CROSSFIT “Nothing But A C-Thing” A.M.R.A.P. in 15 Minutes 15/12 Calorie Work 10 Hang Power Cleans 42,5/30kg or 95/65lbs 20 Lunges 10 Push Presses 42,5/30kg or 95/65lbs WEIGHTLIFTING (Oosterhout) Snatch 1RM Prep (2/4) STRENGTH CLASS (Oosterhout) Deadlift 1RM Prep (2/4) STRENGTH CLASS (Dongen) Strongman
CROSSFIT “From Scratch” Every 3:00 x 5 Rounds 10 Kettlebell Swings 32/24kg 10 Toes to Bar 3 Wall Walks WEIGHTLIFTING (Oosterhout) Clean & Jerk 1RM Prep (2/4) STRENGTH CLASS (Oosterhout) Front Squat 1RM Prep (2/4) ENDURANCE (Oosterhout) “Marley & Me” For Time w/ Buddy Buy-In: 100/80 Cal Row-Erg 4 rounds 100m Buddy Carry 20 Synchro…
CROSSFIT “45 Reps To Mars” 21-15-9 Reps For Time Deadlifts 100/70kg Burpees Over Barbell Double DB Squats 2 x 22,5/16kg or 50/35lbs STRENGTH CLASS (Oosterhout) Push Press 1RM Prep(2/4) WEIGHTLIFTING (Oosterhout) Snatch 1RM Prep(2/4) GYMNASTICS (Oosterhout) Skill: Pull-Ups Strength: Toes to Bar (5/8) ENDURANCE (Dongen) “Marley & Me” For Time w/ Buddy Buy-In: 100/80 Cal…
CROSSFIT “Showdown” E.M.O.M x 20 Minutes 1. Box Jumps 24/20″ 2. Farmers Carry 3. Chest 2 Bar Pull-Ups 4. Rest WEIGHTLIFTING (Oosterhout) Clean & Jerk 1RM Prep (2/4) STRENGTH CLASS (Oosterhout) Back Squat 1RM Prep(2/4) GYMNASTICS (DONGEN) Skill: Pull-Up Strength: Toes to Bar (5/8)
CROSSFIT “Sicko” 5 Rounds For Time 400m Run 20 Alt. DB Clean & Jerk 10 Wallball Shots 5 Devil’s Presses DB: 22,5/16kg or 50/35lbs ENDURANCE “Hardbeat Carry” Every 10:00 7:00 ON / 3:00 OFF 400m Run 100 Double Unders 15 Burpee Pull Ups Max Carry in remaining time
CROSSFIT “Lazar’s Memorial Workout” For Time 3 Rounds of: 30 calorie Row 10 Bar Muscle-Ups Rest 3 minutes Then, 3 Rounds of: 30 calorie Row 15 Strict Handstand Push-Ups Rest 3 minutes Finally, 3 rounds of: 10 Bar Muscle-Ups 15 Strict Handstand Push-Ups WEIGHTLIFTING Snatch 1RM Prep (2/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar…
STRENGTH CLASS Full-body CROSSFIT “Round & Round” A.M.R.A.P. in 12:00 1 Deadlift R 1 Clean R 1 Snatch R 1 Deadlift L 1 Clean L 1 Snatch L Add 1 rep per movement after every round. DB: 22,5/16kg ENDURANCE “Running Kalsu” For Time 100 Thrusters At 0:00 and the start of every 2:30 min complete…
CROSSFIT “The Dark Knight” For Time A) 10 Ropeclimbs 20 Burpee Box Jump Overs 30 Snatches 42,5/30kg or 95/65lbs Rest 2:00 B) 10 (Ring) Muscle-Ups 20 Devil Presses 1 x 22,5/16kg or 50/35lbs 30 Clean & Jerks 42,5/30kg or 95/65lbs WEIGHTLIFTING (Oosterhout) Snatch 1RM Prep (1/4) STRENGTH CLASS (Oosterhout) Deadlift 1RM Prep (1/4) STRENGTH CLASS…
CROSSFIT “Tracklist” For Time 50 Air Squats 10 Burpees 40 Sit-ups 10 Burpees 30 Walking Lunges 10 Burpees 20 Push-Ups 10 Burpees 10 Pull-Ups 10 Burpees 20 Push-Ups 10 Burpees 30 Walking Lunges 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats WEIGHTLIFTING (Oosterhout) Clean & Jerk 1RM Prep (1/4) STRENGTH CLASS (Oosterhout) Front Squat…
CROSSFIT “Mo 6” Every 3:00 x 6 Rounds 500m Row 10 Deadlifts 100/70kg or 225/155lbs Max Reps Toes to Bars STRENGTH CLASS (Oosterhout) Push Press 1RM Prep(1/4) WEIGHTLIFTING (Oosterhout) Snatch 1RM Prep(1/4) GYMNASTICS (Oosterhout) Skill: Pull-Ups Strength: Toes to Bar (3/8) ENDURANCE (Dongen) “DecaDrive” Every 4:00 x 10 Rounds For Time 15/12 Cal Row-Erg 12…
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