CROSSFIT “Path of the Gymnast ” E.M.O.M. 20: 1. Muscle Up 2. Handstand Walk 3. Pull-Over 4. Rest WEIGHTLIFTING (Oosterhout) Clean & Jerk Pulls & Balance (3/4) STRENGTH CLASS (Oosterhout) Back Squat Bodybuilding & Beach Bodies (3/4) GYMNASTICS (DONGEN) Skill: Muscle-Up Strength: Handstand Push Up (7/8)
CROSSFIT “The Workout They Told Me Not To Worry About” For Time: 21-15-9 Overhead Squats Burpee to Target 5 min. rest 21-15-9 Front Squats 30-20-10 Meter Burpee Broad Jumps 42,5/35 kg 95/75 lbs ENDURANCE “The Long Walk” For Time: 400m SandBag Walk 50 DB Snatches 60 Cal Row-Erg 70 Air Squats 800m Run 70 Air…
CROSSFIT “5K challenge” For Time: 5000m run WEIGHTLIFTING Snatch Pulls & Balance (3/4) GYMNASTICS Skill: Muscle-Up Strength: Handstand Push Up (8/8) ENDURANCE (Dongen) “Oops, I Spelled Tacocat backwards…” Every 10:00 x 4 1. 800m Run 30 DB Squats 20 Box Jumps 2. 1000m Row-Erg 40 Deadlifts 15 Burpees over the Barbell DB 22,5/16 kg 50/35…
STRENGTH CLASS Full-body CROSSFIT “Let’s Go Chest Day!” For Time with a Buddy: 1000m Row-Erg 50 Bench Presses 100m Barbell Carry 750m Row-Erg 35 Bench Presses 100m Barbell Carry 500m Row-Erg 20 Bench Presses 100m Barbell Carry 60/42,5 kg 100/95 lbs ENDURANCE “Oops, I Spelled Tacocat backwards…” Every 10:00 x 4 1. 800m Run 30…
CROSSFIT “Moves Like Jagger” 2 Rounds For Time: 20 Handstand Push Ups 10 Double DB Box Step Overs 20 Toes to Bars 10 Double DB Box Step Overs 20 Lunges 10 Double DB Box Step Overs 20 Over & Unders 30/24″ 10 Double DB Box Step Overs 2 x 22,5/16kg or 50/35lbs WEIGHTLIFTING (Oosterhout) Snatch…
CROSSFIT “Girlsnight!” E.M.O.M x 15 Rounds: 1. Shuttle Sprints 2. Kettlebell Overhead Lunges 3. Pull-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Pulls & Balance (2/4) STRENGTH CLASS (Oosterhout) Front Squat Bodybuilding & Beach Bodies (2/4) ENDURANCE (Oosterhout) “Join the Echo Bike Party” 8 Rounds For Max Reps: 1:30 ON / 3:00 OFF 10/8 Cal Echo Bike…
CROSSFIT “Convoi Exceptionel” Every 2:30 x 5 Rounds For Load: 6 Deadlifts 4 Cleans 2 Jerks STRENGTH CLASS (Oosterhout) Bench Press Bodybuilding & Beach Bodies (2/4) WEIGHTLIFTING (Oosterhout) Snatch Pulls & Balance (2/4) GYMNASTICS (Oosterhout) Skill: Muscle-Up Strength: Handstand Push Up (5/8) ENDURANCE (Dongen) “Join the Echo Bike Party” 8 Rounds For Max Reps: 1:30…
CROSSFIT “Dragon’s Breath” For Time: Row 2000m Run 1600m Bike 4000m WEIGHTLIFTING (Oosterhout) Clean & Jerk Pulls & Balance (2/4) STRENGTH CLASS (Oosterhout) Back Squat Bodybuilding & Beach Bodies (2/4) GYMNASTICS (DONGEN) Skill: Muscle-Up Strength: Handstand Push Up (5/8)
CROSSFIT “Friendly Fire” 20 Rounds For Time w/ Buddy: 3 Burpee Box Jump Over 24/20″ 5 Double DB Cleans 32/24kg 10 Wallball Shots 9/6kg Alternate Rounds ENDURANCE “The Jellabenen” 4 Rounds For Time: 400m Run 30 V-Ups 20 Box Jumps 10 Goblet Squats 5 Wall Walks KB 32/24kg
CROSSFIT “Dumb Cindy” A.M.R.A.P in 20 Minutes: 50 Alt. Dumbbell Snatches 5 Rounds of Cindy – 5 Pull-Ups – 10 Push Ups – 15 Air Squats WEIGHTLIFTING Snatch Pulls & Balance (2/4) GYMNASTICS Skill: Muscle-Up Strength: Handstand Push Up (6/8) ENDURANCE (Dongen) “This Is Odd” 3 rounds for time w/ a buddy: 800m Odd-Object Run…
