CROSSFIT “November’s Nonsense” A.M.R.A.P. in 18 Minutes 25 Deadlifts 50/35kg or 115/75lbs 20 Sit-Ups 15 Box Jumps 10 Front Rack Lunges 50/35kg or 115/75lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Front Squat STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Diabolical” 10 Rounds For Time 20 Double Unders 200m Row 200m Run WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Deadlift ENDURANCE (Oosterhout) “CHIP!” For Time 100 Wall Balls 90 Cal Machine 800m Run 70 Lunges 60 Double KB Deadlifts 50 Push Ups 40 Medball Clean 30 Air Squats 200m Farmer Carry…
CROSSFIT “Tormented” For Time 21 Cleans 60/42,5kg or 135/95lbs Push Ups 15 Jerks 60/42,5kg or 135/95lbs Pull-Ups 9 Clean & Jerks 60/42,5kg or 135/95lbs Muscle-Ups STRENGTH CLASS (Oosterhout) Backsquat WEIGHTLIFTING (Oosterhout) Snatch GYMNASTICS (Oosterhout) Skill: Handstand Push Up Strength: Pull Up (1/8) ENDURANCE (Dongen) “CHIP!” For Time 100 Wall Balls 90 Cal Machine 800m Run…
CROSSFIT “1,2,3… 1,2,3…” A.M.R.A.P. in 12 Minutes 10 Shuttle Sprints 20 DB Snatches 22,5/16kg or 50/35lbs 30 Air Squats WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Press GYMNASTICS Skill: Handstand Push Up Strength: Pull Up (1/8)
CROSSFIT “Stormfront” 5 Rounds For Time 50 Double Unders 10 Handstand Push Ups 15 Kettlebell Swings 24/20kg 3 Wall Walks ENDURANCE “Triple Is The Charm” For Time 3 Rounds 400m Run 20 Box Jumps @ 12:00 3 Rounds 500m Row-Erg 20 DB Snatches 22,5/16 kg 50/35 lbs @ 24:00 3 Rounds 30/24 Cal Echo Bike…
CROSSFIT “GoPro” A.M.R.A.P. in 15 Minutes Row 400m 3 Cleans 5 Push Jerks 7 Front Squats 60/42,5kg or 135/95lbs WEIGHTLIFTING Clean & Jerk GYMNASTICS Skill: Handstand Push Up Strength: Pull-Up (2/8) ENDURANCE (Dongen) “Hero Workout Chad” For Time 1000 Box Step Ups 20 inch Wear a Ruck Pack/weight vest 20/15kg 45/35 lbs
STRENGTH CLASS Full-body CROSSFIT “Error Terror” 12 Minutes For Max Calories 30 Seconds Cardio 10 Double DB Hang Snatch 2 x 22,5/16kg or 50/35lbs 30 Seconds Cardio 10 Double DB Deadlifts 2 x 22,5/16kg or 50/35lbs ENDURANCE XL “Hero Workout Chad” For Time 1000 Box Step Ups 20 inch Wear a Ruck Pack/weight vest…
CROSSFIT “Three Times The Charm” 3 Rounds For Time 18/15 Calorie Work 10 Musle-Ups 18/15 Calorie Work 5 Shoulder to Overhead 70/50kg or 155/115lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Front Squat STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Remember, Remember” Every 3:00 x 5 Rounds 50 Double Unders 10 Double DB Box Step Over 2 x 22,5/16kg or 50/35lbs 3 Devil’s Presses WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Deadlift ENDURANCE (Oosterhout) “Obstacle Course” Every 5:00 x 8 Rounds 200m Run 15m Burpee Broad Jumps 10 Double DB Box…
CROSSFIT “Hyrox, Intense City” 2 Rounds For Time 400m Run 50m Burpee Broad Jumps 100m Farmer Carry 1000m Row 50 Wallball Shots STRENGTH CLASS (Oosterhout) Backsquat WEIGHTLIFTING (Oosterhout) Snatch GYMNASTICS (Oosterhout) Skill: Muscle-Up Strength: H.S.P.U. (7/8) ENDURANCE (Dongen) “Obstacle Course” Every 5:00 x 8 Rounds 200m Run 15m Burpee Broad Jumps 10 Double DB Box…
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