Blog

Categories

CrossFit

Crossfit All Elements - Be a force of nature

Nutrition

Crossfit All Elements - Be a force of nature

Recipes

Porridge Recipe Crossfit All Elements

Green Living Tips

Clean Up your Planet Day

Health and Wellness

Crossfit All Elements - Be a force of nature - Recovery

All the posts

WOD 4.12.2020

WOD 4.12.2020 A/ SQUAT SNATCH COMPLEX Every 90 seconds x 5 1 squat snatch + 3 OHS B/ WL SUPPORT EMOM 10 1/ 5 clean pull @100% of 1RM power clean 2/ 5 broad jumps C/ WORK AMRAP 12 12 Toes to bar / Toes to ring 9 Thrusters @40/30 6 burpees bar...

WOD 3.12.2020

WOD 3.12.2020 A/ POWER CLEAN EMOM 12 1 rep B/ WORKOUT FOR TIME 21/15/09 Hang Power snatch @40/30 Thrusters @40/30 Cap 9min C/ FINISHER EMOM 8 20 seconds hollow rock

Curried Butternut Squash Soup

Curried Butternut Squash Soup Ingredients 2 medium shallots 2 cloves garlic, minced 6 cups peeled & chopped butternut squash 1 pinch each sea salt + black pepper 1 1/2 Tbsp curry powder 1/4 tsp ground cinnamon 14-ounce coconut milk 2 cups vegetable broth 1-3 Tbsp...

WOD 2.12.2020

WOD 2.12.2020 A/ PUSH PRESS Every 90 seconds x 6 8 push press (from the ground) B/ PULL UPS EMOM 5 5-8 strict pull ups C/ WORK AMRAP 9 12/9 cal assault bike / row or ski 9 Push press 9 box jumps

WOD 1.12.2020

WOD 1.12.2020 "WOD" AMRAP 35 500m row / bike or ski 40 DB Lunges @1x22.5/15kg 30 Sit ups 20 DB box step ups @1x22.5/15kg 10 Burpee box jumps over

WOD 30.11.2020

WOD 30.11.2020 A/ BACK SQUAT Every 2 min x 5 6 rep @tempo 3331 (from the floor) B/ SUPPORT Every 2 min x 3 12 Romanian deadlift C/ WORK AMRAP 3min 25/20 cal row 10 down ups Max front squats in the remaining time @50/35kg Rest 2 min x 3
WOD 4.12.2020

WOD 4.12.2020

WOD 4.12.2020 A/ SQUAT SNATCH COMPLEX Every 90 seconds x 5 1 squat snatch + 3 OHS B/ WL SUPPORT EMOM 10 1/ 5 clean pull @100% of 1RM power clean 2/ 5 broad jumps C/ WORK AMRAP 12 12 Toes to bar / Toes to ring 9 Thrusters @40/30 6 burpees bar...

read more
WOD 3.12.2020

WOD 3.12.2020

WOD 3.12.2020 A/ POWER CLEAN EMOM 12 1 rep B/ WORKOUT FOR TIME 21/15/09 Hang Power snatch @40/30 Thrusters @40/30 Cap 9min C/ FINISHER EMOM 8 20 seconds hollow rock

read more
Curried Butternut Squash Soup

Curried Butternut Squash Soup

Curried Butternut Squash Soup Ingredients 2 medium shallots 2 cloves garlic, minced 6 cups peeled & chopped butternut squash 1 pinch each sea salt + black pepper 1 1/2 Tbsp curry powder 1/4 tsp ground cinnamon 14-ounce coconut milk 2 cups vegetable broth 1-3 Tbsp...

read more
WOD 2.12.2020

WOD 2.12.2020

WOD 2.12.2020 A/ PUSH PRESS Every 90 seconds x 6 8 push press (from the ground) B/ PULL UPS EMOM 5 5-8 strict pull ups C/ WORK AMRAP 9 12/9 cal assault bike / row or ski 9 Push press 9 box jumps

read more
WOD 30.11.2020

WOD 30.11.2020

WOD 30.11.2020 A/ BACK SQUAT Every 2 min x 5 6 rep @tempo 3331 (from the floor) B/ SUPPORT Every 2 min x 3 12 Romanian deadlift C/ WORK AMRAP 3min 25/20 cal row 10 down ups Max front squats in the remaining time @50/35kg Rest 2 min x 3

read more
KEEP IT REAL

KEEP IT REAL

Nutrition Feeling sick? Look at what you're eating.⁠⁠Feeling tired? Look at what you're eating. ⁠⁠Feeling moody? Look at what you're eating.⁠⁠Keep it varied, fresh, and real. #RealFood 💚⁠

