CROSSFIT “15 Minutes Of Fame” A.M.R.A.P. in 15 Minutes 18 Alt. DB Snatches 22,5/16kg 15 V-ups 12 Single Arm Push Presses ENDURANCE “Insert Workout Name Here” 4 Rounds For Time 800/700m Row-Erg 30 DB Hang Clean & Jerk 600m Run 30 Box Jumps 22,5/16kg / 50/35lbs 24/20 inch
CROSSFIT “Loud Noises” A.M.RA.P. in 20 Minutes 400m Run Into 4 Rounds of: 3 Power Snatches 50/35kg or 110/75lbs 6 Push-ups 9 Air Squats WEIGHTLIFTING 1RM Week GYMNASTICS Skill: Toes to Bar Strength: Muscle-Up (2/8) ENDURANCE (Dongen) “Spiced Endurance” A.M.R.A.P in 30 Minutes 200m Run 10 Wall Balls 5 Deadlifts 2 Wall Walks 100/70 kg…
STRENGTH CLASS Full-body CROSSFIT “Quality Over Quantity” 5 Rounds For Time 50 Double-unders 25 Sit-ups 10 Deadlifts 80/55kg or 175/115lbs ENDURANCE “Spiced Endurance” A.M.R.A.P. in 30 Minutes 200m Run 10 Wall Balls 5 Deadlifts 2 Wall Walks 100/70 kg / 225/155 lbs
CROSSFIT “It’s Samen, But Not Together. But Still Samen” 300 Box Step Ups After 50 Box Step Ups 1st 50: 15 Pull-Ups p.p. 2nd 50: 15 Toes to Bar p.p. 3rd 50: 15 Burpees p.p. 4th 50: 15 Handstand Push Ups p.p. 5th 50: 5 Muscle-Ups p.p. WEIGHTLIFTING (Oosterhout) Snatch 1RM Prep (3/4) STRENGTH…
CROSSFIT “You Like Endurance Right?” 250 Calories For Time Athlete 1: Burns Cals Athlete 2: 50 Double Unders 10 Burpees WEIGHTLIFTING (Oosterhout) Clean & Jerk 1RM Prep (3/4) STRENGTH CLASS (Oosterhout) Front Squat 1RM Prep (3/4) ENDURANCE (Oosterhout) “The Workout They Told You Not To Worry About” Every 2:00 x 17 1 30/24 Cal Echo…
CROSSFIT “9/11 Tribute Workout” For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row STRENGTH CLASS (Oosterhout) Push Press 1RM Prep(3/4)…
CROSSFIT “Triple Header” 30 Minutes For Load: 00:00 – 10:00 3 Heavy Deadlifts 10:00 – 20:00 2 Heavy Back Squats 20:00-30:00 1 Heavy Press WEIGHTLIFTING (Oosterhout) Clean & Jerk 1RM Prep (3/4) STRENGTH CLASS (Oosterhout) Back Squat 1RM Prep(3/4) GYMNASTICS (DONGEN) Skill: Pull-Up Strength: Toes to Bar (7/8)
CROSSFIT “Bambi” Every 2:00 x 10 Rounds 10 Wallball Shots 9/6kg or 20/14lbs 100m Sprint ENDURANCE “Cardio Builder” For Time 2000m Row 1600m Run 60 Burpees 1600m Run 2000m Row
CROSSFIT “U” For Time w/ Buddy: 800m Relay Run Buy-In 10 Rounds Of: – 9 Strict Pull-ups – 15 Dumbbell Push Ups – 21 Weighted Box Step-up 800m Buddy Run Buy-Out WEIGHTLIFTING Snatch 1RM Prep (3/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (8/8) ENDURANCE (Dongen) “CrossDurance” Every 10:00 x 4 Rounds TC of 7:30…
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