumping over the row machine
WOD
Thu 31 Oct

❄️ 🎃 👻 Halloween: Getting warmer, while it’s cold outside ❄️ 🎃 👻

Practice/ warming up:
  • 600 m run
    3 rounds in the dark 👻, consisting of:
  • 25 m 80% sprint
  • 10 squats for quality
  • 10 (x2 for each leg) lunges for quality
  • 5 (x2 for each side) squat position while hand in the air at one side
  • 15 m bear walk
WOD: 35 min. EMOM 7 rounds of: (work ideally for 40s , 20 s rest)
  • 50/ 150/ 200 m run
  • 8 – 12 burpees
  • 16 – 24 jumping squats
  • 15 Push Ups
  • 12- 16 (x2 for each leg) lunges
🍻 drinks in sports cantine 👻
WOD