STAY UPDATED

Hello blog. Hello Wod.

WOD
23 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 September 2022

In Groups of 3 for a 30 Minute Amrap of
5 Deadlift 120/90 kg
10 Chest to Bar Pull Ups
15 Box Jump Overs

*Note 1 Partner always rowing
P1 Working
P2 Rowing
P3 Resting

WOD
22 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 September 2022

5 Rounds Each for time of
400 m Run
20 Wall Ball
10 Power Clean 70/50 kg
5 Wall Walk
rest 2:00 after each round

Time Cap 40 minutes

WOD
21 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 September 2022

A. 5 Rounds for Quality of
8L/8R 1/2 Kneeling Dumbbell Press
20 Plate Halo
8L/8R 1/2 Kneeling Dumbbell Press
* Commence a new set every 3:00

B. 20 minute EMOM of

1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 45 second Sandbag Carry
3rd minute : 12 - 16 Cal Ski Erg
4th minute - Rest

WOD
20 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2022

A. Pause Hang Power Clean 5 | 5 | 3"

B. 14 Minute AMRAP

50 Double Unders
25/20 Calorie Row
10 Double Kettlebell Hang Clean and Jerk 24/16

WOD
19 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2022

A. Thruster
5 | 5 | 2"
*Looking at 85-90% from last weeks 3 rep
B. 13 minute AMRAP of
1 Wall Walk
1 Legless Rope Climb
1 Rope Climb
*Athlete to add 1 Wall Walk each round

Power-Up

Powerlifting: 20 September 2022

Week 51

It’s Gymnasty

Gymnastics: 20 September 2022

Week 51

WOD
18 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 September 2022

A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 80-90% of 3 rep max

B. 4 Rounds of 3 mins on/1 min off of

400 m Run
in remaining time max effort burpees to target

WOD
17 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 September 2022

A. BB Reverse Stepping Lunges 5 | 8L and 8R | 3"

B. Handstand Walk Technique Work

*Experienced athletes to work on HS holds

C. 15 minute Alternating EMOM of

1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
3rd minute : Rest

WOD
16 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 September 2022

In Partners 30 minute AMRAP of:
2000 m Row (1 Partner to hold handstand)
150 Wall Balls (1 Partner to hang from Pull Up bar)
100 Toes to Bar (1 Partner to hold top of push up)

WOD
15 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2022

A.Snatch Pull + Snatch (Technique) 10 | 1 | 90"

B. Snatch at 70% of Part A with 2 second Pause in bottom 
6 | 2 | 60"

C. 15 minute AMRAP of

Ascending Rep Scheme 3,5,7,9,11,13...
Bar Muscle Up
Squat Snatch 60/45
*Athlete to perform 12 Burpees over bar after each set

WOD
14 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2022

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups

<< < 1 2 3 4 5 PAGE 2 OF 171