CROSSFIT “EDAD.” E.M.O.M. x 24 Minutes 1. Deadlifts 120/85kg 265/190lbs 2. Calorie Echobike 3. Double-under Crossovers 4. Rest STRENGTH CLASS (Dongen) DEADLIFTS 1RM Prep 1/4 WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Complexes & Positions 3/5 GYMNASTICS (Oosterhout) Pull-Ups 5/8 ENDURANCE (Dongen) “May The Force Be With You” Every 4:00 x 10 Rounds 3:00 on /…
CROSSFIT “Donders” A.M.R.A.P. in 15 Minutes: 2+2 Pull Ups DB Snatches, 22,5/16kg 50/35 lb After Every Round Perform 2 Wall Walks WEIGHTLIFTING (Oosterhout) Snatch Heavy Complexes & Positions 3/5 STRENGTH CLASS (Oosterhout) Backsquat 1 Rep Max Prep 1/4 GYMNASTICS (Dongen) Pull Ups 5/8
CROSSFIT “Timo’s 30th Birthday Bash” For Time: 30 Cal Cardio 30 Toes-to-bar 30 Wall Ball Shots 30 Kettlebell Swings 30 Box Jumps @ 30/24-inch 30 Kettlebell Swings 30 Wall Ball Shots 30 Toes-to-bar 30 Cal Cardio ENDURANCE (O’HOUT) “Life Is But A Dream” On A 40:00 Clock Every 8:00 x 4 Rounds 1000m Row @…
CROSSFIT “Kouseheeping” E.M.O.M x 10 Minutes 3 Burpees Over Barbell 1 Clean 1 Front squat 90/70kg 200/155lbs WEIGHTLIFTING Snatch Heavy Complexes & Positions 3/5 GYMNASTICS Pull-Up 6/8 ENDURANCE (Dongen) “One Does Not Simply Do An Endurance WOD” For Time 2000m Row 1600m Run 100 Wall Balls 70 Strict Pull Ups Partition Reps However You Like.…
STRENGTH CLASS Full-body CROSSFIT “Rainday” A.M.R.A.P in 30 Minutes 00:00 – 10:00 10 Push Presses 50/35kg 110/75 lb 3 Burpees Over Barbell 10 Sit-Ups 3 Burpees Over Barbell 10:00 – 20:00 5 Handstand Push Ups 10 Cleans 50/35kg 110/75 lb 5 Reversed Burpees 20:00 – 30:00 50 Double Unders 3 Snatches 5 Pull-Overs ENDURANCE “One…
CROSSFIT “Dumbbell Diane” For Time 42-30-18 Double DB Deadlifts 21-15-9 Handstand Push Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Complexes & Positions 2/5 STRENGTH CLASS Deadlift (Oosterhout) Tempo & Bodybuilding 4/4 Deadlifts (Dongen) Tempo & Upper 4/4
CROSSFIT “Devided By Chaos” For Time 100 Kettlebell Swings 100 Cal Row 100 Wallball Shots 100 Hang Power Cleans 42,5/30 95/65lbs #1 Works #2 Hang In Rig WEIGHTLIFTING (Oosterhout) Snatch Heavy Complexes & Positions 2/5 STRENGTH CLASS (Oosterhout) Squats Tempo & Bodybuilding 4/4 ENDURANCE (Oosterhout) “Chelsea… What happend to you?” E.M.O.M x 30 Rounds 3…
CROSSFIT “Ingrid Benchmark Workout” 10 Rounds For Time 3 Snatches 3 Burpees over Barbell 60/42,5kg 135/95lbs STRENGTH CLASS (Dongen) Squats Tempo & Upper 4/4 WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Complexes & Positions 2/5 GYMNASTICS (Oosterhout) Pull-Ups 3/8 ENDURANCE (Dongen) “Chelsea… What happend to you?” E.M.O.M x 30 Rounds 3 Devil Presses 5 KB Swings…
CROSSFIT “Communitysm” A.M.R.A.P in 18 Minutes w/ Buddy 20 Sync Double DB Thrusters 50 Cal Echo Bike 30 Sandbag/Slam Balls Over Barbell WEIGHTLIFTING (Oosterhout) Snatch Heavy Complexes & Positions 2/5 STRENGTH CLASS (Oosterhout) Press Tempo & Bodybuilding 4/4 GYMNASTICS (Dongen) Pull Ups 3/8
CROSSFIT “Power Puff” 18-15-12-9-6-3 Reps For Time Pull-Ups Box Jumps Over Push Press 50/35kg 110/75lbs ENDURANCE (O’HOUT) “Merrily, merrily, merrily, merrily” On a 40:00 Clock Every 4:00 x 6 Rounds 500m Row @ HR Zone 4 300m Recovery Run Rest 1:00 15 min Row @ HR Zone 3
