CROSSFIT “Black Hole” 60-50-40-30-20 Reps For Time Calorie Row Rest after each set, the same amount of time it took to complete the set. ENDURANCE “Why did the atlete cross the road?” 2-4-6-8-10-12-14-16-18-20 Reps For Time Shuttle Runs 8 Push Presses 10 V-Ups 12 Deadlifts Barbell 40/30kg or 95/65lbs 1 Shuttle Run = 2x6m
CROSSFIT “Pumping Iron!” For Time w/ Buddy 100 Double Unders 50 Bench Presses 60/42,5kg or 135/95lbs 100 Double Unders 100 Double DB Hang Snatch 2 x 22,5/16kg or 50/35lbs 100 Double Unders 100 Deadlifts 60/42,5kg or 135/95lbs WEIGHTLIFTING Clean & Jerk Heavy Singles & Lift Off Prep (1/4) GYMNASTICS Skill: Toes to Bar Strength: Muscle-Up…
STRENGTH CLASS Full-body CROSSFIT “Cold Turkey” 3 Rounds For Time 20 Kettlebell Swings 32/24kg 10 KB Box Step Overs 24/20″ 500m Row 10 Burpees Over Rower ENDURANCE “The name is Pee, Bur Pee” 9 Rounds 3:00 ON / 1:00 OFF 1. For Time (3:00) 500m Row-Erg 10 Burpees over the rower 2. A.M.R.A.P. in 3…
CROSSFIT “Pentecost” A.M.R.A.P. (with a Partner) in 25 minutes 50 Clusters 135/95lbs or 60/42,5kg 1,000 meter Run 50 Deadlifts 275/185lbs or 125/80kg 1,000 meter Run 50 Bar Facing Burpees 1,000 meter Run WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (4/4) STRENGTH CLASS (Oosterhout) Front Squat Increasing Weights, Descending Volume (4/4) STRENGTH CLASS (Dongen) Lower…
CROSSFIT “Lord & Saviour” For Time Row 2k 50 Push Ups 40 Double DB Walking Lunges 2 x 22,5/16kg or 50/35lbs 30 Toes to Bars 20 Handstand Push Ups WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (4/4) STRENGTH CLASS (Oosterhout) Deadlift Increasing Weights, Descending Volume (4/4) ENDURANCE (Oosterhout) “Murph Prep #Ω” 9 Rounds For Max Reps…
CROSSFIT “Pitbull Terrier” E.M.O.M x 16 Minutes 1. 5 Deadlifts 100/70kg or 220/155lbs 2. 15 Box Jumps Over 24/20″ STRENGTH CLASS (Oosterhout) Back Squat Increasing Volume, Descending Reps (4/4) STRENGTH CLASS (Dongen) Upper Body Increasing Volume, Descending Reps (4/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (4/4) GYMNASTICS (Oosterhout) Skill: Pull-Up Strength: Toes to…
CROSSFIT “Might Be Sour” A.M.R.A.P. in 24 Minutes 20 Weighted Sit-Ups 200m KB Front Rack Carry 2 x 16/12kg 20 Pull-Ups WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (4/4) STRENGTH CLASS (Oosterhout) Push Press Increasing Weights, Descending Volume (4/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (7/8)
CROSSFIT “I’m Fan” 5 Rounds for Time 5 Wall Walks 30 Crossovers 15 Dumbbell Squats 2 x 22,5/16kg or 50/35lbs ENDURANCE “Matthew Locke Hero Workout” A.M.R.A.P. in 33 Minutes 50m DB Farmer Carry 25 Double DB Squats 10 Burpee Pull-Ups DB 2x 22,5/16kg or 50/35lbs
CROSSFIT “Veters Strikken En Deur!” For Time 50 Dumbbell Devil’s Press 22,5/16kg or 50/35lbs Run 400m 50 Dumbbell Push Press 22,5/16kg or 50/35lbs Row 1000m 50 Burpees WEIGHTLIFTING Clean & Jerk Consistensy & Efficiency (4/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (8/8) ENDURANCE (Dongen) “Row Row Row your boat” 10 Rounds 2:00 ON /…
MURPH! For Time Run 1600m 100 Pull Ups 200 Push Ups 300 Air Squats Run 1600m Wear a vest!
