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 18-03-19
For time:
30 Clean & Jerks
Rx 30/20kg Rx+ 40/30kg Comp 50/35kg
400m Run
20 Clean & Jerks
Rx 40/30kg Rx+ 50/35kg Comp 60/40kg
400m Run
10 Clean & Jerks
Rx 50/35kg Rx+ 60/40kg Comp 70/50kg
400m Run
5-4-3-2-1 Clean & Jerk AHAP
400m Run
Tc: 25 min
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
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.