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 FREE introductory session is for everyone. Read more
WOD 09-11-18
Tabata “Madness”
1: Row/Bike/Ski
*3 min rest
2: Russian Kettlebell Swings 20/12kg Comp 24/16kg
*3 min rest
3: Hang Dumbell Snatches 15/10kg Comp 20/15kg
*3 min rest
4: Toes to Bar
(Complete a full Tabata cycle on a station, 8 rounds of 20s work/10s rest, before rotating to the other.)
Build-up: Individually adjusted by coach
WOD 08-11-18
A: For time (with a 20 min tc)
20 Push Jerks 40/30kg Comp 60/40kg
20 Backward stepping Lunges
15 Push Jerks 50/35kg Comp 70/50kg
15 Backward stepping Lunges
10 Push Jerks 60/40kg Comp 80/55kg
10 Backward stepping Lunges
5 Push Jerks 70/50kg Comp 90/65
5 Backward stepping Lunges
B: For max weight (with a 20 min tc)
1-1-1-1-1 (split) Jerk
ENDURANCE WOD
35 min AMRAP:
10m Sprint
1 Burpee
20m Sprint
2 Burpees
30-3, 40-4, 50-5, 60-6, 70-7, 80-8, 90-9, 100-10
1k Run
📸 Guido Holtman
WOD 07-11-18
25 min AMRAP:
5 Pullups Comp Strict PU’s
5 Devil Presses (2 DB’s) 20/15kg Comp 25/17,5kg
5 Hang Power Cleans 60/40kg Comp 90/65kg
Build-up: Individually adjusted by coach