CROSSFIT “Forklift Certified” 8 Rounds For Time 10 Deadlifts 6 Front Squats 4 Cleans 2 Jerks 1 Thruster 60/42,5kg or 135/95lbs WEIGHTLIFTING (Oosterhout) Snatch Bulgarian Madness (4/4) STRENGTH CLASS (Oosterhout) Press Heavy Singles (4/4) STRENGTH CLASS (Dongen) Strength + Upper Body (4/4)
CROSSFIT “Headlock” E.M.O.M. x 20 Minutes 1. 20 Wallball Shots 2. 5 Back Squats 100/70kg or 220/155lbs 3. 3 Wall Walks 4. Rest WEIGHTLIFTING (Oosterhout) Clean & Jerk Bulgarian Madness (4/4) STRENGTH CLASS (Oosterhout) Squat Heavy Singles (4/4) ENDURANCE (Oosterhout) “The Fall of House Atreides” Every 3:00 x 8 Rounds 40 Cal Row-Erg 500m Run…
CROSSFIT “Too Much” A.M.R.A.P. in 20 Minutes 50 Double Unders (1+1 complex) Toes to Bar Pull-Up 10 Burpee Box Step Over 30/24″ STRENGTH CLASS (Dongen) Squat Heavy Singles (4/4) WEIGHTLIFTING (Oosterhout) Snatch Bulgarian Madness (4/4) GYMNASTICS (Oosterhout) Muscle-Up + Handstand Push Up (5/8) ENDURANCE (Dongen) “The Fall of House Atreides” Every 3:00 x 8 Rounds…
CROSSFIT “Diane Benchmark Workout” 21-15-9 Reps For Time Deadlifts 100/70kg 225/155lbs Handstand Push Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Bulgarian Madness (4/4) STRENGTH CLASS (Oosterhout) Deadlift Heavy Singles (4/4) GYMNASTICS Muscle-Up + Handstand Push Up (5/8)
CROSSFIT “Mikko’s” E.M.O.M. x 40 Minutes 1. Cal Row 2. Cal Ski 3. Cal Bike 4. Rest Find your cal’s and stick to it! ENDURANCE (O’HOUT) “TWENTYONE-FIFTEEN-NINE” Every 8:00 x 5 rounds 1 21-15-9 Cal Row-Erg Burpees over the Rower 2 21-15-9 Wall Balls Russian KB Swings 32/24kg 30 Double Unders after every round 3…
CROSSFIT “Breakfast, Lunch, Diner” For Time 50-40-30-20-10 Double unders 25-20-15-10-5 Barbell lunges 42,5/30kg or 95/65lbs 5-4-3-2-1 Muscle-ups WEIGHTLIFTING Snatch Bulgarian Madness (4/4) GYMNASTICS Muscle-Up + Handstand Push Up (6/8) ENDURANCE (Dongen) “I X EMOM” E.M.O.M. x 40 Minutes 1. 16 Cal Row/Ski/Bike-erg 2. 16 Wall Balls 3. 12 Cal Echo Bike 4. 16 DB Hang…
STRENGTH CLASS Full-body CROSSFIT “This is weird” For Time 200 Box Step-Ups 24/20″ After Every 10 Step Ups Perform 5 double DB push press 22,5/16 ENDURANCE “I X A.M.R.A.P.” A.M.R.A.P. in 8 Minutes 16 Cal Row-Erg 30 Double Unders 2 min rest A.M.R.A.P. in 8 Minutes 200m Run 15 Box Jump Overs 2 min rest…
CROSSFIT “The Front Row” A.M.R.A.P. in 18 Minutes 2-4-6-8-10… Shuttle Sprints 3-6-9-12… Deadlifts 80/60kg or 175/135lbs 4-8-12-16… Toes To Bar WEIGHTLIFTING (Oosterhout) Snatch Bulgarian Madness (3/4) STRENGTH CLASS (Oosterhout) Press Heavy Singles (3/4) STRENGTH CLASS (Dongen) Strength + Upper Body (3/4)
CROSSFIT “Xxllerator” Every 3:00 x 5 Rounds 60 Double Unders 20 Medball Cleans 10 Pull-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Bulgarian Madness (3/4) STRENGTH CLASS (Oosterhout) Squat Heavy Singles (3/4) ENDURANCE (Oosterhout) “The Fall of House Atreides” A.M.R.A.P. in 40 Minutes w/ Teams of 3 You Go/I Go 100m Row 5 Barbell Thrusters 10 Burpees…
CROSSFIT “Crocodile Tears” For Time 50 Burpees 20 Cleans 60/42,5kg or 135/95lbs 40 DB Push Presses 22,5/16kg or 50/35lbs 30 Front Squats 60/42,5kg or 135/95lbs 10 Wall Walks STRENGTH CLASS (Dongen) Squat Heavy Singles (3/4) WEIGHTLIFTING (Oosterhout) Snatch Bulgarian Madness (3/4) GYMNASTICS (Oosterhout) Muscle-Up + Handstand Push Up (3/8) ENDURANCE (Dongen) “The Fall of House…
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