WORKOUT OF THE DAY

CROSSFIT

“OLD MACDONALD HAD A FARM”

Every 2:00 On The 3:00 x 8 Rounds:
100m Farmer Carry
Burpee Box Jump Over

WEIGHTLIFTING (Oosterhout)

Snatch

STRENGTH CLASS (Oosterhout)

Deadlift

CROSSFIT

“MURPH PREP #6”

As Many Rounds As Possible In 30 Minutes Of:

1600m Run Buy-In

1+1 Strict Pull-up
2+2 Push Ups
3+3 Air Squats

WEIGHTLIFTING (Oosterhout) 

Clean and Jerk

STRENGTH CLASS (Oosterhout) 

Press

CROSSFIT

“A MOMENT OF VIOLENCE”

Every 3:00 x 8 Rounds:

20/16 Cal Row
10 Deadlifts
5 Powercleans

42,5/60kg (95/135lbs)

STRENGTH CLASS (Dongen)

Deadlift + Upperbody

WEIGHTLIFTING (Oosterhout)

Snatch

GYMNASTICS (Oosterhout)

Muscle-Up 7/8

CROSSFIT

“SERIOUS REQUEST”

E.M.O.M x 15 Rounds:

1. Rope Climbs
2. V-ups
3. Double DB Push Presses, 16/22,5kg (35/50lbs)

WEIGHTLIFTING (Oosterhout)

Clean and Jerk

STRENGTH CLASS (Oosterhout)

Squat

GYMNASTICS (Dongen)

Muscle-Up Focus 7/8

CROSSFIT

“ISABEL” BENCHMARK WORKOUT

For Time:
30 Snatches, 43/60kg (95/130lbs)

STRENGTH CLASS (Oosterhout)

Deadlift

WEIGHTLIFTING (Oosterhout)

Snatch

CROSSFIT

“SPEEDY GONZALES”

Every 3 Minutes x 6 Rounds:

300m Row
20 Sit-Ups
10 Burpees

WEIGHTLIFTING

Clean and Jerk

GYMNASTICS

Muscle-Up 8/8 (next cycle: handstand push-up)

CROSSFIT

“MURPH” BENCHMARK WORKOUT

For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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