Workout of the day3 min AMRAP of: Max rep Toes-to-bar 2 min Rest 3 min AMRAP of: Max rep Calories Echo Bike 2 min Rest 3 min AMRAP of: Max rep Sumo deadlift high pulls, 42.5kg/30kg Challenge of the month Zit 10 minuten per dag in de bodem van de squat.
Workout of the day“Gwen” Clean & Jerk 15-12- and 9 reps *Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Challenge of the month Zit 10 minuten per dag in de bodem van de squat.
Workout of the day4 rounds for time of: 30 Cal. Row 25 Weighted AbMat Sit-ups, 22.5kg/15kg 20 Dumbbell bench press, 22.5kg/15kg Challenge of the month Zit 10 minuten per dag in de bodem van de squat.
Workout of the day“Tabata Echo Bike” 1 min. Rest “Tabata dumbbell front squats, 22.5kg/15kg” 1 min. Rest “Tabata Kettlebell Swings, 24kg/16kg” *Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.*Tabata score is the total reps performed in all of the intervals. Challenge of the month Zit 10 minuten […]
Workout of the day10 rounds for time of: 30 Double-unders 3 Power snatches, 60kg/42.5kg Challenge of the month Zit 10 minuten per dag in de bodem van de squat.
Workout of the dayFor time: 21-15 and 9 reps of: Burpees Ring rows Immediately into.. 9-15 and 21 reps of: Burpees Ring rows Challenge of the month Zit 10 minuten per dag in de bodem van de squat.
Workout of the dayFor time: 60-40-20 Deadlifts, 42,5kg/30kg 30-20-10 Back squats, 42,5kg/30kg 15-10-5 Shoulder press, 42,5kg/30kg Challenge of the monthZit 10 minuten per dag in de bodem van de squat.
Workout of the day20 min. AMRAP of: 10 Cal. Row 15 Push-ups 20 AbMat Sit-ups Challenge of the monthZit 10 minuten per dag in de bodem van de squat.
Workout of the dayFor time: 60 Alternating dumbbell snatches, 22.5kg/15kg 40 Box jumps, 24″/20″ 20 Devil press, 22.5kg/15kg 40 Box jumps, 24″/20″ 60 Alternating dumbbell hang clean and jerks, 22.5kg/15kg Challenge of the month CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html
Workout of the dayFor time: 15 Front squats, 42.5kg/30kg30 AbMat Sit-ups15 Thrusters, 42.5/30kg Rest 1 minute 15 Front squats, 42.5kg/30kg30 Dumbbell rows, 22.5kg/15kg (15 links, 15 rechts)15 Thrusters, 42.5kg/30kg Rest 1 minute 15 Front squats, 42.5kg/30kg30 Push-ups15 Thrusters, 42.5kg/30kg Immediately into… 5 min. AMRAP of: 1 Deadlift + 1 Clean + 1 Hang Clean + […]
