CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 3 March 2019
A. for time 10-8-6-4-2 reps of:
Suitcase Deadlifts (left + right counts as 1 rep) 60/ 45 kg
After each round 50 m. Suitcase Walk
B. 20 minute AMRAP of:
10 Kettlebell Push Press (1 arm) 24/16 kg
10 Kettlebell Swings 24/16 kg
10 Kettlebell Snatch (1 arm) 24/16 kg
LET’S GET PHYSICAL
WOD: 2 March 2019
A. Warm up drills for running and teaching how to run the best way with odd objects.
our own...
Benchmark: "The Buddy Odd Run"
CrossFit Amsterdam's Benchmark: "The Buddy Odd Run"
For time:
800 m. Buddy Carry (anyhow)
400 m. Buddy Run - Backwards (tied together)
400 m. Buddy Run holding 1 Sandbag together and both Buddies holding individualy 1 Bumperplate (15/10 kg) in pinchgrip in the other hand.
800 m. Buddy Run with Jerrycan 3/4 filled up with water
400 m. Buddy Run with Log
400 m. Buddy Run - Backwards (tied together)
800 m. Buddy Carry (anyhow)
LET’S GET PHYSICAL
Strongman: 2 March 2019
A. Power Snatch
3-5 | 2 | 2”
B. Back Squat
3 | 5 | 3” in tempo C-1-X-1
C. Chesticles
EMOM till failure!
Perform 1 Rep of Bench Press @60/ 35 kg
note: add 5/ 2.5 kg every minute until minute 9, after that start adding 2,5 kg every minute until faillure!
LET’S GET PHYSICAL
WOD: 1 March 2019
For the morning group we'll be (re-)doing last weeks Open WOD!
A. CrossFit Games Open 19.1
15 minute AMRAP
19 Wall Balls 20/14 lbs
19 calorie Row
The open
Benchmark: "CrossFit Games Open 19.2"
Benchmark: "CrossFit Games Open 19.2"
AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
25 Toes-to-Bars
50 Double-Unders
13 squat cleans (185/115 lb)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)
Time Cap: 20 minutes
The Open
Pics of 19.1
Well that was fun! 19.1 is in the books as "a tall man's workout!" 15 minute AMRAP of: - 19 WallBalls - 19 Calories Row Let's see what 19.2 will bring!
LET’S GET PHYSICAL
WOD: 28 February 2019
A. Stationary Lunges
4 | 8 | 2" ( L+R=1 )
B. 10 Rounds of:
12 WallBalls 20/ 14 lbs
6 Burpee Box Jump-overs 30/ 24 inch
LET’S TEST YOUR STRENGTH!
Powerlifting: 28 February 2019
"Test Day"
Find your 1RM of:
- Back Squat
- Bench Press
LET’S GET PHYSICAL
WOD: 27 February 2019
A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds
note: 1 min rest between rounds
B. Death by Thrusters and Pull-ups
Start every 2 min. and add 1 rep for every exercise
First 2 min start with:
5 Thrusters 40/ 30 kg
5 Pull-ups
Changes to Schedule
Upcoming Saturday & Sunday
Due to CrossFit Headquarters hosting a Level 1 Weightlifting Course on Saturday 2nd and Sunday 3rd March in the box, there will be some minor changes to the class schedule. All classes will commence at the normal time, however will meet in front of the whiteboard in Hall 3. We thank you for your p...
LET’S GET PHYSICAL
WOD: 26 February 2019
A. Overhead Squat
3 | 5 | 2" in tempo 2-2-1-0
B. 25 min. to find your daily max on the following Complex:
1 Hang Squat Snatch
1 Snatch
2 Overhead Squats
LET’S TEST YOUR STRENGTH!
Powerlifting: 26 February 2019
"Test Day"
Find your 1RM of:
- Deadlift
- Shoulder Press
LET’S GET PHYSICAL
Gymnastics: 26 February 2019
A. Ring Swing with Pull
4 | 3 | 1"
B. Russian Dip on box
5 | 2 | 1"
C1. Chest to Ring Pull-ups
Transition from Box
C2. Ring Dips
3 | 3-5 | 3"
D. Dragonfly
4 | 10 | 1"
LET’S GET PHYSICAL
Powerlifting: 26 February 2019
Test Day
Find your 1RM of:
- Deadlift
- Shoulder Press
Reps %1RM Rest
5 20 30”
4 40 60”
3 60 90”
2 75 120”
2 85 150”
1 90 180”
1 95 210”
1 100 240”
1 102 240”
1 104 240”
1 106 240”
LET’S GET PHYSICAL
Gymnastics: 26 February 2019
A. Ring Swing w. Pull
4 | 3 | 1"
B. Russian Dip on box
5 | 2 | 1"
C1. Chest2Ring Pull-ups
Transition from Box
C2. Ring Dips
3 | 3-5 | 3"
D. Dragonfly
4 | 10 | 1"
The CrossFit Open 19.1 Recap
The tall man's workout!
On Friday the 22nd of February the CrossFit Open kicked off with 45 CFA members deciding that wall balls and rowing would be a fun way to spend their evening. With many members experiencing the atmosphere of Friday Night Lights for the first time, they weren’t disappointed. With a 15 m...
MEMBER OF THE MONTH
Member of the Month April
NEWS
23.3 Friday Night Lights Recap - A little more Sopranos than Greys Anatomy.
MEMBER OF THE MONTH
Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
