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
Wed 30 Oct

Squats & Pull Ups

Practice:
  • 5×5 Front Squats
  • 5×8 Pull- Ups
Buddy WOD – You Go, I go – 50, 40, 30 reps (in total)
  • Box Jumps
  • Kettle bell swings (American style)
  • Sit Ups with a medicine ball
WOD
Mon 28 Oct

CrossFit Games: The Open 20.3

Practice/ warming up:
  • 1.5 min. row/ cycle/ ski/ jump
  • 4 times:
  • 10 good mornings with band
  • 10 push ups
  • 15 m bear walk
  • 5(x2 each leg) lunges
WOD: For time (time cap: 9 min.) buddy is judging
  • 21 – 15 – 9:
  • Deadlifts, (102/ 70/) 60/ 40 kg.
  • Handstand/ hand release push-ups
  • 21 – 15- 9:
  • Deadlifts, (143/ 93/) 85/ 60 kg.
  • 50-ft (15 m). handstand/ bear walk
WOD
Thu 24 Oct

2? No 3 WOD’s!

Warming up/ practice:
  • 400 m run. For 20 m: caterpillar walks, spiderman, bear walk.
  • 5x 20 sec., back supported ‘wall sitting’ on one feet. x2 for each leg.
    2x 20 sec. side plank. x2 for each side
    3x 60 sec. normal plank for quality. Stop within the minute for quality
  • In pairs of 3:
    2x 10 reps: Active/ passive hang, others doing squats
    Swinging at the bar
    Kipping pull ups
WOD 1: timecap: 6 min. (3 min. rest afterwards)
  • 400 m buy in run
    21 – 15 – 9
  • Pull-Ups/ row pull ups
  • Push-Ups
WOD 2: timecap 6 min. (3 min. rest afterwards)
  • 400 m buy in run
    21 – 15 – 9
  • Lunges (each leg does same amount of reps!)
  • Squats
WOD 3: timecap 6 min.
  • 400 m (+ over the hill!) buy in run
    21 – 15 – 9
  • Burpees
  • Sit-Ups
WOD
Wed 23 Oct

Squats

Practice:
  • 3-3-3 Overhead squats
  • 3-3-3 Front squats
WOD: 8 min. AMRAP
  • 200 m run
  • 15 Dumbbell/ Plate thrusters
  • 200 m run
  • 15 Push-Ups
WOD
Mon 21 Oct

CrossFit Games: The Open 20.2

30 min buddy AMRAP (slightly different because of high attendance):
4 Thrusters (22,5/ 15/ 10 kg)
6 Toes to bars/ knee raises
24 double unders/ single unders
WOD