CROSSFIT “Standard Procedure” A.M.R.A.P. in 16 Minutes 20/16 Cal Cardio 12 Chest 2 Bar Pull-Ups 8 Handstand Push Ups 6 Burpee Box Jump Over 24/20″ WEIGHTLIFTING (Oosterhout) 1RM Testweek STRENGTH CLASS (Oosterhout) 1RM Testweek ENDURANCE (Oosterhout) “Around Circles We’ll Go” A.M.R.A.P. in 40 Minutes 800m Run 30 Medball Lunges 20 Russian KB Swing 10 Ring…
CROSSFIT “Juan Heetie” 21-15-9 Reps For Time Toes to Bar Cleans 60/42,5kg or 135/95lbs Sit-Ups Deadlifts 60/42,5kg or 135/95lbs STRENGTH CLASS (Dongen) 1RM Testweek WEIGHTLIFTING (Oosterhout) 1RM Testweek GYMNASTICS (Oosterhout) Muscle-Up + Handstand Push Up (7/8) ENDURANCE (Dongen) “The Fall of House Atreides” A.M.R.A.P. in 40 Minutes 800m Run 30 Medball Lunges 20 Russian KB…
CROSSFIT “Dondersdag” 2 Rounds For Time 100 Double Unders 75 Wallball Shots 9/6kg or 20/14lbs 50 Push Ups 25 Pistol Squats WEIGHTLIFTING (Oosterhout) 1RM Testweek STRENGTH CLASS (Oosterhout) 1RM Testweek GYMNASTICS Muscle-Up + Handstand Push Up (7/8)
CROSSFIT “Claudia” 5 Rounds For Time 20 Kettlebell Swings 24/20kg 400m Run ENDURANCE (O’HOUT) “DEJA-VU” For Time 21-15-9 DB Snatch Burpees over the DB Complete 500m Row After each Round DB 22,5/16kg or 50/35 lbs @ 10:00 A.M.R.A.P. in 15 Minutes 300m Row 10 Deadlifts 50 Double Unders Barbell 80/60 kg or 175/135lbs @ 28:00…
CROSSFIT “Pillars Of Creation” 10 Rounds For Time 3 Overhead squats 70/50 kg 6 Muscle-Ups 12 Burpees WEIGHTLIFTING 1RM Testweek GYMNASTICS Muscle-Up + Handstand Push Up (8/8) ENDURANCE (Dongen) “I X Buddy” A.M.R.A.P. in 40 Minutes w/ buddy 1000m Row/Ski 20 Burpee Box Get Over 20 Sandbag over the box Share however you like. Box…
CROSSFIT “Forklift Certified” 8 Rounds For Time 10 Deadlifts 6 Front Squats 4 Cleans 2 Jerks 1 Thruster 60/42,5kg or 135/95lbs WEIGHTLIFTING (Oosterhout) Snatch Bulgarian Madness (4/4) STRENGTH CLASS (Oosterhout) Press Heavy Singles (4/4) STRENGTH CLASS (Dongen) Strength + Upper Body (4/4)
CROSSFIT “Headlock” E.M.O.M. x 20 Minutes 1. 20 Wallball Shots 2. 5 Back Squats 100/70kg or 220/155lbs 3. 3 Wall Walks 4. Rest WEIGHTLIFTING (Oosterhout) Clean & Jerk Bulgarian Madness (4/4) STRENGTH CLASS (Oosterhout) Squat Heavy Singles (4/4) ENDURANCE (Oosterhout) “The Fall of House Atreides” Every 3:00 x 8 Rounds 40 Cal Row-Erg 500m Run…
CROSSFIT “Too Much” A.M.R.A.P. in 20 Minutes 50 Double Unders (1+1 complex) Toes to Bar Pull-Up 10 Burpee Box Step Over 30/24″ STRENGTH CLASS (Dongen) Squat Heavy Singles (4/4) WEIGHTLIFTING (Oosterhout) Snatch Bulgarian Madness (4/4) GYMNASTICS (Oosterhout) Muscle-Up + Handstand Push Up (5/8) ENDURANCE (Dongen) “The Fall of House Atreides” Every 3:00 x 8 Rounds…
CROSSFIT “Diane Benchmark Workout” 21-15-9 Reps For Time Deadlifts 100/70kg 225/155lbs Handstand Push Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Bulgarian Madness (4/4) STRENGTH CLASS (Oosterhout) Deadlift Heavy Singles (4/4) GYMNASTICS Muscle-Up + Handstand Push Up (5/8)
