Member get Member Promotion

Get your friends AND family to join CrossFit Batteraof!!

If you - an existing member of CrossFit Batteraof bring in another customer that signs up for a membership (6, 12 or 18 months) you and your friend/family member will get both 1/2 MONTH FREE MEMBERSHIP.

SIGN UP A FRIEND NOW >

Some (boring) Terms and Conditions

•You (existing member) should at least have a 6 months membership (Open Gym or Unlimited) that is still valid for at least 2 months. 10 PT session card Personal training members are included and should bring in a new member that signs up for a 10 PT session card or a 6,12 or 18 months membership.

•There is NO MAX amount of member get member customers that one member can bring on via the member get member promotion, bring the world!!

•The new customer has to refer the existing member by name and confirm the promotion.

•Batteraof Beginner’s, 1 Month Unlimited, Drop-ins, 10 WOD Punch card customers are excluded from the promotion.

•The existing membership will be prolonged with 2 weeks.

•The promotion will be valid until we decide to stop it.

WOD 28/04/2015 FLEXY LEXY

WARM UP: 5 rounds of 20m Inch worm / 20 Goodmorning with band - 100 Air Squat challenge

SKILL:  50 Kettlebell Sumo Deadlift and 50 Romanian stiff leg Deadlift

WOD: 10 Rounds for time of 5 DL (70% 1rm) / 10 Goblet SQ. Timecap 12 min.

COOL DOWN: Yoga

NOTES: This WOD looks simple but 705 1rm deadlift is HEAVY! If you can do all reps unbroken the weight is too light. After this WOD you will feel some muscle soreness ;))

WOD 25/04/2015 STRONGMAN DAY

Strongwoman

WARM UP:  3 rounds of 30 sec - wall drill / lunge jump / lizard push up / uphill squat

SKILL: Try all WOD movements

WOD:  AMRAP 30 min - 2x10m Farmer Carry / 2x10m Lunge step with log overhead / 2x10m Beerkeg carry / 10x Sledge hammer / 3x Atlas stone to shoulder / 2x10m Sled push

COOL DOWN: Foam rolling

NOTES: work in buddy teams and go HEAVY!

Buddy team from Belgium

WOD 24/01/2015 MORRISON

WARM UP: 2x TABATA - Air SQ / Jumping Jacks / Knee raises / KB Swing (RU) light

WOD: "Morrison" 50 - 40 - 30 - 20 - 10 REPS of Wall Balls (20/14) / Box Jumps (24/20) / Kettlebell Swings US (24/20kg) TC: 35min

COOL DOWN: Stretching

NOTE: This is a very long WOD with a lot of reps, divide in sets of 10 and keep going!

WOD 22/04/2015

WARM UP: Sally/DOWN UP air SQ + Tabata Hand Stand Hold + Sally UP/DOWN lunge step

SKILL: Inverted burpee

WOD: AMRAP 25 min - 5 inverted burpees / 15 Plate overhead box steps on/off (20/15kg) / 20 Sit-Ups / 25 Air Squats

NOTE: The inverted burpee is a fun gymnastic movement. You can vary by doing pistols or a jumping handstand with 2 feet.
 

WOD 20/04/2015 - 28 min of HELL

WARM UP: 5 min Rope Jump

SKILL: Pipe stretch and movement drill - Snatch balance / Cluster and Thruster

STRENGTH: EMOM for 10 min: 1 Power Snatch and 1 Cluster. Add weight every minute.

WOD: 20-16-12-8 reps of Power Snatch(45/30kg) / Burpee over the bar / Thruster (45/30) / TTB. Time cap 28 min.

COOL DOWN: Band stretches

NOTES: Don't underestimate this workout, it's HELL! Try to be tactical with your time, first round should not take you more than 10min, second round 8 min, third round 6 min en last round 4 min to finish within the time cap.