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FUN & FITNESS

whatiscrossfit

What is Crossfit?

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Read more

whattoexpect

What to expect?

We pride ourselves on working with athletes of all different types and ability levels and making them better. Read more

howtogetstarted

How to get started?

It doesn’t matter what your current fitness level is – our FREE introductory session is for everyone. Read more

WOD 21-07-17

Buddy-team Friday

A: 10 min AMRAP

15 Cal Assaultbike

20 Wallballs 20/14#

*3 min Rest

B: 10 min AMRAP

10 Toes to Bar

5 Muscle-ups (or MU transitions)

*3 min Rest

C: 10 min AMRAP

5 Fatbar Hang Power Clean & Jerk 50/35kg  Comp 70/50kg

10 Boxjumps 24″/20″

Build-up:

Individually adjusted by coach

(Note: both buddies are working at the same time. Each on 1 of the 2 stations. Once both buddies did their reps, change positions.)

By | July 21st, 2017|Blog, WOD|

WOD 20-07-17

Deadlift/Row Ladder for time:

500m Row

30 Deadlifts 60/40kg  Comp 80/55kg

400m Row

20 Deadlifts 80/55kg  Comp 100/70kg

300m Row

10 Deadlifts 100/70kg  Comp 140/100kg

200m Row

5 Deadlifts 120/85kg  Comp 160/115kg

Buy-out: 150 Double Unders  Comp 250 DU’s

Build-up:

Individually adjusted by coach

By | July 20th, 2017|Blog, WOD|