STRENGTH CLASS Full-body CROSSFIT “Freedom!” For Time (Devide as you like) 100 Toes to Bar 100 Double DB Cleans 100 Box Jumps 100 Burpees 100 Wallball Shots ENDURANCE “Anti-Benchmark” Every 2:00 x 20 Rounds 1. 30/24 Cal Echo Bike 2. 100 Double Unders 3. 8 Burpee Box Get Over 4. Rest 48/40 inch Box
CROSSFIT “Tabata’s Sabbatical” 1: Double Unders 2: Double DB Cleans 35/25lbs or 16/12kg 3: Hollow Rocks 4: Box Jump Overs 5: Thrusters 45/35lbs or 20/15kg Rest 2:00 Between Tabata’s WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (4/4) STRENGTH CLASS (Oosterhout) Front Squat Volume & Mobility (4/4) STRENGTH CLASS (Dongen) Lower Body Volume & Mobility (4/4)
CROSSFIT “L’amour Toujours” Every 3:00 on a 4:30 Clock x 6 Rounds 3 Cluster 95/65 lbs or 42,5/30kg 6 Burpee Over Barbell 9 Hang Clean 95/65lbs or 42,5/30kg 12 Push Presses 95/65lbs or 42,5/30kg Max Calorie Row w/ Time Remaining WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (4/4) STRENGTH CLASS (Oosterhout) Deadlift Volume & Mobility (4/4) ENDURANCE…
“Chip On Your Shoulder” For Time 50 Hand-release Push Ups 40 Pull-ups 30m Handstand Walk 20 Bar Muscle-Ups 10 Handstand Push Ups STRENGTH CLASS (Dongen) Upper Body Volume & Mobility (4/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (4/4) GYMNASTICS (Oosterhout) Handstand Push Up & Pull-Up (7/8) ENDURANCE (Dongen) “Murph Prep #2” 5 Rounds For…
CROSSFIT “Mushroom Madness” For Time 21-15-9 Single Legged Deadlifts 200-100-50m Suitcase Carry WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (4/4) STRENGTH CLASS (Oosterhout) Push Press Volume & Mobility (4/4) GYMNASTICS Handstand Push Up + Pull-Up (7/8)
CROSSFIT “Whirlwind” 6 Rounds of 3 Toes to Bars 2 Bar-facing burpees 1 Squat snatch 155/110lbs or 70/50kg Rest 3 Minutes 6 Rounds of 1 Squat Clean 155/110lbs or 70/50kg 2 Bar-facing burpees 3 Strict HSPU ENDURANCE “Fortitude” E.M.O.M x 30 Minutes Odd: 15/12 Cal Row Even: 15 Burpees
STRENGTH CLASS Full-body ENDURANCE “Endurance Benchmark” For Time 400m run 500m row 400m run 50m Overhead DB walking lunge 400m run 30 Pull Ups 400m run 30 Burpees to target (15cm above reach) 400m run 500m row 400m run 50m DB Lunges 400m run 100m farmers Carry 400m run 50 Wall Balls DB: 50/35lbs or…
CROSSFIT “Battery Low” Every 5:00 x 5 Rounds 18/15 Cal Echobike 10 Double DB Thrusters 2 x 50/35lbs or 22,5/16kg 50 Double Unders 3 Muscle Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (3/4) STRENGTH CLASS (Oosterhout) Front Squat Volume & Mobility (3/4) STRENGTH CLASS (Dongen) Lower Body Volume & Mobility (3/4)
CROSSFIT “Whole Wale Shore Sale” For Time 10 Cleans 175/135lbs or 80/60kg 50 Toes to Bar 20 Alt. Hang Clean & Jerks 50/35lbs or 22,5/16kg 30 Deadlifts 175/135lbs or 80/60kg 30 Burpees 10 Front Squats 175/135lbs or 80/60kg 50 Dumbbell Snatches 50/35lbs or 22,5/16kg WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (3/4) STRENGTH CLASS (Oosterhout) Deadlift Volume…
