Actueel
CrossFit Open WOD 16.2 Kwalificaties – 05/03/2016 – CrossFit Rotown
CrossFit Open Workout 16.2 4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* lees meer...
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CrossFit Training Plan Competition 04/03/2016 – CrossFit Rotown
A. Hang Snatch + Drop Snatch + OHS; [1+1+1]x4 @75-90% technique focus B. Overhead Squat to a heavy set of 4 in a 10:00 window lees meer...
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CrossFit WOD Fitness and Performance 04/03/2016 – CrossFit Rotown
A. Power Snatch + Hang Snatch + OHS; [1+1+1]x4 @70-75% technique focus B. Snatch Pull; EMOM8 2 reps @90%+ C. Front Squat to a heavy set of 3 in a 10:00 window lees meer...
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CrossFit OFF/Z1/CATCHUP 03/03/2016 – CrossFit Rotown
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Read about “Food matters big-time in CrossFit“. lees meer...
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CrossFit Games Open 2016 Prep 02/03/2016 – CrossFit Rotown
A. In a 10:00 window build to a heavy double TNG sumo deadlift B. Push Press; 3,2,2,1; rest 2:00 b/t sets lees meer...
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CrossFit Games Open 2016 Prep Competition 02/03/2016 – CrossFit Rotown
A. In a 10:00 window build to a heavy double TNG sumo deadlift B. Split Jerk; 1x6; rest 2:00 b/t sets lees meer...
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CrossFit Games Open 2016 Prep Competition 01/03/2016 – CrossFit Rotown
A. Hang Snatch; build to a heavy single in 8:00 B. Wtd Pullup, AMRAP @85% in 2:00 C. 50 Thrusters for time @ [Open RX] lees meer...
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CrossFit Games Open 2016 Prep 01/03/2016 – CrossFit Rotown
A. Hang Snatch; build to a max in 10:00 B. Weighted Pullup: AMRAP1 @85% C. 50 Wall Balls for time [Open RX]* * Any time you break perform 5 pushups lees meer...
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CrossFit Games Open 2016 Prep 29/02/2016 – CrossFit Rotown
Three rounds for time: 600m Run* 10 Pull-Ups 20 Push-Ups 30 Sit-Ups lees meer...
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CrossFit Training Plan Competition 24/02/2016 – CrossFit Rotown
A. In a 10:00 window build to a heavy triple TNG sumo deadlift B. Split Jerk; 3,3,1,1; rest 2:00 b/t sets lees meer...
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CrossFit Performance WOD 24/02/2016 – CrossFit Rotown
A. In a 10:00 window build to a heavy triple TNG sumo deadlift B. Push Press; 5,3,1,1; rest 2:00 b/t sets lees meer...
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CrossFit Fitness WOD 24/02/2016 – CrossFit Rotown
A. In a 10:00 window build to a heavy triple TNG sumo deadlift B. Push Press; 5,3,1,1; rest 2:00 b/t sets lees meer...
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CrossFit Training Plan Competition WOD 23/02/2016 – CrossFit Rotown
A. Hang Snatch; build to a heavy double in 8:00 B. Wtd Pullup to a heavy triple in 3 attempts C. Front Squats; 30 reps for time @40-50% of 1RM back squat lees meer...
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CrossFit Fitness and Performance WOD 23/02/2016 – CrossFit Rotown
A. Hang Snatch; build to a heavy double in 8:00 B. Front Squats; 30 reps for time @40-50% of 1RM back squat lees meer...
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CrossFit Open Prep Workout 22/02/2016 – CrossFit Rotown
AMRAP8 @85-90% 10 KBS [Open Rx] 10 BJSD [24/20] 10 Wall Balls [Open Rx] lees meer...
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CrossFit Open Workout 20/02/2016 – CrossFit Rotown
8:00 @85-90% 50 Wall Balls [Open RX] 25 R Arm KB Snatch [24/16] 24 L Arm KB Snatch [24/16] lees meer...
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CrossFit Training Plan Competition 19/02/2016 – CrossFit Rotown
A. Power Snatch; build to a heavy single in 12:00 [if it feels good shoot for a max] B. 3-4 Strict TTB/Hanging Leg Raise x10; rest 45-60s lees meer...
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CrossFit Performance WOD 19/02/2016 – CrossFit Rotown
A. Power Snatch; build to a heavy single in 12:00 [if it feels good shoot for a max] B. 3-4 Strict TTB/Hanging Leg Raise x10; rest 45-60s lees meer...
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CrossFit Fitness WOD 19/02/2016 – CrossFit Rotown
A. Power Snatch; build to a heavy single in 12:00 [if it feels good shoot for a max] A. 4 Strict TTB/Hanging Leg Raise x10; rest 45-60s lees meer...
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CrossFit Rotown Competition Voorbereiding
Voor een aantal van ons start a.s. weekend het wedstrijd seizoen. Wat betekend dit o.a. voor je voorbereiding? In het artikel "Competition voorbereiding 1 week out" heb je kunnen lezen hoe je jezelf voorbereid 1 week voordat de competitie start. lees meer...
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CrossFit OFF/Z1/CATCHUP 18/02/2016 – CrossFit Rotown
Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Read about “Food matters big-time in CrossFit“. lees meer...
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Walterscup Throwdown Qualifier Event
Zaterdag 20 februari en zaterdag 5 maart vinden de kwalificaties voor de Walterscup Throwdown plaats in onze box. In het totaal gaan 8 teams uit onze box proberen de finale te bereiken! lees meer...
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CrossFit Training Plan Competition 17/02/2016 – CrossFit Rotown
A. Clean & Jerk; build to a heavy single 12:00 B. For time: 30 Front Squats @50% of back squat [bar starts from the ground - no racks] + 3 attempts to run 200m in as fast as possible; rest 3:00 b/t efforts lees meer...
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CrossFit Fitness + Performnce WOD 17/02/2016 – CrossFit Rotown
A. Clean & Jerk; build to a heavy single 12:00 B. For time: 30 Front Squats @50% of back squat [bar starts from the ground - no racks] + 3 attempts to run 200m in as fast as possible; rest 3:00 b/t efforts lees meer...
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CrossFit Training Plan Competition 16/02/2016 – CrossFit Rotown
A. EMOM 6 2 TNG Deadlifts [heavy but maintaing solid positioning] B. EMOM7 7-8 HSPU lees meer...
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CrossFit Performance WOD 16/02/2016 – CrossFit Rotown
A. EMOM 6 2 TNG Deadlifts [heavy but maintaing solid positioning] B. EMOM7 5-6 C2B [unbroken] lees meer...
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CrossFit Fitness WOD 16/02/2016 – CrossFit Rotown
A. EMOM 6 2 TNG Deadlifts [heavy but maintaing solid positioning] B. EMOM7 6-7 Pullups -or- 9 Single Arm Ring Rows/side lees meer...
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CrossFit Open WOD 15/02/2016 – CrossFit Rotown
60 sec. max shoulders taps 30 sec rest 60 sec max push ups 30 sec rest 60 sec max Jumping Squats (knees-at-ground) lees meer...
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CrossFit Open WOD 13/02/2016 – CrossFit Rotown
AMRAP12 150 Wall Balls 90 Double Unders 30 Muscle Ups / Ring Dips / Dips / Push Ups lees meer...
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CrossFit WOD 12/02/2016 – CrossFit Rotown
A. Power Snatch; build to a heavy TNG double in 12:00 B. 40s AMRAP Pullups Rest 20s 40s AMRAP TTB/K2E lees meer...
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CrossFit OFF/Z1/CATCHUP 11/02/2016 – CrossFit Rotown
OFF/Z1/CATCHUP Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Read about “Food matters big-time in CrossFit“. lees meer...
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Investeer in het beste dat er is: investeer in jezelf! – CrossFit
Veel mensen denken dat de soms best hoge bedragen die ze moeten betalen voor een sportschool zonde van het geld is. Zo goedkoop mogelijk proberen mensen toch een gevoel van gezondheid op te roepen door zich massaal in te schrijven bij de prijsvechters waar je voor een tientje of twee een maand kunt bewegen. lees meer...
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CrossFit Training Plan Competition 10/02/2016 – CrossFit Rotown
A. Power Clean & Jerk; build to a TNG double in 12:00 B. Front Squat to a heavy sngle for the day Then E2MOM for 10:00 1-2 reps @90% of B lees meer...
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CrossFit WOD Performance 10/02/2016 – CrossFit Rotown
A. Clean & Jerk; build to a TNG triple in 12:00 B. Front Squat to a heavy sngle for the day Then E2MOM for 10:00 1-2 reps @90% of B lees meer...
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CrossFit WOD Fitness 10/02/2016 – CrossFit Rotown
A. Clean & Jerk; build to a TNG triple in 12:00 B. Front Squat to a heavy sngle for the day Then E2MOM for 10:00 1-2 reps @90% of B lees meer...
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CrossFit Training Plan Competition 09/02/2016 – CrossFit Rotown
A. Deadlift; Build to a 1RM; rest as needed + 3-4 sets @97% Sprint pace 15s Row/AB Sprint 10 GTOH [42.5/30] Max Burpees in remaining time Walk 8:00 recovery lees meer...
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CrossFit WOD Performance 09/02/2016 – CrossFit Rotown
A1. TNG Deadlift; 2,2,2,2,2,2; rest 60s B. EMOM8 4-5 UB C2B + 3-4 sets @97% Sprint pace 15s Row/AB Sprint 10 GTOH [42.5/30] Max Burpees in remaining time Walk 8:00 recovery lees meer...
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CrossFit WOD Fitness 09/02/2016 – CrossFit Rotown
A1. TNG Deadlift; 2,2,2,2,2,2; rest 60s A2. 6 Pullups / 9 Alternating Single Arm Ring Rows; rest 60s + Every 8 minutes: 4 sets @97% Sprint pace 80 meter sprints 10 GTOH [42.5/30] 10 Burpees lees meer...
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CrossFit Training Plan Competition 08/02/2016 – CrossFit Rotown
27-21-15-9 reps for time of: Row (calories) Thrusters Men use 42.5kg Women use 30kg lees meer...
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CrossFit WOD Fitness and Performance 08/02/2016 – CrossFit Rotown
27-21-15-9 reps for time of: SDHP Thrusters Men use 42.5kg Women use 30kg lees meer...
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CrossFit Training Plan Competition 07/02/2016 – CrossFit Rotown
A. Every 90s for 7:30 1x C&J @ 90% B. Back Squat; 4,3,2,3,4; rest 2:00 b/t sets + Run 5k for time lees meer...
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CrossFit WOD Performance 07/02/2016 – CrossFit Rotown
A. Every 90s for 7:30 2x C&J @ [heavier than previous wk] B. Back Squat @20x1; 3-5x5; rest 2:00 b/t sets + Run 5k for time lees meer...
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CrossFit WOD Fitness 07/02/2016 – CrossFit Rotown
A. Every 90s for 7:30 2x C&J @ [heavier than previous wk] B. Back Squat @20x1; 3-5x5; rest 2:00 b/t sets + Run 3k for time lees meer...
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CrossFit Training Plan Competition 05/02/2016 – CrossFit Rotown
A. Power Snatch; build to a TNG triple in 12:00 B. OHS to a max; rest as needed C. AMRAP2 Rope L-climbs + @100% 15-12-9 lees meer...
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CrossFit WOD Performance 05/02/2016 – CrossFit Rotown
A. Power Snatch; build to a heavy TNG triple in 12:00 B. OHS to a max; rest as needed C. AMRAP2 Rope Climbs [start from supine if needed] + @100% 15-12-9 lees meer...
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CrossFit WOD Fitness 05/02/2016 – CrossFit Rotown
A. Power Snatch; build to a heavy TNG triple in 12:00 B. OHS to a max; rest as needed + @100% 15-12-9 Thrusters [42.5/30] lees meer...
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CrossFit OFF/Z1/CATCHUP 04/02/2016 – CrossFit Rotown
OFF/Z1/CATCHUP Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Read about “Food matters big-time in CrossFit“. lees meer...
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CrossFit Training Plan Competition 03/02/2016 – CrossFit Rotown
A. Power Clean & Jerk; Build to a TNG triple in 15:00 B. Every 2:00 for 5 sets 2x Front Squat @ 90% lees meer...
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CrossFit WOD Performance 03/02/2016 – CrossFit Rotown
A. Squat Clean; Build to a heavy single in 12:00 [full squat] B. Front Squat to a heavy single for the day Then E2MOM for 8:00 1-2 reps @90% of B lees meer...
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CrossFit WOD Fitness 03/02/2016 – CrossFit Rotown
A. Hang Clean; Build to a heavy single in 12:00 [full squat] B. Front Squat to a heavy double for the day Then E2MOM for 10:00 2-3 reps @90% of B lees meer...
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