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FUN & FITNESS

whatiscrossfit

What is Crossfit?

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

whattoexpect

What to expect?

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

howtogetstarted

How to get started?

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

WOD 21-07-19

Buddy-team AMRAP (Compare to 21-07-18)

A: 10 min AMRAP

15 Cal Assaultbike

20 Wallballs 20/14#

*3 min Rest

B: 10 min AMRAP

10 Toes to Bar

5 Muscle-ups (or MU transitions)

*3 min Rest

C: 10 min AMRAP

5 Fatbar Hang Power Clean & Jerk Rx 40/30 Rx+ 50/35 Comp 70/50kg

10 Boxjumps 24″/20″

(Note: both buddies are working at the same time. Each on 1 of the 2 stations. Once both buddies did their reps, change positions.)

By |July 21st, 2019|Blog, WOD|

WOD 20-07-19

Deadlift/Row Ladder for time:

(Compare to 20-07-18)

500m Row

30 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg

400m Row

20 Deadlifts Rx 60/40 Rx+ 80/55 Comp 100/70kg

300m Row

10 Deadlifts Rx 80/55 Rx+ 100/70 Comp 140/100kg

200m Row

5 Deadlifts Rx 100/70 Rx+ 120/85 Comp 160/115kg

Buy-out: 150 Double Unders Comp 250 DU’s

By |July 20th, 2019|Blog, WOD|