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Crossfit All Elements - Be a force of nature

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Crossfit All Elements - Be a force of nature - Recovery

All the posts

Fats are your friends !

Are fats bad?  Fats give your body energy. ⁠ They protect your organs, support your cell growth, keep your cholesterol and blood pressure under control and help your body absorb vital nutrients.⁠⁠Eat 👏🏻 more 👏🏻 healthy fats 👏🏼⁠ ⁠

Poached egg with spinach

Ingredients for 2 people: 250 g fresh spinach ½ clove of garlic Vinegar 2 fresh eggs 2 slices of bread Preparation: Wash the spinach and put it in a pan without draining it. Squeeze in the garlic. Steam them, stirring, until they fall apart. Season with salt and...

The Open is over!

What to do now that the Open is over? And now, the Open is over! We give you all our advice so that you can recover as well as possible and come back stronger.       For many of you, these Open have been synonymous with PR, improvement and surpassing...

Banana Scrambled Eggs

Banana scrambled eggs Ingredients 3 eggs 1 banana Honey or maple syrup 1 tbsp cinnamon Recipe Melt coconut or olive oil in a pan over medium heat.  In a small bowl, mash the banana then add the egg. Add the cinnamon and whisk together until combined.  Add mixture to...

Veggie of the Month : Celery

🥬 ⁠Healthy Benefits of Celery 🥬⁠ Celery is a great source of important antioxidants.⁠It reduces inflammation⁠It supports digestion⁠It is rich in vitamins and minerals with a low glycemic index⁠Celery has an alkalizing effect.⁠⁠If you want to add celery to your diet,...

Eat With Pleasure

We are all programmed to seek pleasure and avoid pain.👐🏻⁠ When you eat, you are seeking the pleasure of food, and you are avoiding the pain of hunger. But here’s the trick: You can’t receive pleasure unless you are aware that you are engaging in it. ⁠⁠Having a healthy...
Fats are your friends !

Fats are your friends !

Are fats bad?  Fats give your body energy. ⁠ They protect your organs, support your cell growth, keep your cholesterol and blood pressure under control and help your body absorb vital nutrients.⁠⁠Eat 👏🏻 more 👏🏻 healthy fats 👏🏼⁠ ⁠

read more
Poached egg with spinach

Poached egg with spinach

Ingredients for 2 people: 250 g fresh spinach ½ clove of garlic Vinegar 2 fresh eggs 2 slices of bread Preparation: Wash the spinach and put it in a pan without draining it. Squeeze in the garlic. Steam them, stirring, until they fall apart. Season with salt and...

read more
The Open is over!

The Open is over!

What to do now that the Open is over? And now, the Open is over! We give you all our advice so that you can recover as well as possible and come back stronger.       For many of you, these Open have been synonymous with PR, improvement and surpassing...

read more
Banana Scrambled Eggs

Banana Scrambled Eggs

Banana scrambled eggs Ingredients 3 eggs 1 banana Honey or maple syrup 1 tbsp cinnamon Recipe Melt coconut or olive oil in a pan over medium heat.  In a small bowl, mash the banana then add the egg. Add the cinnamon and whisk together until combined.  Add mixture to...

read more
Veggie of the Month : Celery

Veggie of the Month : Celery

🥬 ⁠Healthy Benefits of Celery 🥬⁠ Celery is a great source of important antioxidants.⁠It reduces inflammation⁠It supports digestion⁠It is rich in vitamins and minerals with a low glycemic index⁠Celery has an alkalizing effect.⁠⁠If you want to add celery to your diet,...

read more
Eat With Pleasure

Eat With Pleasure

We are all programmed to seek pleasure and avoid pain.👐🏻⁠ When you eat, you are seeking the pleasure of food, and you are avoiding the pain of hunger. But here’s the trick: You can’t receive pleasure unless you are aware that you are engaging in it. ⁠⁠Having a healthy...

read more
Stop Weighing Yourself Everyday !

Stop Weighing Yourself Everyday !

