CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
HOME WOD: 5 January 2021
|Bodyweight|
4 Rounds for quality of:
1 minute Plank Hold on Elbows
1 minute Plank Hold at top of Push Up
1 minute Oblique Reaches (L)
1 minute Oblique Reaches (R)
1 minute Flutter Kicks
Rest as needed
LET’S GET PHYSICAL
Home WOD: 4 January 2021
Option A | Bodyweight |
3 x 8 minute AMRAP of:
10 Tuck Jumps/ Box Jumps
10 Push Ups
10 Alternating Leg V-Sit Ups
rest 2 minutes between AMRAP's
Option B | Odd Object |
3 x 8 minute AMRAP of:
10 Tuck Jumps/ Box Jumps
10 Push Ups (1 Arm on Object)
10 Alternating Leg V-Sit Ups
rest 2 minutes between AMRAP's
be comfortable with the uncomfortable…
Mobility: 4 January 2021
"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
Don't worry if you missed out... All sessions will be recorded!
LET’S GET PHYSICAL
HOME WOD: 3 January 2021
*No Zoom sessions on Sundays
Option A | Sunday Runday |
4 Sets of
2:30 @ Moderate Pace
2:00 @ Easy Pace
1:00 @ Fast Pace
2:00 @ Easy Pace
0:30 @ Sprint PAce
2:00 @ Easy Pace
Option B | Odd Object Sunday |
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 Unbroken Reps of:
Kettlebell Swing/ Hanging DB Power Clean
Option C | Bodyweight Sunday |
2 x 7 minute AMRAP's of:
Burpees!
note: rest 3 minutes between rounds
LET’S SET THE BAR
Benchmark: 2 January 2021
Deck of Death
Complete the Deck For Time!
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps (24/20 in)
Card value determines the number of reps (face cards = 10, Aces = 11).
Jokers = 15 Burpees
Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps.
Card value = number of reps (face cards = 10, Aces = 11).
LET’S GET PHYSICAL
WOD: 30 December 2020
Option A | Bodyweight |
A1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges
rest 2 minutes, then perform
A2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch, table etc)
Option B | Odd Object |
B1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges with Object
rest 2 minutes, then perform
B2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch,table etc)
LET’S GET PHYSICAL
HOME WOD: 29 December 2020
Option A | Bodyweight |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips/ Dips on Stairs
Option B | Odd Object |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Alternating Arm Ground to Overhead
Option C | Barbell |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Barbell Ground to Overhead
LET’S SET THE BAR
HOME Benchmark: 28 December 2020
"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
ZACH TELLAR
For time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Complete the work in the order written, starting each new segment with 10 burpees.
Score is the time it takes you to complete all the repetitions—650 reps in total.
be comfortable with the uncomfortable…
Mobility: 28 December 2020
"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
LET’S GET PHYSICAL
HOME WOD: 27 December 2020
Sunday Runday.
3 Sets of:
1 minute @ moderate pace
1 minute @ easy/jog pace
1 minute @ fast pace
1 minute @ easy/jog pace
1 minute @ moderate pace
1 minute @ easy/jog pace
1 minute @ fast pace
1 minute @ easy/jog pace
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
