CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 18 February 2019
A. Overhead Squat
3 | 5 | 2" in tempo 2-2-1-0
B. 25 min. EMOM of:
10 Burpees
LET’S GET PHYSICAL
WOD: 17 February 2019
A. Press
3 | 10 | '90
B. Push Press
3 | 10 | '90
C. Skill/Tech work on:
Ring Muscle-up
D. 8 min. EMOM of:
- odd minutes: 3 Ring Muslce-ups
- even minutes: 16/ 12 cal. Ski-erg
LET’S GET PHYSICAL
WOD: 16 February 2019
A. 14 min. EMOM of:
- odd minutes: 50 m. Sandbag Bearhug Walk
- even minutes: Kettlebell Front Rack Hold 2x 16/ 20 kg
B. Buddy WOD!
Buddy nr. 1 does the 3 min. AMRAP, as soon as he/she finishes Buddy nr. 2 kicks off on the same 3 min AMRAP.
B1. 3 min. AMRAP of:
35 Double Unders
5 Power Snatches 50/ 35 kg
3 min. rest
B2. 3 min. AMRAP of:
35 Double Unders
5 Hang Power Snatches 60/ 45 kg
3 min. rest
B3. 3 min. AMRAP of:
35 Double Unders
5 Squat Snatches 70/ 50 kg
3 min. rest
B4. 3 min. AMRAP of:
35 Double Unders
5 Hang Squat Snatch 75/ 52.5 kg
LET’S GET PHYSICAL
Strongman: 16 February 2019
A. Power Clean
3-5 | 2 | 3”
B. Shoulder Press Overload Stripping
Start with 5 RM in tempo C-0-1-0
Deload 5-10 % just before faillure
Keep going, until you made 60 reps
After 5-8 minutes: Repeat!
C. Yoke Race
20 min AMRAP of:
50 m. Yoke Carry @1,5 x Body Weight
LET’S GET PHYSICAL
WOD: 15 February 2019
A. Bench Press
8 min. to find your 5 RM
B. Bench Press
3 | ME | 3" @70% of your 5 RM
note: After each set, immediately perform max reps Push-ups
C. For time:
10 Pull-ups
20 Lunges ( L+R=2 )
30 Squats
2000 m. Row
15 Pull-ups
30 Lunges
45 Squats
1000 m. Row
20 Pull-ups
40 Lunges
60 Squats
500 m. Row
note: Pull-ups must be performed strict!
LET’S GET PHYSICAL
WOD: 14 February 2019
A. Skill/ Tech work on:
Push Jerk and Split Jerk
B. 10 min to find your daily max on:
1 Push Press
2 Push Jerks
3 Split Jerks
C. Every 2 min. for 20 minutes:
1 Complex @80% of B.
LET’S GET PHYSICAL
Powerlifting: 14 February 2019
A. Back Squat
3-5 | 1-3 | 4” in tempo 4-0-1-1
B. Bench Press
3-5 | 1-3 | 4” in tempo 3-0-1-1
C1. Dumbbell Press
3 | 10L + 10R | 30’
C2. Seal Row
3 | 10 | 30’
LET’S GET PHYSICAL
WOD: 13 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. Turkish Get-up
4 | 3 L+R | 2"
C. Skill/Tech work on:
Kipping or Butterfly Pull-ups
D. Finisher of:
30 WallBalls
20 Box Jump-overs
10 Burpee Box Jump-overs
LET’S GET PHYSICAL
WOD: 12 February 2019
A. 12 min. EMOM of:
- odd minutes: 3 Front Squats
- even minutes: 6 Back Squats
note: use 79% of your 1 RM Front Squat for both lifts
B. 10 min. AMRAP of:
12 Toes to Bar
3 Squat Cleans 80/ 60 kg
LET’S GET PHYSICAL
Powerlifting: 12 February 2019
A. Deadlift
3 | 1-3 | 4” in tempo 4-0-1-1
B. Press
3-5 | 1-3 | 4” in tempo 3-0-1-1
C1. Split Squats
3 | 10L + 10R | 0’
C2. Pull-ups
3 | 10 | 0’
C3. Dips
3 | 10 | 2”
LET’S GET PHYSICAL
Gymnastics: 12 February 2019
A. Ring Swing with Pull
6 | 3 | 1"
B. Russian Push-up
5 | 3 | 1"
C1. Negative Ring Pull-ups
Transition from toes
C2. Ring Push-ups
3 | 5-8 | 2"
D. Straddle ups
4 | 10 | 1"
LET’S GET PHYSICAL
WOD: 11 February 2019
A. Skill/Tech work on:
Kipping/ Buttefly Pull-ups
B. Testing of:
How many Pull-ups can you do in 5 minutes?
C. 14 min. EMOM of:
- odd minutes: 17/13 cal. Ski-erg
- even minutes: 1 round of Cindy
note: 1 round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
MEMBER OF THE MONTH
Member of the Month April
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MEMBER OF THE MONTH
Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