Start eating intuitively ! Stop fad dieting. Start eating intuitively and listening to how your body feels.⁠⁠Using your weight as the only measure of your success can be frustrating. Focus on other aspects of your journey like your clothing size, improvements in your...

read more
EAT REAL FOOD

EAT REAL FOOD

Eat Real Food ! ⁠You will never change until you change something you do daily. The secret of your success is found in your daily routine and diet.💚⁠⁠Real food doesn't have ingredients. Real food is ingredients. ⁠

read more
Chocolate pumpkin fondant

Chocolate pumpkin fondant

Chocolate pumpkin fondant Preparation time : 30 minsCooking time : 20 mins Ingredients for 8 persons 70g vegetable milk 200g pastry chocolate 250g of cooked butternut squash 80g coconut sugar 3 eggs 3 pinch of salt 130g of almond powder Oil for the mould Recipe...

read more
All about home made Mass Gainer

All about home made Mass Gainer

For who? People who have difficulty gaining weight and who want to gain muscle mass.   What is it? A Gainer is nothing more and nothing less than a source of protein mixed with carbohydrates.   Why? It is much healthier (and more economical) to make your own...

read more
My experience with online programming

My experience with online programming

Hey! I find you today not with a recipe but with a post to motivate you to be physically active in these complicated times. This is a post that is not sponsored. I just wanted to share my good plan with you.     I'm not going to teach you anything by telling...

read more
5 RECYCLING TIPS

5 RECYCLING TIPS

GREEN LIVING TIPS ♻️ ⁠5 TIPS TO UP YOUR RECYCLING GAME IN YOUR OWN HOME ♻️⁠⁠ TIP #1: Buy a water-saving showerhead: ⁠🚿♲ Winter may mean longer showers but that doesn't have to mean water wastage.⁠⁠TIP #2: Recycle food jars into mini containers for homemade sugar...

read more
Veggie of the Month : Cabbage

Veggie of the Month : Cabbage

Cabbage is packed with nutrients. ⁠Here are 4 reasons why you should include it in your diet👇🏽⁠ 💚 It helps to keep inflammation in check.⁠💚 It helps to maintain a healthy heart. ⁠💚 Lowers blood pressure and cholesterol levels. ⁠💚It also contains Vitamin C which helps...

read more
KEEP INGREDIENTS LISTS SHORT

KEEP INGREDIENTS LISTS SHORT

Learning how to read the ingredients list ⁠When you do the supermarket shopping, do you actually read the ingredients list of the food you buy?💚⁠⁠Learning how to read the ingredients list will empower you and let you take control of your own health.⁠⁠Here are 3 tips...

read more
STUFFED PEPPERS RECIPE

STUFFED PEPPERS RECIPE

Ingredients: 1/2 c. uncooked rice 2 tbsp. extra-virgin olive oil, plus more for drizzling 1 medium onion, chopped 2 tbsp. tomato paste 3 cloves garlic, minced 1 lb. ground beef 1 (14.5-oz.) can diced tomatoes 1 1/2 tsp. dried oregano Salt Pepper 6 bell peppers, tops...

read more
DRINK WATER !

DRINK WATER !

⁠Are you drinking enough water? 💧 If there is one New Years Resolution that you’re looking to take up, it should DEFINITELY be to drink more water 🙌⁠⁠Here are some top tips to help you drink more water throughout the day!👇⁠⁠ 1️⃣ Leave a glass of water by your bed and...

read more
Fruit of the Month : Kiwi

Fruit of the Month : Kiwi

Did you know Kiwis have twice the Vitamin C of an orange?⁠⁠ ⁣ Here are few fun facts you didn't know about Swiss Kiwi👇🏼⁠ 🥝 Kiwi is a great fruit for your skin, packed with vitamin C, K, E, potassium, antioxidants, and more.⁠🥝 Kiwis are rich in serotonin and...

read more
WOD 4.1.2021

WOD 4.1.2021

WOD 4.1.2021 A/ BACK SQUAT Every 2 min x 5 8 rep B/ SUPPORT Every 2 min x 3 12 DB Romanian deadlift C/ WORK 3 min ON - 1 min OFF x 4 20 KB swings @32/24kg 20 push ups Max cal bike / ski in the remaining time

read more
WOD 3.1.2021

WOD 3.1.2021

WOD 3.1.2021 "BUILDING" A/ Bent over row Every 2 min x 4 8 rep @as heavy as possible B/ Upper Pump EMOM 9 1/ 12 biceps curls 2/ 12 Diamond push ups 3/ 12 DB plank row C/ Strict Pull up 00:00 - 05:00 1RM weighted pull ups 00:05 - 10:00 EMOM 5 x Pull ups UBK D/ POWER 4...

