CROSSFIT “Million Dollar Listing” For Time 50 Alt. DB Cleans 50 Hollow Rocks 40 Kettlebell Swings 40 Sit-Ups 30 Dumbbell Push Press 30 Pull-Ups 20 Kettlebell Snatch 20 Push Ups 10 Kettlebell Turkish Get-Up 5 Muscle-Ups Dumbell 50/35lbs or 22,5/16kg Kettlebell 24/16kg WEIGHTLIFTING Clean & Jerk Complex Complexes (2/4) GYMNASTICS Handstand Push Up + Pull-Up…
STRENGTH CLASS Full-body CROSSFIT “Karen’s Hellfire!” 10 Rounds For Time 15 Wallball Shots 15 Medball Cleans ENDURANCE “Benchmark Prep (2/3)” For Time 70 Cal Row 60 Wall Balls 50m DB Lunges 40 Burpees to Target 30 Pull Ups 200m Farmer Carry At the start of every 5:00, perform a 400m run. DB 22,5/15kg KB 2x…
CROSSFIT “Easter Egg” 2 Rounds 20 KB Push Presses 24/16kg 10m Handstand Walk Into 2 Rounds 20 Pull-ups 20 KB Cleans 24/16kg Into 2 Rounds 50 Double Unders 10 KB Snatches WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (1/4) STRENGTH CLASS (Oosterhout) Front Squat Volume & Mobility (1/4) STRENGTH CLASS (Dongen) Lower Body Volume &…
CROSSFIT “Triple 1” 1000m Row 100 Double Unders 1 Mile Run WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (1/4) STRENGTH CLASS (Oosterhout) Deadlift Volume & Mobility (1/4) ENDURANCE (Oosterhout) “April Fools” 2 Rounds For Time 100 Burpees to Target 100 Cal Echo Bike 100 Thrusters 135/95 lbs or 60/42,5kg
CROSSFIT “Bear Komplex” 5 Rounds For Load 7 Rounds Of 1 Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press STRENGTH CLASS (Dongen) Volume & Mobility Upper Body WEIGHTLIFTING (Oosterhout) Clean & Jerk Complex Complexes (1/4) GYMNASTICS (Oosterhout) Handstand Push Up & Pull-Up (1/8) ENDURANCE (Dongen) “April Fools” 2 Rounds For…
CROSSFIT “Table For Three, Please” A.M.R.A.P. in 15 Minutes 3-6-9 Burpee Box Jump Over 24/20″ 2-4-6 Deadlifts 120/90kg or 265/200lbs 1-2-3 Wall Walks WEIGHTLIFTING (Oosterhout) Snatch Complex Complexes (1/4) STRENGTH CLASS (Oosterhout) Push Press Volume & Mobility GYMNASTICS Handstand Push Up + Pull-Up (1/8)
CROSSFIT “System Meltdown” A.M.R.A.P. in 40 Minutes 40 DB Walking Lunge 22,5/16kg or 50/35lbs 400m Run 20 DB Hang Clean 22,5/16kg or 50/35lbs 20 Calories Work 10 Toes to Bar 10 DB Thruster 22,5/16kg or 50/35lbs ENDURANCE “Fri-YAY” For Time 1000m Row-Erg 50 Push Press 50 Box Jumps 800m Row-Erg 40 Push Press 40 Box…
CROSSFIT “Communitysm.2” A.M.R.A.P. in 18 Minutes w/ Buddy 20 Alt Burpees 50 Cal Echo Bike 30 Sandbag/Slam Balls Over Barbell WEIGHTLIFTING Clean & Jerk Complex Complexes (1/4) GYMNASTICS Handstand Push Up + Pull-Up (2/8) ENDURANCE (Dongen) “Benchmark Prep (1/3)” A.M.R.A.P. in 35 Minutes 400m Run 20m Overhead DB Walking Lunge 100m Farmer Carry 20m DB…
STRENGTH CLASS Full-body CROSSFIT “Bel Prince Of Fresh Air” For Time 20 Cal Row 200m Run 40 Cal Row 400m Run 80 Cal Row 800m Run ENDURANCE “Benchmark Prep (1/3)” A.M.R.A.P. in 35 Minutes 400m Run 20m Overhead DB Walking Lunge 100m Farmer Carry 20m DB Walking Lunge Into For Time 50 Wall Balls TC…
CROSSFIT “The Cycle” 3 Rounds For Time 500m Row 10 Clean & Jerk 60/42,5 135/95lbs 50 Double Unders 10 Snatches 60/42,5 or 135/95lbs WEIGHTLIFTING (Oosterhout) 1RM Testweek STRENGTH CLASS (Oosterhout) 1RM Testweek STRENGTH CLASS (Dongen) 1RM Testweek
