Heavy Hang Clean & Dirt Nap – 10.Juli.2020

Dagens Workout what a workout ;). Dirt Nip. Classic Crossfit couplet ga ingen plass og gjemme seg noe som ga mange knestående posisjoner. Pacing:Vi prater om det hele veien. På de to siste timene så fikk de kjørt seg skikkelig med personlig coaching der de fikk tidene de skulle vært ferdig om de plusset runde 1 sammen. Det som skjer …

Oh Deere T2 – 09.juli 2020

I dag kunne økta kanskje mer passende hatt navnet: Oh dear!! Både med tanke på at det var ei team-økt og at den krevde både sin mann og sin kvinne. Men alt i alt tror jeg at dagens økt bygget mye karakter hos samtlige som møtte opp på Verftet. Så, det var kanskje ikke helt bare-bare å forstå hvordan økta …

Deadbolt- 7.juli.2020

Today we had a fun workout to se how strong we are in our deadlifts, starting with a lifting section. where we had 13min to lift a heavy 5reps, then a heavy 4 reps and finally a heavy 3 reps. With going up in weight for each set and also taking a little break in between. Then we had our …

Stub Hub 6.Juli.2020

For a workout we had for today was a perfect one to start the week off called Stub hub. 2 workouts in one that consists of our famous and best rep scheme to go for when you are wanting a sweat and dont have alot of time. starting with 21-15-9 reps and directly going into 9-15-21, with a 20min timecap. …

Glen – 03.Juli.2020

Today we had Hero workout ‘Glen’. What means that there is a history behind this workout. Former U.S. Navy SEAL Glen Doherty, 42, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, sister and brother. ‘Glen’ is a balanced workout that includes cardio, gymnastics, and weightlifting and is as followed. For …

Battleship – 2.juli.2020

A nice combination of technique and a high heartrate today. We started off with a technique / strength section for the squat clean: EMOM 8 1 Pause Squat Clean + 1 Pause Front Squat The squat clean gave us really the time to focus on the technique: controlled pull from the floor, agressive hip-extension and fast under the bar. We …

Strict lynne 1.July.2020

News! News! News! As of next week guys we will be having a class at 8:00 every morning, so you guys can join in the mornings. But we will also be stopping the 18:00 classes in the evening to still make it even throughout the days. Hope this is ok for everyone So moving on with todays workout we had …

Team Boat Race – 30.june.2020

Rowing and running, simple and effective. We had a 12 rounds, max 24 minute endurance piece on the menu for today. The trick is to make a 24 minute conditioning piece enjoyable and fun. What better way of making it fun than by doing it with a buddy: Through alternating the row&run with a buddy, you almost don’t notice that …

Laces Out – 29.juni.2020

“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink We sometimes walk into the gym, not completely feeling it. Hell, we sometimes walk through life not feeling it. The weather sucks, my car broke down and I feel like hiding under a blanket …

26.juni.2020 – Red Zone

Today´s workout was super super heavy but also really satisfying! A combination of barbell snatches and wallballs. Two typical crossfit movements combined. As is known are workouts with only two different movements mostly the hardest one. Think about Fran. ‘Red Zone´ 30-20-10-20-30 reps ofHang Power Snatch 🏋🏽Wallballs 🎱 That means in total 220 reps!! 110 wallballs and 110 snatches! Heavy for the shoulders …