STRENGTH CLASS Full-body CROSSFIT “Prednison Attack” For Time 3 Rounds Of: 18/15 Cal Work 12 Toes To Bar 9 Double DB Push Presses Into 3 Rounds Of: 60 Double Unders 12 Double DB Snatches 9 Double DB Squats 2 x 22,5/16kg or 50/35lbs ENDURANCE “Blistering Burpees” For Time 800m Run 100 Burpees 1000m Row-Erg 100…
CROSSFIT “Uncharted” 2 Rounds For Time 100 Air Squats 60 Push Ups 40 Sit-Ups 20 Pull-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Front Squat STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Game, Set, Match” 10 Rounds For Time 1 Wall Walk 10 Toes to Bars 15 Double DB Deadlifts 2 x 22,5/16kg STRENGTH CLASS (Oosterhout) Deadlift ENDURANCE (Oosterhout) “Broken Engine” For Time 3000m Cardio 100 Back Squats 100 Deadlifts 75 Shoulder to overhead 75 Burpees over the bar Partition the reps however you like. 42,5/30kg…
CROSSFIT “Satisfaction” A.M.R.A.P. in 15:00 50 Double Unders 15 Wallball Shots 9/6kg or 20/14lbs 10 Push Ups 5 Muscle-Ups STRENGTH CLASS (Oosterhout) Backsquat WEIGHTLIFTING (Oosterhout) Snatch GYMNASTICS (Oosterhout) Skill: Pull-Up Strength: Toes to Bar (1/8) ENDURANCE (Dongen) “Broken Engine” For Time 3000m Cardio 100 Back Squats 100 Deadlifts 75 Shoulder to overhead 75 Burpees over…
CROSSFIT “Totally Prep” E.M.O.M. x 18 Minutes 1. 8 Back Squats 100/70kg or 225/155lbs 2. 8 Shoulder Presses 50/35kg 3. 8 Banded Nordic Curls WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Press GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (1/8)
CROSSFIT “Gearbox” 5 Rounds For Time 500m Row or Ski 60 Double Unders 1000m Bike or 1200m Echo ENDURANCE “Sunshine, Rainbows, & Lovely Unicorns” 2 Rounds For Time 1000m Row/Ski 800m Run 60 Hang Power Cleans 40 Bar Facing Burpees 20 Shoulder to Overhead 42,5/30 kg 95/65 lbs
CROSSFIT “Snooze” Every 4:00 x 5 Rounds 9 Shuttle Sprints (6M) 18 Kettlebell Snatches 24/20kg 27 Sit-Ups WEIGHTLIFTING Clean & Jerk GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (1/8) ENDURANCE (Dongen) “Cruise Along” A.M.R.A.P. in 40 Minutes 800m Run 50 KB Cleans 50 Box Step Overs 24/20 kg 24/20’’
STRENGTH CLASS Full-body CROSSFIT “Gymtastic 4” For Time 50 Pull-Ups 50 Handstand Push Ups 50 Toes To Bar 50 Burpees ENDURANCE “Cruise Along” A.M.R.A.P. in 40 Minutes 800m Run 50 KB Cleans 50 Box Step Overs 24/20 kg 24/20’’
CROSSFIT “Rush Hour 2” Every 1:00 x 20 Rounds 1. 50 Double Unders 2. 15 Calorie Work 3. 6 Box Step Over 20/24″ 4. Rest WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Front Squat STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Dogfighter” For Time 30 Toes to Bars 20 Cleans 42,5/30kg or 95/65lbs 10 Box Jumps 30″ 20 Jerks 42,5/30kg or 95/65lbs 30 Toes to Bars 20 Clean & Jerks 42,5/30kg or 95/65lbs 10 Box Jumps 30″ STRENGTH CLASS (Oosterhout) Deadlift ENDURANCE (Oosterhout) “Sinterbaas & Sterke Piet” A.M.R.AP. in 10 Minutes 30 Double Unders 20…
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