WORKOUT OF THE DAY

CROSSFIT

“Routine”

3 Rounds For Time

100 Double Unders
20 Pull-Ups
20 Handstand Push Ups
20 Reversed Burpees

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk

STRENGTH CLASS

Deadlift (Oosterhout)

Deadlift + Upperbody (Dongen)

CROSSFIT

“Rocque Records”

A.M.R.A.P in 15 Minutes

200m Run
20 Double DB Deadlifts
15 Double DB Push Presses

2 x 16/22,5kg 35/50lbs

WEIGHTLIFTING (Oosterhout) 

Snatch

STRENGTH CLASS (Oosterhout) 

Press

CROSSFIT

“Frogpose”

4 Rounds For Time

15 Box Jumps Over 24/20″
3 Wall Walks
15 Kettlebell Swings 32/24kg
3 Wall Walks

STRENGTH CLASS (Dongen)

Squat + Upperbody

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

GYMNASTICS (Oosterhout)

Muscle-Up 1/8

CROSSFIT

“CrossFit Games 2014 21-15-9 Complex”

For time

8 deadlifts
7 cleans
6 snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups

6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups

4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

70/50kg 155/115lbs

WEIGHTLIFTING (Oosterhout)

Snatch

STRENGTH CLASS (Oosterhout)

Squat

GYMNASTICS (Dongen)

Muscle-Up 1/8

CROSSFIT

“Cha-Cha Slide”

A.M.R.A.P in 12 Minutes

15 Medball Clean & Shot 9/6kg 20/14lbs
15 Burpee Box Jumps 30/24″

CROSSFIT

“Death By Cardio”

E.M.O.M

1. 10 Cal Row
2. 10 Cal Ski
3. 10 Cal Bike
4. 1 min rest

WEIGHTLIFTING

Clean & Jerk

GYMNASTICS

Muscle-Up 2/8

STRENGTH CLASS

Full-body

CROSSFIT

“Sunday Smasher”

Chaos Workout

Prepare For The Unknown & Unknowable!