read more
WOD 28.11.2020

WOD 28.11.2020

WOD 28.11.2020 "SNATCH" Every 2 min x 5 5 touch and go power snatch Build across "WOD" FOR TIME 21-15-09 Hang Power snatch @40/30 Thrusters Right into 12-09-06 Over head squats @60/40 Burpee over the bar

read more
WOD 27.11.2020

WOD 27.11.2020

WOD 27.11.2020 "MIDLINE" 20 seconds ON - 40 seconds OFF x 12 1/ Deadbug 2/ Russian twist 3/ Plank to plank elbow "VOLUME" 50 toes to bar/ Toes to ring / toes to KB  for time EMOM 3 down ups CAP 10 "WOD" ANNIE 50-40-30-20-10 Double unders Sit ups CAP...

read more
WOD 25.11.2020

WOD 25.11.2020

WOD 25.11.2020 "POWER CLEAN" Build to 1 heavy technical rep of the day 20 minutes window "WOD" AMRAP 18 50 single arm DB thruster @1x22.5/15kg 7 ring muscle ups 15 single arm  DB Push Jerk @1x22.5/15kg 20 alternating OH dumbbell lunges @1x22.5/15kg (switch arm at 10...

read more
WOD 24.11.2020

WOD 24.11.2020

WOD 24.11.2020 "CARDIO" Every 2 min 30 x 12 Rotate between A/, B/ and C/ A/ 20/16 cal row + 20 push ups B/ 20 Sumo deadlift high pull @40/30kg + 10 HSPU C/ 30 box step ups @1x22.5/15kg DB

read more
WOD 23.11.2020

WOD 23.11.2020

WOD 23.11.2020 "FRONT SQUAT" Every 2min x 3 8 rep @3331 tempo "LUNGES" Every 2 min x 3 12 front rack lunges "WOD - battery" 3min ON - 1 min OFF x 3 10 power clean @60/40kg 10 burpee over the bar Max rep Power snatch @60/40 in the remaining time Rest 2 min 3min ON - 1...

read more
WOD 26.11.2020

WOD 26.11.2020

WOD 26.11.2020 "PUSH STRENGTH" EMOM 12 1/ 8/8 DB Z press 2/ 8 russian push ups "PULL STRENGTH" Every 90 secondes x 5 8/8 DB row "WOD" AMRAP 4 8 Box step up @2x22.5/15kg 8 burpee over the box Rest 2 minutes REPEAT

read more
EAT TO FUEL YOUR BODY

EAT TO FUEL YOUR BODY

NUTRITION Daily reminder : you should eat... whether or not you have worked out today ! You don't need to work out to deserve food. Food = Fuel 💚.  

read more
WOD 20.11.2020

WOD 20.11.2020

WOD 20.11.2020 "GYMNASTIC" 20 seconds ON - 40 seconds OFF x 12 1/ Deadbug 2/ Russian twist 3/ Plank to plank elbow "VOLUME" 50 toes to bar for time EMOM 3 down ups CAP 10 "WOD" ANNIE 50-40-30-20-10 Double unders Sit ups CAP 15

read more
WOD 19.11.2020

WOD 19.11.2020

WOD 19.11.2020 "STRENGTH" PUSH PRESS 15 minutes window Build 3RM "SUPPORT" Every 90 secondes x 5 8 bent over row "WOD" AMRAP 4 8 Box step up @2x22.5/15kg 8 burpee over the box Rest 2 minutes REPEAT

read more
WOD 18.11.2020

WOD 18.11.2020

WOD 18.11.2020 “OLY LIFTING” POWER CLEAN Build to 1 heavy technical rep of the day 20 minutes window “WOD” AMRAP 18 50 wallball 7 ring muscle ups 15m HSW 20 alternating OH dumbbell lunges @1×22.5/15kg

read more
WOD 17.11.2020

WOD 17.11.2020

WOD 17.11.2020 "CARDIO" Every 2 min 30 x 12 Rotate between A/, B/ and C/ A/ 20/16 cal row + 20 push ups B/ 20 Sumo deadlift high pull @40/30kg + 10 HSPU C/ 30 box step ups @1x22.5/15kg DB

read more
WOD 16.11.2020

WOD 16.11.2020

WOD 16.11.2020 "STRENGTH" FRONT SQUAT Build to 1RM "SUPPORT" LUNGES Every 2 min x 3 12 front rack lunges "WOD" Battery 3min ON - 1 min OFF x 3 10 power clean @60/40kg 10 burpee over the bar Max rep Power snatch @60/40 in the remaining time Rest 2 min 3min ON - 1 min...

