Workout of the day
5 rounds for time of:
500m Row
20 Dumbbell snatches
Workout of the day “At home style”
5 rounds for time of:
20 Sumo deadlift high pulls
20 Hops over object
20 Snatches
20 Hops over object
Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of Deadlifts, 10 seconds of rest
20 seconds of Push-ups, 10 seconds of rest
Then, 5 rounds of Hang power cleans and Air squats
Then, 5 rounds of Burpees and Double-unders
Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
15 min AMRAP of:
20 Dumbbell weighted lunges
20 Dumbbell shoulder presses
20 Sit-ups
Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
“Cindy’s Cousin”
20 min AMRAP of:
5 Burpees
10 Push-ups
15 Air squats
Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
3 min AMRAP of:
15-12-9
Power snatches
Goblet squats
Max Jumping lunges
1:00 rest
3 min AMRAP of:
15-12-9
Push press, rechts
Push press, links
Max Push-ups
1:00 rest
3 min AMRAP of:
15-12-9
Burpees
V-ups
Max Sit-ups
Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
10 1-minute rounds of:
15 Kettlebell swings
Max Double-unders
*Rest 1 minute between rounds.
Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
20 min AMRAP of:
25 Burpees
15 Front Squats
Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
50-40-30-20-10 reps for time of:
Box Jumps
Sit-ups
Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
5 3-minute AMRAPs of:
3 Dumbbell clean and jerks, 22.5kg/15kg
6 Push-ups
9 Air squats
*Rest 1 minute between rounds.
Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
“Ellen”
3 rounds for time of:
20 Burpees
21 Dumbbell snatches, 22.5kg/15kg
12 Dumbbell thrusters, 22.5kg/15kg
*Use a single dumbbell on the snatches and a pair for the thrusters.
Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html
