Workout of the day
Tabata Push press, 35kg/25kg
Tabata Box jumps, 20″
Tabata Burpees over the bar
Workout of the day “At home style”
Tabata Push press
Tabata Box jumps/Lunges
Tabata Burpees over object
Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
500m row
Then;
30-20-10
Dumbbell snatches, 22,5kg/15kg
Push-ups
Then;
500m row
Then;
30-20-10
Single arm dumbbell front squats, 22.5kg/15kg
Sit-ups
Then;
500m row
Workout of the day “At home style”
100 Double-unders
Then;
30-20-10
Object snatches
Push-ups
Then;
100 Double-unders
Then;
30-20-10
Single arm object front squats
Sit-ups
Then;
100 Double-unders
Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
8 rounds for time of:
7 Push jerks, 52.5kg/35kg
6 Burpees
Workout of the day “At home style”
8 rounds for time of:
7 Push jerks
6 Burpees
Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
5 rounds for time of:
500m Row
20 Box jumps, 24″/20″
20 Lunges
Workout of the day “At home style”
5 rounds for time of:
10 Burpees
20 Box jumps
20 Lunges
Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
3 rounds for reps of:
1 min Push-ups
1 min Front squats, 42.5kg/30kg
1 min Double-unders
1 min Kettlebell swings, 24kg/16kg
1 min Rest
Workout of the day “At home style”
3 rounds for reps of:
1 min Push-ups
1 min Front squats
1 min Jumping jacks
1 min Swings
1 min Rest
Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
2 Rounds for time of:
100 Calories Row
100 Single Arm Dumbbell Hang Clean and Jerks, 22.5kg/15kg
*In teams van twee. Wissel elke 25 calorieën.
Workout of the day “At home style”
2 Rounds for time of:
300 Double-unders
100 Single Arm Hang Clean and Jerks
*In teams van twee. Wissel elke 50 double-unders.
Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
15 min AMRAP of:
9 Single Arm Devil Press, 22.5kg/15kg
15 Sit-ups
21 Box Jump Overs, 24″/20″
Workout of the day “At home style”
15 min AMRAP of:
9 Single Arm Devil Press
15 Sit-ups
21 Hops over object
Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
For time:
50/35 Calories Echo Bike
Then, 21-15-9 reps for time of:
Thrusters, 42.5kg/30kg
Burpees
Workout of the day “At home style”
For time:
250 Double-unders
Then, 21-15-9 reps for time of:
Thrusters
Burpees
Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
20 min AMRAP of:
3 Calories Row
3 Dumbbell bench press, 22.5kg/15kg
6 Calories Row
6 Dumbbell bench press, 22.5kg/15kg
9 Calories Row
9 Dumbbell bench press, 22.5kg/15kg
12…
12…
*Continue to add 3 reps after each round.
Workout of the day “At home style”
20 min AMRAP of:
3 Down ups
3 Bent over rows
3 Floor presses
6 Down ups
6 Bent over rows
6 Floor presses
9 Down ups
9 Bent over rows
9 Floor presses
12…
12…
12…
*Continue to add 3 reps after each round.
Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html
Workout of the day
50-40-30-20-10 reps for time of:
Air squats
Double-unders
Sit-ups
Workout of the day “At home style”
50-40-30-20-10 reps for time of:
Air squats
Jumping jacks
Sit-ups
Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html
