CROSSFIT “Vikings Mentality” 10 Rounds For Time 5 Double KB Russian Swing 5 Double KB Front Squats 5 Double KB Snatch 5 Double KB Gorilla Rows 20/16kg WEIGHTLIFTING (Oosterhout) Clean & Jerk Power & Plyometrics (3/4) STRENGTH CLASS (Oosterhout) Front Squat Holds & Core (3/4) ENDURANCE (Oosterhout) “Little Less Nasty Nancy” 5 Rounds For Time…
CROSSFIT “Martini Martina” 5 Rounds For Time 400m Run 15 Burpee Box Jump Overs 24/20″ STRENGTH CLASS (Oosterhout) Bench Press Holds & Core (3/4) WEIGHTLIFTING (Oosterhout) Snatch Power & Plyometrics(3/4) GYMNASTICS (Oosterhout) Skill: Handstand Push Ups / Handstand Walks Strength: Pull-Ups (7/8) ENDURANCE (Dongen) “Little Less Nasty Nancy” 5 Rounds For Time 500m Run 30…
CROSSFIT “15th” A.M.R.A.P. in 15 Minutes 15 Toes to Bars 15 Cal Row 15 Wallball Shots 9/6kg or 20/14lbs 15 Push Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Power & Plyometrics (3/4) STRENGTH CLASS (Oosterhout) Back Squat Holds & Core (3/4) GYMNASTICS (DONGEN) Skill: Handstand Push Up / Handstand Walk Strength: Pull-Ups (7/8)
CROSSFIT “Rauwdauwer” Every 3:00 x 8 Rounds 60 Double Unders 6 Double DB Devil’s Press 6 Double DB Push Press 2 x 22,5/16kg or 50/35lbs ENDURANCE “I Ran Into Cindy When She Stood In The Row At The Supermarket” A.M.R.A.P. in 40 Minutes 100m Run 100m Row 1 Round of Cindy After each round…
CROSSFIT “Frannie” For Time 50-40-30-20-10 Double Unders 12-9-7-5-3 Thrusters 42,5/30kg or 95/65lbs Rest 2:00 50-40-30-20-10 Sit-Ups 21-18-15-12-9 Pull-Ups WEIGHTLIFTING Snatch Power & Plyometrics (3/4) GYMNASTICS Skill: Handstand Push Up / Handstand Walk Strength: Pull-Up (8/8) ENDURANCE (Dongen) “Ah, Might As Well Jump!” E.2:00.2:00.M x 40:00 1. 30/24 Echo Bike 2. 20 Hand Release Push Ups…
STRENGTH CLASS Full-body CROSSFIT “Gameplan!” 8 Rounds For Time w/ Buddy 400m Run w/ Buddy 10 Alternating Cleans 210/145lbs or 90/65kg 10 Sync. Bar-Facing Burpees ENDURANCE “Ah, Might As Well Jump!” E.2:00.O.2:00 x 40:00 1. 30/24 Echo Bike 2. 20 Hand Release Push Ups 3. Max Distance Burpee Broad Jumps 4. 200m recovery Walk
CROSSFIT “Tiny Tank” 3 Rounds for Time 10 Power Cleans 70/50kg or 155/110lbs 20 Handstand Push-Ups 30 Double Unders WEIGHTLIFTING (Oosterhout) Snatch Power & Plyometrics (2/4) STRENGTH CLASS (Oosterhout) Deadlift Holds & Core (2/4) STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Snakepit” A.M.R.A.P. in 20 Minutes #1 400m Run #2 Front Squats 100/70kg or 225/155lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Power & Plyometrics (2/4) STRENGTH CLASS (Oosterhout) Front Squat Holds & Core (2/4) ENDURANCE (Oosterhout) “PR here, PR there. These Workouts Are So Rare…” TEST 2000m Row-Erg Rest till 12:00 TEST 1600m Run Rest till…
CROSSFIT “N’Sync” E.1:00.O.1:30 x 30 Minutes 1. Pull-Ups 2. Kettlebell Swings 3. Kettlebell Box Step Ups 4. Burpees 5. Rest STRENGTH CLASS (Oosterhout) Bench Press Holds & Core (2/4) WEIGHTLIFTING (Oosterhout) Snatch Power & Plyometrics(2/4) GYMNASTICS (Oosterhout) Skill: Handstand Push Ups / Handstand Walks Strength: Pull-Ups (5/8) ENDURANCE (Dongen) “PR here, PR there. These Workouts…
CROSSFIT “The Usual Suspect” 4 Rounds For Time 20 Cal Work 15 Box Jump Overs 10 Push Ups 5 Snatches 42,5/30kg or 95/65lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Power & Plyometrics (2/4) STRENGTH CLASS (Oosterhout) Back Squat Holds & Core (2/4) GYMNASTICS (DONGEN) Skill: Handstand Push Up / Handstand Walk Strength: Pull-Ups (5/8)