read more
WOD 15.11.2020

WOD 15.11.2020

WOD 15.11.2020 "TEAM" Team of 3 40 minutes WORK MAX DISTANCE ROW Every 3 minutes complete : Athlete A/ 20 Toes to bar Athlete B/ 15 dumbbell thrusters @2x22.5/15kg Athlete C/ 15 Over head squat @60/40kg

read more
WOD 14.11.2020

WOD 14.11.2020

WOD 14.11.2020 "STRENGTH" FRONT SQUAT Find 3RM 15 minutes window "SUPPORT" REVERSE LUNGES Every 2 min x 3 8 reverse lunges "WOD" 5 rounds for time 15/12 cal row 5 back squat @100/70kg

read more
WOD 13.11.2020

WOD 13.11.2020

WOD 13.11.2020 "OLY LIFTING" A/ SQUAT CLEAN Every 90 seconds x 6 1 squat clean + 3 front squats @70%+ "WOD" 4 rounds for time 5 Devil press @2x22.5/15kg 10 HSPU 15/12 Cal assault bik

read more
WOD 11.11.2020

WOD 11.11.2020

WOD 11.11.2020 "OLY LIFTING" A/ SNATCH COMPLEX Every 2 min x 5 1 power snatch 1 hang power snatch 1 Over head squat AS HEAVY AS POSSIBLE "SUPPORT" 1 x max height box jump (6 minutes window) "WOD" FOR TIME 75 Box jumps 50 Wall ball 25 Chest to bar CAP...

read more
WOD 10.11.2020

WOD 10.11.2020

WOD 10.11.2020 "STRENGTH" A/ PUSH PRESS Every 2 min x 5 5 rep, start @70% environ Build across "WOD" B/ BATTERY WORK 2 min ON - 1 min OFF x 3 15 Power clean @60/40 Max burpee over the bar Rest 2 min 2min ON - 1 min OFF x 3 15 Power snatch @60/40 Max burpee over the...

read more
WOD 9.11.2020

WOD 9.11.2020

WOD 9.11.2020 "GYMNASTIC" A/ STRENGTH EMOM 8 1/ 5-8 strict pull ups 2/ 5-8 pike push ups "SKILLS" B/ BAR MUSCLE UPS 15 minutes window "WOD" AMRAP 10 1 round of DT @50/35kg 1 Bar muscle ups + 1 bar muscle up each round

read more
WOD 8.11.2020

WOD 8.11.2020

WOD 8.11.2020 "TEAM" FOR TIME 100 cal row 100 power snatch @40/30 100 Burpee over the bar 100 hang power clean @40/30 100 Toes to bar 100 back squats @40/30 100 push ups CAP 40

read more
WOD 7.11.2020

WOD 7.11.2020

WOD 7.11.2020 "OLY LIFTING" A/ SQUAT SNATCH EMOM 15 1 squat snatch Build across. "WOD" AMRAP 5 5 Power clean @60/40 5 push jerk @60/40 5 Bar muscle up Rest 1 min REPEAT

read more
WOD 6.11.2020

WOD 6.11.2020

WOD 6.11.2020 "STRENGTH" A/ PUSH PRESS 15 minutes window Build to 5RM "SUPPORT" Every 2min x 3 8/8 single arm DB push press 4-8 wide grip pull ups (strict) "WOD" FOR TIME 500m row 100 single arm dumbbell thrusters @1x22.5/15kg Each break = 5 down ups CAP :...

read more
WOD 5.11.2020

WOD 5.11.2020

WOD 5.11.2020 "GYMNASTIC" A/ PLAY 10 minutes practice Hand stand WALK "SKILLS" B/ STRICT RING MUSCLE UP Level 1 EMOM 9 1/ 3-6 chest to ring (false grip) 2/ 3-6 transition low rings 3/ 3-6 ring dips Level 2 Every 2 min x 5 2-5 strict ring muscle ups "WOD" AMRAP 9 30...

read more
WOD 4.11.2020

WOD 4.11.2020

WOD 4.11.2020 "STRENGTH" A/ FRONT SQUAT Every 2 min x 5 3 rep @80% "WOD" B/ BATTERY WORK 1min ON - 1 min OFF x 5 Power clean @50/35 Rest 2 min 1 min ON - 1 min OFF x 5 Max rounds of 6 HSPU + 3 Front squat @50/35 Rest 2 min 1 min ON - 1 min OFF  x 5 Max burpee box...

