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…
CROSSFIT “FITTR, The Plate To Be” 3 Rounds For Time 100 Plate Step Ups 20 Plate Snatches 20 Plate OH Lunges 20 Burpees Over Plate 20/15kg or 45/35lbs WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Press GYMNASTICS Skill: Muscle-Up Strength: H.S.P.U. (7/8)
CROSSFIT “Ugly Duckling” 8 Rounds For Time 10 Pull-Ups 10 Double DB Push Press 2 x 22,5/16kg or 50/35lbs 30″ Lower Plank ENDURANCE “Jumping Into The Weekend Like…” A.M.R.A.P. in 40 Minutes 800m Run 40 Box Jumps 20 Burpee Pull Ups 24/20’’
