For time
1600m run
100 pull ups
200 push ups
300 air squats
1600m run

- Partition the pull-ups, push-ups, and squats as needed.
- If you’ve got a 9/6kg vest or body armor, wear it.


6 rounds
25/20 calories bike
25 abmat sit up
25 kettlebell swings 24/16


For time
Alternating wall ball reverse lunge 9/6
*run 400 meter after each round.


"Heavy day"

Find a daily max in the following complex:
1 hang power clean + 2 front squats.

Find a daily max in the following complex:
1 squat snatch
1 snatch balance
1 overhead squat


10 rounds for time
30 crossovers
3 thrusters @ 80% of 1 RM
(only fitness got the option to go from the rig)

10 rounds for time
30 double unders
3 thrusters @ 80% of 1 RM



5 rounds of
3:00 work / 3:00 rest
500/400m row
8 burpees over the rower
Max alt. dumbbell snatches 22.5/15


5000m row or ski
*every 3:00 perform 10 burpees
(incl 00:00)

All movement 3 sets
10 wide grip bench press
10 close grip bench press
10 banded chin ups *if possible without band, but if movements = slow & controlled.
10 back squats
20 alt. dumbbell lunges
*first finish 1 movements before you go to the next
*1:00 rest in between movements
* 3 RIR


For max load
8-6-4-2 reps of
Touch & go power clean & jerk
Rest as needed in between sets.

Text us

Get in contact with us

We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 34 13 22 33 . We'll respond ASAP. Thanks!

Start WhatsApp

Get started with the trial

Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.

Sign-up popup

We use your mobile number to contact you for your first class.