read more
WOD 3.11.2020

WOD 3.11.2020

WOD 3.11.2020 "OLY LIFTING" A/ SQUAT CLEAN Complex Every 2min x 5 1 squat clean + 3 hang squat cleans Build across "WOD" FOR TIME 50 hang power snatch @35/25 50 Toes to bar 50 burpee over the bar 50 deadlift @70/50 CAP : 20min

read more
WOD 2.11.2020

WOD 2.11.2020

WOD 2.11.2020 "CARDIO" AMRAP 10 2 rounds of : 30 KB swings @24/16 30 burpees Then Max cal row/bike or ski in the remaining time 3 min rest AMRAP 10 2 rounds of : 30 goblet squats 30 push ups Then max cal in the remaining time 3 min rest AMRAP 10 2 rounds of : 30 KB...

read more
WOD 31.10.2020

WOD 31.10.2020

WOD 31.10.2020 Part A "OLY LIFTING" POWER SNATCH Every 90 seconds x 10 3 power snatch touch and go @60/40kg Part B "WORKOUT" FOR TIME 50 Pull ups 40 Deadlift @60/40 30 Power clean @60/40 20 Push Jerk @60/40 10 Bar muscle ups CAP 20

read more
Fruit of the Month: Pear

Fruit of the Month: Pear

⁠Pears are a mild, sweet fruit with a fibrous center. They are rich in important antioxidants and dietary fiber.🍐⁠   ⁣   Here are 5 benefits of including #pears into your daily food routine...🍃⁠ 🍐Pears are a great source of antioxidants which great for the skin.⁠...

read more
Use bar soap instead of body wash

Use bar soap instead of body wash

GREEN LIVING TIPS ⁠Did you know a bar soap is much more environmentally friendly than a body wash?⁠⁠💦The carbon footprint of liquid soaps is 25 percent greater per wash than bar soaps.⁠⁠💦Liquid soaps require 5 times more energy to create and 20 times more energy to...

read more
WOD 28.10.2020

WOD 28.10.2020

WOD 28.10.2020 Part A "STRENGTH" DEADLIFT 1RM OF THE DAY Part B "WORKOUT" 2 min ON / 1 min OFF x 5 10/7 cal assault bike (max effort) 7 down ups Max wall balls in the remaining time

read more
WOD 27.10.2020

WOD 27.10.2020

WOD 27.10.2020 Part A "OLY LIFTING" CLEAN AND JERK EMOM 12 1 squat clean + 1 Jerk Build across Part B "WORKOUT" AMRAP 12 250m row 20 KB sumo deadlift high pull @32/24kg 20 Goblet squats @32/24kg  

read more
WOD 25.10.2020

WOD 25.10.2020

WOD 25.10.2020 “TEAM OF THREE” Team of 3 2 work SYNCHRO 1 rest AMRAP 30 minutes 150 wall balls 75 burpee over the bar 100 Power clean @40/30 75 burpee over the bar 50 HSPU

read more
WOD 24.10.2020

WOD 24.10.2020

WOD 24.10.2020 Part A "SNATCH COMPLEX" Every 2 min x 4 1 hang squat snatch 1 low hang squat snatch 1 squat snatch (from ground) Build across Part B "BATTERY SESSION" 1min ON - 1 min OFF x 6 Alternate between A/ & B/ A/ Max rep Power snatch @50/35 B/ Max rep Down...

read more
WOD 23.10.2020

WOD 23.10.2020

WOD 23.10.2020 Part A "STRENGTH & MIDLINE" 4 sets : 20-30 seconds hollow hold + 8/8 Dumbbell rowing Part B "SKILLS" Pull ups cluster sets 3 x 20 pull ups broken into 4 x 5 rep = 5 rep, 10 sec rest, 5 rep, rest etc) Rest 2 minutes entre les cluster sets. Part C...

read more
WOD 22.10.2020

WOD 22.10.2020

WOD 22.10.2020 Part A "FRONT SQUAT" Every 2 min x 4 5 rep @75% +2.5/5kg from last week Part B "STRENGTH" Every 2 min x 3 12 bent over row Part C "WORKOUT" AMRAP 7 10/7 cal assault bike 10 KB swing 10 chest to bar

read more
WOD 21.10.2020

WOD 21.10.2020

WOD 21.10.2020 Part A "SQUAT CLEAN" Build to 1 heavy rep of the day Part B "LIFT.2" Every 2 min x 3 3 squat clean @70/80% of 1RM of the day Part C "WORKOUT" AMRAP 12 Team of 2 10 down ups synchro 10 hang power snatch @40/30kg + 2 hang power snatch...

read more
WOD 18.10.2020

WOD 18.10.2020

WOD 18.10.2020 "TEAM OF TWO" Team of 2 AMRAP 40 1600m run together 60 chest to bar 100 Power clean @60/40 60 chest to bar 100 burpee box over Max distance row in the remaining time

read more

All the posts

WOD 4.12.2020

WOD 4.12.2020 A/ SQUAT SNATCH COMPLEX Every 90 seconds x 5 1 squat snatch + 3 OHS B/ WL SUPPORT...

