3 april 2021: Workout of the day

Workout of the day
“Tabata Echo Bike”
1 min. Rest
“Tabata dumbbell front squats, 22.5kg/15kg”
1 min. Rest
“Tabata Kettlebell Swings, 24kg/16kg”

*Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
*Tabata score is the total reps performed in all of the intervals.

Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.

2 april 2021: Workout of the day

Workout of the day
10 rounds for time of:
30 Double-unders
3 Power snatches, 60kg/42.5kg

Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.

1 april 2021: Workout of the day

Workout of the day
For time:
21-15 and 9 reps of:
Burpees
Ring rows

Immediately into..

9-15 and 21 reps of:
Burpees
Ring rows

Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.

31 maart 2021: Workout of the day

Workout of the day
For time:
60-40-20
Deadlifts, 42,5kg/30kg
30-20-10
Back squats, 42,5kg/30kg
15-10-5
Shoulder press, 42,5kg/30kg

Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.

30 maart 2021: Workout of the day

Workout of the day
20 min. AMRAP of:
10 Cal. Row
15 Push-ups
20 AbMat Sit-ups

Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.

29 maart 2021: Workout of the day

Workout of the day
For time:
60 Alternating dumbbell snatches, 22.5kg/15kg
40 Box jumps, 24″/20″
20 Devil press, 22.5kg/15kg
40 Box jumps, 24″/20″
60 Alternating dumbbell hang clean and jerks, 22.5kg/15kg

Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html

28 maart 2021: Workout of the day

Workout of the day
For time:
15 Front squats, 42.5kg/30kg
30 AbMat Sit-ups
15 Thrusters, 42.5/30kg

Rest 1 minute

15 Front squats, 42.5kg/30kg
30 Dumbbell rows, 22.5kg/15kg (15 links, 15 rechts)
15 Thrusters, 42.5kg/30kg

Rest 1 minute

15 Front squats, 42.5kg/30kg
30 Push-ups
15 Thrusters, 42.5kg/30kg

Immediately into…

5 min. AMRAP of:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk

Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html

27 maart 2021: Workout of the day

Workout of the day
For time:
15 Front squats, 42.5kg/30kg
30 AbMat Sit-ups
15 Thrusters, 42.5/30kg

Rest 1 minute

15 Front squats, 42.5kg/30kg
30 Dumbbell rows, 22.5kg/15kg (15 links, 15 rechts)
15 Thrusters, 42.5kg/30kg

Rest 1 minute

15 Front squats, 42.5kg/30kg
30 Push-ups
15 Thrusters, 42.5kg/30kg

Immediately into…

5 min. AMRAP of:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk

Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html

26 maart 2021: Workout of the day

Workout of the day
3 rounds, each for time of:
20 Hand release push-ups
25 Box jumps, 24″/20″
500m Row
*Rest 3 min. between rounds

Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html

25 maart 2021: Workout of the day

Workout of the day
15 min. AMRAP of:
80 Double-unders
16 Kettlebell swings, 24kg/16kg
16 Kettlebell lunges, 24kg/16kg

Challenge of the month
CFABingoChallenge: https://www.crossfitalmere.nl/cfa_bingochallenge.html