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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 14-09-20

WOD

7 Rounds for time:

30 Double Unders Rx+ 40 Comp 50
15 Wallballs Rx+ 20 Comp 25
20 Situps Rx+ 10 Toes to bar Comp 15 T2B

Home WOD

10 rounds of:

6 Kb/Db Hang snatch
12 Kb/Db Hang power cleans
36 Double Unders
(use 2xkb/db or do the reps on the left AND the right side)

Warm-up:

3 min Rope jumps (single- and double unders)

4 Rounds:
(First 2 rounds with a single weight, then 2 rounds with double KB/DB’s if possible)

5 Hang Power Cleans L & R
3 Hang Snatches L & R
Then 2 rounds

#NoCompromise

By |September 14th, 2020|Blog, WOD|

WOD 13-09-20

WOD

3x 7 min in Buddy-teams (3 min rest between)

Buddy 1:
6 Lateral Burpees over the Bar
5 Deadlifts
4 Hang Power Cleans
3 Shoulder to Overhead
Rx 40/30 Rx+ 50/35 Comp 60/40kg

Buddy 2: Row for max distance

Home WOD

A: 6 rounds of:
2 Wallwalks
30s L-Sit hold / Hollow hold
*rest as needed

B: 6 rounds of:
Max reps tempo push ups (3-2-X-0)
*lower in 3s, 2s hold in bottom just above the floor, press up and lower directly into the next rep (no rest in top position)
*rest as needed

#NoCompromise

By |September 13th, 2020|Blog, WOD|

WOD 12-09-20

WOD

10 Rounds for time (30 min Tc)

Rx
1-3 Strict Pullups
5 Barbell Bent Over Rows 40/30kg
10 Benchpress on Floor station 40/30kg

Rx+
5 Strict Pullups
5 Barbell Bent Over Rows 60/40kg
10 Benchpress on Floor station 60/40kg

Comp
3 Weighted Pullups
5 Strict Pullups
7 kipping/butterfly Pullups
10 Benchpress on Floor station 80/55kg

Home WOD

30-25-20-15-10 reps

Kb/Db (Suitecase) Deadlifts
Kb/Db Floor press
Kb/Db Goodmornings (hold weight behind the neck)

This workout can be done with 1 or 2 weights.
When the single weight is heavy, you can spread the reps between Left and Right. When your weight is light you can do the reps on both the Left AND Right.

Warm-up in 3 rounds of:

5-10 Suitcase Deadlifts L&R
5-10 Floorpresses L&R
5-10 Goodmornings

Set your timer; 3.2.1..GO!!

#NoCompromise

By |September 12th, 2020|Blog, WOD|