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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 FREE introductory session is for everyone. Read more

WOD 22-09-18

TEAM WOD 22-09-18 COMMUNITY DAY

With a 60 min TC

As a team:

1 mile run with a 30 kg sandbag
Then each team member:

10 rounds (outside track)
1 wallpass
5 burpees

Then team chipper 5 rounds

10 over the box jumps
10/8 cal on ski/bike/row
10 alternating KB cleans 28/20kg
10 (Ctb) pull ups …
15 wallballs

1 mile run with a 30kg sandbag

Have fun stay safe and good luck!

By | September 22nd, 2018|Blog, WOD|

WOD 21-09-18

For time:

10 Double Unders
10 Backsquats 55/37,5kg Comp 80/55kg
15 Double Unders
9 Backsquats 60/40kg Comp 90/65kg
20 Double Unders
8 Backsquats 65/45kg Comp 100/70kg
25 Double Unders
7 Backsquats 70/50kg Comp 105/75kg
30 Double Unders
6 Backsquats 75/52,5kg Comp 110/77,5kg
35 Double Unders
5 Backsquats 80/55kg Comp 115/80kg
40 Double Unders
4 Backsquats 85/60kg Comp 120/85kg
45 Double Unders
3 Backsquats 90/65kg Comp 125/87,5kg
50 Double Unders
2 Backsquats 95/67,5kg Comp 130/90kg
55 Double Unders
1 Backsquat 100/70kg Comp 140/95kg

Build-up: Individually adjusted by coach

(Note: unbroken on the backsquats. Comp also unbroken on Double Unders; break-up = start over.)

By | September 21st, 2018|Blog, WOD|