CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
Buddy-Up it's Saturday...
WOD: 13 November 2021
Buddy WOD
For Time:
50 Double Unders (DU) per partner
100 Pull-ups
40 DU per partner
200 Push-ups
30 DU per partner
300 Sit-ups
20 DU per partner
400 Squats
10 DU per partner
Break up Reps as needed
Just lift odd shit
Strongman: 13 November 2021
A. Keg to Shoulder to Overhead
Tech and build up to heavy Rep
B. Farmer Handle Deadlift
Find your 5 RM
C. Buddy WOD
4 Rounds of:
5 Sandbag on the box
6-10 Strict Pull-ups
15 Dumbbell Thrusters 22,5/15kg
Note: you do a round, I do a round
LET’S GET PHYSICAL
WOD: 12 November 2021
A. Turkish Get-ups 3 | 8L + 8R | '90
B. Four 3-minute AMRAP's in 21 minutes:
1st AMRAP in 3 minutes
21 Overhead Squats 43/ 30 kg
21 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
2nd AMRAP in 3 minutes
18 Overhead Squats 52/ 36 kg
18 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
3rd AMRAP in 3 minutes
15 Overhead Squats 60/ 43 kg
15 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
4th AMRAP in 3 minutes
12 Overhead Squats 70/ 47 kg
12 Over-the-Rower Burpees
Max-Calorie Row
Fittest Buddies of the Box
WOD 2 | POWERLESS
WOD 3 | N'SYNC
Here are some pix of WOD-2 and WOD-3!Unfortunately Jarno's memory card was full so he had to buy a new one while WOD-3 was running so their aren't so many of WOD-3. After WOD-3 only 10 teams (5 of RX and 5 of Scaled) proceded to the two Final WOD's of the day. Enjoy the Pictures! More can be fou...
WOD 2 | POWERLESS10 minute EMOM of: Odd minute (Buddy 1): 12-10 Cal Concept2 Bike Erg, in the remaining time ME Power Cleans 60/ 40kg Even minute (Buddy 2): 12-10 Cal Concept2 Bike Erg, in the remaining time ME Power Cleans 60/ 40kgScore: Total Reps WOD 3 | N'SYNCfor time:20 synchronized ...
LET’S GET PHYSICAL
WOD: 11 November 2021
A. Sumo Deadlift 3-5 | 8-12 | '60
B. Fight Gone Bad Style
3 round for total reps in 17 minutes of:
1 minute Echo Bike Calories
1 minute Front Rack Walking Lunges
1 minute Sled Drag
1 minute Ski Erg Calories
1 minute V-ups
1 minute Rest
Power-Up
Powerlifting: 11 November 2021
A. Overhead Squat 5 | 2 | 2" in tempo 4-3-1-1
B. Deadlift 3 | 5-8 | 3" in tempo 3-1-X-1
C1. Bench Press 5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"
D. Bent over Lateral Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 10 November 2021
A. Strict Chin-ups 2-4| 8-12 | '90
B. Handstand Walk practise
C. Complete as many calories on the rower as possible in 10 minutes of:
10 Strict Handstand Push-ups
20 Pulls on the Rower
Fittest Buddies of the Box
WOD 1 | STRATEKEY
for time:40 synchronized Log Sit-ups80/ 72/ 64 Cal Concept2 Row80 Dumbbell Snatches 22,5/ 15 kg20 synchronized Burpees over the log80 Dumbbell Snatches 22,5/ 15 kg80/ 72/ 64 Cal Concept2 Row40 synchronized Log Sit-ups
What a great day! Thank you to all athletes who competed, volunteerd or just came to show their support. We are truly blessed with the community we have! If you missed out on all the fun, next event will be the CrossFit Open. Great chance to test your fitness with other athletes from ...
LET’S GET PHYSICAL
WOD: 9 November 2021
A. 20 minutes to work up for a heavy Clean & Jerk
B. 15 -12 - 9 reps for time of:
Clean & Jerk 60/ 40kg
Chest to Bar Pull-ups
Power-Up
Powerlifting: 9 November 2021
A. Snatch Pull 5 | 2 | 2"
B. Back Squat 3 | 3-5x1|'40|3" in tempo 3-0-X-1 @ 90%
C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"
D. Floor Y-Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 8 November 2021
A. Back Squat 3-5 |3-5| 3"
B. 10 minute EMOM: 1 ascent Rope Climb (7 m)
C1. Tabata Squats
C2. Tabata Push Ups
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
