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:

ZONDAG 18-08-2019

CROSSFIT

“TRY BEFORE YOU DIE”

For max rounds:
1x Bar muscle-up
2x Handstand push-ups
3x Pistols

Add 1 rep to all movements each successive round, continue until failure or time elapses
12 minute time cap

MAANDAG 04-08-2019

CROSSFIT

“FIRST CUT” – Games 2019

4 rounds for time of:
400m run
3 legless rope climbs
7 squat snatches (60kg for women, 80kg for men)

Time cap: 20 minutes

WEIGHTLIFTING

Clean focus

DINSDAG 06-08-2019

CROSSFIT

MODIFIED “SECOND CUT” – Games 2019

800m row
66 kettlebell shoulder-to-overheads, 16/12kg
33 handstand push-ups

Timecap: 10 min.

POWERLIFTING

Deadlift focus

WOENSDAG 07-08-2019

CROSSFIT

MODIFIED “SPLIT TRIPLET” – Games 2019

5 rounds for time of:
10 pull ups
100 double-unders
10 single-arm dumbbell hang split snatches
10 single-arm dumbbell hang clean and split jerks

16kg dumbbell for women, 22.5kg for men

WEIGHTLIFTING

Snatch focus

GYMNASTICS

Technique: handstand walk
Strength: core circuit

DONDERDAG 08-07-2019

CROSSFIT

“Amanda.45”

13-11-9-7-5 reps for time of:
Muscle-up
Squat snatches, 60/43kg

Timecap: 15 min.

POWERLIFTING

Presses

VRIJDAG 09-08-2019

CROSSFIT

“NAUGHTY NANCY” – Games 2018

4 rounds for time of:
600m Run(with a surprise)
25 overhead squats, 43kg for women/63kg for men

ZATERDAG 10-08-2019

CROSSFIT

“COMPLEX FRAN”

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters

5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters

3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

30kg for women, 43kg for men

GYMNASTICS

Technique: core stability in motion
Strength: handstand push-up