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 26-04-2019

CROSSFIT

“UNITED AS ONE!”

As a 2-person team, AMRAP 20 minutes of:
15 deadlifts, 100/70kg
15 box jump overs, 24″/20″

ZATERDAG 27-04-2019

CROSSFIT

“KINGSDAY VIBES!”

4 rounds for time of:
50 double-unders
25 wall ball shots
10 handstand push-ups

GYMNASTICS

Handstand walk + push-ups

ZONDAG 28-04-2019

CROSSFIT

“LINCHPIN SKILLS!”

For completion, not time:
1 Overhead Squat
2 Bar Muscle-ups
2 Overhead Squats
4 Bar Muscle-ups
3 Overhead Squats
6 Bar Muscle-ups
4 Overhead Squats
8 Bar Muscle-ups
5 Overhead Squats
10 Bar Muscle-ups

Overhead Squats at 85% of 1RM.

Cut off: 12 minutes.

MAANDAG 15-04-2019

CrossFit

“READY UP.. MURPH IS COMING”
14 minute AMRAP of:
10 push ups
20 toes 2 bar
30 air squats
400m run.

WEIGHTLIFTING

Snatch

POWERLIFTING

Deadlifts

DINSDAG 16-04-2019

CrossFit

“Could you be a cop?”

Row 500M for time

3 min. rest

5 minute EMOM of:
Min 1. 7 strict pull ups
Min 2. 45 air squats
Min 3. 30 push ups
Min 4. 40 sit ups
Min 5. 15 burpees

3 min. rest

1600M run with a timecap of 7 minuut 50 sec.

People who are waiting for a rower are doing strength.

WEIGHTLIFTING

Snatch

POWERLIFTING

Deadlifts

WOENSDAG 17-04-2019

CROSSFIT

“DON’T WASTE MY TIME”

FOR TIME:
45 Thrusters
45 Burpees over bar (facing)

Timecap = 8 min.

You can mix up the reps and exercises as much as u like (5 thrusters, 5 burpees, 7 thrusters, 7 burpees).

WEIGHTLIFTING

Cleans

POWERLIFTING

Squats

GYMNASTICS

Skillwork: pull-ups + HSPU (preparations for the games!)

DONDERDAG 18-04-2019

CrossFit

“Heartbreak Kid”

3 rounds for time of:
10 Front squats, 100/70kg
20 Chest 2 bar pull-ups
50 Double-unders

Timecap. 12 min.

WEIGHTLIFTING

Cleans

POWERLIFTING

Squats