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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 30-03-20

At least 7, up to 10 rounds (Max 40 min Tc)

300m Run or 90 sec Jumping Jacks
25 (Backpack) Russian Swings
20 (Backpack) Squat Cleans
15 Over the Backpack/object Hops

Warm-up: 2-3 Rounds of: 10-15 Airsquats, 2-3 inchworms, 3-5 Burpees. Into 3 rounds of 10 Russian Swings, 5-6 Squat Cleans, 3-4 Over the object Hops/Steps.

Set your timer to the timeframe you want…

3.2.1..GO!

Workout explanation, movement standards and options:

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

WOD 29-03-20

7 Rounds

60sec Goodmorning into squat
60sec Side plank (30s R/ 30s L)
60sec Rest

Warm-up: start with some hip-openers, inchworms and Samson stretches (or follow Volcmar’s mobility flow from our Instagram and YouTube chanel). Then warm up in 3-4 rounds from Bodyweight to light weight to workout/challenging weight and practice and build up your side plank.

Set an Every Minute On the Minute timer for 21 minutes; 3.2.1..GO!!

Workout explanation, movement standards and options:

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