Warm-up:
WOD:
- Quarterfinals 22.5
- for time
- 30 cal row
- 20 burpee box jump overs (facing)
- 10 snatches 83/61kg
- timecap 7min
Accessory work:
5 sets of 12-15 weighted sit ups
Cooldown:
Warm-up:
WOD:
Accessory work:
5 sets of 12-15 weighted sit ups
Cooldown:
Datum:
20-03-2023
Tijd:
07:15 tot 08:15
Warm-up:
WOD:
Accessory work:
5 sets of 12-15 weighted sit ups
Cooldown:
Datum:
20-03-2023
Tijd:
09:15 tot 10:15
Datum:
20-03-2023
Tijd:
10:30 tot 11:45
Warm-up:
WOD:
Accessory work:
5 sets of 12-15 weighted sit ups
Cooldown:
Datum:
20-03-2023
Tijd:
12:00 tot 13:00
Datum:
20-03-2023
Tijd:
13:15 tot 15:15
Warm-up:
WOD:
Accessory work:
5 sets of 12-15 weighted sit ups
Cooldown:
Datum:
20-03-2023
Tijd:
15:30 tot 16:30
Warm-up:
WOD:
Accessory work:
5 sets of 12-15 weighted sit ups
Cooldown:
Datum:
20-03-2023
Tijd:
16:30 tot 17:30
Warm-up:
WOD:
Accessory work:
5 sets of 12-15 weighted sit ups
Cooldown:
Datum:
20-03-2023
Tijd:
17:30 tot 18:30
Warm-up:
WOD:
Accessory work:
5 sets of 12-15 weighted sit ups
Cooldown:
Datum:
20-03-2023
Tijd:
18:30 tot 19:30
Warm-up:
Let's talk about:
CF Games season
Skill:
row, burpee box jump over, snatch
WOD:
Cooldown:
Datum:
20-03-2023
Tijd:
19:30 tot 20:15
Warm-up:
WOD:
Accessory work:
5 sets of 12-15 weighted sit ups
Cooldown:
Datum:
20-03-2023
Tijd:
20:30 tot 21:30
Datum:
20-03-2023
Tijd:
tot
Warm-up:
WOD:
Cooldown:
Datum:
21-03-2023
Tijd:
07:15 tot 08:15
Warm-up:
Let's talk about:
supplements
Skill:
all movements
WOD:
Cooldown:
Datum:
21-03-2023
Tijd:
08:15 tot 09:00
Warm-up:
WOD:
Cooldown:
Datum:
21-03-2023
Tijd:
09:15 tot 10:15
Datum:
21-03-2023
Tijd:
10:30 tot 11:45
Warm-up:
WOD:
Cooldown:
Datum:
21-03-2023
Tijd:
12:00 tot 13:00
Warm-up:
WOD:
Cooldown:
Datum:
21-03-2023
Tijd:
15:30 tot 16:30
Warm-up:
Let's talk about:
supplements
Skill:
all movements
WOD:
Cooldown:
Datum:
21-03-2023
Tijd:
16:30 tot 17:15
Warm-up:
WOD:
Cooldown:
Datum:
21-03-2023
Tijd:
17:30 tot 18:30
Warm-up:
WOD:
Cooldown:
Datum:
21-03-2023
Tijd:
18:30 tot 19:30
Warm-up:
WOD:
Cooldown:
Datum:
21-03-2023
Tijd:
19:30 tot 20:30
Warm-up:
WOD:
Cooldown:
Datum:
21-03-2023
Tijd:
20:30 tot 21:30
Datum:
21-03-2023
Tijd:
tot
Warm-up:
Strength:
emom 10min: 2 power snatches TnG (build up)
WOD:
Cooldown:
Datum:
22-03-2023
Tijd:
07:15 tot 08:15
Warm-up:
Strength:
emom 10min: 2 power snatches TnG (build up)
WOD:
Cooldown:
Datum:
22-03-2023
Tijd:
09:15 tot 10:15
Datum:
22-03-2023
Tijd:
10:30 tot 11:45
Warm-up:
Strength:
emom 10min: 2 power snatches TnG (build up)
WOD:
Cooldown:
Datum:
22-03-2023
Tijd:
12:00 tot 13:00
Datum:
22-03-2023
Tijd:
13:15 tot 15:15
Warm-up:
Strength:
emom 10min: 2 power snatches TnG (build up)
WOD:
Cooldown:
Datum:
22-03-2023
Tijd:
15:30 tot 16:30
Warm-up:
Strength:
emom 10min: 2 power snatches TnG (build up)
WOD:
Cooldown:
Datum:
22-03-2023
Tijd:
16:30 tot 17:30
Warm-up:
Let's talk about:
what is CrossFit
Skill:
run, snatch, front squat
WOD:
Cooldown:
Datum:
22-03-2023
Tijd:
17:30 tot 18:15
Warm-up:
Strength:
emom 10min: 2 power snatches TnG (build up)
WOD:
Cooldown:
Datum:
22-03-2023
Tijd:
18:30 tot 19:30
Warm-up:
Strength:
emom 10min: 2 power snatches TnG (build up)
WOD:
Cooldown:
Datum:
22-03-2023
Tijd:
19:30 tot 20:30
Warm-up:
Strength:
emom 10min: 2 power snatches TnG (build up)
WOD:
Cooldown:
Datum:
22-03-2023
Tijd:
20:30 tot 21:30
Datum:
22-03-2023
Tijd:
tot
Warm-up:
Let's talk about:
recovery
Strength:
6x 4/4 weighted lunges
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
23-03-2023
Tijd:
07:15 tot 08:15
Warm-up:
Let's talk about:
recovery
Skill:
single leg box squat, box handstand push ups (hspu)
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
23-03-2023
Tijd:
08:15 tot 09:00
Warm-up:
Let's talk about:
recovery
Strength:
6x 4/4 weighted lunges
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
23-03-2023
