CROSSFIT “Meet The Open” A.M.R.A.P in 20 Minutes 4 Double DB Thrusters 2 x 22,5/16kg or 50/35lbs 6 Toes To Bar 24 Double Unders WEIGHTLIFTING Clean & Jerk Heavy Singles & Lift Off Prep (4/4) GYMNASTICS Skill: Toes to Bar Strength: Muscle-Up (8/8) ENDURANCE (Dongen) “Zachary Tellier” For Time 10 Burpees 10 Burpees 25 Push-Ups…
STRENGTH CLASS Full-body CROSSFIT “Linda Benchmark Workout” 10-9-8-7-6-5-4-3-2-1 Reps For Time Deadlift (1½ bodyweight) Bench Press (bodyweight) Clean (¾ bodyweight) ENDURANCE “Zachary Tellier” For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air…
CROSSFIT “Filthy Fifteen” A.M.R.A.P. in 15 Minutes 10 Deadlifts 100/70kg or 220/155lbs 5 Muscle-Ups 20 Hand Released Push Up 5 Muscle-Up 30 Wallball Shots 5 Muscle-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Singles & Lift Off Prep (3/4) STRENGTH CLASS (Oosterhout) Front Squat Heavy Weights & 1RM Prep(3/4) STRENGTH CLASS (Dongen) Lower Body Heavy Weights…
CROSSFIT “Limb Biscuit” A.M.R.A.P in 20 Minutes 2+2 Pistol Squats Alt. DB Snatches 22,5/16kg or 50/35lbs Calorie Row/Echo Bike WEIGHTLIFTING (Oosterhout) Snatch Heavy Singles & Lift Off Prep Snatch (3/4) STRENGTH CLASS (Oosterhout) Deadlift Heavy Weights & 1RM Prep Deadlift (3/4) ENDURANCE (Oosterhout) “Ok, Boomer” A.M.R.A.P. in 30 Minutes 500m Row-Erg 50 Wall Balls 50…
CROSSFIT “Never Go Full Retard” For Time 50 Toes to Bar 60 Calorie Row 70 Pull-Ups 80 Kettlebell Swings 28/20kg 90 Double DB Push Press 2 x 16/12kg or 35/25lbs 100 Double Unders STRENGTH CLASS (Oosterhout) Back Squat Heavy Weights & 1RM Prep Back Squat (3/4) STRENGTH CLASS (Dongen) Upper Body Heavy Weights & 1RM…
CROSSFIT “Snitch” For Time 100 Power Snatches 42,5/30kg 5 Burpees @ Every Minute WEIGHTLIFTING (Oosterhout) Snatch Heavy Singles & Lift Off Prep (3/4) STRENGTH CLASS (Oosterhout) Push Press Heavy Weights & 1RM Prep Push Press(3/4) GYMNASTICS (DONGEN) Skill: Toes to Bar Strength: Muscle-Up (5/8)
CROSSFIT “Life Savings” A.M.R.A.P in 15 Minutes 12/10 Cal Work 10 Front Squats 60/42,5kg or 135/95lbs 20 Sit-Ups 10 Shoulder to Overhead 60/42,5kg or 135/95lbs ENDURANCE “Sour Candy” 4 Rounds For Time 1000m Row-Erg Rest 3:00 60/48 Cal Echo-Bike Rest 3:00 800m Run Rest 3:00
CROSSFIT “Royal Flush” 8 Rounds For Time Row 500m Rest 1:00 Score = Slowest Time WEIGHTLIFTING Clean & Jerk Heavy Singles & Lift Off Prep (3/4) GYMNASTICS Skill: Toes to Bar Strength: Muscle-Up (6/8) ENDURANCE (Dongen) “The More The Merrier” A.M.R.A.P. in 40 Minutes w/ teams of 3/4 400m Run together 20 Synchro Burpees 200m…
STRENGTH CLASS Full-body CROSSFIT | Fathersday Special “The Godfather” 10 Rounds 4 Alt. DB Snatch 6 Push Ups 8 DB Thrusters *alternate movements with your partner Rest 2:00 10 Rounds 8 Alt. DB Snatch 10 Sit-Ups 12 Single DB Overhead Lunges *alternate movements with your partner DB: 22,5/16kg or 35/25lbs ENDURANCE “The More The Merrier”…
CROSSFIT “Dopamine” Every 3:00 on the 5:00 x 5 Rounds 50 Double Unders 10 Handstand Push Ups 50 Double Unders 10 Toes to Bars Max Double KB Thrusters 2 x 16/12kg WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Singles & Lift Off Prep (2/4) STRENGTH CLASS (Oosterhout) Front Squat Heavy Weights & 1RM Prep(2/4) STRENGTH CLASS…
