Zaterdag 27-04-2024
CROSSFIT “COMMUNITY WORKOUT / KONINGSSPELEN”
ZONDAG 28-04-2024
STRENGTH CLASS Full-body ENDURANCE “Endurance Benchmark” For Time 400m run 500m row 400m run 50m Overhead DB walking lunge 400m run 30 Pull Ups 400m run 30 Burpees to target (15cm above reach) 400m run 500m row 400m run 50m DB Lunges 400m run 100m farmers Carry 400m run 50 Wall Balls DB: 50/35lbs or…
MAANDAG 15-04-2024
CROSSFIT “Battery Low” Every 5:00 x 5 Rounds 18/15 Cal Echobike 10 Double DB Thrusters 2 x 50/35lbs or 22,5/16kg 50 Double Unders 3 Muscle Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (3/4) STRENGTH CLASS (Oosterhout) Front Squat Volume & Mobility (3/4) STRENGTH CLASS (Dongen) Lower Body Volume & Mobility (3/4)
DINSDAG 16-04-2024
CROSSFIT “Whole Wale Shore Sale” For Time 10 Cleans 175/135lbs or 80/60kg 50 Toes to Bar 20 Alt. Hang Clean & Jerks 50/35lbs or 22,5/16kg 30 Deadlifts 175/135lbs or 80/60kg 30 Burpees 10 Front Squats 175/135lbs or 80/60kg 50 Dumbbell Snatches 50/35lbs or 22,5/16kg WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (3/4) STRENGTH CLASS (Oosterhout) Deadlift Volume…
WOENSDAG 17-04-2024
“Skillex” E.M.O.M. x 15 Minutes 1. Ring Dips 2. Strict Pull-Ups 3. Handstand Push Ups STRENGTH CLASS (Dongen) Upper Body Volume & Mobility (3/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (3/4) GYMNASTICS (Oosterhout) Handstand Push Up & Pull-Up (5/8) ENDURANCE (Dongen) “Murph Prep #1” Buy in 1600m Run For Time 10 Rounds 5 Pull…
DONDERDAG 18-04-2024
CROSSFIT “Messed Up” 10 Rounds For Time 5 Devil’s Presses 3 Handstand Push Ups 100m Run WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (3/4) STRENGTH CLASS (Oosterhout) Push Press Volume & Mobility (3/4) GYMNASTICS Handstand Push Up + Pull-Up (5/8)
VRIJDAG 19-04-2024
CROSSFIT “The Wave!” Every 3:00 x 6 Rounds Round 1 200m Row 15 Cleans 95/65lbs or 42,5/30kg Round 2 200m Row 15 Front Squats 95/65lbs or 42,5/30kg Round 3 200m Row 10 Cleans 135/95lbs or 60/42,5kg Round 4 200m Row 10 Front Squats 135/95lbs or 60/42,5kg Round 5 200m Row 5 Cleans 155/110lbs or 70/50kg…
ZATERDAG 20-04-2024
CROSSFIT “Soft Core” 10 Rounds For Time 10 Burpees 5 Strict Press, 35/42,5kg WEIGHTLIFTING Clean & Jerk Complex Complexes (3/4) GYMNASTICS Handstand Push Up + Pull-Up (6/8) ENDURANCE (Dongen) “Benchmark Prep (3/3)” 8 rounds 4:00 ON / 1:00 OFF 1 400m Run Max Overhead DB Walking Lunge 2 500m Row Max Farmer Carry 3 400m…
ZONDAG 21-04-2024
STRENGTH CLASS Full-body CROSSFIT “Benchmark Workout Cindy” A.M.R.A.P. in 20 Minutes 5 Pull-Ups 10 Push Ups 15 Air Squats ENDURANCE “Benchmark Prep (3/3)” 8 rounds 4:00 ON / 1:00 OFF 1 400m Run Max Overhead DB Walking Lunge 2 500m Row Max Farmer Carry 3 400m Run Max Burpees to Target (15 cm above reach)…
MAANDAG 08-04-2024
CROSSFIT “Mount Never Rest” 2 Rounds For Time 10 Front Squats 10 Toes to Bars 15 Cleans 15 Handstand Push Ups 20 Deadlifts 20 Push Ups 80/60kg or 175/135lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (2/4) STRENGTH CLASS (Oosterhout) Front Squat Volume & Mobility (2/4) STRENGTH CLASS (Dongen) Lower Body Volume & Mobility (2/4)