CROSSFIT “Life Savings” A.M.R.A.P in 15 Minutes 12/10 Cal Work 10 Front Squats 60/42,5kg or 135/95lbs 20 Sit-Ups 10 Shoulder to Overhead 60/42,5kg or 135/95lbs ENDURANCE “Sour Candy” 4 Rounds For Time 1000m Row-Erg Rest 3:00 60/48 Cal Echo-Bike Rest 3:00 800m Run Rest 3:00
CROSSFIT “Royal Flush” 8 Rounds For Time Row 500m Rest 1:00 Score = Slowest Time WEIGHTLIFTING Clean & Jerk Heavy Singles & Lift Off Prep (3/4) GYMNASTICS Skill: Toes to Bar Strength: Muscle-Up (6/8) ENDURANCE (Dongen) “The More The Merrier” A.M.R.A.P. in 40 Minutes w/ teams of 3/4 400m Run together 20 Synchro Burpees 200m…
STRENGTH CLASS Full-body CROSSFIT | Fathersday Special “The Godfather” 10 Rounds 4 Alt. DB Snatch 6 Push Ups 8 DB Thrusters *alternate movements with your partner Rest 2:00 10 Rounds 8 Alt. DB Snatch 10 Sit-Ups 12 Single DB Overhead Lunges *alternate movements with your partner DB: 22,5/16kg or 35/25lbs ENDURANCE “The More The Merrier”…
CROSSFIT “Dopamine” Every 3:00 on the 5:00 x 5 Rounds 50 Double Unders 10 Handstand Push Ups 50 Double Unders 10 Toes to Bars Max Double KB Thrusters 2 x 16/12kg WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Singles & Lift Off Prep (2/4) STRENGTH CLASS (Oosterhout) Front Squat Heavy Weights & 1RM Prep(2/4) STRENGTH CLASS…
CROSSFIT “Farmer Partners” 21-15-9 Reps For Time Deadlifts 100/70kg or 220/155lbs Burpee Box Jump Overs 100m Farmer Carry After Every Set WEIGHTLIFTING (Oosterhout) Snatch Heavy Singles & Lift Off Prep Snatch (2/4) STRENGTH CLASS (Oosterhout) Deadlift Heavy Weights & 1RM Prep Deadlift (2/4) ENDURANCE (Oosterhout) “The Buddy Showdown” A.M.R.A.P. in 40 Minutes w/ Buddy 800m…
CROSSFIT “Soul Hunter” For Time 3 Rounds Buy-In Of: 5 Chest 2 Bars 5 Toes to Bars Into: 20 Front Squats 20 Push Press 20 Back Squats 20 Shoulder to Overhead Barbell 42,5/30kg or 95/65lbs 3 Rounds Buy-Out Of: 5 Chest 2 Bars 5 Toes to Bars STRENGTH CLASS (Oosterhout) Back Squat Heavy Weights &…
CROSSFIT “Cindy On Ket” 5 Kettlebell Swings 1 Cindy 10 Kettlebell Swings 1 Cindy 20 Kettlebell Swings 1 Cindy 30 Kettlebell Swings 1 Cindy 20 Kettlebell Swings 1 Cindy 10 Kettlebell Swings 1 Cindy 5 Kettlebell Swings Kettlbebell 24/16kg WEIGHTLIFTING (Oosterhout) Snatch Heavy Singles & Lift Off Prep (2/4) STRENGTH CLASS (Oosterhout) Push Press Heavy…
CROSSFIT “2 Legit 2 Quit” A.M.R.A.P. in 25 Minutes 10 Alt. Pistol Squats 15 Weighted sit-ups 30 Wall ball shots 9/6kg or 20/14lbs 60 Double-unders ENDURANCE “Death By… Dumbbells” Death By Box Jumps (2 Reps) Death By DB Snatch (2 Reps) Death By Burpee over DB (2 Reps) Death By DB Push Press (2 Reps)…
CROSSFIT “Proven” A.M.R.A.P. in 18 Minutes Unbroken Pull-Ups Unbroken Snatch 42,5/30kg or 95/65lbs Unbroken Push Ups Unbroken V-Ups Unbroken Push Press 42,5/30kg or 95/65lbs Unbroken Devil’s Press 2 x 22,5/16k or 50/35lbs WEIGHTLIFTING Clean & Jerk Heavy Singles & Lift Off Prep (2/4) GYMNASTICS Skill: Toes to Bar Strength: Muscle-Up (4/8) ENDURANCE (Dongen) “Endurance” For…
STRENGTH CLASS Full-body CROSSFIT “Bold Mentality” Every 5:00 x 6 Rounds 1. Run 800m 2. Row 1000m ENDURANCE “Endurance” For Time 3000m Row-Erg 2000m Run 100 Burpees to Target 50 cal Echo Bike
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