read more
Going Zero Waste : Food Waste

Going Zero Waste : Food Waste

GREEN LIVING TIPS ⁠Did you know that food waste produces methane (greenhouse gas) when sitting in a landfill? ♻️⁠⁠Here are 3 strategies to reduce food waste:⁠ 💚 Look up ways to use your fruit and veggies scraps. ⁠💚 Stick to your shopping list and you'll avoid buying...

read more
WOD 2.1.2021

WOD 2.1.2021

WOD 2.1.2021 "HAPPY NEW YEAR" TEAM OF 2 AMRAP 40 800m run together 42/30/18 Over head squat @60/40 Toes to bar 600m run together 42/30/18 Russian KB swings @32/24 HSPU 400m run 50 down ups synchro

read more
WOD 31.12.2020

WOD 31.12.2020

WOD 31.12.2020 "BYE BYE 2020" TEAM OF 2 AMRAP 20 200 cal assault bike / Row / ski Then, Max rounds of : 30 Push Press @40/30 30 burpee over the bar 30 partner wall balls Rest 4 minutes AMRAP 21 Complete 100 Pull ups 80 Single arm DB thrusters 60 HSPU 40 Toes to...

read more
WOD 30.12.2020

WOD 30.12.2020

WOD 30.12.2020 "CHRISTMAS GAINZ 2.0" A/ CLEAN 00:00 - 10:00 1RM CLEAN B/ SNATCH 10:00 - 20:00 1RM SNATCH C/ THRUSTER 20:00 - 30:00 1RM THRUSTER D/ ROW @30:00 1k ROW MAX EFFORT

read more
WOD 29.12.2020

WOD 29.12.2020

WOD 29.12.2020 "CARDIO CLUB" 2 min ON - 2 min OFF x 9 Rotate between A/ B/ and C/ A/ 1 round of Cindy + Max cal row/Bike/ski in the remaining time B/ AMRAP 10 Thrusters @40/30 10 Burpee over the bar C/ Complete 2 rounds of 12 box jumps over 12 American swings @32/24kg...

read more
WOD 28.12.2020

WOD 28.12.2020

WOD 28.12.2020 "CHRISTMAS GAINZ" A/ BACK SQUAT 1RM BACK SQUAT (15 mins window) B/ STRICT PRESS 1RM STRICT PRESS (15 mins window) C/ DEADLIFT 1RM DEADLIFT (15 mins window)

read more
WOD 25.12.2020

WOD 25.12.2020

WOD 25.12.2020 "12 days of Christmas" 1 Row, 100 m 2 Kettlebell Push Press 3 Kettlebell Hang Cleans 4 Kettlebell Deadlifts 5 Toes-to-bars 6 Burpees 7 Kettlebell Goblet Squats 8 Kettlebell Thrusters 9 Kettlebell Snatches 10 Kettlebell Overhead Squat 11 Chest-to-bar...

read more
WOD 20.12.2020

WOD 20.12.2020

WOD 20.12.2020 "TEAM OF 2" AMRAP 30 100 Wall balls 80 Cal Row/ski/bike 60 Power Snatch @60/40 40 Burpee box jump over 30 Chest to bar/ring 20 Over head lunges @60/40 10 Bar/ring muscle ups

read more

WOD 19.12.2020

WOD 19.12.2020 A/ SKILLS 20 seconds ON / 40 seconds OFF x 6 Max double unders B/ STRENTH EMOM 8 1/ 3-6 strict pull ups 2/ 3 wall walk/box walk out C/ WORK AMRAP 9 9 toes to bar/ toes to ring 15 DB/KB thrusters (2x 22.5/15 kg) 21 Box jump over D/ CORE Complete 75...

