WOD Did we do?

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

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

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

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

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

Ice Skating ⛸❄️

• 400 m. – 2h AMRAP 😉
• Afterwards: Drinking hot chocolate 🙂

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.

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

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)

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

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

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

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

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)

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! 🍔

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)

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

❄️ 🎃 👻 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 👻

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

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