FS87_RCFA_3810

4 augustus 2018: Workout of the day

Workout of the day (WOD)
5 rounds for time of:
12 Synchro handstand push-ups (pairs)
12 Synchro medicine ball sit-ups (pairs), 20lbs/14lbs
15 Barbell “worm” squats, 20kg/15kg

Each round starts with one MF pair performing handstand push-ups while the other pair performs medicine ball sit-ups. Pairs will then switch and perform the other movement before moving forward as a team to the Barbell “worm” squats.

Challenge of the month – Augustus
Zoveel mogelijk inschrijvingen voor de Lowlands Throwdown

FS87_Reebok_Crossfit_Almere_7332

3 augustus 2018: Workout of the day

Workout of the day (WOD)
With a 12-minute running clock, perform:
3 min Calorie Assault Bike
3 min Kettlebell swings, 24kg/16kg
2 min Calorie Assault Bike
2 min Kettlebell swings, 24kg/16kg
1 min Calorie Assault Bike
1 min Kettlebell swings, 24kg/16kg

Challenge of the month – Augustus
Zoveel mogelijk inschrijvingen voor de Lowlands Throwdown

FS87_RCFA_5145

31 juli 2018: Workout of the day

Workout of the day (WOD)
10 rounds for time of:
50 Double-unders
10 Muscle-ups
50 Double-unders
* In teams of two. I go, you go.

Challenge of the month – Juli
In teams van 4 (mmff)):
5k SkiErg
*Elke 250m wisselen.
*Eerste plek wint een t-shirt!

FS87_RCFA_3806

30 juli 2018: Workout of the day

Workout of the day (WOD)
3 min AMRAP of:
30 Overhead squats, 60kg/42,5kg
Max Toes-to-bar

3 min Rest

2 min AMRAP of:
20 Overhead squats, 60kg/42,5kg
Max Toes-to-bar

2 min Rest

1 min AMRAP of:
10 Overhead squats, 60kg/42,5kg
Max Toes-to-bar

Challenge of the month – Juli
In teams van 4 (mmff)):
5k SkiErg
*Elke 250m wisselen.
*Eerste plek wint een t-shirt!

FS87_RCFA_4837

29 juli 2018: Newsflash!

Workout of the day (WOD)
“Wesley’s birthday WOD”
28 min AMRAP of:
1 Length handstand walk (7,5m each)
8 Power cleans, 85kg/60kg
19 Chest-to-bar pull-ups
90 Cal row
*in teams van twee.

Challenge of the month – Juli
In teams van 4 (mmff)):
5k SkiErg
*Elke 250m wisselen.
*Eerste plek wint een t-shirt!

FS87_RCFA_4834

28 juli 2018: Workout of the day

Workout of the day (WOD)
“Wesley’s birthday WOD”
28 min AMRAP of:
1 Length handstand walk (7,5m each)
8 Power cleans, 85kg/60kg
19 Chest-to-bar pull-ups
90 Cal row
*in teams van twee.

Challenge of the month – Juli
In teams van 4 (mmff)):
5k SkiErg
*Elke 250m wisselen.
*De winnaars krijgen een t-shirt!