Workout of the day
For time:
10 wall walks
30 box jumps, 24”/20”
30 strict knees-to-elbows
30 box jumps, 24”/20”
30 strict toes-to-bars
30 box jumps, 24”/20”
10 wall walks
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
“KONINGSDAG”
40 min AMRAP of:
1 Burpee
1 Air Squat
1 Push-up
1 Sit-up
2 Burpees
2 Air Squats
2 Push-ups
2 Sit-ups
3 Burpees
3 Air Squats
3 Push-ups 3 Sit-ups
…
*Continue adding 1 rep each round to each movement until time expires.
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
For time:
1:00 max calorie row
150-m farmers carry, 22.5kg/15kg
*Complete as many rounds as needed to accumulate 120/150 calories
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
12 min AMRAP of:
10 burpees
25 double-unders
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
On a 32:00 clock:
From 0:00-18:00:
For load:
Overhead squat
5-5-3-3-3-1-1-1-1-1
Perform 1 set every 2:00.
– Rest 2:00 –
From 20:00-32:00:
For time:
Row 1,700/2,000 m
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
“CrossFit Almere Team Series Workout 1”
For time:
400m run
50 synchronized alternating dumbbell snatches, 22.5kg/15kg (scaled 15/10kg)
400m run
40 synchronized single arm dumbbell overhead lunges, 22.5kg/15kg (scaled 15kg/10kg)
400m run
30 synchronized alternating dumbbell hang clean and jerks, 22.5kg/15kg (scaled 15kg/10kg)
400m run
20 synchronized single arm dumbbell burpees, 22.5kg/15kg (scaled 15kg/10kg)
*Run together
*DB single arm overhead lunge and DB single arm burpee: switch arms every 10 reps
“CrossFit Almere Team Series Workout 2”
“The other total”
1 clean
1 bench press
1 overhead squat
*Score is the total of max effort on all three lifts
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
EMOM 15:
Min. 1 | 15/12-cal. Echo bike
Min. 2 | 10 box jumps, 24”/20” + 10 burpees
Min. 3 | Rest
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
4 rounds for time:
30 single-leg squats
15 sumo deadlift high pulls, 52.5kg/35kg
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
On a 32:00 clock:
From 0:00-18:00:
For load:
Bench press
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00.
– Rest 2:00 –
From 20:00-32:00:
For time:
Run 1 mile
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
For time:
21 Dumbbell thrusters, 22.5kg/15kg
12 rope climbs
15 Dumbbell thrusters, 22.5kg/15kg
9 rope climbs
9 Dumbbell thrusters, 22.5kg/15kg
6 rope climbs
Accessory of the week
Zie glassboard in de lounge.
