CROSSFIT “Might Be Sour” A.M.R.A.P. in 24 Minutes 20 Weighted Sit-Ups 200m KB Front Rack Carry 2 x 16/12kg 20 Pull-Ups WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (4/4) STRENGTH CLASS (Oosterhout) Push Press Increasing Weights, Descending Volume (4/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (7/8)
CROSSFIT “I’m Fan” 5 Rounds for Time 5 Wall Walks 30 Crossovers 15 Dumbbell Squats 2 x 22,5/16kg or 50/35lbs ENDURANCE “Matthew Locke Hero Workout” A.M.R.A.P. in 33 Minutes 50m DB Farmer Carry 25 Double DB Squats 10 Burpee Pull-Ups DB 2x 22,5/16kg or 50/35lbs
CROSSFIT “Veters Strikken En Deur!” For Time 50 Dumbbell Devil’s Press 22,5/16kg or 50/35lbs Run 400m 50 Dumbbell Push Press 22,5/16kg or 50/35lbs Row 1000m 50 Burpees WEIGHTLIFTING Clean & Jerk Consistensy & Efficiency (4/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (8/8) ENDURANCE (Dongen) “Row Row Row your boat” 10 Rounds 2:00 ON /…
MURPH! For Time Run 1600m 100 Pull Ups 200 Push Ups 300 Air Squats Run 1600m Wear a vest!
CROSSFIT “Running Murph” Every 5:00 x 4 Rounds Run 800m Plank In Remaining Time WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (3/4) STRENGTH CLASS (Oosterhout) Front Squat Increasing Weights, Descending Volume (3/4) STRENGTH CLASS (Dongen) Lower Body Increasing Weights, Descending Volume (3/4)
CROSSFIT “Fabulous ’n Fast” 6 Rounds For Time 50 Double Unders 5 Burpees Over Barbell 10 Thrusters 42,5/30kg WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (3/4) STRENGTH CLASS (Oosterhout) Deadlift Increasing Weights, Descending Volume (3/4) ENDURANCE (Oosterhout) “When Barbara went Murph Prep #5” 5 Rounds for Time 200m Run 20 Pull Ups 30 Push Ups 40…
CROSSFIT “Tripod Thread” A.M.R.A.P. in 6 Minutes x 3 Rounds 1. 10 Double DB Box Step Ups 24/20″ 10 Double DB Cleans 22,5/16kg or 50/35lbs 2. 10 Box Jump Overs 24/20″ 10 Toes to Bars 3. 3 Devil’s Presses 22,5/16kg or 50/35lbs 3 Ring Muscle-Ups STRENGTH CLASS (Oosterhout) Back Squat Increasing Volume, Descending Reps (3/4)…
CROSSFIT “SAS” For Time 300 Air Squats 150 Kettlebell Swings 24/16kg WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (3/4) STRENGTH CLASS (Oosterhout) Push Press Increasing Weights, Descending Volume (3/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (5/8)
CROSSFIT “Sweaty Twenty” A.M.R.A.P. in 20 Minutes 20/16 Calorie Work 20 Push Ups 20 Weighted Sit-Ups 20 HSPU ENDURANCE “Who Wants A Muffin?” For Time 800m Run 60 Wall Balls 10 Deadlifts 800m Run 40 Wall Balls 6 Deadlifts 800m Run 20 Wall Balls 3 Deadlifts Barbell 120/80kg or 265/175lbs WB 9/6 kg or 20/14lbs
CROSSFIT “Co-opertest” A.M.R.A.P. in 18 Minutes w/ Buddy 1) 400m Run 2) Burpee Box Jumps Over WEIGHTLIFTING Clean & Jerk Consistensy & Efficiency (3/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (6/8) ENDURANCE (Dongen) “I Do This For The Endorphin Rush” 20 Rounds for Time 5 Shuttle Runs 3 Burpees to Target 12m KB Mixed…
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