WOD 3.12.2020

WOD 3.12.2020 A/ POWER CLEAN EMOM 12 1 rep B/ WORKOUT FOR TIME 21/15/09 Hang Power snatch @40/30...

Curried Butternut Squash Soup

Curried Butternut Squash Soup Ingredients 2 medium shallots 2 cloves garlic, minced 6 cups peeled...

WOD 2.12.2020

WOD 2.12.2020 A/ PUSH PRESS Every 90 seconds x 6 8 push press (from the ground) B/ PULL UPS EMOM 5...

WOD 1.12.2020

WOD 1.12.2020 "WOD" AMRAP 35 500m row / bike or ski 40 DB Lunges @1x22.5/15kg 30 Sit ups 20 DB box...

WOD 30.11.2020

WOD 30.11.2020 A/ BACK SQUAT Every 2 min x 5 6 rep @tempo 3331 (from the floor) B/ SUPPORT Every 2...
WOD 4.12.2020

WOD 4.12.2020

WOD 4.12.2020 A/ SQUAT SNATCH COMPLEX Every 90 seconds x 5 1 squat snatch + 3 OHS B/ WL SUPPORT EMOM 10 1/ 5 clean pull @100% of 1RM power clean 2/ 5 broad jumps C/ WORK AMRAP 12 12 Toes to bar / Toes to ring 9 Thrusters @40/30 6 burpees bar...

read more
WOD 3.12.2020

WOD 3.12.2020

WOD 3.12.2020 A/ POWER CLEAN EMOM 12 1 rep B/ WORKOUT FOR TIME 21/15/09 Hang Power snatch @40/30 Thrusters @40/30 Cap 9min C/ FINISHER EMOM 8 20 seconds hollow rock

read more
Curried Butternut Squash Soup

Curried Butternut Squash Soup

Curried Butternut Squash Soup Ingredients 2 medium shallots 2 cloves garlic, minced 6 cups peeled & chopped butternut squash 1 pinch each sea salt + black pepper 1 1/2 Tbsp curry powder 1/4 tsp ground cinnamon 14-ounce coconut milk 2 cups vegetable broth 1-3 Tbsp...

read more
WOD 2.12.2020

WOD 2.12.2020

WOD 2.12.2020 A/ PUSH PRESS Every 90 seconds x 6 8 push press (from the ground) B/ PULL UPS EMOM 5 5-8 strict pull ups C/ WORK AMRAP 9 12/9 cal assault bike / row or ski 9 Push press 9 box jumps

read more
WOD 30.11.2020

WOD 30.11.2020

WOD 30.11.2020 A/ BACK SQUAT Every 2 min x 5 6 rep @tempo 3331 (from the floor) B/ SUPPORT Every 2 min x 3 12 Romanian deadlift C/ WORK AMRAP 3min 25/20 cal row 10 down ups Max front squats in the remaining time @50/35kg Rest 2 min x 3

read more
KEEP IT REAL

KEEP IT REAL

Nutrition Feeling sick? Look at what you're eating.⁠⁠Feeling tired? Look at what you're eating. ⁠⁠Feeling moody? Look at what you're eating.⁠⁠Keep it varied, fresh, and real. #RealFood 💚⁠

read more
WOD 28.11.2020

WOD 28.11.2020

WOD 28.11.2020 "SNATCH" Every 2 min x 5 5 touch and go power snatch Build across "WOD" FOR TIME 21-15-09 Hang Power snatch @40/30 Thrusters Right into 12-09-06 Over head squats @60/40 Burpee over the bar

read more
WOD 27.11.2020

WOD 27.11.2020

WOD 27.11.2020 "MIDLINE" 20 seconds ON - 40 seconds OFF x 12 1/ Deadbug 2/ Russian twist 3/ Plank to plank elbow "VOLUME" 50 toes to bar/ Toes to ring / toes to KB  for time EMOM 3 down ups CAP 10 "WOD" ANNIE 50-40-30-20-10 Double unders Sit ups CAP...

