CROSSFIT “Walking The Line” Every 3:00 on a 5:00 Clock x 5 Rounds 50 Double Unders 30 Sit-Ups Max Calorie Work WEIGHTLIFTING (Oosterhout) Clean & Jerk Powers & Pulls (3/4) STRENGTH CLASS (Oosterhout) Squat Volume & Mobility (3/4) ENDURANCE (Oosterhout) “Just Keep Swimming” For Time 10 Rounds For Time 10 Wall Balls 10 American KB…
CROSSFIT “Pretty Diane” For Time 42-30-18 Alt. DB Snatches 22,5/16kg 50/35lbs 21-15-9 Handstand Push Ups STRENGTH CLASS (Dongen) Squat Lower Body Back Squat (3/4) WEIGHTLIFTING (Oosterhout) Snatch Powers & Pulls (3/4) GYMNASTICS (Oosterhout) Handstand Push Up 3/8 ENDURANCE (Dongen) “Just Keep Swimming” For Time 10 Rounds For Time 10 Wall Balls 10 American KB Swings…
CROSSFIT “Short Track” For Time 200 Air Squats 100 Burpees 50 Pull-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Powers & Pulls (3/4) STRENGTH CLASS (Oosterhout) Deadlift Volume & Mobility (3/4) GYMNASTICS Handstand Push Up 3/8
CROSSFIT “Rhythm Is A Dancer” A.M.R.A.P in 12 Minutes 30 Double Unders 20 Sit-Ups 10 Snatches 42,5/30kg 95/65lbs ENDURANCE (O’HOUT) “Rise Of The Machines” A.M.R.A.P in 40 Minutes w/ A Team Of 3 P1 A.F.A.P 500/400m Row P2 & P3 You go, I go 8/6 Cal Echo Bike 6 Burpee Box Get Overs Athletes switch…
CROSSFIT “Pushing Buttons” 5 Rounds For Time 12 Push Presses 9 Toes to Bar 6 Front Squats 60/42,5kg 135/95lbs WEIGHTLIFTING Snatch Powers & Pulls (3/4) GYMNASTICS Handstand Push Up 4/8 ENDURANCE (Dongen) “A Friend like Me” E.M.O.M. x 40 Minutes 1. Max Shuttle Run 2. Max DB Snatches 3. Max Double Unders 4. Max DB…
STRENGTH CLASS Full-body CROSSFIT “Yin & Yang” A.M.R.A.P in 24 Minutes w/ Buddy 20 Ropeclimbs 30 Squat Cleans 135/95lbs 20 Bar Muscle-Ups 30 Deadlifts 20m Handstand Walk 30 Shoulder to Overhead ENDURANCE “A Friend like Me” E.M.O.M x 40 Minutes 1. Max Shuttle Run 2. Max DB Snatches 3. Max Double Unders 4. Max DB…
CROSSFIT “Maestro” For Time 3 Rounds Of 30 Double Unders 10 Handstand Push Ups Into 3 Rounds Of 20/16 Cal Work 10 Double DB Box Step Overs WEIGHTLIFTING (Oosterhout) Snatch Power & Pulls 2/4 STRENGTH CLASS (Oosterhout) Press Volume & Mobility Shoulder 2/4 STRENGTH CLASS (Dongen) Volume & Mobility + Upper Body
CROSSFIT “A Crossfitter Walks Into A Bar..” 15 Rounds For Time 3 Hang Cleans 2 Front Squats 1 Push Jerk 50/35kg 110/75lbs WEIGHTLIFTING (Oosterhout) Snatch Powers & Pulls (2/4) STRENGTH CLASS (Oosterhout) Squat Volume & Mobility (2/4) ENDURANCE (Dongen) “Dumbbell’s Delight: Row ’n Roll” Every 3:00 x 7 Rounds 500m Row-Erg Directly Into A.M.R.A.P in…
CROSSFIT “Ball-Boy” E.M.O.M x 24 Minutes 1. Medball Sit-Ups 2. Wallball Shots 3. Medball Cleans 4. Rest STRENGTH CLASS (Dongen) Squat Lower Body Back Squat (2/4) WEIGHTLIFTING (Oosterhout) Snatch Powers & Pulls (2/4) GYMNASTICS (Oosterhout) Handstand Push Up 1/8 ENDURANCE (Dongen) “Dumbbell’s Delight: Row ’n Roll” Every 3:00 x 7 Rounds 500m Row-Erg Directly Into…
CROSSFIT “Wishlist” For Time 30 Deadlifts 60/42,5 135/95lbs 25 Push Ups 20 Pull-Ups 15 Kettlebell Swings 32/24kg 10 Push Jerks 60/42,5 135/95lbs 15 Kettlebell Swings 32/24kg 20 Pull-Ups 25 Push Ups 30 Deadlifts 60/42,5 135/95lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Powers & Pulls (2/4) STRENGTH CLASS (Oosterhout) Deadlift Volume & Mobility (2/4) GYMNASTICS Handstand Push…
