“Skillex” E.M.O.M. x 15 Minutes 1. Ring Dips 2. Strict Pull-Ups 3. Handstand Push Ups STRENGTH CLASS (Dongen) Upper Body Volume & Mobility (3/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (3/4) GYMNASTICS (Oosterhout) Handstand Push Up & Pull-Up (5/8) ENDURANCE (Dongen) “Murph Prep #1” Buy in 1600m Run For Time 10 Rounds 5 Pull…
CROSSFIT “Messed Up” 10 Rounds For Time 5 Devil’s Presses 3 Handstand Push Ups 100m Run WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (3/4) STRENGTH CLASS (Oosterhout) Push Press Volume & Mobility (3/4) GYMNASTICS Handstand Push Up + Pull-Up (5/8)
CROSSFIT “The Wave!” Every 3:00 x 6 Rounds Round 1 200m Row 15 Cleans 95/65lbs or 42,5/30kg Round 2 200m Row 15 Front Squats 95/65lbs or 42,5/30kg Round 3 200m Row 10 Cleans 135/95lbs or 60/42,5kg Round 4 200m Row 10 Front Squats 135/95lbs or 60/42,5kg Round 5 200m Row 5 Cleans 155/110lbs or 70/50kg…
CROSSFIT “Soft Core” 10 Rounds For Time 10 Burpees 5 Strict Press, 35/42,5kg WEIGHTLIFTING Clean & Jerk Complex Complexes (3/4) GYMNASTICS Handstand Push Up + Pull-Up (6/8) ENDURANCE (Dongen) “Benchmark Prep (3/3)” 8 rounds 4:00 ON / 1:00 OFF 1 400m Run Max Overhead DB Walking Lunge 2 500m Row Max Farmer Carry 3 400m…
STRENGTH CLASS Full-body CROSSFIT “Benchmark Workout Cindy” A.M.R.A.P. in 20 Minutes 5 Pull-Ups 10 Push Ups 15 Air Squats ENDURANCE “Benchmark Prep (3/3)” 8 rounds 4:00 ON / 1:00 OFF 1 400m Run Max Overhead DB Walking Lunge 2 500m Row Max Farmer Carry 3 400m Run Max Burpees to Target (15 cm above reach)…
CROSSFIT “Mount Never Rest” 2 Rounds For Time 10 Front Squats 10 Toes to Bars 15 Cleans 15 Handstand Push Ups 20 Deadlifts 20 Push Ups 80/60kg or 175/135lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (2/4) STRENGTH CLASS (Oosterhout) Front Squat Volume & Mobility (2/4) STRENGTH CLASS (Dongen) Lower Body Volume & Mobility (2/4)
CROSSFIT “Trans-Am” For Time 21 Pull-Ups 21 Snatches 15 Chest 2 Bars 15 Overhead Squats 9 Muscle-Ups 9 Squat Snatches 135/95lbs or 60/42,5kg WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (2/4) STRENGTH CLASS (Oosterhout) Deadlift Volume & Mobility (2/4) ENDURANCE (Oosterhout) “Death by…Anything!” For Survival Death by Row (per 2 Cal) Death by Burpees over the rower…
CROSSFIT “Flexible” E.M.O.M. x 24 Minutes 1. Double Kettlebell Push Presses 2. Sit Ups 3. Double KB Overhead Lunges 4. Rest STRENGTH CLASS (Dongen) Upper Body Volume & Mobility (2/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (2/4) GYMNASTICS (Oosterhout) Handstand Push Up & Pull-Up (3/8) ENDURANCE (Dongen) “Death by…Anything!” For Survival Death by Row…
CROSSFIT “Heavy Cardio” A.M.R.A.P. in 24 Minutes w/ Buddy 200m Run 5 Backsquats 120/90kg or 265/200lbs 200m Row 2 Ropeclimbs 75 Double Unders 4 Wall Walks WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (2/4) STRENGTH CLASS (Oosterhout) Push Press Volume & Mobility (2/4) GYMNASTICS Handstand Push Up + Pull-Up (3/8)
CROSSFIT “Forrest Numb” Row 2k At the start of every 2 minutes perform 20 air squats 800m Run buy-out ENDURANCE “Benchmark Kelly” 5 Rounds For Time 400m Run 30 Box Jumps 24/20″ 30 Wall Balls 9/6kg or 20/14lbs
