CROSSFIT “Tracklist” For Time 50 Air Squats 10 Burpees 40 Sit-ups 10 Burpees 30 Walking Lunges 10 Burpees 20 Push-Ups 10 Burpees 10 Pull-Ups 10 Burpees 20 Push-Ups 10 Burpees 30 Walking Lunges 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats WEIGHTLIFTING Snatch Heavy Complexes & Positions 2/5 GYMNASTICS Pull-Up 4/8 ENDURANCE (Dongen) “Manion…
STRENGTH CLASS Full-body CROSSFIT “Sunday Smasher” The Fastert Games Part A) “We <3 …” With teams of …: 36-27-18 Reps For Time Of: Hang Cleans … Switch every … reps = mandatory!
CROSSFIT “Lower Combat” A.M.R.A.P in 15 Minutes 500m Row 10 Double DB Box Step Overs 2 x 50/35lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Complexes & Positions 1/5 STRENGTH CLASS Deadlift (Oosterhout) Tempo & Bodybuilding 3/4 Deadlifts (Dongen) Tempo & Upper 3/4
CROSSFIT “Pyramid Helen” For time: 1200m Run 63 Kettlebell Swings 36 Pull ups 800m Run 42 Kettlebell Swings 24 Pull-Ups 400m Run 21 Kettlebell Swings 12 Pull-Ups KB: 24/16kg WEIGHTLIFTING (Oosterhout) Snatch Heavy Complexes & Positions 1/5 STRENGTH CLASS (Oosterhout) Squats Tempo & Bodybuilding 3/4 ENDURANCE (Oosterhout) “Getting The Band Together” Every 2:00 On The…
CROSSFIT “I Am Speed” Every 6:00 x 4 3 Rounds Of 60 Double Unders 10 Handstand Push Ups 10m Double DB Overhead Lunges STRENGTH CLASS (Dongen) Squats Tempo & Upper 3/4 WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Complexes & Positions 1/5 GYMNASTICS (Oosterhout) Pull-Ups 1/8 ENDURANCE (Dongen) “Getting The Band Together” Every 2:00 On The…
CROSSFIT “Bountyhunter” A.M.R.AP 18 Minutes w/ Buddy Partner A: 20/16 Cal Echo 1 Ropeclimb Partner B: Max Box Jumps Over 20/24″ WEIGHTLIFTING (Oosterhout) Snatch Heavy Complexes & Positions 1/5 STRENGTH CLASS (Oosterhout) Press Tempo & Bodybuilding 3/4 GYMNASTICS (Dongen) Pull Ups 1/8
CROSSFIT “There Is More To Reality Than Meets A Normal Eye” For Time 150 DB Snatches ENDURANCE (O’HOUT) “…Gently Down the Stream…” On a 40:00 Clock Every 8:00 x 3 Rounds 1000m Row @ HR Zone 4 600m Recovery Run 24:00 – 25:00 Rest 25:00 – 40:00 15 min Row @ HR Zone 3
CROSSFIT “Brady Hero Workout” 4 Rounds For Time 11 Thrusters 9 Power Cleans 17 Back Squats 95/65lbs 42,5/30kg WEIGHTLIFTING Snatch Heavy Complexes & Positions 1/5 GYMNASTICS Pull-Up 2/8 ENDURANCE (Dongen) “Mikko’s Triangle-ish” E.M.O.M x 40 Minutes 1. Max Row 2. Max Shuttle Runs OR Ski 3. Max Echo Bike 4. Rest 1 shuttle run =…
STRENGTH CLASS Full-body CROSSFIT “Tricep” For Time 12-9-6 Muscle-Ups 15-12-9 Burpee Box Jump Over 18-15-12 Push Ups ENDURANCE (Oosterhout) “Mikko’s Triangle-ish” E.M.O.M x 40 Minutes 1. Max Row 2. Max Shuttle Runs OR Ski 3. Max Echo Bike 4. Rest 1 shuttle run = 6 meter heen EN terug Set a single number of calories.…
CROSSFIT “Prednison Attack” For Time 3 Rounds Of: 18/15 Cal Row 12 Toes To Bar 9 Double DB Push Presses Directly Into 3 Rounds Of: 60 Double Unders 12 Double DB Snatches 9 Double DB Squats 2 x 50/35lbs 22,5/16kg WEIGHTLIFTING (Oosterhout) Snatch Strength & Speed 6/6 STRENGTH CLASS Deadlift (Oosterhout) Tempo & Bodybuilding 2/4…
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