“Stormtrooper” 5 Rounds For Time 50 Double Unders 10 Handstand Push Ups 15 Front Squats 60/42,5kg or 135/95lbs STRENGTH CLASS (Oosterhout) Back Squat Increasing Volume, Descending Reps (1/4) STRENGTH CLASS (Dongen) Upper Body Increasing Volume, Descending Reps (1/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (1/4) GYMNASTICS (Oosterhout) Skill: Pull-Up Strength: Toes to Bar…
CROSSFIT “Acrobat” E.M.O.M x 32 Minutes 1. 10 Pull-Ups 2. 10 Push Ups 3. 20 Air Squats 4. Rest WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (1/4) STRENGTH CLASS (Oosterhout) Push Press Increasing Weights, Descending Volume (1/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (2/4)
CROSSFIT “Run, Row, Run” For Time 800m Run 50 Lunges 1600m Row 50 Lunges 800m Run ENDURANCE “Weights vs Cardio” For Time 2000m Row-Erg 100 Russian KB Swings 1600m Run 100 DB Box Step Ups KB 32/24kg DB 20/14kg
CROSSFIT “Worth It” A.M.R.A.P. in 12 Minutes 3 Thrusters 15 Toes To Bar 30 Double Unders 95/135lbs or 42,5/60kg WEIGHTLIFTING Clean & Jerk Consistensy & Efficiency (1/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (2/8) ENDURANCE (Dongen) “Anti-Benchmark” Every 2:00 x 20 Rounds 1. 30/24 Cal Echo Bike 2. 100 Double Unders 3. 8 Burpee…
STRENGTH CLASS Full-body CROSSFIT “Freedom!” For Time (Devide as you like) 100 Toes to Bar 100 Double DB Cleans 100 Box Jumps 100 Burpees 100 Wallball Shots ENDURANCE “Anti-Benchmark” Every 2:00 x 20 Rounds 1. 30/24 Cal Echo Bike 2. 100 Double Unders 3. 8 Burpee Box Get Over 4. Rest 48/40 inch Box
CROSSFIT “Tabata’s Sabbatical” 1: Double Unders 2: Double DB Cleans 35/25lbs or 16/12kg 3: Hollow Rocks 4: Box Jump Overs 5: Thrusters 45/35lbs or 20/15kg Rest 2:00 Between Tabata’s WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (4/4) STRENGTH CLASS (Oosterhout) Front Squat Volume & Mobility (4/4) STRENGTH CLASS (Dongen) Lower Body Volume & Mobility (4/4)
CROSSFIT “L’amour Toujours” Every 3:00 on a 4:30 Clock x 6 Rounds 3 Cluster 95/65 lbs or 42,5/30kg 6 Burpee Over Barbell 9 Hang Clean 95/65lbs or 42,5/30kg 12 Push Presses 95/65lbs or 42,5/30kg Max Calorie Row w/ Time Remaining WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (4/4) STRENGTH CLASS (Oosterhout) Deadlift Volume & Mobility (4/4) ENDURANCE…
“Chip On Your Shoulder” For Time 50 Hand-release Push Ups 40 Pull-ups 30m Handstand Walk 20 Bar Muscle-Ups 10 Handstand Push Ups STRENGTH CLASS (Dongen) Upper Body Volume & Mobility (4/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (4/4) GYMNASTICS (Oosterhout) Handstand Push Up & Pull-Up (7/8) ENDURANCE (Dongen) “Murph Prep #2” 5 Rounds For…
CROSSFIT “Mushroom Madness” For Time 21-15-9 Single Legged Deadlifts 200-100-50m Suitcase Carry WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (4/4) STRENGTH CLASS (Oosterhout) Push Press Volume & Mobility (4/4) GYMNASTICS Handstand Push Up + Pull-Up (7/8)
CROSSFIT “Whirlwind” 6 Rounds of 3 Toes to Bars 2 Bar-facing burpees 1 Squat snatch 155/110lbs or 70/50kg Rest 3 Minutes 6 Rounds of 1 Squat Clean 155/110lbs or 70/50kg 2 Bar-facing burpees 3 Strict HSPU ENDURANCE “Fortitude” E.M.O.M x 30 Minutes Odd: 15/12 Cal Row Even: 15 Burpees
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