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?

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


How to get started?

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

WOD 12-11-19

12 min Ladder

1-1 / 2-2 / 3-3 / 4-4 / 5-5 / 6-6 / 7-….

Hang Power Clean & Strict Press
Rx 40/30 Rx+ 50/35 Comp 60/40kg

DB boxsteps with 1 Dumbbell
Rx 17,5/12,5 Rx+ 20/15 Comp 25/17,5kg

After 12 min; 3 min rest

Then from where you ended your 12 min ladder, try to work your way back down to 1-1 in a 12 min timecap. (Keep it smooth, steady and safe.)

By |November 12th, 2019|Blog, WOD|