CROSSFIT “Command & Conquer” A.M.R.A.P. in 18 Minutes 20/16 Cal Row 15 Burpee Box Jumps Over 24/20″ 10 Double DB Push Press 2 x 22,5/16kg or 50/35lbs STRENGTH CLASS (Oosterhout) Upperbody WEIGHTLIFTING (Oosterhout) Snatch GYMNASTICS (Oosterhout) Skill: Muscle-Up Strength: H.S.P.U. (7/8) ENDURANCE (Dongen) “As a Fish on the Rower” For Quality 1000m Row-Erg Rest 3…
CROSSFIT “Shake Ya Shimmy” 2 Rounds For Time 100 Air Squats 25 Push Ups 30 Snatches 30/25kg or 65/55lbs WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Lowerbody GYMNASTICS (DONGEN) Skill: Muscle-Up Strength: H.S.P.U. (1/8)
CROSSFIT “Dr. Cardio” A.M.R.A.P. in 40 Minutes 1k Row 800m Run 3200m Bike ENDURANCE “Murph… Is That You?” For Time 1600m Run 100 Push Ups 800m Run 200 Air Squats 1600m Run RX+ Wear a Vest
CROSSFIT “Make Me Cry” 10-8-6-4-2 Reps For Time Muscle-Up Strict HSPU WEIGHTLIFTING Clean & Jerk GYMNASTICS Skill: Muscle-Up Strength: H.S.P.U (2/8) ENDURANCE (Dongen) “Endurance Benchmark Prep (2/2)” 8 Rounds 4:00 ON / 1:00 OFF 1 400m Run Max Overhead DB Walking Lunge 2 500m Row Max Farmer Carry 3 400m Run Max Burpees to Target…
STRENGTH CLASS Full-body CROSSFIT “Fast & Furious 2” For Time 500m row 30 Wallball Shots 9/6kg or 20/14lbs 400m row 15 front squats 60/40 or 135/85lbs 300m row 20 Wallball Shots 9/6kg or 20/14lbs 200m row 6 front squats 65/42,5 or 145/95lbs 100m row 10 Wallball Shots 9/6kg or 20/14lbs 3 front rack squats 70/45…
CROSSFIT “The Muted Hipster” E.M.O.M x 20 Rounds Odd: 5 Clean & Jerks 60/42,5kg Even: 5 Box Jumps 30/24″ WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Lower Body STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Stone Age” A.M.R.A.P. in 15 Minutes 30 Double Unders 10 Double DB Squats 2 x 22,5/16kg 10 Toes to Bars WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Upperbody ENDURANCE (Oosterhout) “Hook vs The Crocodile” 5 Rounds 5:00 ON / 3:00 OFF 200m Run 10 Burpee Box Jump Max Meter Row in…
CROSSFIT “Heavy Artillery” E.M.O.M. x 18 Minutes 1. 10m Handstand Walk 2. 5 Deadlifts 140/100kg 3. 8 Double DB Push Press 2 x 22,5/16kg STRENGTH CLASS (Oosterhout) Upperbody WEIGHTLIFTING (Oosterhout) Snatch GYMNASTICS (Oosterhout) Skill: Toes to Bar Strength: Muscle-Up (7/8) ENDURANCE (Dongen) “Hook vs The Crocodile” 5 Rounds 5:00 ON / 3:00 OFF 200m Run…
CROSSFIT “Definetly T-Shirt Time” 50-40-30-20-10 Reps For Time Cal Echo Bike/Ski Each person does a set of calories 1 Works while the other rests. WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Lowerbody GYMNASTICS (DONGEN) Skill: Toes to Bar Strength: Muscle-Up (7/8)
CROSSFIT “Cindy Benchmark Workout” A.M.R.A.P in 20 Minutes 5 Pull-Ups 10 Push Ups 15 Air Squats ENDURANCE “Ah, Push It” Every 5:00 x 8 1 60/48 Cal Echo Bike 2 800m Run 3 50 Burpee Box Jumps / 72m Sled Push 4 400m Farmer Carry Box 24/20’’ Sled 120/90kg Kettlebell 2x 20/16kg
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