SCHEDULE CHANGE

You may have noticed that it's getting busy at the box at certain hours. This is a GOOD thing! But we also notice that we need to add some hours to give you all a chance to sign up for the WOD's. Plus we are adding some new gear along the way.

From the first of June 2016 onwards we will move Mobility to 12 o'clock and make room for 1 EXTRA WOD from 11 to 12am on Sunday's.

Also the last WOD on Thursday's from the first of June 2016 onwards will change into a POWERLIFTING specialty class. If you are a regular at the Weightlifting class you may know that we program Clean & Jerks, Snatch, Bench & Shoulders & Core, Deadlift and Back Squats. This will change to just Clean & Jerks and Snatches. And the Powerlifting class will contain Bench & Shoulders & Core, Deadlift and Back Squats. This way we create an extra hour a week to attack your weaknesses!

If you have any comments please let us know!

PR'S CRUSHED, WEAKNESSES ATTACKED

Not just another day at the Batteraof box, but crush 1 PR and attack 2 weaknesses day! Let me share with you some of the highlights of the day... Get ready to be impressed;

Sander did not 1 but 2 bar muscle ups today and got massive biceps immediately after...he is also a great photomodel as you can see!

Victor did something amazing today, he improved his Deadlift PR with 90kg!! Going from 80kg to a 170kg deadlift. Great stuff 

Karin did 3 unbroken kipping handstand pushups today without an abmat!  Got a PR and she looked great doing it :)

Danny added at least 5kg to his Deadlift PR!! Without a hookgrip ;) So who knows how much he can lift next time with the hookgrip... 

I just like this picture!!! By the way Vivian also broke her PR on the power clean without planning to do so! Did I tell you that I like this picture!! 

Mandy didnt give up and got that 110kg Deadlift after the class was over. Great spirit! Never give up!!

Antony's back squats are deep and strong! Crushed his PR with 10kg and is still smiling :))

Hermes is just great in everything, everyday is a PR day! 

How many bar muscle ups unbroken did you do Iv Oo? And how many meters did you walk on your hands? And how many strict pull ups did you do with a weighted vest? And thrusters and and and...... Great day! 

Lee Roy added 10kg to his Clean and Jerk. He also got arms sticking out of his ears 😁 

All in all it was a great day and we hope you enjoyed it too! Lets keep on attacking those darn weaknesses and bring on some new PR's! Great job BEASTS.

WOD 06/10/2015

WARMUP: 6 min of: 10 ASQ / 5 pushup / 2x samson stretch / 20 sec dead hang

SKILL: pipe drill and prepare WOD weight and movements

WOD 1
AMRAP 8 min
1 ring / bar MU (scaling= 1 wall climb)
2 TTB
3 Burpees
*add 1 rep after every round

- 5 min rest -

WOD 2
For time - start from ground:
20 FSQ(45/30kg)
20 Sumo Deadlift High Pulls (45/30kg)
20 Push Press (45/30kg)
20 Overhead Squats (45/30kg)
20 BSQ (45/30kg)
*without dropping bar = RX
tc: 8 min

WOD 28/9/2015

WARMUP: 8 min: 10 tuck jumps / 10 ASQ / 10 sideways mnt climbers / 10 lunge steps / 10 sit ups.

SKILL: stretch with band and practice all movements with PVC (10 min)

CROSSFIT TOTAL Know you numbers!! Your Goal is to Find Your One Rep

Shoulder Press 1-1-1

5 min rest

BSQ 1-1-1

5 min rest

DL 1-1-1 

WOD 27/9/2015

WARMUP: Mine field game 8 min (5 burpees if you don't hit a mine)

SKILL/Challenge: EMOM 7min: 10-9-8-7-6-5-4 (weighted) ring dips. Scaled: no weight ring dips Beginner: paused box dips (3 sec in bottom).

WOD 1: 21-15-9 For time:
CTB Pull-Ups
KB P.Snatch
TC: 6min

- Rest 2 minutes -

WOD 2: “JT” 21-15-9 For time:
Handstand Push-Ups
Ring/Box Dips
HR Push-Ups
TC: 12min

WOD 24/09/2015

WARMUP: 6min of 5 pushups / 5 situps /  5kb swing / 5 body rows  / 5 ASQ

SKILL: Clean & Jerk pipe drill and build up to WOD weight.

WOD:

A. “Death by Power Cleans” max 15 min

1e min – 1 Power clean (50kg/35kg)

2e min – 2 Power cleans

3e min – 3 … etc.

* Add 1 rep every min, until you cannot do it anymore. Reps need to be unbroken.

-5 min rest-

B.  Buddy Grace (alternating with 1 bar)

30 Reps For Time

Clean & Jerk (60/45kg)

TC: 7 min"