read more
WOD 17.12.2020

WOD 17.12.2020

WOD 17.12.2020 A/ BACK SQUAT Every 2 min x 5 4 rep @40x1 B/ WORKOUT AMRAP 6 7 Russian KB swings 7 Pull ups 7 Push ups C/ LOWER BUILDING EMOM 10 1/ 10 box step ups @2x22.5/15kg 2/ 10 Front rack Lunges @as heavy as possible

read more
WOD 16.12.2020

WOD 16.12.2020

WOD 16.12.2020 A/ SQUAT SNATCH EMOM 5 3 squat snatch touch and go Rest 2 min EMOM 5 1 squat snatch (Heavier) B/ WORK 3 rounds for time 12 Chest to bar/ring 12 Thrusters @50/35kg 8 Burpees over the bar 8 OHS @50/35kg Cap : 12min

read more
WOD 15.12.2020

WOD 15.12.2020

WOD 15.12.2020 A/ PUSH PRESS Every 90 seconds x 6 4 push press ( 3secs hold at the top) B/ WORK 2min ON - 2 min OFF x 5 15/12 cal assault bike / row / ski Max rep Power clean @60/40 C/ FINISHER 3 sets of 21’s biceps curls

read more
WOD 14.12.2020

WOD 14.12.2020

WOD 14.12.2020 A/ CLEAN AND JERK — Barbell cycing — Every 2 min x 6 3 Power clean + 3 hang power clean + 3 Push jerk B/ OLY SUPPORT EMOM 8 1/ 3 clean pull @100% of 1RM power clean 2/ 6/6 db or kb  Z press C/ WORK FOR TIME 75 cal row 50 HSPU 25 Deadlfit @120/90kg Cap...

read more
WOD 13.12.2020

WOD 13.12.2020

WOD 13.12.2020 "TEAM" AMRAP 35 min 100 Hang power clean 100 Front squats 100 Push jerk 100 Front rack lunges 100 Thrusters @40/30kg Between each movements, complete 10 down ups synchro

read more
WOD 12.12.2020

WOD 12.12.2020

WOD 12.12.2020 AMRAP 10 30/20/10 Burpees DB snatch @1x22.5/15kg Max cal machine in the remaining time Rest 2 min AMRAP 10 21/15/9 Toes to bar/ring DB squats @1x22.5/15kg Max cal machine in the remaining time Rest 2 min AMRAP 10 15/12/9 Devil press @1x22.5/15kg...

read more
Making sustainable changes

Making sustainable changes

Green living tips Making sustainable changes to your routine can be a part of your new year's resolution for 2021. When it comes to decreasing the resources you consume, the home is a great place to start.🏚️⁠⁠Switching the power off of powering down when appliances...

read more
WOD 11.12.2020

WOD 11.12.2020

WOD 11.12.2020 A/ POWER CLEAN Every 90 seconds x 10 3 Power clean touch and go B/ PUSH JERK EMOM 10 3 Push jerk C/ WOD AMRAP 15 15 HSPU 1 round of macho man 15 cal row

read more

WOD 10.12.2020

WOD 10.12.2020 A/ PUSH PRESS Every 90 seconds x 6 6 push press (from the ground) B/ PULL UPS EMOM 5 5-8 strict pull ups C/ WORK FOR TIME 21/15/09 Deadlift @80/50 Burpee bar facing Cap 12min

read more
WOD 9.12.2020

WOD 9.12.2020

WOD 9.12.2020 A/ SQUAT SNATCH COMPLEX Every 2 min x 5 Complex 1 squat snatch + 1 hang squat snatch + 1 OHS B/ Oly Support EMOM 8 1/ 8 behind the neck push press 2/ 4 broad jumps C/ WOD 5 Rounds FOR TIME 15 Chest to bar pull ups 15 OHS @40/30kg Cap...

read more
Fruit of the Month : Apple

Fruit of the Month : Apple

Nutrition tips ⁣   ⁠It’s officially apple-picking season!!👐🏾⁠⁠Did you know Apples are a good source of fiber and Vitamin C?⁠ Whether you are cooking an apple pie or having a snack of apples and peanut butter, apples can provide you with many health benefits.⁠⁠🍎...

read more
WOD 8.12.2020

WOD 8.12.2020

WOD 8.12.2020 A/ SKILLS EMOM 10 5-10 kipping pull ups (unbrocken) B/ WOD AMRAP 12 2 box jumps 2 hand release Push Ups 2 DB thruster  + 2 rep each rounds Cap 12min C/ MIDLINE Complete 100 tuck crunch Break as needed

read more

All the posts

Fats are your friends !

Are fats bad?  Fats give your body energy. ⁠ They protect your organs, support your cell growth,...

Poached egg with spinach

Ingredients for 2 people: 250 g fresh spinach ½ clove of garlic Vinegar 2 fresh eggs 2 slices of...

The Open is over!

What to do now that the Open is over? And now, the Open is over! We give you all our advice so...

Banana Scrambled Eggs

Banana scrambled eggs Ingredients 3 eggs 1 banana Honey or maple syrup 1 tbsp cinnamon Recipe Melt...

Veggie of the Month : Celery

🥬 ⁠Healthy Benefits of Celery 🥬⁠ Celery is a great source of important antioxidants.⁠It reduces...

Eat With Pleasure

We are all programmed to seek pleasure and avoid pain.👐🏻⁠ When you eat, you are seeking the...
Fats are your friends !

Fats are your friends !

Are fats bad?  Fats give your body energy. ⁠ They protect your organs, support your cell growth, keep your cholesterol and blood pressure under control and help your body absorb vital nutrients.⁠⁠Eat 👏🏻 more 👏🏻 healthy fats 👏🏼⁠ ⁠

read more
Poached egg with spinach

Poached egg with spinach

Ingredients for 2 people: 250 g fresh spinach ½ clove of garlic Vinegar 2 fresh eggs 2 slices of bread Preparation: Wash the spinach and put it in a pan without draining it. Squeeze in the garlic. Steam them, stirring, until they fall apart. Season with salt and...

read more
The Open is over!

The Open is over!

What to do now that the Open is over? And now, the Open is over! We give you all our advice so that you can recover as well as possible and come back stronger.       For many of you, these Open have been synonymous with PR, improvement and surpassing...

read more
Banana Scrambled Eggs

Banana Scrambled Eggs

Banana scrambled eggs Ingredients 3 eggs 1 banana Honey or maple syrup 1 tbsp cinnamon Recipe Melt coconut or olive oil in a pan over medium heat.  In a small bowl, mash the banana then add the egg. Add the cinnamon and whisk together until combined.  Add mixture to...

read more
Veggie of the Month : Celery

Veggie of the Month : Celery

🥬 ⁠Healthy Benefits of Celery 🥬⁠ Celery is a great source of important antioxidants.⁠It reduces inflammation⁠It supports digestion⁠It is rich in vitamins and minerals with a low glycemic index⁠Celery has an alkalizing effect.⁠⁠If you want to add celery to your diet,...

read more
Eat With Pleasure

Eat With Pleasure

We are all programmed to seek pleasure and avoid pain.👐🏻⁠ When you eat, you are seeking the pleasure of food, and you are avoiding the pain of hunger. But here’s the trick: You can’t receive pleasure unless you are aware that you are engaging in it. ⁠⁠Having a healthy...

read more
Stop Weighing Yourself Everyday !

Stop Weighing Yourself Everyday !

Start eating intuitively ! Stop fad dieting. Start eating intuitively and listening to how your body feels.⁠⁠Using your weight as the only measure of your success can be frustrating. Focus on other aspects of your journey like your clothing size, improvements in your...

read more
EAT REAL FOOD

EAT REAL FOOD

Eat Real Food ! ⁠You will never change until you change something you do daily. The secret of your success is found in your daily routine and diet.💚⁠⁠Real food doesn't have ingredients. Real food is ingredients. ⁠

read more
Chocolate pumpkin fondant

Chocolate pumpkin fondant

Chocolate pumpkin fondant Preparation time : 30 minsCooking time : 20 mins Ingredients for 8 persons 70g vegetable milk 200g pastry chocolate 250g of cooked butternut squash 80g coconut sugar 3 eggs 3 pinch of salt 130g of almond powder Oil for the mould Recipe...

read more
All about home made Mass Gainer

All about home made Mass Gainer

For who? People who have difficulty gaining weight and who want to gain muscle mass.   What is it? A Gainer is nothing more and nothing less than a source of protein mixed with carbohydrates.   Why? It is much healthier (and more economical) to make your own...

read more
My experience with online programming

My experience with online programming

Hey! I find you today not with a recipe but with a post to motivate you to be physically active in these complicated times. This is a post that is not sponsored. I just wanted to share my good plan with you.     I'm not going to teach you anything by telling...

read more
5 RECYCLING TIPS

5 RECYCLING TIPS

GREEN LIVING TIPS ♻️ ⁠5 TIPS TO UP YOUR RECYCLING GAME IN YOUR OWN HOME ♻️⁠⁠ TIP #1: Buy a water-saving showerhead: ⁠🚿♲ Winter may mean longer showers but that doesn't have to mean water wastage.⁠⁠TIP #2: Recycle food jars into mini containers for homemade sugar...

read more
Veggie of the Month : Cabbage

Veggie of the Month : Cabbage

Cabbage is packed with nutrients. ⁠Here are 4 reasons why you should include it in your diet👇🏽⁠ 💚 It helps to keep inflammation in check.⁠💚 It helps to maintain a healthy heart. ⁠💚 Lowers blood pressure and cholesterol levels. ⁠💚It also contains Vitamin C which helps...

read more
KEEP INGREDIENTS LISTS SHORT

KEEP INGREDIENTS LISTS SHORT

Learning how to read the ingredients list ⁠When you do the supermarket shopping, do you actually read the ingredients list of the food you buy?💚⁠⁠Learning how to read the ingredients list will empower you and let you take control of your own health.⁠⁠Here are 3 tips...

read more
STUFFED PEPPERS RECIPE

STUFFED PEPPERS RECIPE

Ingredients: 1/2 c. uncooked rice 2 tbsp. extra-virgin olive oil, plus more for drizzling 1 medium onion, chopped 2 tbsp. tomato paste 3 cloves garlic, minced 1 lb. ground beef 1 (14.5-oz.) can diced tomatoes 1 1/2 tsp. dried oregano Salt Pepper 6 bell peppers, tops...

read more
DRINK WATER !

DRINK WATER !

⁠Are you drinking enough water? 💧 If there is one New Years Resolution that you’re looking to take up, it should DEFINITELY be to drink more water 🙌⁠⁠Here are some top tips to help you drink more water throughout the day!👇⁠⁠ 1️⃣ Leave a glass of water by your bed and...

read more
Fruit of the Month : Kiwi

Fruit of the Month : Kiwi

Did you know Kiwis have twice the Vitamin C of an orange?⁠⁠ ⁣ Here are few fun facts you didn't know about Swiss Kiwi👇🏼⁠ 🥝 Kiwi is a great fruit for your skin, packed with vitamin C, K, E, potassium, antioxidants, and more.⁠🥝 Kiwis are rich in serotonin and...

read more
WOD 4.1.2021

WOD 4.1.2021

WOD 4.1.2021 A/ BACK SQUAT Every 2 min x 5 8 rep B/ SUPPORT Every 2 min x 3 12 DB Romanian deadlift C/ WORK 3 min ON - 1 min OFF x 4 20 KB swings @32/24kg 20 push ups Max cal bike / ski in the remaining time

read more
WOD 3.1.2021

WOD 3.1.2021

WOD 3.1.2021 "BUILDING" A/ Bent over row Every 2 min x 4 8 rep @as heavy as possible B/ Upper Pump EMOM 9 1/ 12 biceps curls 2/ 12 Diamond push ups 3/ 12 DB plank row C/ Strict Pull up 00:00 - 05:00 1RM weighted pull ups 00:05 - 10:00 EMOM 5 x Pull ups UBK D/ POWER 4...

read more
Going Zero Waste : Food Waste

Going Zero Waste : Food Waste

GREEN LIVING TIPS ⁠Did you know that food waste produces methane (greenhouse gas) when sitting in a landfill? ♻️⁠⁠Here are 3 strategies to reduce food waste:⁠ 💚 Look up ways to use your fruit and veggies scraps. ⁠💚 Stick to your shopping list and you'll avoid buying...

