CROSSFIT “Annie Benchmark Workout” 50-40-30-20-10 Reps For Time Double Unders Sit-Ups WEIGHTLIFTING (Oosterhout) Snatch Strength & Overhead Stability 1/4 STRENGTH CLASS (Oosterhout) Press Strength & Holds 1/4 STRENGTH CLASS (Dongen) Strength + Upper Body (1/4)
CROSSFIT “Flowcus” 10 Rounds for Time 15 Kettlebell Swings 24/16 kg 5 Goblet Squats 24/16 kg 3 Push-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Overhead Stability (1/4) STRENGTH CLASS (Oosterhout) Squat Strength & Holds (1/4) ENDURANCE (Oosterhout) “The Simplistic Art of Burpees” 8 Rounds 4:00 work / 1:00 rest 1 10 Shuttle Runs* 30…
CROSSFIT “Granny Franny” 5 Rounds For Time 15 Thrusters 42,5/30kg 95/65lbs 12 Pull-Ups 200 meter Run STRENGTH CLASS (Dongen) Squat Strength & Holds (1/4) WEIGHTLIFTING (Oosterhout) Snatch Strength & Overhead Stability (1/4) GYMNASTICS (Oosterhout) Handstand Push Up /87 ENDURANCE (Dongen) “The Simplistic Art of Burpees” 8 rounds 4:00 work / 1:00 rest 1 10 Shuttle…
CROSSFIT “Grace” 30 Reps For Time Clean & Jerk 135/95lbs 60/42,5kg WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Overhead Stability (1/4) STRENGTH CLASS (Oosterhout) Deadlift Strength & Holds (1/4) GYMNASTICS Handstand Push Up 7/8
CROSSFIT “Simple Sensitivity” 50 Rounds For Time 5 Jumping Jacks 4 Air Squats 3 Push ups 2 Lunges 1 Burpee ENDURANCE (O’HOUT) “Return of the Machines” On a 40:00 Clock 00:00 to 20:00 Echo Bike Intervals Every 4:00 x 5 rounds 30/24 Cal Echo Bike 20:00 to 40:00 In teams of 2 accomplish for time:…
CROSSFIT “Unbroken” E.M.O.M x 24 Minutes Minute 1: 10 Unbroken Front Squats Minute 2: 15 Unbroken Deadlifts Minute 3: Max Weighted Sit-Ups Minute 4: Rest WEIGHTLIFTING Snatch Strength & Overhead Stability (1/4) GYMNASTICS Handstand Push Up 8/8 ENDURANCE (Dongen) “Speed” 20 Rounds For Time 150m Row-Erg 10 DB Hang Snatches 5 Push Ups DB 22,5/16…
STRENGTH CLASS Full-body CROSSFIT “Fabulous Februari” 4 Rounds For Time 20 Calorie Work 15 Wallball Shots 9/6kg 20/14lbs 45″ Plank 10 Box Jumps 24/20″ ENDURANCE “Speed” 20 Rounds For Time 150m Row-Erg 10 DB Hang Snatches 5 Push Ups DB 22,5/16 kg
CROSSFIT “Mozes” 5 Rounds For Time 500m Row 50 Double Unders 5 Double DB Devil’s Press 2×50/35lbs 2×22,5/16kg Rest 1:00 WEIGHTLIFTING (Oosterhout) Snatch Power & Pulls 4/4 STRENGTH CLASS (Oosterhout) Press Volume & Mobility Shoulder 4/4 STRENGTH CLASS (Dongen) Volume & Mobility + Upper Body (4/4)
CROSSFIT “Split The Atom” A.M.R.A.P in 15 Minutes 10 Cleans 20 Lunges 10 Handstand Push Ups 5 Push Jerks 135/95lbs 60/42,5kg WEIGHTLIFTING (Oosterhout) Clean & Jerk Powers & Pulls (4/4) STRENGTH CLASS (Oosterhout) Squat Volume & Mobility (4/4) ENDURANCE (Oosterhout) “Burn Baby Burn” A.M.R.A.P in 40 Minutes in Teams of 3 You go / I…
CROSSFIT “Hitting Different” E.M.O.M x 30 Minutes 1. Calorie Work 2. Chest 2 Bar Pull-Ups 3. Front Squats 4. Slamball/Sandbag Over Shoulder 5. Rest STRENGTH CLASS (Dongen) Squat Lower Body Back Squat (4/4) WEIGHTLIFTING (Oosterhout) Snatch Powers & Pulls (4/4) GYMNASTICS (Oosterhout) Handstand Push Up 5/8 ENDURANCE (Dongen) “Burn Baby Burn” A.M.R.A.P in 40…
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