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 19-07-2019

CROSSFIT

“16 MINUTES OF PAIN.”

EMOM 16 minutes of:
Odd minutes: 6x front squat 80%
Even minutes: 30 seconds all out row for max kcal

ZATERDAG 20-07-2019

CROSSFIT

“THE HEAVY”

Team WOD -> 3-man team

FOR TIME:
Run 800m
60x Power clean 90/70kg
60x Thrusters 60/40kg
Row 2000m
60x Deadlifts 120/90kg
60x Back squat 100/80kg

Run as a team.

GYMNASTICS

To be announced.

ZONDAG 21-07-2019

CROSSFIT

“REMEMBER THAT TUESDAY DIP?”

For Time:
100m Double kb OH Lunge 16/12 kg
50 Double kb Thrusters 16/12 kg
1600m run

Compare to 11 jun. 2019

MAANDAG 08-07-2019

CROSSFIT

“A nice present for you.”

16 min. AMRAP.
10/12 kcal Row
12 Pull-ups
12 Power cleans 50/35 kg

WEIGHTLIFTING

Snatch focus

POWERLIFTING

Deadlift focus

DINSDAG 09-07-2019

CROSSFIT

“I raise with 10.”

For Time:
50 Toes 2 bar
60 Wall-balls
70 box jumps
80 sit-ups
90 double-unders
100m sandbag carry

WEIGHTLIFTING

Snatch focus

POWERLIFTING

Deadlift focus

WOENSDAG 10-07-2019

CROSSFIT

“I don’t like gymnastics.”

9 min AMRAP of:
5 toes 2 bar
5 pull-ups
5 chest 2 bar pull ups
5 muscle ups

WEIGHTLIFTING

Clean and Jerk focus

POWERLIFTING

Squat focus

GYMNASTICS

Skill: handstand push-up
Strength: Core circuit

DONDERDAG 11-07-2019

CROSSFIT

“Wobbly down the stream.”

30 OH dumbell lunges
100m Row
25 OH dumbell lunges
200m Row
20 OH dumbell lunges
300m Row
15 OH dumbell lunges
400m Row
10 OH dumbell lunges
500m Row

WEIGHTLIFTING

Clean and Jerk focus

POWERLIFTING

Squat focus