read more
WOD 2.1.2021

WOD 2.1.2021

WOD 2.1.2021 "HAPPY NEW YEAR" TEAM OF 2 AMRAP 40 800m run together 42/30/18 Over head squat @60/40 Toes to bar 600m run together 42/30/18 Russian KB swings @32/24 HSPU 400m run 50 down ups synchro

read more
WOD 31.12.2020

WOD 31.12.2020

WOD 31.12.2020 "BYE BYE 2020" TEAM OF 2 AMRAP 20 200 cal assault bike / Row / ski Then, Max rounds of : 30 Push Press @40/30 30 burpee over the bar 30 partner wall balls Rest 4 minutes AMRAP 21 Complete 100 Pull ups 80 Single arm DB thrusters 60 HSPU 40 Toes to...

read more
WOD 30.12.2020

WOD 30.12.2020

WOD 30.12.2020 "CHRISTMAS GAINZ 2.0" A/ CLEAN 00:00 - 10:00 1RM CLEAN B/ SNATCH 10:00 - 20:00 1RM SNATCH C/ THRUSTER 20:00 - 30:00 1RM THRUSTER D/ ROW @30:00 1k ROW MAX EFFORT

read more
WOD 29.12.2020

WOD 29.12.2020

WOD 29.12.2020 "CARDIO CLUB" 2 min ON - 2 min OFF x 9 Rotate between A/ B/ and C/ A/ 1 round of Cindy + Max cal row/Bike/ski in the remaining time B/ AMRAP 10 Thrusters @40/30 10 Burpee over the bar C/ Complete 2 rounds of 12 box jumps over 12 American swings @32/24kg...

read more
WOD 28.12.2020

WOD 28.12.2020

WOD 28.12.2020 "CHRISTMAS GAINZ" A/ BACK SQUAT 1RM BACK SQUAT (15 mins window) B/ STRICT PRESS 1RM STRICT PRESS (15 mins window) C/ DEADLIFT 1RM DEADLIFT (15 mins window)

read more
WOD 25.12.2020

WOD 25.12.2020

WOD 25.12.2020 "12 days of Christmas" 1 Row, 100 m 2 Kettlebell Push Press 3 Kettlebell Hang Cleans 4 Kettlebell Deadlifts 5 Toes-to-bars 6 Burpees 7 Kettlebell Goblet Squats 8 Kettlebell Thrusters 9 Kettlebell Snatches 10 Kettlebell Overhead Squat 11 Chest-to-bar...

read more
WOD 20.12.2020

WOD 20.12.2020

WOD 20.12.2020 "TEAM OF 2" AMRAP 30 100 Wall balls 80 Cal Row/ski/bike 60 Power Snatch @60/40 40 Burpee box jump over 30 Chest to bar/ring 20 Over head lunges @60/40 10 Bar/ring muscle ups

read more

WOD 19.12.2020

WOD 19.12.2020 A/ SKILLS 20 seconds ON / 40 seconds OFF x 6 Max double unders B/ STRENTH EMOM 8 1/ 3-6 strict pull ups 2/ 3 wall walk/box walk out C/ WORK AMRAP 9 9 toes to bar/ toes to ring 15 DB/KB thrusters (2x 22.5/15 kg) 21 Box jump over D/ CORE Complete 75...

read more
WOD 17.12.2020

WOD 17.12.2020

WOD 17.12.2020 A/ BACK SQUAT Every 2 min x 5 4 rep @40x1 B/ WORKOUT AMRAP 6 7 Russian KB swings 7 Pull ups 7 Push ups C/ LOWER BUILDING EMOM 10 1/ 10 box step ups @2x22.5/15kg 2/ 10 Front rack Lunges @as heavy as possible

read more
WOD 16.12.2020

WOD 16.12.2020

WOD 16.12.2020 A/ SQUAT SNATCH EMOM 5 3 squat snatch touch and go Rest 2 min EMOM 5 1 squat snatch (Heavier) B/ WORK 3 rounds for time 12 Chest to bar/ring 12 Thrusters @50/35kg 8 Burpees over the bar 8 OHS @50/35kg Cap : 12min

