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 First Time session is for everyone. Read more
WOD 01-04-20
2x 12 min Ladder (3 min rest between)
2 Table/Towel pulls or Pullups
2 Object Ground to Overhead
2 Lateral Burpees over the Object
4-4-4/ 6-6-6/8-8-……
(After the rest, start back at 2-2-2)
pic: Coach Mark Boer in quarentine…
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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:
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: