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Thuis ook het befaamde gembershotje maken? @vitalitien 's recept staar nu online! #gembershot #Beweeg! @carreraculinair

Leuk om te proberen: "Knee touch push ups". Fijne dag! 👊🏽#kneetouchpushups #pushups @nurdin_pattipilohy

WOD 28-6-2016

Skill: Handstand hold / walk 'Strict = Strong'

16 EMOM
1: 5-10 strict ring dips
2: 5-10 pistols
3: 5-10 strict HSPU
4: 5-10 strict TTB

Winnen?
Laat een comment achter met de reden dat jij dit setje moet krijgen, degene met het meest originele antwoord wint de tanktop en snapback! Voorwaarde om mee te doen is wel dat je lid bent. Go! 💪#vondelgymmerchandise #winactie

Here Gestow and Willem work together with Franziska to explore suppleness in the body. Working with a partner creates situations of unpredictability, forcing the body to adapt and strategize.
Moving in this way is a soft way to create dynamic Range of motion in the joints.
This week in mobility you will have an opportunity to explore this method with Franziska.
Inspired by @tomweksler movement archery and zen acrobatics. #mobilitymonday #mobility #movement @franziska_lancaster

"Ik voel me zo flauw bij een low-carb dieet". De doctor geeft antwoord. Nieuwe blog online!
@papa.ludidi #lowcarb #askthedoctor #healthblog

Maak er een inspirerende week van mensen!
#Repost @kevindlo
Ninja Warrior 🐟 Salmon Ladder Training
•
Salmon Determination | It's called the salmon ladder because salmon fish are known to swim upstream and overcome a lot of adversity. The ladder is a symbol of a difficulty movement, while going up against gravity. Being a salmon born in a river and swimming to the ocean and swimming all the way back to the river to lay your eggs makes life a long journey. Everyone has their own journey that they need to embrace in life just as a salmon would. Whatever happens in life, Stay Strong, Stay Salmon Strong. #inspiration #salmonladder

WOD 27-6-2016

Strength: Front squat 3x5

Metcon: For time
1000m row
100 sit ups
100 KB snatch 24/16

Picture is from last weekend at the Beach Throwdown, our vondelgirls rockingat the pull up bar 💪 @girlswodever @sannevanhek @perfuel_laska

Veel support bij de Beach Throwdown vandaag!
#beachthrowdown #support

De foto's van Vondelgym's Fast Five staan online. Link in bio!
Foto's: @alfie.photos #vondelgymsfastfive #vondelpark #running

💚
Bij Speelkwartier sprint je de 100 meter al op je tweede. Desnoods helpt papa of mama je een eindje op weg #100metervoordafne #sportensamenmetjekind #sundaymorningworkout #jogg #vondelgym #turkeys @speelkwartier

Team Dylan - Marius and Team Sanne - Laska started off with swimming and running😎💪

Krachttraining voor Runners 26-06-2016

5×3 romanian deadlift

Metcon:
21-18-15-12-9
KB swings
Toes to bar
Cal row #strengthtrainingforrunners #nikerunning

Wod 26-06-2016

For time( in teams of 2)
75 pullups
75 cal row
75 wallballs
75 cal row
50 pushups
50 cal row
50 situps
50 cal row
25 toes to bar
25 cal row
25 HSPU
25 cal row

#crossfit #vondelgym #cfvondelpark #teamwod #sundays

Powerlifting 25-6-2016
Week 6 Day 2

Warm-up:
Thoracic Extension Mobility

Strength:
Close Grip Bench Press, 5 x 5 (2-2-X-0)
Dumbbell Fly x 12-15 reps after each set

Accessory work:
3 sets of
Bicep Curl x 12-15
Triceps Extension x 12-15
Rest 90 sec in between sets #powerlifting #closegripbenchpress @yoeri15

Je bent dit weekend "in for a treat". Het recept voor deze plantaardige bounty cheese cakes staat nu namelijk online!
@orangefit.nl #proteincake #bountycheesecake #plantbased #vegan #protein

We hebben er al een buitentraining op zitten 💪🍃 @vitalitien #circuit #bootcamp #valentinesangels #vondelpark

Wod 25-06-2016

For time:
30 pushups
800m run
30 one-armed KB swings left 24/16
400m run backwards
30 pushups
800m run
30 one-armed KB swings right
400m run backwards

#vondelgym #crossfit #cfvondelpark

Wall balls! 👑
@brianelstak #wallballs #medicineball #vondelart #brianelstak

Het geluid van je adem, de wind in de bomen, je voeten op de grond. Klaas schreef deze week over beleving tijdens het hardlopen. Link in bio!
@klaasboom #running #hardloopblog

💪 #repostdeleden @nienkevdvelden
・・・
Ohh yes it's gym time! 🏋🏽 #gym #vondelgym #cfvondelpark #crossfit #workout #chickswithbarbells #beastmode #girlswholift

Wod 24-06-2015

Strength:
Death by...
KB deadlift(2x40)+ 10m farmers walk
*each minute add 1 deadlift untill failure to complete.
*sets must be performed unbroken touch-and-go!

Metcon:
Teams of 2:
10x200m row
*rest time= buddy work time

#vondelgym #crossfit #cfvondelpark #deadlift #farmercarry #row

Aankomend weekend is 'the Beach Throwdown!' Een CrossFit team competitie in Zandvoort. Er zijn 4 teams vanuit vondelgym die meedoen💪 Het evenement is bij strandtent 'the Spot' en is zowel zaterdag als zondag van ongeveer 10:00 tot 18:00. Wie komen onze teams aanmoedigen??!!! 😎

Meet the Juniors!
This is Katrin with her little girl Greta. Katrin and Greta are big fans of Speelkwartier! Almost every sunday they join the bootcamp, where Greta can have fun with the other kids, and Katrin can enjoy a full bootcamp workout. They do some of the exercises together, which is real fun for Greta. Imagine this: you are a small girl and your mom takes you to one of the most beautiful parks to have a sports workout together.. What a great start of your day!! @speelkwartier #sportenmetjekind

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