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Athlete Date Sort Location Workout Name Description Results
Gunther Hoffmann 03/07/2012 CrossFit Gym Project None In teams van 2
10 RFT:

10 Thrusters
10 Pull-Ups
400 Meter Run

(vb., Ronde 1 Partner A doet 10 thrusters, Partner B doet 10 Pull-Ups, partner A sprint 400 meter).		 30m 01s
Performed as RX
Gunther Hoffmann 02/28/2012 CrossFit Gym Project Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 25 reps
Workout Scaled
Gunther Hoffmann 02/27/2012 CrossFit Gym Project None Deadlift 6-6-6-6 80-80-90-100 kgs
Performed as RX
Gunther Hoffmann 02/27/2012 CrossFit Gym Project None Box Jump 6-6-6-6 1 m
Performed as RX
Gunther Hoffmann 02/27/2012 CrossFit Gym Project None 3 RFT:

15 Pull-Ups

25 Kettlebell Swings

Loop 400 Meter		 14m 31s
Workout Scaled
Gunther Hoffmann 02/24/2012 CrossFit Gym Project None 5 X:

Deadlift 8 reps

Rust 45 seconden

Turkish Get-Ups x 3 reps each arm

Rust 45 seconden

Russian Step-Ups 10 reps each leg

Reut 45 seconden

Strict Dumbbell Overhead Press 8

Rust 45 seconden		 Deadlift 70 kgs
Turkish Get-Ups 12 kgs
Russian Step-Ups 48 kgs
Strict Dumbbell Overhead Press 32 kgs
Performed as RX
Gunther Hoffmann 02/23/2012 CrossFit Gym Project None Deadlift 3
Deadlift 2
Deadlift 1-1-1-1		 60-90-120-130-140-150 kgs
Performed as RX
Gunther Hoffmann 02/23/2012 CrossFit Gym Project Lucky Sevens 7' AMRAP

7 Box Jumps
7 Burpees
7 Kettlebell Swings (24/16 kg)		 4 rounds 7 reps
Performed as RX
Gunther Hoffmann 02/22/2012 CrossFit Gym Project None Back Squat 5
Back Squat 3
Back Squat 1-1-1-1

Tussen elke reeks 2' rust en max reps pullup		 40-50-70-80-90-100 kgs
Performed as RX
Gunther Hoffmann 02/22/2012 CrossFit Gym Project None 1 set van max reps

85% Back Squat (van je eerder behaalde 1RM)		 6 reps
Performed as RX
Gunther Hoffmann 02/21/2012 CrossFit Gym Project None In groep van 3, met telkens 1 persoon die aan het werken is:

1800 Meter aflossings Run
180 Kettlebell Swings
90 Ring Dips
90 Push-Ups
1800 Meter Relay Run		 18m 36s
Performed as RX
Gunther Hoffmann 02/16/2012 CrossFit Gym Project None 4 X:

Bench Press x 2-4 reps

Rust 90 seconden

Ring Rows x 8-10 reps
(Probeer zo horizontaal mogelijk te gaan, steeds actieve vormspanning gedurende de hele beweging billen en buik opgespannen!)

Rust 90 seconden		 70 kgs
Performed as RX
Gunther Hoffmann 02/16/2012 CrossFit Gym Project None 4 X:
In 3 minuten:

Run 400 Meter
10 Burpees
Double-Unders x Max Reps

Rust 3 minuten

- Je score is het aantal double-unders in elke set.		 1 reps
Performed as RX
Gunther Hoffmann 02/15/2012 CrossFit Gym Project None 4 X:

Power Clean x 1.1
(rust 10 seconden tussen de lifts)

Rust 60 seconden

Toes to Bar x 6-10 reps

Rust 60 seconden		 60 kgs
Performed as RX
Gunther Hoffmann 02/15/2012 CrossFit Gym Project None 5 X max reps:

30 seconden Kettlebell Swings (M32/V24 kg)

Rust 30 seconden

30 seconden Flutter Kicks
( http://youtu.be/t_ONDu5SL30 )

Rust 30 seconden		 91 reps
Workout Scaled
Gunther Hoffmann 02/14/2012 CrossFit Gym Project Murph For time:

1 mile Run (1,6km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (1,6km)

Verdeel de pull-ups, push-ups, en squats naar eigen kunnen. Start en finish met een run van 1,6km		 47m 29s
Workout Scaled
Gunther Hoffmann 02/13/2012 CrossFit Gym Project None 4 X :
Bulgarian Split Squat x 6-8 reps elk been

Rust 45 seconden

Single-Arm Trap 3 Raises x 8-10 reps each arm
( http://youtu.be/mcd7dFAfpEw )

Rust 45 seconden		 0-0-8-12-16-20 kgs
3.4-3.4-3.4-3.4-3.4-5-5 kgs
Performed as RX
Gunther Hoffmann 02/13/2012 CrossFit Gym Project None 4 X max reps van:

45 seconden DumbBell Burpees (M15/V10 kg)
(Handen blijven naast het lichaam tijdens de sprong)
45 seconden rust

45 seconden Sit-Ups

45 seconden rust		 152 reps
Performed as RX
Gunther Hoffmann 02/09/2012 CrossFit Gym Project None 3 RFT

30 Thrusters
20 Toes to Bar		 9m 27s
Workout Scaled
Gunther Hoffmann 02/09/2012 CrossFit Gym Project None Back Squat 5-5-5-5-5 40-50-60-70-70 kgs
Performed as RX