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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 23-05-20

WOD

For time:

100 Hang Power Cleans @ Bodyweight

(Or as close as possible)

Home WOD

200 Hang Power Cleans 10L/10R

Warm-up and stretch the system, especially after yesterday’s WOD.

Start with a general warm-up: Run, Row, Bike, etc.
Then stretch the body: inchworms, wrist stretches.
And do some swings to activate the system by jumping the weight up:

2 Rounds:
2-3 Inchworms
10 Swings
Wrist stretches
10 Swings

Then do 2-3 practice sets to feel and set the weight and make a plan.

Set your timer: 3.2.1..GO!!

Workout explanation, movement standards and options:

By |May 23rd, 2020|Blog, WOD|

WOD 22-05-20

WOD

For time:

50-40-30-20-10*

Boxjumpovers 24”/20”
DB Snatch
DB Bent over Row

After each round 400m Run

Home WOD

50-40-30-20-10*

Boxsteps/jumps 24”/20”
DB/KB Snatch
DB/KB Bent over Row

After each round 400m Run or Jumping jacks: 50-40-30-20-10.

General warm-up first:

3 rounds of

5-10 Boxsteps/jumps
10 KB/DB Swings (Overhead if safe)

Then 3 rounds to decide on the weight and tactics:

6-10 DB/KB Snatches
6-10 DB/KB Bent over Rows

If snatches is to difficult with the weight you have, make clean and jerks instead.

Set your timer: 3.2.1..GO!!

Workout explanation, movement standards and options:

By |May 22nd, 2020|Blog, WOD|

WOD 21-05-20

WOD

For time:

500m Row
25 Burpees
400m Row
25 Burpees
300m Row
25 Burpees
200m Row
25 Burpees
100m Row
25 Burpees

Home WOD

500 Run/50 Double Unders
25 Burpees
400m Run/40 Double Unders
25 Burpees
300m Run/30 Double Unders
25 Burpees
200m Run/20 Double Unders
25 Burpees
100m Run/10 Double Unders
25 Burpees

(Or Double Under jumps)

Get your heartrate up doing a good warmup run or 5min rope jumps.

Then stretch/warmup the wrists… make some small sets of burpees; 3-5 reps.

Set your timer and 3.2.1..GO!!

Workout explanation, movement standards and options:

By |May 21st, 2020|Blog, WOD|