Wij geloven erin dat elke training gevarieerd moet zijn. Wij geloven in het programmeren van workouts die bijdragen aan de vooruitgang in het dagelijks leven. Gelukkig spendeert onze Head Coach veel tijd en energie aan het maken van workouts die passen bij onze trainingsfilosofie. Onze dagelijkse workouts (WOD) zijn elke week op voorhand te zien, hieronder zie je onze CrossFit workouts van deze week:

VRIJDAG 08-11-2019

CROSSFIT

“MEMORY LANE PT. 5”

For Time:
10 Pistol Squats, alt.
50 Double-unders
20 Dumbbell Clean & Jerk, alt. @ 22,5/16kg
75 Double-unders
30 Pull-ups
100 Double-unders
20 Dumbbell Snatch, alt. @ 22,5/16kg
75 Double-unders
10 Pistol Squats, alt.
50. Double-unders

Compare score with 20-7-2018

ZATERDAG 09-11-2019

CROSSFIT

“MEMORY LANE PT. 6”

Bear Complex!

5 Rounds For Load Of:
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

GYMNASTICS

Technique: kipping + butterfly
Strength: toes-to-bar

ZONDAG 10-11-2019

CROSSFIT

“MEMORY LANE PT. 7”

For time:
400m run
20 deadlifts 60/40kg
400m run
20 hang clean 60/40kg
400m run
20 Shoulder to overhead 60/40kg
400m run
20 back squat 60/40kg

Compare with 13-12-2018

MAANDAG 28-10-2019

“TURNED UP.”

10-8-6-4-2 reps for time of:
Handstand push-ups
Strict pull-ups
10m shuttle run (each 10m = 1 rep)

WEIGHTLIFTING

Clean focus

DINSDAG 29-10-2019

“NEMESIS.”

21-18-15-12-9-6-3 reps for time of:
DB snatch @ 22,5/16kg
Row (calories)

POWERLIFTING

Deadlift focus

WOENSDAG 30-10-2019

CROSSFIT

“SPRINTER TO GAINTOWN.”

Max round in 9 minutes of:
20x DB clean @ 22.5/16kg, alternate per round
100m sprint
10x Toes to bar
5x KB pistols @ 12/8kg, alternate per round

WEIGHTLIFTING

Snatch focus

GYMNASTICS

Technique: muscle-up
Strength: Core stability

DONDERDAG 31-10-2019

“The Build Up.”

6 min for each movement to find your 1RM:
Strict overhead press
Push Press

Compare with September 7th 2019.

POWERLIFTING

Press focus