Home2019-05-16T09:50:02+02:00
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 31-05-20

Home WOD

5x 400m Sprint (with 3 min rest between)

Make sure you so a proper warm-up for this one and follow the instructions given by coach Aviv in the video.

If you are not used to sprinting, don’t go full force on your (first) sprints. Build it up inside the workout and maybe don’t push to a 100% this training.

Set your timer; 3.2.1..GO!!

Workout explanation, movement standards and options:

By |May 31st, 2020|Blog, WOD|

WOD 30-05-20

WOD

6 Rounds for time:

10 Hang Power Clean & Jerks Rx 40/30 Rx+ 50/35 Comp 60/40kg
20 Burpee Boxjumps 24”/20”

Home WOD

10 Rounds

10 Strict Press 5L/5R
10 Squats

Use a challenging weight on both movements. The weight on the strict press can be different than the weight you want to use for the squats.

Warm-up:

3 rounds of

5-10 Pushups
10-15 Airsquats
*Stretch: hipopener/Samson stretch

After 3 rounds “build-up” the weight in another 3 rounds:

3-5 Strict Presses
5-7 Squats

Set your timer; 3.2.1..GO!!

Workout explanation, movement standards and options:

By |May 30th, 2020|Blog, WOD|

WOD 29-05-20

WOD

40 min E.M.O.M.

Min 1: 17/15 Cal Row Comp 20/17
Min 2: 4 Tireflips AHAP
Min 3: Max Reps Double Unders
Min 4: Rest

Home WOD

10 Rounds:

10 Bent over Rows 5L/5R
20 Suitcase Deadlifts 10L/10R

For this workout the core needs to be activated and the system needs to be warm.

So run, jump, bike, row and do some sit-ups or V-ups.
Example:
10min warmup: rounds of 400m Run and 10-15 situps.

Then practice the movements and build up the weight if needed.

Then just set your timer; 3.2.1..GO!!

Workout explanation, movement standards and options:

By |May 29th, 2020|Blog, WOD|