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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

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How to get started?

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

WOD 17-03-19

Rx: 2x dumbbells individual weight
Rx+: 2x Kettlebells 20/12kg
Comp: 2x 24/16kg KB’s

20 min of Work:
2x 5m Farmer Walk
10 Deadlifts (below the knee)
2x 5m Farmer Walk
8 Hang Power Cleans
2x 5m Farmer Walk
6 Shoulder to Overhead
Rx; 10 Situps
Rx+: 20 Situps
Comp: 10 GHD Situps

Note: try to keep DB or KB work unbroken per round the first few rounds, then break up tactically

By |March 17th, 2019|Blog, WOD|

WOD 16-03-19

A: Snatch skill training

B: in buddy teams:
“Snatch & Row Benchmark”
9 Power Snatches (each)
2k Row (Together)
15 Power Snatches (each)
1k Row (Together)
21 Power Snatches (each)
500m Row (Together)

Rx: 40/30kg
Rx+: 60/40kg
Comp: 19.4

Devide the row as you want, each row half the distance in total.
Alternate in sets on the Power Snatches, each buddy makes all the repetitions.

By |March 16th, 2019|Blog, WOD|