Workout of the day
3 rounds for time of:
150 Double-unders
50m Walking lunges
800m Run
Challenge of the month
For time:
250m Row
Workout of the day
“CrossFit Lowlands Throwdown Qualifier 20.1”
30/20 Calorie row
30/30 Clean & jerks, 60/40 KG
20/15 Calorie row
20/20 Clean & jerks 80/55 KG
10/7 Calorie row
10/10 Clean & jerks 100/70 KG
5/3 Calorie row
5/5 Clean & jerks 120/85 KG
“CrossFit Lowlands Throwdown Qualifier 20.2”
7 min AMRAP of:
3 Toes to bar
3 Overhead squats
3 Lateral burpees over the bar
6 Toes to bar
6 Overhead squats
6 Lateral burpees over the bar
9 Toes to bar
9 Overhead squats
9 Lateral burpees over the bar
*keep adding 3 repetitions, per movement, per round.
“CrossFit Lowlands Throwdown Qualifier 20.3”
For Time:
60 Box jump overs, 24/20″
60 Alternating dumbbell shoulder to overhead, 22,5/15 KG
30 Chest to bar pull ups
40 Box jump overs, 30/24″
40 Handstand push-ups
20 Bar muscle-ups
Challenge of the month:
Week 1:
For time:
250m Row
Workout of the day
15 min AMRAP of:
1 Snatch, 70kg/47.5kg
3 Strict pull-ups
6 Hand-release push-ups
9 Air squats
Challenge of the month
For time:
250m Row
Workout of the day
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Challenge of the month
For time:
250m Row
Workout of the day
5 rounds for time of:
7 Muscle-ups
21 Hang power cleans, 60kg/42.5kg
Challenge of the month
For time:
250m Row
Workout of the day
Bench press
3-3-3-3-3-3-3-3
Challenge of the month
For time:
250m Row
Workout of the day
“Karen”
For time:
150 Wallball shots, 20lbs/14lbs
Challenge of the month
For time:
250m Row
Workout of the day
For time:
5K Run
Challenge of the month
For time:
250m Row
Workout of the day
For time:
5K Run
Challenge of the month
Wallball shot ladder
*add 5 reps every day
Workout of the day
“Josh”
For time:
21 Overhead Squats, 42.5kg/30kg
42 Pull-ups
15 Overhead Squats, 42.5kg/30kg
30 Pull-ups
9 Overhead Squats, 42.5kg/30kg
18 Pull-ups
Challenge of the month
Wallball shot ladder
*add 5 reps every day
