#workoutOfTheDay

#Patseruurtje

8x
* 4 Bench Presses - 50kg for the first two sets, 52 for the last two. My last 1RM was 62, so not bad.

EMOM 16'
* 12 Dumbbell Floor Presses with 2x15kg
* 8/8 Gorilla Rows with 2x24kg
* 40" Hollow Hold
* 40" Dumbbell Lateral Raises with 2x3kg

TABATA
* 20" Side Plank Left
* 20" Side Plank Right
* 20" Plank Hold
* 20" Mountain Climbers

Ouch.

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#workoutOfTheDay

Strength part was Tempo Back Squats

5 sets of 3 tempo back squats with 60kg on the bar.

The #Workout: "Daffodil"

For time, timecap 17'

* 40 Wall Ball Push Presses (since knee, not doing full squats) with 20lbs ball. Ouch my arms.
* 25 Toes-To-Bar. More ouch
* 40 Box Step Overs
* 25 Toes-To-Bar
* 40 Wall Ball Push Presses (kill me)

Finished in 14'27"

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#workoutOfTheDay

Easter #wod! Collect all the egg colors, do a #workout when you find one, in teams.

Blue:
3x
Person 1:
* 20m Walking Lunges
* 10 Air Squats
Person 2:
* Wallsit

Yellow:
* 30 High-Five Sit-Ups
* 20 Synchro Burpees
* 10 High-Five Push-Ups

Purple:
3x
* 5 Synchro Shuttle Runs (8m there and back = 1)
* 10 Synchro Dumbbell Snatches

Green:
3x
* 20 Synchro Plate To Overheads
* 15 Synchro Knee Raises
* 10 Synchro Box Step Overs

Pink:
* 21 kcal Row You-Go-I-Go
* 21 kcal Ski You-Go-I-Go
* 21 kcal Echo Bike You-Go-I-Go

Orange:
* 30 Wall Walks You-Go-I-Go

Good fun. #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

#workoutOfTheDay #core class

Warm-up:
* 800m Bike Erg
* 8kcal on every machine (Bike Erg, Ski Erg, Row Erg, Echo Bike)

4x
* 30" Plank Shoulder Taps
* 30" Dead Hang
* 30" Hollow Hold
* 30" Glute Bridges
* 1' Rest

EMOM 25'
* 15 Crunches
* 15 Hanging Leg Raises
* 40" Side Plank
* 4x6" Ab Rollouts with barbell
* 1' Rest

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#workoutOfTheDay

#workout: "Clean House"

8x

* 600m Bike Erg
* 10 Kipping Handstand Push-Ups
(on 6cm plates + abmat - 2cm less than last time!)

Rest 1' between sets

Results:
1'33" (did only 400m on the bike)
1'55" (630m)
2'04" (630m)
2'07" (630m)
2'07" (630m)
2'15" (630m)
2'10" (630m)
2'11" (630m)

I miscalculated how long it'd take me, so the first round I only did 400m on the bike. I corrected by doing 30m extra each round afterwards.

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#workoutOftheDay

It was a #patseruurtje today

4x
* 8 Back Squats @ 65% 1RM - 73kg.

First time in quite a while I've attempted squats, being very careful to feel my knee. Also using Zeus knee sleeves, which do help quite a bit actually - they keep my knees nice and warm and there's some support there.

EMOM 16'
* 8/8 Single Leg Kettlebell Deadlifts
* 15 Goblet Squats
* 10/10 Pallof Presses
* 15 American Kettlebell Swings

Everything with a 16kg kettlebell. It went fairly well, all things considered.

#wod #crossfit #workout #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting