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 02-08-2019

CROSSFIT

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For max rounds
1x Power clean (70/45)
1x Burpee
Add one rep every round

8 minute time cap.

ZATERDAG 03-08-2019

CROSSFIT

“BURN BABY!”

8x(20:10) Wall ball (10/6)
Rest 2:00

8x(20:10) Box jumps (24/20″)
Rest 2:00

8x(20:10) KB snatch (16/12)
Rest 2:00

8x(20:10) Toes 2 Bar

GYMNASTICS

Technique: swingersclub!
Strength: push-ups

ZONDAG 04-08-2019

CROSSFIT

“Again, i did not assume your gender!”

For time:
4-player WOD, 2 male/2 female
Row 5000m
200x Pull- ups
200x Push-ups
200x Box jumps (20 inch)
100x Toes to bar

Workload has to be equaly split.

MAANDAG 22-07-2019

CROSSFIT

“-PR- TIME!”

EMOM …. min.

Every minute you do a lift!
Start snatching! if you catch it, add 5kG.
If you miss it, start squat cleaning.
Keep squat cleaning and add 5kG if you catch it.
If you miss it, start deadlifting.
Keep deadlifting and add 5KG if you lift it.
Score = 3 max lift scores combined.

WEIGHTLIFTING

Clean & Jerk focus

DINSDAG 23-07-2019

CROSSFIT

“CLOCK IN THE FACE.”

With a running clock:
3 rounds of
10 squat snatch 40/30
10 toes 2 bar

If rounds are completed before the 5.00 min TimeCap, extend with another 5.00 minutes and perform another 3 rounds. Do this with a maximum of 5 rounds.

POWERLIFTING

Squat focus

WOENSDAG 24-07-2019

CROSSFIT

“PAY THE MAN AGAIN.”

3 Rounds for time of:
15 box jumps
10 burpees over the box
5 dumbell clean & jerks, per hand 22,5/16kg

12 min. time-cap

WEIGHTLIFTING

Snatch focus

GYMNASTICS

Technique: pull-ups
Strength: Handstand push-up

DONDERDAG 15-07-2019

CROSSFIT

Benchmark “CINDY”

Perform as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

POWERLIFTING

Deadlift focus