CROSSFIT “Fast Five” For Time 5 Rounds 10 Power Cleans 120/170lbs 200m Run Directly Into 5 Rounds 15 Deadlifts 120/170lbs 50 Double Unders WEIGHTLIFTING (Oosterhout) Snatch Strength & Overhead Stability 4/4 STRENGTH CLASS (Oosterhout) Press Strength & Holds 4/4 STRENGTH CLASS (Dongen) Strength + Upper Body (4/4)
CROSSFIT “Taillight” A.M.R.A.P in 15 minutes 10 Handstand Push-ups 15 Russian Kettlebell Swings 32/24 kg 20 Sit-ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Overhead Stability (4/4) STRENGTH CLASS (Oosterhout) Squat Strength & Holds (4/4) ENDURANCE (Oosterhout) “The Inevitable Loom Of Thrusters” A.M.R.A.P in 40 Minutes 400m Run 20 Sit Ups 2 Double DB thrusters…
CROSSFIT “Open Prep!” E.M.O.M x 15 Minutes Odd minutes: 10 Thrusters 95/65 lbs 42,5/30kg Even minutes: 15 Box Jump Overs 24/20 inches STRENGTH CLASS (Dongen) Squat Strength & Holds (4/4) WEIGHTLIFTING (Oosterhout) Snatch Strength & Overhead Stability (4/4) GYMNASTICS (Oosterhout) Toes to Bar 5/8 ENDURANCE (Dongen) “The Inevitable Loom Of Thrusters” A.M.R.A.P in 40 Minutes…
CROSSFIT “Open 23.1” Complete As Many Reps As Possible In 14 Minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups 135/95lbs 60/42,5kg WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Overhead Stability (4/4) STRENGTH CLASS (Oosterhout) Deadlift Strength & Holds (4/4) GYMNASTICS Toes to Bar 5/8
CROSSFIT “Pyromaniac” A.M.R.A.P in 12 Minutes w/ Buddy 10 Dumbbell Hang Clean and Jerks 50/35 lbs 15 Wall Balls 20/14 lbs When 1 performs reps, the other athlete takes a hold! ENDURANCE (O’HOUT) “The invinceble Iron Man” 6 Rounds For Time 500m Row-Erg 25 Unbroken American KB Swings 15 Unbroken Push Ups Penalty for not…
CROSSFIT “Looks Good” For time 50-40-30-20-10 Air Squats 25-20-15-10-5 Push-ups 10-8-6-4-2 Pull-ups WEIGHTLIFTING Snatch Strength & Overhead Stability (4/4) GYMNASTICS Toes to Bar 6/8 ENDURANCE (Dongen) “Dash Parr” A.M.R.A.P 40 in Minutes w/ teams of 3 You Go, I go 6 DB Snatches 8 Burpees to Target 10/8 cal Echo Bike DB 22,5/16kg
CROSSFIT “Basic Monday” A.M.R.A.P in 12 Minutes 10 Burpees 15 Kettlebell Swings 20 Squats
CROSSFIT “EZ-Going” 4 Rounds For Time 20 Cal Calorie Work 15 Weighted Sit-Ups 9/6kg 20/14lbs 10 HSPU 5 Front Squats 90/70kg 200/155lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Overhead Stability (3/4) STRENGTH CLASS (Oosterhout) Squat Strength & Holds (3/4) ENDURANCE (Oosterhout) “Helen’s first Bike” Echo Bike Interval Every 2:00 x 10 10/8 Cal Echo…
CROSSFIT “Be my Valentine” “Heartpump” A.M.R.A.P in 10 Minutes 20 Medball Passes 30 Partner Push Ups 40 Bunny Hop Overs Into “Sweathearts Sweat” A.M.R.A.P in 10 Minutes 15 Tandem Burpees 1:00 Partner Sit Into “Cupid’s Cardio” A.M.R.A.P in 10 Minutes 30 Buddy Singles 10m Alt. Wheelbarrow STRENGTH CLASS (Dongen) Squat Strength & Holds (3/4) WEIGHTLIFTING…
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