CROSSFIT “Firefly Lane” A.M.R.A.P in 24 Minutes w/ Buddy 50 Deadlifts 60/42,5 135/95 lbs 30 Toes to Bar 40 Cleans 60/42,5 135/95lbs 20 Shoulder To Overhead 60/42,5 135/95lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk/Snatch Find Your 1 Rep Max STRENGTH CLASS (Oosterhout) Backsquat/Deadlift/Press Find Your 1 Rep Max GYMNASTICS (Dongen) Muscle-Ups 3/8
CROSSFIT “Sea Of The Dead” Row 3000m After every 500m Perform 3 Wall Walks ENDURANCE (O’HOUT) “Turn Down For What” For Time 800m Run 70 Deadlifts 60 Wall Balls 9/6 50 DB Snatches 800m Run 30 Back Squats 20 Hand Release Push Ups 10 DB Busters Barbell 50/35 kg DB 22,5 / 15 kg
CROSSFIT “Daytona Racing” Double Unders Push Presses Snatches WEIGHTLIFTING Clean & Jerk / Snatch Find Your 1 Rep Max GYMNASTICS Muscle-Up 4/8 ENDURANCE (Dongen) “Run, Jump & Thrust Fiesta” A.M.R.A.P in 40 Minutes 400m Run 20 Burpee Box Jump Over 24/20″ 15 DB Thrusters 1 min rest Between sets DB 22,5/15 kg
CROSSFIT “Nancy” 5 Rounds For Time 400m Run 15 Overhead Squats 95/65lbs 42,5/30kg ENDURANCE “Run, Jump & Thrust Fiesta” A.M.R.A.P in 40 Minutes 400m Run 20 Burpee Box Jump Over 24/20″ 15 DB Thrusters 1 min rest Between sets DB 22,5/15 kg
CROSSFIT “Qountdown” For Time 50 Wallball Shots 10 Barbell Front Rack Lunges 40 Sumo Deadlift High Pulls 10 Barbell Front Rack Lunges 30 Push Ups 10 Barbell Front Squats 20 Snatches 10 Barbell Front Squats 10 Burpees Over Barbell BB: 42,5/30kg 95/65lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Complexes & Positions 5/5 STRENGTH CLASS…
CROSSFIT “Pipi” A.M.R.A.P in 15 Minutes 3 Kettlebell Swings 3 Chest 2 Bar Pull-Ups 3 Reversed Burpees 6 Kettlebell Swings 6 Chest 2 Bar Pull-Ups 6 Reversed Burpees 9 Kettlebell Swings 9 Chest 2 Bar Pull-Ups 9 Reversed Burpees Etc… KB: 32/24 WEIGHTLIFTING (Oosterhout) Snatch Heavy Complexes & Positions 5/5 STRENGTH CLASS (Oosterhout) Deadlift 1RM…
CROSSFIT “∞” Push Presses Box Steps Ropeclimbs Burpees Deadlifts Toes To Bar STRENGTH CLASS (Dongen) DEADLIFTS 1RM Prep 3/4 WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Complexes & Positions 5/5 GYMNASTICS (Oosterhout) Muscle-Ups 1/8 ENDURANCE (Dongen) “The Bridge of Khazad-dûm” 4 Rounds For Time 1000/800m Row 30 Push Ups 10 Shuttle Runs (6m) 30 Box Jumps…
CROSSFIT “Metal Jacket” E.M.O.M x 24 Minutes 1. Double KB Cleans 2. Frontrack/Backrack Hold/Carry 3. Hollow Rocks WEIGHTLIFTING (Oosterhout) Snatch Heavy Complexes & Positions 5/5 STRENGTH CLASS (Oosterhout) Backsquat 1 Rep Max Prep 3/4 GYMNASTICS (Dongen) Muscle-Ups 1/8
CROSSFIT “Tabata This” Five Tabatas in 24 minutes Tabata Row Tabata Air Squats Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups 1 Minute Rest Between Each Tabata ENDURANCE (O’HOUT) “TABAWHAT?” Every 4:00 x 7 Rounds Tabata 20/10 1 Shuttle Runs 2 Wall Balls 3 DB Snatch 4 Burpee over DB 5 Shuttle Runs 6 Hanging Knee Raises…
CROSSFIT “Shorty” Cal Cardio Double Unders Sit-Ups WEIGHTLIFTING Snatch Heavy Complexes & Positions 5/5 GYMNASTICS Muscle-Up 2/8 ENDURANCE (Dongen) “Concerning Hobbits” Buy in: Accumulate 200 cal Row 5 Rounds of 30 Barbell Push Press (Shared) 20 Wall Balls Over Rig 10 Sync Burbees Over Bar Buy Out: Accumulate 200 cal on the Row Erg
