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Workouts

Ready to give it all and break your new record?

HOME WOD 1

WORKOUT by Ken Gevers, coach and co-owner of CrossFit Kapellen

Squatting Annie
50 – 40 – 30 – 20 – 10

  • Double Unders
  • Sit-ups
  • Squats
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Home WOD 2

WORKOUT by Ken Gevers, coach and co-owner of CrossFit Kapellen

42-30-18

  • Dumbbell Snatch

21-15-9

  • Burpees over Dumbbell
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Home WOD 3

WORKOUT by Kriss Kross, headcoach at CrossFit Da Vinci and owner of Teamkross program

EMOM 9′

  • 8 Devil Presses (Scaling: 6 Devil Presses)
  • 16 Goblet Squats (Scaling: 10 Goblet Squats)
  • 48 DU (Scaling: 20 DU or 48 SU)

+ 2 ROUNDS FOR TIME

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HOME WOD 4

WORKOUT by Kriss Kross, headcoach at CrossFit Da Vinci and owner of Teamkross program

12' Windows (no break between 2 AMRAPs)

AMRAP 7′

  • 6 Strict HSPUs
  • 12 Pistol Squats
  • 18 Ground to Overhead

AMRAP 5′

  • 3 Strict HSPUs
  • 6 Pistol Squats
  • 9 Ground to Overhead
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HOME WOD 5

WORKOUT by Debbie Verstraeten, coach and co-owner of CrossFit Brug6

AMRAP 5′ – Rest 3′ – REPEAT

  • 3 Box Jumps
  • 5 Dumbbell Thrusters
  • 7 Burpees
  • 9 Dumbbell Squats
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HOME WOD 6

WORKOUT by Debbie Verstraeten, coach and co-owner of CrossFit Brug6

10-9-8-7-6-5-4-3-2-1

  • Burpees Box Jumps
  • Sit-ups

+ 2 Shuttle Sprints (10m) after every set

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