CROSSFIT “Mikko’s” E.M.O.M. x 40 Minutes 1. Cal Row 2. Cal Ski 3. Cal Bike 4. Rest Find your cal’s and stick to it! ENDURANCE (O’HOUT) “TWENTYONE-FIFTEEN-NINE” Every 8:00 x 5 rounds 1 21-15-9 Cal Row-Erg Burpees over the Rower 2 21-15-9 Wall Balls Russian KB Swings 32/24kg 30 Double Unders after every round 3…
CROSSFIT “Breakfast, Lunch, Diner” For Time 50-40-30-20-10 Double unders 25-20-15-10-5 Barbell lunges 42,5/30kg or 95/65lbs 5-4-3-2-1 Muscle-ups WEIGHTLIFTING Snatch Bulgarian Madness (4/4) GYMNASTICS Muscle-Up + Handstand Push Up (6/8) ENDURANCE (Dongen) “I X EMOM” E.M.O.M. x 40 Minutes 1. 16 Cal Row/Ski/Bike-erg 2. 16 Wall Balls 3. 12 Cal Echo Bike 4. 16 DB Hang…
STRENGTH CLASS Full-body CROSSFIT “This is weird” For Time 200 Box Step-Ups 24/20″ After Every 10 Step Ups Perform 5 double DB push press 22,5/16 ENDURANCE “I X A.M.R.A.P.” A.M.R.A.P. in 8 Minutes 16 Cal Row-Erg 30 Double Unders 2 min rest A.M.R.A.P. in 8 Minutes 200m Run 15 Box Jump Overs 2 min rest…
CROSSFIT “The Front Row” A.M.R.A.P. in 18 Minutes 2-4-6-8-10… Shuttle Sprints 3-6-9-12… Deadlifts 80/60kg or 175/135lbs 4-8-12-16… Toes To Bar WEIGHTLIFTING (Oosterhout) Snatch Bulgarian Madness (3/4) STRENGTH CLASS (Oosterhout) Press Heavy Singles (3/4) STRENGTH CLASS (Dongen) Strength + Upper Body (3/4)
CROSSFIT “Xxllerator” Every 3:00 x 5 Rounds 60 Double Unders 20 Medball Cleans 10 Pull-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Bulgarian Madness (3/4) STRENGTH CLASS (Oosterhout) Squat Heavy Singles (3/4) ENDURANCE (Oosterhout) “The Fall of House Atreides” A.M.R.A.P. in 40 Minutes w/ Teams of 3 You Go/I Go 100m Row 5 Barbell Thrusters 10 Burpees…
CROSSFIT “Crocodile Tears” For Time 50 Burpees 20 Cleans 60/42,5kg or 135/95lbs 40 DB Push Presses 22,5/16kg or 50/35lbs 30 Front Squats 60/42,5kg or 135/95lbs 10 Wall Walks STRENGTH CLASS (Dongen) Squat Heavy Singles (3/4) WEIGHTLIFTING (Oosterhout) Snatch Bulgarian Madness (3/4) GYMNASTICS (Oosterhout) Muscle-Up + Handstand Push Up (3/8) ENDURANCE (Dongen) “The Fall of House…
CROSSFIT “Nothing To Lose” A.M.R.A.P. in 15 Minutes 10 Burpee Box Jumps Over 24/20″ 10 Chest 2 Bar Pull-Ups 50m Farmer Carry 2 x 22,5/16kg or 50/35lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Bulgarian Madness (3/4) STRENGTH CLASS (Oosterhout) Deadlift Heavy Singles (3/4) GYMNASTICS Muscle-Up + Handstand Push Up (3/8)
CROSSFIT “CrossFit Open 24.3” To Be Announced ENDURANCE (O’HOUT) “Not an Open Workout” 4 Rounds for Time 1000m Row-Erg 25 American KB Swings 15 Jumping Chest to Bars 10 Hand Release Push Ups 5 Burpee Shuttle Runs KB 24/16 kg Shuttle = 2x 6m
CROSSFIT “Bar Brawl” 5 Rounds For Time 3 Squat Snatches 60/42,5kg 200m run WEIGHTLIFTING Snatch Bulgarian Madness (3/4) GYMNASTICS Muscle-Up + Handstand Push Up (4/8) ENDURANCE (Dongen) “I X EMOM” E.M.O.M. x 40 Minutes 1. 16 Cal Row/Ski/Bike-erg 2. 16 Wall Balls 3. 12 Cal Echo Bike 4. 16 DB Hang Clean & Jerk 5.…
STRENGTH CLASS Full-body CROSSFIT “The Ghost” E.M.O.M. x 24 Rounds 1. Rowing 2. Burpees 3. Double Unders 4. Rest ENDURANCE “I X EMOM” E.M.O.M. x 40 Minutes 1. 16 Cal Row/Ski/Bike-erg 2. 16 Wall Balls 3. 12 Cal Echo Bike 4. 16 DB Hang Clean & Jerk 5. Rest WB 9/6kg or 20/14lbs DB…
