CROSSFIT “Way of the Road” Person A: 200m Farmer Carry Person B: Buy-in: 200m Run Into… As Many Reps Of Possible: 9 Kettlebell Swings 6 Handstand Push-ups 3 Box Facing Burpee Box Jump, 24/30″ Score = reps in the AMRAP. Switch when part A is finished. Cut-off @ 35 minutes.
CROSSFIT “Puzzle-Game” 3 Rounds For Time 30 Double Under Cross-Overs 5 Deadlifts 265/200lbs or 120/90kg 15 Toes to Bars 1 Clean 265/200lbs or 120/90kg ENDURANCE “Everybody, Do The Flop!” A.MR.A.P. in 40 Minutes w/ Team of 3 10/8 Cal Echo Bike 5 Thrusters 110/75lbs or 50/35kg 3 Bar-Facing Burpees
CROSSFIT “Military” 20-14-8 Reps For Time DB Alt. Hang Snatch DB Box Step Up Push Up DB Goblet Squat Dumbbell 50/35lbs or 22,5/16kg WEIGHTLIFTING Clean & Jerk Consistensy & Efficiency (2/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (4/8) ENDURANCE (Dongen) “Its-a-me, Cardio!” For Time 200-400-600-800-1000 meter Row-Erg 20-40-60-80-100 Air Squats 10-20-30-40-50 Easy Burpees
STRENGTH CLASS Full-body CROSSFIT “Hipster” 4 Rounds For Time 20 Wallballs 20/14lbs or 9/6kg 10 Power Cleans 155/110lbs or 70/50kg ENDURANCE “Its-a-me, Cardio!” For Time 200-400-600-800-1000 meter Row-Erg 20-40-60-80-100 Air Squats 10-20-30-40-50 Easy Burpees
CROSSFIT “Snap!” 30-22-14-6 Reps For Time American KB Swing 24/16kg Air Squat Sit Up Push Up WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (1/4) STRENGTH CLASS (Oosterhout) Front Squat Increasing Weights, Descending Volume (1/4) STRENGTH CLASS (Dongen) Lower Body Increasing Weights, Descending Volume (1/4)
CROSSFIT “Quarterfinals Workout 1” 4 Rounds For Max Reps Of 1 Minute Of Snatches 1 Minute of Rowing For Calories 1 Minute Of Double DB Box Step Ups 20″ 1 Minute of Rest 61/38kg or 135/95lbs Barbell 2 x 22,5/15kg or 50/35lbs Dumbbells WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (1/4) STRENGTH CLASS (Oosterhout) Deadlift Increasing…
“Stormtrooper” 5 Rounds For Time 50 Double Unders 10 Handstand Push Ups 15 Front Squats 60/42,5kg or 135/95lbs STRENGTH CLASS (Oosterhout) Back Squat Increasing Volume, Descending Reps (1/4) STRENGTH CLASS (Dongen) Upper Body Increasing Volume, Descending Reps (1/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (1/4) GYMNASTICS (Oosterhout) Skill: Pull-Up Strength: Toes to Bar…
CROSSFIT “Acrobat” E.M.O.M x 32 Minutes 1. 10 Pull-Ups 2. 10 Push Ups 3. 20 Air Squats 4. Rest WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (1/4) STRENGTH CLASS (Oosterhout) Push Press Increasing Weights, Descending Volume (1/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (2/4)
CROSSFIT “Run, Row, Run” For Time 800m Run 50 Lunges 1600m Row 50 Lunges 800m Run ENDURANCE “Weights vs Cardio” For Time 2000m Row-Erg 100 Russian KB Swings 1600m Run 100 DB Box Step Ups KB 32/24kg DB 20/14kg
CROSSFIT “Worth It” A.M.R.A.P. in 12 Minutes 3 Thrusters 15 Toes To Bar 30 Double Unders 95/135lbs or 42,5/60kg WEIGHTLIFTING Clean & Jerk Consistensy & Efficiency (1/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (2/8) ENDURANCE (Dongen) “Anti-Benchmark” Every 2:00 x 20 Rounds 1. 30/24 Cal Echo Bike 2. 100 Double Unders 3. 8 Burpee…
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