Tijd:
09:15 tot 10:15
Datum:
23-03-2023
Tijd:
10:30 tot 11:45
Warm-up:
Let's talk about:
recovery
Strength:
6x 4/4 weighted lunges
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
23-03-2023
Tijd:
12:00 tot 13:00
Warm-up:
Let's talk about:
recovery
Strength:
6x 4/4 weighted lunges
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
23-03-2023
Tijd:
15:30 tot 16:30
Warm-up:
Let's talk about:
recovery
Strength:
6x 4/4 weighted lunges
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
23-03-2023
Tijd:
16:30 tot 17:30
Warm-up:
Let's talk about:
recovery
Strength:
6x 4/4 weighted lunges
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
23-03-2023
Tijd:
17:30 tot 18:30
Warm-up:
Let's talk about:
recovery
Strength:
6x 4/4 weighted lunges
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
23-03-2023
Tijd:
18:30 tot 19:30
Warm-up:
Let's talk about:
recovery
Skill:
single leg box squat, box handstand push ups (hspu)
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
23-03-2023
Tijd:
19:30 tot 20:15
Warm-up:
Let's talk about:
recovery
Strength:
6x 4/4 weighted lunges
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
23-03-2023
Tijd:
20:30 tot 21:30
Datum:
23-03-2023
Tijd:
tot
Warm-up:
Let's talk about:
scaling movements
WOD:
Accessory work:
emom 10: even: strict pull ups/ odd: push ups
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
24-03-2023
Tijd:
07:15 tot 08:15
Warm-up:
Let's talk about:
scaling movements
WOD:
Accessory work:
emom 10: even: strict pull ups/ odd: push ups
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
24-03-2023
Tijd:
09:15 tot 10:15
Datum:
24-03-2023
Tijd:
10:30 tot 11:45
Warm-up:
Let's talk about:
scaling movements
WOD:
Accessory work:
emom 10: even: strict pull ups/ odd: push ups
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
24-03-2023
Tijd:
12:00 tot 13:00
Datum:
24-03-2023
Tijd:
13:15 tot 15:15
Warm-up:
Let's talk about:
scaling movements
WOD:
Accessory work:
emom 10: even: strict pull ups/ odd: push ups
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
24-03-2023
Tijd:
15:30 tot 16:30
Warm-up:
Let's talk about:
scaling movements
WOD:
Accessory work:
emom 10: even: strict pull ups/ odd: push ups
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
24-03-2023
Tijd:
16:30 tot 17:30
Warm-up:
Let's talk about:
scaling movements
WOD:
Accessory work:
emom 10: even: strict pull ups/ odd: push ups
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
24-03-2023
Tijd:
17:30 tot 18:30
Warm-up:
Let's talk about:
scaling movements
Skill:
row, deadlift, front squat
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
24-03-2023
Tijd:
18:30 tot 19:15
Warm-up:
Let's talk about:
scaling movements
WOD:
Accessory work:
emom 10: even: strict pull ups/ odd: push ups
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
24-03-2023
Tijd:
19:30 tot 20:30
Datum:
24-03-2023
Tijd:
tot
Warm-up:
Let's talk about:
energy systems
WOD:
Accessory work:
400m barbell overhead carry walk (empty bar)
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
25-03-2023
Tijd:
09:15 tot 10:15
Warm-up:
Let's talk about:
energy systems
WOD:
Accessory work:
400m barbell overhead carry walk (empty bar)
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
25-03-2023
Tijd:
10:15 tot 11:15
Warm-up:
Let's talk about:
energy systems
Skill:
single under, double under, knees to chest, dumbbell (db) box step up
WOD:
Cooldown:
As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS
Datum:
25-03-2023
Tijd:
11:15 tot 12:00
Datum:
25-03-2023
Tijd:
12:15 tot 14:00
Datum:
25-03-2023
Tijd:
tot
Datum:
26-03-2023
Tijd:
09:15 tot 10:15
Datum:
26-03-2023
Tijd:
10:15 tot 11:15
Datum:
26-03-2023
Tijd:
11:15 tot 12:00
Datum:
26-03-2023
Tijd:
12:15 tot 13:15
Datum:
26-03-2023
Tijd:
tot
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