“Fight Gone Bad”
3 rounds for max reps
1:00 wall balls 9/6
1:00 sdhp 35/25
1:00 box jump
1:00 push press 35/25
1:00 row calories
1:00 rest
7 minute AMRAP
3-6-9-12-15-etc
Front squat 60/40
Barfees
“Heavy Day”
Every 1:30 for 15 minutes (10 sets)
3 deadlifts (across)
In teams of two
15 minute AMRAP
10m dumbbell overhead walking lunge
1 rope climb
10m dumbbell walking lunge
Max calories Assault bike
(Both work at the same time)
“Half Murph”
For time:
800 meter run
50 pull ups
100 push ups
150 squats
800 meter run
Teams of 4, Follow the leader
10 rounds each
8/6 cal ski
4 devil presses
24 double unders
SUNDAY
Catch up day
Or
Body armour
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 - 28 46 72 43 . We'll respond ASAP. Thanks!
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.