CROSSFIT “Diane Benchmark Workout” 21-15-9 Reps For Time Deadlifts 100/70kg or 225/155lbs Handstand Push Ups WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Press GYMNASTICS Skill: Handstand Push Up Strength: Pull Up (7/8)
CROSSFIT “Killer Move” A.M.R.A.P. in 18 Minutes 20/16 Cal Work 20 Pull-Ups 10 Snatches 50/35kg or 115/75lbs 1 Ropeclimb ENDURANCE “The Emptiness Machine” A.M.R.A.P. in 40 Minutes 500m Row-Erg 40 Wall Balls 30 Crossovers 20 Medball Cleans 10 Shuttle Runs (2x 6m) 9/6 kg
CROSSFIT “Antidote” 5 Rounds For Time 30 Double Unders 10 Double DB Squats 5 Double DB Push Press 2 x 22,5/16kg or 50/35lbs WEIGHTLIFTING Clean & Jerk GYMNASTICS Skill: Handstand Push Up Strength: Pull-Up (8/8) ENDURANCE (Dongen) “The Sprinting Gazelle” Every 5:00 x 4 500m Row/Ski Sprint into Every 5:00 x 4 400m Sprint or…
STRENGTH CLASS Full-body CROSSFIT “VO2” Every 2:00 x 10 Rounds 200m Row/Ski or 400m Bike or 15/12 Cal Echo ENDURANCE “The Sprinting Gazelle” Every 5:00 x 4 500m Row/Ski Sprint into Every 5:00 x 4 400m Sprint or 1000m Bike-Erg Sprint
CROSSFIT “Sickmode” 4 Rounds For Time 20/16 Calorie Work 15 Box Jumps Over 10 Double DB Thrusters 2×22,5/16kg or 50/35lbs 5 Pull Overs WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Front Squat STRENGTH CLASS (Dongen) Strongman
CROSSFIT “General Rep” E.M.O.M x 15 Minutes 1. Handstand Push Ups 2. Deadlifts 100/70kg 3. Double DB Floor Press 2×22,5/16kg WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Deadlift ENDURANCE (Oosterhout) “Strength & Durance” 4 Rounds 500m Row-Erg 20 Goblet Squats 4 min rest 4 Rounds 400m Run 15 Double DB Push Press…
CROSSFIT “Fight Club” For Time 21 Pull-Ups 42 Double-Unders 21 Snatches 42,5/30kg 95/65lbs 18 Chest 2 Bar Ups 36 Double-Unders 18 Thrusters 42,5/30kg or 95/65lbs 15 Bar Muscle-Ups 30 Double-Unders 15 Clean & Jerks 42,5/30kg or 65lbs STRENGTH CLASS (Oosterhout) Backsquat WEIGHTLIFTING (Oosterhout) Snatch GYMNASTICS (Oosterhout) Skill: Handstand Push Up Strength: Pull Up (5/8) ENDURANCE…
CROSSFIT “Timestamp” Every 3:00 on a 5:00 Clock x 5 Rounds 40/32 Calorie Work Max Reps Burpees WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Press GYMNASTICS Skill: Handstand Push Up Strength: Pull Up (5/8)
CROSSFIT “Suckerpunch” For Time 30 DB Snatches L 5 Wall Walks 30 DB Snatches R 5 Wall Walks 20 DB Clean & Jerks L 50 Air Squats 20 DB Clean & Jerks R 50 Air Squats 10 Devil’s Presses L 30 Sit-Ups 10 Devil’s Presses R 30 Sit-Ups 22,5/16kg or 50/35lbs ENDURANCE “Heavy Is The…
CROSSFIT “Love Story” A.M.R.A.P. in 15 Minutes 500m Row 10 Overhead Squats 50/35kg 5 Muscle-Ups 50 Double Unders 5 Chest 2 Bar Pull-Ups 10 Front Rack Lunges 50/35kg WEIGHTLIFTING Clean & Jerk GYMNASTICS Skill: Handstand Push Up Strength: Pull-Up (6/8) ENDURANCE (Dongen) “The Apocalypse” E.M.O.M. x 40 Minutes For Survival Death by Shuttle Run (per…
