ENDURANCE-Hall 4
| 28.11 | |
| Buddy WOD | |
| A) 15 min AMRAP: | |
| – 40 cal Bike Erg | |
| – 40 KB Swings | |
| – 40 Double Unders | |
| REST 3 min | |
| Buddy WOD | |
| A) 15 min AMRAP: | |
| – 30 cal Ski Erg | |
| – 30 Burpees | |
| – 30 DB Snatches @15/10kg | |
| 30.11 | |
| Buddy WOD | |
| FOR TIME | |
| BUY IN: 60 Box Jumps Over | |
| – 100 Wall Balls | |
| – 40 cal Echo Bike | |
| – 80 Wall Balls | |
| – 60 cal Echo Bike | |
| – 60 Wall Balls | |
| – 80 cal Echo Bike | |
| – 40 Wall Balls | |
| – 100 cal Echo Bike | |
| BUY OUT : 60 Burpee Box Jumps Over | |
| RX=6/4kg | |
| RX+ 9/6kg |
U1 LITE-Hall 4
| 29.11 | WOD: |
| WOD: ”NATE’ Lite” | |
| 20 min AMRAP | |
| – 2 Pull Ups | |
| – 4 Push Ups | |
| – 8 KB Swings @24/16kg |
| 1.12 | WOD: |
| A) Snatch Complex – Build Up in weight. | |
| Every 90 sec x 8: | |
| – 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat | |
| B) WOD: ”CrossFit Open 13.1” Lite | |
| 17 min AMRAP | |
| – 40 Burpees | |
| – 30 Snatches (20/15kg) | |
| – 30 Burpees | |
| – 30 Snatches (30/20 kg) | |
| – 20 Burpees | |
| – 30 Snatches (40/25kg) | |
| – 10 Burpees | |
| Max Snatches (50/35kg) | |
| 2.12 | WOD: |
| WOD: FOR TIME | |
| – 24/18 cal Echo Bike | |
| – 50 Push Press @35/25kg | |
| – 24/18 cal Echo Bike | |
| – 50 Sumo Deadlift High Pull @35/25kg | |
| – 24/18 cal Echo Bike | |
| – 50 Wall Balls @6/4kg | |
| – 24/18 cal Echo Bike | |
| – 50 AbMat Sit Ups | |
| – 24/18 cal Echo Bike | |
| – 50 Pull Ups |
U1 FUNDAMENTALS-Back Hall 4
| 28-11-2022 | Fundamental #5 Clean & Med ball clean |
| 30-11-2022 | Fundamental #6 Push-up & Box jumps |
U1 Fit Mom-Back Hall 4
| 28-11-2022 |
| 02-12-2022 |
See, extra information per class, when signing in.
