NL
EN

Monday

5 rounds for time
400 meter run
50 double unders
15 burpees

Tuesday

SKILL DAY

0:00-8:00
EMOM (Chest to bar) kipping or butterfly pull ups
8:00-16:00
EMOM Kipping toes to bar
16:00-24:00
100 empty bar thrusters
Max rope climbs in the remaining time

Wednesday

In teams of two
For time
60 sandbag over shoulder
30 lanes box push
30 sandbag over shoulder
60 lanes box push

Thursday

For time
50 dumbbell push ups
100 meter farmer carry
50 wall balls 9/6
100 meter farmer carry
50 medball cleans 9/6
100 meter farmer carry
50 box jumps 24/20
100 meter farmer carry

Friday

HEAVY DAY
Clean & Jerk or Snatch
10 x 2 climbing

Saturday

In teams of two
50 rounds for time
4 sumo deadlift high pulls
4 front rack lunges
4 shoulder to overhead

Sunday

CATCH UP DAY

or

FOCUS DAY
A: Incline bench press 4x8 (RIR2)

B1:Matador dip 3x10
B2: Ring row 3x max reps (feet on bench)

C: Cable tricep extension 3x20

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.