CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 30 April 2022
In Buddies for time:
100 Abmat sit-ups
100 Deadlifts 60/40 kg
100-80 Cal Row
100 Pull-ups
100-80 Cal Ski-erg
100 Toes to bar
100 Abmat sit-ups
LET’S SET THE BAR
Benchmark: 29 April 2022
A. Clean complex of:
1 High Hang Clean
1 Hang Clean
1 Squat Clean
"Holleyman"
30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean 102/70 kg
LET’S GET PHYSICAL
WOD: 28 April 2022
A1. Bench press 3 | 5 | 0"
A2. strict Pull-ups 3 | ME | 3"
B. for time:
800 m Run
50 Double unders
10 minute Row
50 Double unders
5 minute Ski-erg
50 Double unders
5 minute echo Bike
50 Double unders
It’s Gymnasty
Gymnastics: 28 April 2022
Skill/tech work
8 min to work on handstand holds
Strength work:
Tempo strict TTB to parallel+hold
4 sets of 5 TTB (5" up 5" down 5'' hold)
Strict pull ups with double hold
4 sets of 5-8 strict pull ups
5" pause on eye height and 5" above bar
G-wod:
3 sets of: AMRAP 5'
12/8 cal bike/ski
10 (deficit) HSPU
12/8 cal bike/ski
max ring MU in the remaining time
- Rest 90" between sets
Power-Up
Powerlifting: 28 April 2022
A. 1.5 Deadlift 3 | 5 | 3"
B. Bench Press 10 | 3 | 2" 80-92.5-85%wave)
C1. Split Squat 3 | 3-5L/R | '90
C2. Hip Thust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90
LET’S GET PHYSICAL
WOD: 27 April 2022
In Buddies
Time Cap: 38 minutes
Buy In - 800 m Plate Carry 25/20 kg
55 Box Jump Overs 24/20
55 OHS 60/45
55 Box Jump Overs 24/20
55 Clean and Jerks 60/45
55 Box Jump Overs 24/20
55 OHS 60/45
55 Box Jump Overs 24/20
Buy Out - 800 m Plate Carry 25/20 kg
LET’S GET PHYSICAL
WOD: 26 April 2022
A1. Dumbbell Bench press 3-5 | 8-12 | 0
A2. Gorilla rows 3-5 | 8-12 | 3"
B. 5 rounds for time of:
200 m Run
10 Burpees
It’s Gymnasty
Gymnastics: 26 April 2022
Skill/ Tech work:
6' EMOM
1) 3-10 bar MU
2) 3-10 strict hspu
3' rest
6' EMOM
1) 10-20 chest to bar
2) 10-20 kipping hspu
Strength work
3 rounds of
30" top of the ring hold
30" bottom of the ring hold
30" false grip hang
G-WOD
In teams of 3, work rest 1:3
CHIPPER FOR TIME
30 cal row - 30 TTB - 15 BBJO
20 cal row - 20 TTB - 15 BBJO
10 cal row - 10 TTB - 15 BBJO
TC 16'
Power-Up
Powerlifting: 26 April 2022
A. 3-Position Snatch Build up in 20 min
B. Back Squat/ Front Squat*
8/5 reps @ 65/60%
8/5 reps @ 70/70%
6/5 reps @ 80/75%
6/5 reps @ 85/80%
* First all Back Squat Sets, Then Front Squat
C1. Pull-up 3 | 6-10 | '90
C2. Dip 3 | 6-10 | '90
LET’S GET PHYSICAL
WOD: 25 April 2022
A. 20 minutes of work on Clean complex of:
1 High Hang Clean
1 Hang Clean
1 Squat Clean
B. Every 2:30 minutes x 5
1 Squat Clean
1 Push Jerk
1 Front Squat
1 Split Jerk
increase weight every round
LET’S GET PHYSICAL
WOD: 24 April 2022
A. 10 EMOM 1 rope climb
B. 3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls 40/30 kg
12 burpees, jumping over the barbell
LET’S GET PHYSICAL
WOD: 23 April 2022
Buddy WOD
40 minute AMRAP (8 rounds of 2:30 work, 2:30 rest) of:
20/17 cal row
6 Devils presses 2x 22,5/ 2x15 kg
in the remaining time ME Wallball shots
score total amount of walballshots made.
note: buddy 1 works 2:30 minute then Buddy 2 works the other 2:30 minute.
so both athletes do 4 rounds
LET’S GET PHYSICAL
WOD: 22 April 2022
A. Split stance overhead squat 3 | 5L + 5R | '60
B. Split jerk 3 | 5L + 5R | '90
C. Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups 30/24 inch
LET’S GET PHYSICAL
WOD: 21 April 2022
A. Romanian Deadlift 3 | 8 -12 | 2"
B. 5 minute AMRAP of:
50 Double unders
5 Burpees
rest 3 minutes
7 minute AMRAP of:
15/12 cal row
10 sumo deadlift high pulls 40/30 kg
Power-Up
Powerlifting: 21 April 2022
A. 1.5 Deadlift 3 | 5 | 3"
B. Bench Press 10 | 3 | 2" (80-90-80% wave)
C1. Split Squat 3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90
It’s Gymnasty
Gymnastics: 21 April 2022
Skill/Tech work on:
RING MU practice
EMOMx 9 alt
1) 30'' low ring transitions
2) 30'' banded ring MU
3) 30'' jumping ring MU
Then 3 minutes to attempt ring MU
Strength:
12' EMOM
1) x strict TTB
2) x strict HSPU
3) 30'' L-sit hold on parallets
4) Rest
G-WOD:
2 ROUNDS FOR TIME
30 DU
2 legless rope climb
20m hsw / 20 attempts / 8 wall walks
3 rope climbs
30 DU
Rest 3' between sets
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
