Workout of the day
For time:
50 Strict pull-ups
100 Hand release push-ups
5k Row
Challenge of the month – Januari
Met de hele box:
AMRAP Calorie Echo Bike
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
“Rodney 42”
42-30 and 18 reps for time of:
Box jump overs, 24″/20″
Wallball shots, 20lbs/14lbs
Challenge of the month – Januari
Met de hele box:
AMRAP Calorie Echo Bike
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
“CrossFit Total II
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Challenge of the month – Januari
Met de hele box:
AMRAP Calorie Echo Bike
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
For time:
500m Row
Then:
3 rounds of:
7 Thrusters, 70kg/47,5kg
7 Muscle-ups
Then:
500m Row
Challenge of the month – Januari
Met de hele box:
AMRAP Calorie Echo Bike
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
For time:
500m Row
Then:
3 rounds of:
7 Thrusters, 70kg/47,5kg
7 Muscle-ups
Then:
500m Row
Challenge of the month – Januari
Met de hele box:
AMRAP Calorie Echo Bike
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
“Grace”
For time:
30 Clean and jerks, 60kg/42,5kg
Challenge of the month – Januari
Met de hele box:
AMRAP Calorie Echo Bike
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
For time:
100/70 Calorie Bike
100 Pull-ups
100 Box jump overs, 24”/20”
100 Ring dips
* In teams van twee.
Challenge of the month – Januari
Met de hele box:
AMRAP Calorie Echo Bike
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
Back squat 3-3-3-3-3-3-3
Challenge of the month – Januari
Met de hele box:
AMRAP Calorie Echo Bike
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
5 min AMRAP of:
9 Handstand push-ups
6 Burpees
3 Snatches, 75kg/52,5kg
Challenge of the month – Januari
Met de hele box:
AMRAP Calorie Echo Bike
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
20 min AMRAP of:
2 Rope climbs
20 Pistols, alternating
40 Double-unders
Challenge of the month – Januari
Met de hele box:
AMRAP Calorie Echo Bike
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