read more
WOD 25.11.2020

WOD 25.11.2020

WOD 25.11.2020 "POWER CLEAN" Build to 1 heavy technical rep of the day 20 minutes window "WOD" AMRAP 18 50 single arm DB thruster @1x22.5/15kg 7 ring muscle ups 15 single arm  DB Push Jerk @1x22.5/15kg 20 alternating OH dumbbell lunges @1x22.5/15kg (switch arm at 10...

read more
WOD 24.11.2020

WOD 24.11.2020

WOD 24.11.2020 "CARDIO" Every 2 min 30 x 12 Rotate between A/, B/ and C/ A/ 20/16 cal row + 20 push ups B/ 20 Sumo deadlift high pull @40/30kg + 10 HSPU C/ 30 box step ups @1x22.5/15kg DB

read more
WOD 23.11.2020

WOD 23.11.2020

WOD 23.11.2020 "FRONT SQUAT" Every 2min x 3 8 rep @3331 tempo "LUNGES" Every 2 min x 3 12 front rack lunges "WOD - battery" 3min ON - 1 min OFF x 3 10 power clean @60/40kg 10 burpee over the bar Max rep Power snatch @60/40 in the remaining time Rest 2 min 3min ON - 1...

read more
WOD 26.11.2020

WOD 26.11.2020

WOD 26.11.2020 "PUSH STRENGTH" EMOM 12 1/ 8/8 DB Z press 2/ 8 russian push ups "PULL STRENGTH" Every 90 secondes x 5 8/8 DB row "WOD" AMRAP 4 8 Box step up @2x22.5/15kg 8 burpee over the box Rest 2 minutes REPEAT

read more
EAT TO FUEL YOUR BODY

EAT TO FUEL YOUR BODY

NUTRITION Daily reminder : you should eat... whether or not you have worked out today ! You don't need to work out to deserve food. Food = Fuel 💚.  

read more
WOD 20.11.2020

WOD 20.11.2020

WOD 20.11.2020 "GYMNASTIC" 20 seconds ON - 40 seconds OFF x 12 1/ Deadbug 2/ Russian twist 3/ Plank to plank elbow "VOLUME" 50 toes to bar for time EMOM 3 down ups CAP 10 "WOD" ANNIE 50-40-30-20-10 Double unders Sit ups CAP 15

read more
WOD 19.11.2020

WOD 19.11.2020

WOD 19.11.2020 "STRENGTH" PUSH PRESS 15 minutes window Build 3RM "SUPPORT" Every 90 secondes x 5 8 bent over row "WOD" AMRAP 4 8 Box step up @2x22.5/15kg 8 burpee over the box Rest 2 minutes REPEAT

read more
WOD 18.11.2020

WOD 18.11.2020

WOD 18.11.2020 “OLY LIFTING” POWER CLEAN Build to 1 heavy technical rep of the day 20 minutes window “WOD” AMRAP 18 50 wallball 7 ring muscle ups 15m HSW 20 alternating OH dumbbell lunges @1×22.5/15kg

read more
WOD 17.11.2020

WOD 17.11.2020

WOD 17.11.2020 "CARDIO" Every 2 min 30 x 12 Rotate between A/, B/ and C/ A/ 20/16 cal row + 20 push ups B/ 20 Sumo deadlift high pull @40/30kg + 10 HSPU C/ 30 box step ups @1x22.5/15kg DB

read more
WOD 16.11.2020

WOD 16.11.2020

WOD 16.11.2020 "STRENGTH" FRONT SQUAT Build to 1RM "SUPPORT" LUNGES Every 2 min x 3 12 front rack lunges "WOD" Battery 3min ON - 1 min OFF x 3 10 power clean @60/40kg 10 burpee over the bar Max rep Power snatch @60/40 in the remaining time Rest 2 min 3min ON - 1 min...

