CROSSFIT “Farmer Partners” 21-15-9 Reps For Time Deadlifts 100/70kg or 220/155lbs Burpee Box Jump Overs 100m Farmer Carry After Every Set WEIGHTLIFTING (Oosterhout) Snatch Heavy Singles & Lift Off Prep Snatch (2/4) STRENGTH CLASS (Oosterhout) Deadlift Heavy Weights & 1RM Prep Deadlift (2/4) ENDURANCE (Oosterhout) “The Buddy Showdown” A.M.R.A.P. in 40 Minutes w/ Buddy 800m…
CROSSFIT “Soul Hunter” For Time 3 Rounds Buy-In Of: 5 Chest 2 Bars 5 Toes to Bars Into: 20 Front Squats 20 Push Press 20 Back Squats 20 Shoulder to Overhead Barbell 42,5/30kg or 95/65lbs 3 Rounds Buy-Out Of: 5 Chest 2 Bars 5 Toes to Bars STRENGTH CLASS (Oosterhout) Back Squat Heavy Weights &…
CROSSFIT “Cindy On Ket” 5 Kettlebell Swings 1 Cindy 10 Kettlebell Swings 1 Cindy 20 Kettlebell Swings 1 Cindy 30 Kettlebell Swings 1 Cindy 20 Kettlebell Swings 1 Cindy 10 Kettlebell Swings 1 Cindy 5 Kettlebell Swings Kettlbebell 24/16kg WEIGHTLIFTING (Oosterhout) Snatch Heavy Singles & Lift Off Prep (2/4) STRENGTH CLASS (Oosterhout) Push Press Heavy…
CROSSFIT “2 Legit 2 Quit” A.M.R.A.P. in 25 Minutes 10 Alt. Pistol Squats 15 Weighted sit-ups 30 Wall ball shots 9/6kg or 20/14lbs 60 Double-unders ENDURANCE “Death By… Dumbbells” Death By Box Jumps (2 Reps) Death By DB Snatch (2 Reps) Death By Burpee over DB (2 Reps) Death By DB Push Press (2 Reps)…
CROSSFIT “Proven” A.M.R.A.P. in 18 Minutes Unbroken Pull-Ups Unbroken Snatch 42,5/30kg or 95/65lbs Unbroken Push Ups Unbroken V-Ups Unbroken Push Press 42,5/30kg or 95/65lbs Unbroken Devil’s Press 2 x 22,5/16k or 50/35lbs WEIGHTLIFTING Clean & Jerk Heavy Singles & Lift Off Prep (2/4) GYMNASTICS Skill: Toes to Bar Strength: Muscle-Up (4/8) ENDURANCE (Dongen) “Endurance” For…
STRENGTH CLASS Full-body CROSSFIT “Bold Mentality” Every 5:00 x 6 Rounds 1. Run 800m 2. Row 1000m ENDURANCE “Endurance” For Time 3000m Row-Erg 2000m Run 100 Burpees to Target 50 cal Echo Bike
CROSSFIT “Cruise Control” For Time Run 400m 10 Clean & Jerks 60/42,5kg or 135/95lbs 100 Double Unders 10 Snatches 60/42,5kg or 135/95lbs Run 400m 10 Front Squats 60/42,5kg or 135/95lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Singles & Lift Off Prep (1/4) STRENGTH CLASS (Oosterhout) Front Squat Heavy Weights & 1RM Prep(1/4) STRENGTH CLASS (Dongen)…
CROSSFIT “High Rocks” E.M.O.M. x 30 Minutes Minute 1: 15 Wall Ball Shots 20/14lbs or 9/6kg Minute 2: 10 Burpee Broad Jumps Minute 3: 15 Calorie Ski Erg/row Minute 4: 20 Lunges Minute 5: 20 Push Up Minute 6: 15 Pull Up Minute 7: 20 Sit Up MInute 8: 10 DB Thrusters (16/12kg) Minute 9:…
CROSSFIT “Skyscraper” For Time 50 Alt. Dumbbell Snatches 22,5/16kg or 50/35lbs 3 Ropeclimbs 40 Dumbbell Push Press 22,5/16kg or 50/35lbs 10 (Ring) Muscle-Ups 30 Alt. Dumbbell Snatches 22,5/16kg or 50/35lbs 3 Ropeclimbs 20 Dumbbell Push Press 22,5/16kg or 50/35lbs 10 (Ring) Muscle-Ups STRENGTH CLASS (Oosterhout) Back Squat Heavy Weights & 1RM Prep Back Squat (1/4)…
CROSSFIT “Easy Swing, Easy Fix” A.M.R.A.P in 12 Minutes 50 Double Unders 10 Double Kettlebell Cleans 2 x 24/16kg 10 V-Ups WEIGHTLIFTING (Oosterhout) Snatch Heavy Singles & Lift Off Prep (1/4) STRENGTH CLASS (Oosterhout) Push Press Heavy Weights & 1RM Prep Push Press(1/4) GYMNASTICS (DONGEN) Skill: Toes to Bar Strength: Muscle-Up (1/8)
