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 03-05-2019

CROSSFIT

“Ready to load and unload?”

EMOM 12 minutes of:
First minute: 2x clean + 1x jerk @ 80%
Second minute: 3x power snatch @ 70%

ZATERDAG 04-05-2019

CROSSFIT

“DON’T YOU KNOW, PUMP IT UP”

5 rounds for time of:

3 Muscle-ups
6 Burpee pull ups
9 Handstand push-ups
12 Pistol squats

GYMNASTICS

Techniek: Pull-ups
Strength: GHD sit-ups

ZONDAG 05-05-2019

CROSSFIT

“Why always those fran numers?”

21-15-9 reps for time of:
Push-ups
Push press 40/25 kg
Double unders
Wall balls 10/8 kg

MAANDAG 22-04-2019

CrossFit

DUMBBELL RUNNER

5 Rounds For Time of:

10 dumbell squats, 22,5/16kg (2x)
200m run

After the completion of 5 rounds, in the remaining time AHAP 1 rep squat clean. Cut off: 14 minutes

WEIGHTLIFTING

Jerk

POWERLIFTING

Presses

DINDAG 23-04-2019

CrossFit

“ALONG CAME THE DEVIL”

20 min E30SECMOM of:
1st minute: 10 push ups
2nd minute: 20 Air squats
3rd minute: 8 chest 2 bar pull ups
4th minute: 7 devil press

WEIGHTLIFTING

Jerk

POWERLIFTING

Presses

WOENSDAG 24-04-2019

CROSSFIT

“YOU GET WHAT YOU GIVE”

30 min AMRAP of:
1600m run
20 dumbell lunges, 22,5kg/16kg (2x)
15 kettlebell swings, 24/20kg
10 burpees
5 muscle ups

WEIGHTLIFTING

Snatch

POWERLIFTING

Deadlift

GYMNASTICS

Handstand walk + push-ups

DONDERDAG 25-04-2019

CROSSFIT

“BE ON TIME!”

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

If rounds are completed before the 3 min TimeCap, extend with another 3 minutes and perform another 3 rounds. Do this with a maximum of 5 rounds. (max time-cap = 15 minutes)

WEIGHTLIFTING

Snatch

POWERLIFTING

Deadlift