read more
WOD 15.11.2020

WOD 15.11.2020

WOD 15.11.2020 "TEAM" Team of 3 40 minutes WORK MAX DISTANCE ROW Every 3 minutes complete : Athlete A/ 20 Toes to bar Athlete B/ 15 dumbbell thrusters @2x22.5/15kg Athlete C/ 15 Over head squat @60/40kg

read more
WOD 14.11.2020

WOD 14.11.2020

WOD 14.11.2020 "STRENGTH" FRONT SQUAT Find 3RM 15 minutes window "SUPPORT" REVERSE LUNGES Every 2 min x 3 8 reverse lunges "WOD" 5 rounds for time 15/12 cal row 5 back squat @100/70kg

read more
WOD 13.11.2020

WOD 13.11.2020

WOD 13.11.2020 "OLY LIFTING" A/ SQUAT CLEAN Every 90 seconds x 6 1 squat clean + 3 front squats @70%+ "WOD" 4 rounds for time 5 Devil press @2x22.5/15kg 10 HSPU 15/12 Cal assault bik

read more
WOD 11.11.2020

WOD 11.11.2020

WOD 11.11.2020 "OLY LIFTING" A/ SNATCH COMPLEX Every 2 min x 5 1 power snatch 1 hang power snatch 1 Over head squat AS HEAVY AS POSSIBLE "SUPPORT" 1 x max height box jump (6 minutes window) "WOD" FOR TIME 75 Box jumps 50 Wall ball 25 Chest to bar CAP...

read more
WOD 10.11.2020

WOD 10.11.2020

WOD 10.11.2020 "STRENGTH" A/ PUSH PRESS Every 2 min x 5 5 rep, start @70% environ Build across "WOD" B/ BATTERY WORK 2 min ON - 1 min OFF x 3 15 Power clean @60/40 Max burpee over the bar Rest 2 min 2min ON - 1 min OFF x 3 15 Power snatch @60/40 Max burpee over the...

read more
WOD 9.11.2020

WOD 9.11.2020

WOD 9.11.2020 "GYMNASTIC" A/ STRENGTH EMOM 8 1/ 5-8 strict pull ups 2/ 5-8 pike push ups "SKILLS" B/ BAR MUSCLE UPS 15 minutes window "WOD" AMRAP 10 1 round of DT @50/35kg 1 Bar muscle ups + 1 bar muscle up each round

read more
WOD 8.11.2020

WOD 8.11.2020

WOD 8.11.2020 "TEAM" FOR TIME 100 cal row 100 power snatch @40/30 100 Burpee over the bar 100 hang power clean @40/30 100 Toes to bar 100 back squats @40/30 100 push ups CAP 40

read more
WOD 7.11.2020

WOD 7.11.2020

WOD 7.11.2020 "OLY LIFTING" A/ SQUAT SNATCH EMOM 15 1 squat snatch Build across. "WOD" AMRAP 5 5 Power clean @60/40 5 push jerk @60/40 5 Bar muscle up Rest 1 min REPEAT

read more
WOD 6.11.2020

WOD 6.11.2020

WOD 6.11.2020 "STRENGTH" A/ PUSH PRESS 15 minutes window Build to 5RM "SUPPORT" Every 2min x 3 8/8 single arm DB push press 4-8 wide grip pull ups (strict) "WOD" FOR TIME 500m row 100 single arm dumbbell thrusters @1x22.5/15kg Each break = 5 down ups CAP :...

read more
WOD 5.11.2020

WOD 5.11.2020

WOD 5.11.2020 "GYMNASTIC" A/ PLAY 10 minutes practice Hand stand WALK "SKILLS" B/ STRICT RING MUSCLE UP Level 1 EMOM 9 1/ 3-6 chest to ring (false grip) 2/ 3-6 transition low rings 3/ 3-6 ring dips Level 2 Every 2 min x 5 2-5 strict ring muscle ups "WOD" AMRAP 9 30...

read more
WOD 4.11.2020

WOD 4.11.2020

WOD 4.11.2020 "STRENGTH" A/ FRONT SQUAT Every 2 min x 5 3 rep @80% "WOD" B/ BATTERY WORK 1min ON - 1 min OFF x 5 Power clean @50/35 Rest 2 min 1 min ON - 1 min OFF x 5 Max rounds of 6 HSPU + 3 Front squat @50/35 Rest 2 min 1 min ON - 1 min OFF  x 5 Max burpee box...

read more
WOD 3.11.2020

WOD 3.11.2020

WOD 3.11.2020 "OLY LIFTING" A/ SQUAT CLEAN Complex Every 2min x 5 1 squat clean + 3 hang squat cleans Build across "WOD" FOR TIME 50 hang power snatch @35/25 50 Toes to bar 50 burpee over the bar 50 deadlift @70/50 CAP : 20min

read more
WOD 2.11.2020

WOD 2.11.2020

WOD 2.11.2020 "CARDIO" AMRAP 10 2 rounds of : 30 KB swings @24/16 30 burpees Then Max cal row/bike or ski in the remaining time 3 min rest AMRAP 10 2 rounds of : 30 goblet squats 30 push ups Then max cal in the remaining time 3 min rest AMRAP 10 2 rounds of : 30 KB...

