Workout of the day
Bench press
5-5-5-5-5
Weighted Pull-ups
3-3-3-3-3
Challenge of the month
“100 Day Burpee Challenge”
Workout of the day
“Fight Gone Bad!”
3 rounds for reps of:
1 min Wallball shots, 20lbs/14lbs
1 min Sumo deadlift high pull, 35kg/25kg
1 min Box jumps, 20”
1 min Push press, 35kg/25kg
1 min Row (cal)
1 min Rest
Challenge of the month
“100 Day Burpee Challenge”
Workout of the day
15 min. AMRAP of:
400m Run
4 Muscle-ups
40 Double-unders
Challenge of the month
Start with 15m farmer walk (2 dumbbells)
*Add 15m each day.
Workout of the day
15 min. AMRAP of:
400m Run
4 Muscle-ups
40 Double-unders
Challenge of the month
Start with 15m farmer walk (2 dumbbells)
*Add 15m each day.
Workout of the day
21-15 and 9 reps for time of:
Shoulder-to-Overhead, 52.5kg.35kg
Chest-to-bar pull-ups
Challenge of the month
Start with 15m farmer walk (2 dumbbells)
*Add 15m each day.
Workout of the day
For time:
10K Row
* In teams van drie/vier.
* Wissel elke 250m.
Challenge of the month
Start with 15m farmer walk (2 dumbbells)
*Add 15m each day.
Workout of the day
For 3 cycles:
AMRAP in 3 min. of:
5 Overhead Squats, 52.5kg/35kg
7 Toes-to-Bar
9 Handstand Push-ups
*Rest 1 min between each cycle.
*For each cycle restart the AMRAP.
Challenge of the month
Start with 15m farmer walk (2 dumbbells)
*Add 15m each day.
Workout of the day
“CrossFit Games Open 17.1”
For time:
10 dumbbell snatches, 22.5kg/15kg
15 burpee box jump-overs, 24”/20”
20 dumbbell snatches, 22.5kg/15kg
15 burpee box jump-overs, 24”/20”
30 dumbbell snatches, 22.5kg/15kg
15 burpee box jump-overs, 24”/20”
40 dumbbell snatches, 22.5kg/15kg
15 burpee box jump-overs, 24”/20”
50 dumbbell snatches, 22.5kg/15kg
15 burpee box jump-overs, 24”/20”
Challenge of the month
Start with 15m farmer walk (2 dumbbells)
*Add 15m each day.
Workout of the day
Back Squat 3-3-3-3-3
Challenge of the month
Start with 15m farmer walk (2 dumbbells)
*Add 15m each day.
Workout of the day
For time:
120 Calorie Echo Bike
120 Dumbbell Deadlifts, 22.5kg/15kg
240m Sled Push
* In teams van vier. I go, you go.
Challenge of the month
Start with 15m farmer walk (2 dumbbells)
*Add 15m each day.
