CROSSFIT “Aerobics” A.M.R.A.P in 18 Minutes 00:00 – 09:00 10 Handstand Push Ups 10 V-Ups 10 Box Jump Overs 24/20″ 09:00 – 18:00 10 Ring Dips 10 GHD Sit-Ups 10 Double DB Box Step Overs 2 x 22,5/16kg 50/35lbs ENDURANCE (O’HOUT) “I & Plate: The Odyssey” For Time 400m Plate Overhead Walking Lunges
CROSSFIT “Karen” For Time 150 Wallball Shots 9/6kg 20/14lbs WEIGHTLIFTING Snatch Powers & Pulls (2/4) GYMNASTICS Handstand Push Up 2/8 ENDURANCE (Dongen) “A Whole New World” A.M.R.A.P in 40 Minutes 80 Double Unders 60/40 cal Row or Ski 40 KB American Swings 20 Barbell Thrusters KB 24/16kg Barbell 42,5/30kg
STRENGTH CLASS Full-body CROSSFIT “Tommy Hackenbruck” For Time w/ Buddy 50-40-30-20-10 Cal Work Each person does set of calories, Partner rests while other works. ENDURANCE “A Whole New World” A.M.R.A.P in 40 Minutes 80 Double Unders 60/40 Cal Row/Ski 40 KB American Swings 20 Barbell Thrusters KB 24/16kg Barbell 42,5/30kg 95/65lbs
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CROSSFIT “Fresh Start” Every 3:00 on a 5:00 Clock x 5 Rounds 10 Burpees Between Dumbbells 15 Double DB Deadlifts 10 Double DB Hang Cleans Max Reps Double DB Push Presses WEIGHTLIFTING (Oosterhout) Snatch Powers & Pulls (1/4) STRENGTH CLASS (Oosterhout) Squat Volume & Mobility (1/4) ENDURANCE (Dongen) “Devil’s Chipper” For Time Buy In 300m…
CROSSFIT “The Coracoid Process” 4 Rounds For Time 50 Double Unders 18/15 Cal Work 15 Pull-Ups STRENGTH CLASS (Dongen) Squat Lower Body Back Squat (1/4) WEIGHTLIFTING (Oosterhout) Snatch Powers & Pulls (1/4) GYMNASTICS (Oosterhout) Muscle-Ups 7/8 ENDURANCE (Dongen) “Devil’s Chipper” For Time Buy In 300m Sandbag Carry Into 60m Plate Overhead Walking Lunges 50 DB…
CROSSFIT “Two-Step” A.M.R.A.P in 12 Minutes A) 00:00 – 06:00 6 Snatches 42,5/30kg 3 Bar Muscle-Ups 1 Ropeclimb B) 06:00 – 12:00 5 Squat Cleans 42,5/30kg 3 Burpees Over Barbell 1 Pull-Over WEIGHTLIFTING (Oosterhout) Clean & Jerk Powers & Pulls (1/4) STRENGTH CLASS (Oosterhout) Deadlift Volume & Mobility (1/4) GYMNASTICS (Dongen) Muscle-Ups 7/8
CROSSFIT “Subwoofer” E.M.O.M x 40 Minutes 1. Double Unders 2. Air Squats 3. Ring Push Ups 4. Rest ENDURANCE (O’HOUT) “Wie dit leest doet 1 burpee” For Time 2000m Row 40 KB Swings 20 Burpees over KB 1500m Row 30 KB Swings 15 Burpees over KB 1000m Row 20 KB Swings 10 Burpees over KB…
CROSSFIT “Jailhouse Rock” Every 2:00 on a 4:00 Clock x 6 Rounds 15 Kettlebell Swings 32/24kg 10 Box Jump Overs 24/20″ Max Reps Clean & Jerks 60/42,5kg 135/95lbs WEIGHTLIFTING Snatch Powers & Pulls (1/4) GYMNASTICS Muscle-Up 8/8 ENDURANCE (Dongen) “De Vloer Is Lava” 6 Rounds For Time w/ Buddy 400m Run w/ 1 Wall Ball…
STRENGTH CLASS Full-body CROSSFIT “Prefab” 5 Rounds For Time 20/16 Cal Work 10 Toes to Bar 20 Wallball Shots ENDURANCE “De Vloer is Lava!” 6 Rounds For Time w/ Buddy 400m Run w/ 1 Wall Ball 30 Buddy Wall Balls* 20 Buddy WB Sit Ups** Whenever the WB touches the ground, except behind the head…
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