read more
WOD 31.10.2020

WOD 31.10.2020

WOD 31.10.2020 Part A "OLY LIFTING" POWER SNATCH Every 90 seconds x 10 3 power snatch touch and go @60/40kg Part B "WORKOUT" FOR TIME 50 Pull ups 40 Deadlift @60/40 30 Power clean @60/40 20 Push Jerk @60/40 10 Bar muscle ups CAP 20

read more
Fruit of the Month: Pear

Fruit of the Month: Pear

⁠Pears are a mild, sweet fruit with a fibrous center. They are rich in important antioxidants and dietary fiber.🍐⁠   ⁣   Here are 5 benefits of including #pears into your daily food routine...🍃⁠ 🍐Pears are a great source of antioxidants which great for the skin.⁠...

read more
Use bar soap instead of body wash

Use bar soap instead of body wash

GREEN LIVING TIPS ⁠Did you know a bar soap is much more environmentally friendly than a body wash?⁠⁠💦The carbon footprint of liquid soaps is 25 percent greater per wash than bar soaps.⁠⁠💦Liquid soaps require 5 times more energy to create and 20 times more energy to...

read more
WOD 28.10.2020

WOD 28.10.2020

WOD 28.10.2020 Part A "STRENGTH" DEADLIFT 1RM OF THE DAY Part B "WORKOUT" 2 min ON / 1 min OFF x 5 10/7 cal assault bike (max effort) 7 down ups Max wall balls in the remaining time

read more
WOD 27.10.2020

WOD 27.10.2020

WOD 27.10.2020 Part A "OLY LIFTING" CLEAN AND JERK EMOM 12 1 squat clean + 1 Jerk Build across Part B "WORKOUT" AMRAP 12 250m row 20 KB sumo deadlift high pull @32/24kg 20 Goblet squats @32/24kg  

read more
WOD 25.10.2020

WOD 25.10.2020

WOD 25.10.2020 “TEAM OF THREE” Team of 3 2 work SYNCHRO 1 rest AMRAP 30 minutes 150 wall balls 75 burpee over the bar 100 Power clean @40/30 75 burpee over the bar 50 HSPU

read more
WOD 24.10.2020

WOD 24.10.2020

WOD 24.10.2020 Part A "SNATCH COMPLEX" Every 2 min x 4 1 hang squat snatch 1 low hang squat snatch 1 squat snatch (from ground) Build across Part B "BATTERY SESSION" 1min ON - 1 min OFF x 6 Alternate between A/ & B/ A/ Max rep Power snatch @50/35 B/ Max rep Down...

read more
WOD 23.10.2020

WOD 23.10.2020

WOD 23.10.2020 Part A "STRENGTH & MIDLINE" 4 sets : 20-30 seconds hollow hold + 8/8 Dumbbell rowing Part B "SKILLS" Pull ups cluster sets 3 x 20 pull ups broken into 4 x 5 rep = 5 rep, 10 sec rest, 5 rep, rest etc) Rest 2 minutes entre les cluster sets. Part C...

read more
WOD 22.10.2020

WOD 22.10.2020

WOD 22.10.2020 Part A "FRONT SQUAT" Every 2 min x 4 5 rep @75% +2.5/5kg from last week Part B "STRENGTH" Every 2 min x 3 12 bent over row Part C "WORKOUT" AMRAP 7 10/7 cal assault bike 10 KB swing 10 chest to bar

read more
WOD 21.10.2020

WOD 21.10.2020

WOD 21.10.2020 Part A "SQUAT CLEAN" Build to 1 heavy rep of the day Part B "LIFT.2" Every 2 min x 3 3 squat clean @70/80% of 1RM of the day Part C "WORKOUT" AMRAP 12 Team of 2 10 down ups synchro 10 hang power snatch @40/30kg + 2 hang power snatch...

read more
WOD 18.10.2020

WOD 18.10.2020

WOD 18.10.2020 "TEAM OF TWO" Team of 2 AMRAP 40 1600m run together 60 chest to bar 100 Power clean @60/40 60 chest to bar 100 burpee box over Max distance row in the remaining time

read more

Categories

CrossFit

Crossfit All Elements - Be a force of nature

Nutrition

Crossfit All Elements - Be a force of nature

Recipes

Porridge Recipe Crossfit All Elements

Green Living Tips

Clean Up your Planet Day

Health and Wellness

Crossfit All Elements - Be a force of nature - Recovery

Join us now for a Free Trial!

Join Us Now for a Free Trial