STRENGTH CLASS Full-body CROSSFIT “Dreamchaser” Every 2:30 on a 4:00 Clock x 8 Rounds 50 Double Unders 15 Kettlebell Swings 32/24kg Max Calorie Burn ENDURANCE “Cardi-Ohhhh👻” A..M.R.A.P. in 40 Minutes w/ Team of 3 P1: Max Cal Bike-Erg/Echo Bike P2: 400m Run P3: Rest Switch when P2 is back
CROSSFIT “Missery Business” A.M.R.A.P. in 12:00 50 Double Unders 15 Kettlebell Swings 24/20kg 10 Box Jump Over 24/20″ WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Lower Body STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Let’s Get Physical” A.M.R.A.P. in 6:00 x 3 Rounds 1) 5 Handstand Push Ups 10 Toes to Bar 2) 10 Cleans 10 Shoulder to Overhead 42,5/30kg 3) 3 Wall Walks 3 Muscle-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Upperbody ENDURANCE (Oosterhout) “Meet my Best Friend: Kellan Bell” For Time Buy-In…
CROSSFIT “Row Benchmark” 5K Row STRENGTH CLASS (Oosterhout) Upperbody WEIGHTLIFTING (Oosterhout) Snatch GYMNASTICS (Oosterhout) Skill: Muscle-Up Strength: H.S.P.U. (3/8) ENDURANCE (Dongen) “Meet my Best Friend: Kellan Bell” For Time Buy-In 2000m Row-Erg Into 100 Goblet Squats 80 KB Deadlifts 60 Single Arm KB Push Press 40 American KB Swing 20 KB Front Rack Lunge 10…
CROSSFIT “Peak Performance” 5 Rounds For Time 12/10 Cal Cardio 8 Double DB Devil’s Press 22,5/16kg 1 Ropeclimb WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Lowerbody GYMNASTICS Skill: Muscle-Up Strength: H.S.P.U. (3/8)
CROSSFIT “Ring My Kettlebell” Every 2:45 x 8 Rounds Run 200m 5 Double KB Cleans 2 x 24/16kg 5 Double KB Squats 2 x 24/16kg ENDURANCE “I Will Jump 500 Miles” 20 Rounds For Time 10/7 Cal Machine of Choice 10m Burpee Broad Jumps 5 Push Presses 42,5/30kg 95/65 lbs
CROSSFIT “Route 66’er” Every 6:00 x 6 Rounds 1. 1K Row 2. 800m Run 3. 2k Bike or 2,4k Echobike WEIGHTLIFTING Clean & Jerk GYMNASTICS Skill: Muscle-Up Strength: H.S.P.U (4/8) ENDURANCE (Dongen) “The WOD You Cannot Do In Oosterhout” 8 Rounds 3:00 ON / 2:00 OFF 1 400m Run Max Sled Push 2 500m Row-Erg…
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: 22,5 /…
CROSSFIT “Bullettrain” 5 Rounds For Time 20 Double Unders 20 Thrusters 30/25kg or 65/55lbs 20 Sit-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Lower Body STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Backbone” 21-15-9 Reps For Time Deadlifts 100/70kg Pull-Ups 200m Run After Each Round WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Upperbody ENDURANCE (Oosterhout) “As a Fish on the Rower” For Quality 1000m Row-Erg Rest 3 Minutes E.M.O.M. x 20 Minutes 1 8 Burpee Box Jump 2 10 Double DB Lunges Rest…
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