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 19-05-2019

CROSSFIT

“Timers make me nervous”

EMOM 16 minutes of:
5 burpees
15 double-unders

MAANDAG 06-05-2019

CROSSFIT

“Sorry for all them squats tho…”

3 ROUNDS FOR TIME OF:
5x handstand push-ups
10x overhead squat 50/35 kg
15x Knees 2 elbow
400m run

WEIGHTLIFTING

Cleans

POWERLIFTING

Deadlifts

DINSDAG 07-05-2019

CROSSFIT

“Why do you plan weights I can’t lift?”

Snatch ladder for time followed by a clean and jerk ladder for time:
1x snatch at 50/20 1x clean & jerk at 40/30
1x snatch at 55/25 1x clean & jerk at 50/35
1x snatch at 60/30 1x clean & jerk at 60/40
1x snatch at 65/35 1x clean & jerk at 70/45
1x snatch at 70/40 1x clean & jerk at 80/50
1x sntach at 75/45 1x clean & jerk at 90/55

If the rx weights are not possible, choose another weight that you will add after every lift.

WEIGHTLIFTING

Cleans

POWERLIFTING

Deadlifts

WOENSDAG 08-05-2019

CROSSFIT

“Calorie burner!”

Run 8x200m
Active rest: 1 minute of single-unders

WEIGHTLIFTING

Snatch

POWERLIFTING

Squats

GYMNASTICS

Skill: muscle-up transitions
Strength: Gymnastics Complex WOD

DONDERDAG 09-05-2019

CROSSFIT

“I’m a madman”

In teams of 2, for time:
50 double-unders
20 deadlifts, 90/60 kg
100 double-unders
15 deadlifts, 100/70 kg
150 double-unders
10 deadlifts, 110/80 kg
200 double-unders
5 deadlifts, 120/90 kg

WEIGHTLIFTING

Snatch

POWERLIFTING

Squats

VRIJDAG 10-05-2019

CROSSFIT

“Just keep pushing and pulling”

Perform as many rounds as possible in 12 minutes of:
1-2-3-4-5-6 etc.
Dumbell lunges, 22.5/16 kg
Muscle-ups

ZATERDAG 11-05-2019

CROSSFIT

“You asked for it… Grace kills Karen!”

For time:
10 clean & jerks 60/40 kg
50 wall balls 10/6 kg
10 Clean & Jerks 60/40 kg
50 wall balls 10/6 kg
10 Clean & jerks 60/40 kg
50 wall balls 10/6 kg

GYMNASTICS

Skill: muscle-up transitions
Strength: Gymnastics Complex WOD