CROSSFIT “Cruise Control” For Time Run 400m 10 Clean & Jerks 60/42,5kg or 135/95lbs 100 Double Unders 10 Snatches 60/42,5kg or 135/95lbs Run 400m 10 Front Squats 60/42,5kg or 135/95lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Singles & Lift Off Prep (1/4) STRENGTH CLASS (Oosterhout) Front Squat Heavy Weights & 1RM Prep(1/4) STRENGTH CLASS (Dongen)…
CROSSFIT “High Rocks” E.M.O.M. x 30 Minutes Minute 1: 15 Wall Ball Shots 20/14lbs or 9/6kg Minute 2: 10 Burpee Broad Jumps Minute 3: 15 Calorie Ski Erg/row Minute 4: 20 Lunges Minute 5: 20 Push Up Minute 6: 15 Pull Up Minute 7: 20 Sit Up MInute 8: 10 DB Thrusters (16/12kg) Minute 9:…
CROSSFIT “Skyscraper” For Time 50 Alt. Dumbbell Snatches 22,5/16kg or 50/35lbs 3 Ropeclimbs 40 Dumbbell Push Press 22,5/16kg or 50/35lbs 10 (Ring) Muscle-Ups 30 Alt. Dumbbell Snatches 22,5/16kg or 50/35lbs 3 Ropeclimbs 20 Dumbbell Push Press 22,5/16kg or 50/35lbs 10 (Ring) Muscle-Ups STRENGTH CLASS (Oosterhout) Back Squat Heavy Weights & 1RM Prep Back Squat (1/4)…
CROSSFIT “Easy Swing, Easy Fix” A.M.R.A.P in 12 Minutes 50 Double Unders 10 Double Kettlebell Cleans 2 x 24/16kg 10 V-Ups WEIGHTLIFTING (Oosterhout) Snatch Heavy Singles & Lift Off Prep (1/4) STRENGTH CLASS (Oosterhout) Push Press Heavy Weights & 1RM Prep Push Press(1/4) GYMNASTICS (DONGEN) Skill: Toes to Bar Strength: Muscle-Up (1/8)
CROSSFIT “Black Hole” 60-50-40-30-20 Reps For Time Calorie Row Rest after each set, the same amount of time it took to complete the set. ENDURANCE “Why did the atlete cross the road?” 2-4-6-8-10-12-14-16-18-20 Reps For Time Shuttle Runs 8 Push Presses 10 V-Ups 12 Deadlifts Barbell 40/30kg or 95/65lbs 1 Shuttle Run = 2x6m
CROSSFIT “Pumping Iron!” For Time w/ Buddy 100 Double Unders 50 Bench Presses 60/42,5kg or 135/95lbs 100 Double Unders 100 Double DB Hang Snatch 2 x 22,5/16kg or 50/35lbs 100 Double Unders 100 Deadlifts 60/42,5kg or 135/95lbs WEIGHTLIFTING Clean & Jerk Heavy Singles & Lift Off Prep (1/4) GYMNASTICS Skill: Toes to Bar Strength: Muscle-Up…
STRENGTH CLASS Full-body CROSSFIT “Cold Turkey” 3 Rounds For Time 20 Kettlebell Swings 32/24kg 10 KB Box Step Overs 24/20″ 500m Row 10 Burpees Over Rower ENDURANCE “The name is Pee, Bur Pee” 9 Rounds 3:00 ON / 1:00 OFF 1. For Time (3:00) 500m Row-Erg 10 Burpees over the rower 2. A.M.R.A.P. in 3…
CROSSFIT “Pentecost” A.M.R.A.P. (with a Partner) in 25 minutes 50 Clusters 135/95lbs or 60/42,5kg 1,000 meter Run 50 Deadlifts 275/185lbs or 125/80kg 1,000 meter Run 50 Bar Facing Burpees 1,000 meter Run WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (4/4) STRENGTH CLASS (Oosterhout) Front Squat Increasing Weights, Descending Volume (4/4) STRENGTH CLASS (Dongen) Lower…
CROSSFIT “Lord & Saviour” For Time Row 2k 50 Push Ups 40 Double DB Walking Lunges 2 x 22,5/16kg or 50/35lbs 30 Toes to Bars 20 Handstand Push Ups WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (4/4) STRENGTH CLASS (Oosterhout) Deadlift Increasing Weights, Descending Volume (4/4) ENDURANCE (Oosterhout) “Murph Prep #Ω” 9 Rounds For Max Reps…
CROSSFIT “Pitbull Terrier” E.M.O.M x 16 Minutes 1. 5 Deadlifts 100/70kg or 220/155lbs 2. 15 Box Jumps Over 24/20″ STRENGTH CLASS (Oosterhout) Back Squat Increasing Volume, Descending Reps (4/4) STRENGTH CLASS (Dongen) Upper Body Increasing Volume, Descending Reps (4/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (4/4) GYMNASTICS (Oosterhout) Skill: Pull-Up Strength: Toes to…
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