VRIJDAG 18-11-2022
CROSSFIT “Sicko mode” Every 1:30 x 10 Rounds 1 Snatch STRENGTH CLASS Deadlift focus WEIGHTLIFTING Jerk Focus
ZATERDAG 19-11-2022
CROSSFIT “Benchmark Helen” 3 Rounds Of 400m Run 21 KB swings 24/20 12 Pull-Ups WEIGHTLIFTING Snatch Focus GYMNASTICS Toes To Bar Focus 6/8
ZONDAG 20-11-2022
CROSSFIT “Shared Diner” For Time 300 Cal Row 200 Burpees 100 Pull-Ups STRENGTH CLASS Full Body Focus
MAANDAG 07-11-2022
CROSSFIT “Tabata Task” For Time: 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest After the round of Air Squats, begin again with the Pull-Ups. Keep a running total of reps and continue working…
DINSDAG 08-11-2022
CROSSFIT “Acid Bomb” Every 2:30 x 8 Rounds 12 Cal Work 8 Bar Facing Burpees 5 Snatches 95/65lbs 42,5/30kg Score = Slowest Time WEIGHTLIFTING Hang Clean Focus STRENGTH CLASS Press Focus
WOENSDAG 09-11-2022
CROSSFIT “Coffland Hero Workout” For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups WEIGHTLIFTING Hang Snatch Focus GYMNASTICS Toes To Bar Focus 3/8
DONDERDAG 10-11-2022
CROSSFIT “DB Fran” 21-15-9 Double DB Front Squats Double DB Snatch 50/35lbs 22,5/16kg WEIGHTLIFTING Clean Focus STRENGTH CLASS Deadlift Focus GYMNASTICS Toes To Bar Focus 3/8
VRIJDAG 11-11-2022
CROSSFIT “Going H.A.M.” For Time: 50 Double Unders 40 Push Ups 30 Pull-Ups 20 Med Ball Sit-Ups 10 Wall Walks STRENGTH CLASS Squat focus WEIGHTLIFTING Snatch Balance Focus
ZATERDAG 12-11-2022
CROSSFIT “T ’n T” E.M.O.M x 18 Rounds 1. 1 Clean & Jerk 2. 3 Deadlifts 3. 5 Box Jumps 30/24″ 220/165lbs 100/75kg WEIGHTLIFTING Clean & Jerk Focus GYMNASTICS Toes To Bar 4/8
ZONDAG 13-11-2022
CROSSFIT “Cindyrella Story” A.M.R.A.P 20 Minutes 5 Muscle Ups 10 Sit-Ups 15 Wallball Shots STRENGTH CLASS Full Body Focus