read more
WOD 15.12.2020

WOD 15.12.2020

WOD 15.12.2020 A/ PUSH PRESS Every 90 seconds x 6 4 push press ( 3secs hold at the top) B/ WORK 2min ON - 2 min OFF x 5 15/12 cal assault bike / row / ski Max rep Power clean @60/40 C/ FINISHER 3 sets of 21’s biceps curls

read more
WOD 14.12.2020

WOD 14.12.2020

WOD 14.12.2020 A/ CLEAN AND JERK — Barbell cycing — Every 2 min x 6 3 Power clean + 3 hang power clean + 3 Push jerk B/ OLY SUPPORT EMOM 8 1/ 3 clean pull @100% of 1RM power clean 2/ 6/6 db or kb  Z press C/ WORK FOR TIME 75 cal row 50 HSPU 25 Deadlfit @120/90kg Cap...

read more
WOD 13.12.2020

WOD 13.12.2020

WOD 13.12.2020 "TEAM" AMRAP 35 min 100 Hang power clean 100 Front squats 100 Push jerk 100 Front rack lunges 100 Thrusters @40/30kg Between each movements, complete 10 down ups synchro

read more
WOD 12.12.2020

WOD 12.12.2020

WOD 12.12.2020 AMRAP 10 30/20/10 Burpees DB snatch @1x22.5/15kg Max cal machine in the remaining time Rest 2 min AMRAP 10 21/15/9 Toes to bar/ring DB squats @1x22.5/15kg Max cal machine in the remaining time Rest 2 min AMRAP 10 15/12/9 Devil press @1x22.5/15kg...

read more
Making sustainable changes

Making sustainable changes

Green living tips Making sustainable changes to your routine can be a part of your new year's resolution for 2021. When it comes to decreasing the resources you consume, the home is a great place to start.🏚️⁠⁠Switching the power off of powering down when appliances...

read more
WOD 11.12.2020

WOD 11.12.2020

WOD 11.12.2020 A/ POWER CLEAN Every 90 seconds x 10 3 Power clean touch and go B/ PUSH JERK EMOM 10 3 Push jerk C/ WOD AMRAP 15 15 HSPU 1 round of macho man 15 cal row

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WOD 10.12.2020

WOD 10.12.2020 A/ PUSH PRESS Every 90 seconds x 6 6 push press (from the ground) B/ PULL UPS EMOM 5 5-8 strict pull ups C/ WORK FOR TIME 21/15/09 Deadlift @80/50 Burpee bar facing Cap 12min

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WOD 9.12.2020

WOD 9.12.2020

WOD 9.12.2020 A/ SQUAT SNATCH COMPLEX Every 2 min x 5 Complex 1 squat snatch + 1 hang squat snatch + 1 OHS B/ Oly Support EMOM 8 1/ 8 behind the neck push press 2/ 4 broad jumps C/ WOD 5 Rounds FOR TIME 15 Chest to bar pull ups 15 OHS @40/30kg Cap...

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Fruit of the Month : Apple

Fruit of the Month : Apple

Nutrition tips ⁣   ⁠It’s officially apple-picking season!!👐🏾⁠⁠Did you know Apples are a good source of fiber and Vitamin C?⁠ Whether you are cooking an apple pie or having a snack of apples and peanut butter, apples can provide you with many health benefits.⁠⁠🍎...

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WOD 8.12.2020

WOD 8.12.2020

WOD 8.12.2020 A/ SKILLS EMOM 10 5-10 kipping pull ups (unbrocken) B/ WOD AMRAP 12 2 box jumps 2 hand release Push Ups 2 DB thruster  + 2 rep each rounds Cap 12min C/ MIDLINE Complete 100 tuck crunch Break as needed

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CrossFit

Crossfit All Elements - Be a force of nature

Nutrition

Crossfit All Elements - Be a force of nature

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Porridge Recipe Crossfit All Elements

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Clean Up your Planet Day

Health and Wellness

Crossfit All Elements - Be a force of nature - Recovery

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