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whatiscrossfit

What is Crossfit?

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.  Read more

What to expect

What to expect?

We pride ourselves on working with athletes of all different types and ability levels and making them better. Read more

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How to get started?

It doesn’t matter what your current fitness level is – our FREE introductory session is for everyone. Read more

WOD 23-04-17

5 Rounds for time:

2 Rope climbs (legless)  Comp: L-sit

400m Run

15 Overhead squats 40/25kg  Comp: 50/35kg

16 Knees to Elbows

Build-up: Indivudually adjusted by coach

ENDURANCE WOD:

Up & Down Ladder for time:

200m Run at Fast pace

200m Run at Easy pace

200m Run at Fast pace

200m Run at Easy pace

300m Run at Fast pace

200m Run at Easy pace

200m Run at Fast pace

200m Run at Easy pace

300m Run at Fast pace

200m Run at Easy pace

400m Run at Fast pace

200m Run at Easy pace

Total: 4100m

By |April 23rd, 2017|Blog, WOD|

WOD 22-04-17

Benchmark saturday: “GATOR”

Group:

8 rounds for time

5 Frontsquats 70/50kg

26 Handrelease Pushups

Comp: Workout RX’d

Build-up:

individually adjusted by coach

By |April 22nd, 2017|Blog, WOD|

WOD 21-04-17

35min of Buddy team work:

(Divide the reps as a team)

25 KB Snatch 24/16kg  Comp: 32/24kg

25 Toes to Bar

25 Wallballs 20/14#

25 Pullups  Comp: Chest 2 Bar Pullups

25 Sandbag Boxsteps 20″ 30/20kg  Comp: 40/30kg

50 KB Snatch 24/16kg  Comp: 32/24kg

50 Toes to Bar

50 Wallballs 20/14#

50 Pullups  Comp: Chest 2 Bar Pullups

50 Sandbag Boxsteps 20″ 30/20kg  Comp: 40/30kg

100 KB Snatch 24/16kg  Comp: 32/24kg

100 Toes to Bar

100 Wallballs 20/14#

100 Pullups  Comp: Chest 2 Bar Pullups

100 Sandbag Boxsteps 20″ 30/20kg  Comp: 40/30kg

200, 200, 200, 200

Build-up:

Individually adjusted by coach

By |April 21st, 2017|Blog, WOD|