CROSSFIT “Running Murph” Every 5:00 x 4 Rounds Run 800m Plank In Remaining Time WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (3/4) STRENGTH CLASS (Oosterhout) Front Squat Increasing Weights, Descending Volume (3/4) STRENGTH CLASS (Dongen) Lower Body Increasing Weights, Descending Volume (3/4)
CROSSFIT “Fabulous ’n Fast” 6 Rounds For Time 50 Double Unders 5 Burpees Over Barbell 10 Thrusters 42,5/30kg WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (3/4) STRENGTH CLASS (Oosterhout) Deadlift Increasing Weights, Descending Volume (3/4) ENDURANCE (Oosterhout) “When Barbara went Murph Prep #5” 5 Rounds for Time 200m Run 20 Pull Ups 30 Push Ups 40…
CROSSFIT “Tripod Thread” A.M.R.A.P. in 6 Minutes x 3 Rounds 1. 10 Double DB Box Step Ups 24/20″ 10 Double DB Cleans 22,5/16kg or 50/35lbs 2. 10 Box Jump Overs 24/20″ 10 Toes to Bars 3. 3 Devil’s Presses 22,5/16kg or 50/35lbs 3 Ring Muscle-Ups STRENGTH CLASS (Oosterhout) Back Squat Increasing Volume, Descending Reps (3/4)…
CROSSFIT “SAS” For Time 300 Air Squats 150 Kettlebell Swings 24/16kg WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (3/4) STRENGTH CLASS (Oosterhout) Push Press Increasing Weights, Descending Volume (3/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (5/8)
CROSSFIT “Sweaty Twenty” A.M.R.A.P. in 20 Minutes 20/16 Calorie Work 20 Push Ups 20 Weighted Sit-Ups 20 HSPU ENDURANCE “Who Wants A Muffin?” For Time 800m Run 60 Wall Balls 10 Deadlifts 800m Run 40 Wall Balls 6 Deadlifts 800m Run 20 Wall Balls 3 Deadlifts Barbell 120/80kg or 265/175lbs WB 9/6 kg or 20/14lbs
CROSSFIT “Co-opertest” A.M.R.A.P. in 18 Minutes w/ Buddy 1) 400m Run 2) Burpee Box Jumps Over WEIGHTLIFTING Clean & Jerk Consistensy & Efficiency (3/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (6/8) ENDURANCE (Dongen) “I Do This For The Endorphin Rush” 20 Rounds for Time 5 Shuttle Runs 3 Burpees to Target 12m KB Mixed…
STRENGTH CLASS Full-body CROSSFIT “Maikol” For Time 50 Pull-Ups 100 Push Ups 200 Air Squats Every 2:00 perform 5 Shuttle Sprints (10m) ENDURANCE “I Do This For The Endorphin Rush” 20 Rounds for Time 5 Shuttle Runs 3 Burpees to Target 12m KB Mixed Carry Shuttle = 2x 6m KB 2x 24/16kg
CROSSFIT “Mashed Potatoes” 4 Rounds For Time 20 Cal Row 30 DB Alt. Snatches 50/35lbs or 22,5/16kg 40 Double Unders 10 Bar Muscle-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (2/4) STRENGTH CLASS (Oosterhout) Front Squat Increasing Weights, Descending Volume (2/4) STRENGTH CLASS (Dongen) Lower Body Increasing Weights, Descending Volume (2/4)
CROSSFIT “Barbara Benchmark Workout” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 minutes Rest WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (2/4) STRENGTH CLASS (Oosterhout) Deadlift Increasing Weights, Descending Volume (2/4) ENDURANCE (Oosterhout) “Murph Prep #4” On a 40:00 Clock 1600m Run @ 10:00 15 Rounds* 5 Pull Ups 10…
CROSSFIT “Just The 2 Of Us” A.M.R.A.P. in 15 Minutes 20/16 Cal Cardio 10 Clean & Jerk 22,5/16kg STRENGTH CLASS (Oosterhout) Back Squat Increasing Volume, Descending Reps (2/4) STRENGTH CLASS (Dongen) Upper Body Increasing Volume, Descending Reps (2/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (2/4) GYMNASTICS (Oosterhout) Skill: Pull-Up Strength: Toes to Bar…
