CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
STAY UPDATED
Hello blog. Hello Wod.
LET’S GET PHYSICAL
HOME WOD: 16 December 2020
As of today we'll be kicking off with our on-line Zoom classes again. You can download Zoom here, and then just log-in with the ID and password that we've sent to you in our newsletter.
Sooooo... "ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live!
Don't worry if you missed out... All sessions will be recorded.
Enough talk... now let's get to work.
Option A | Bodyweight |
23 minute AMRAP of:
10 x Lunge Left Leg/ Lunge Right Leg/ Air Squat (All 3 movements = 1 Rep)
20 Shoulder Taps in Push up Postition
20 V-Sit Ups
20 Jumping Squats
20 Back Extensions
Option B | Odd Object |
23 minute AMRAP of:
20 Squats with Odd Object
20 Shoulder Taps in Push up Postition
20 V-Sit Ups
20 Jumping Squats
20 Back Extensions
Option C | Barbell |
23 minute Ascending Ladder AMRAP of:
2 Barbell Snatches
2 Bar Facing Burpees
2 V-Sit Ups
2 Barbell Cleans
2 Bar Facing Burpee
2 V-Sit Ups
Note: Athlete to add 2 reps every second round (2,2,4,4,6,6 etc.)
LET’S GET PHYSICAL
WOD: 15 December 2020
And just like that, thanks to the government, we're closed again...
Today you'll receive a newsletter with our course of action and our plan to keep you as fit as possible throughout the coming weeks. Hang in there guys! We'll get through this together, once again.
Big virtual hug from your coaches!
LET’S GET PHYSICAL
WOD: 14 December 2020
A. Push Jerk
5 | 5 | 2"
B. 8 minute AMRAP of:
24 Wall Balls
24 Toes to Bar
C. 6 minute AMRAP of:
12 Wall Balls
12 Toes to Bar
LET’S GET PHYSICAL
WOD: 13 December 2020
3 Rounds FGB Style of 2 minutes on/ 1 minute off, of:
1st rounds: Echo Bike Calories
2nd round: Row Calories
3rd round: Dumbbell Box Step Over 22.5/ 15 kg
4th round: Sandbag over the Shoulder
LET’S GET PHYSICAL
WOD: 12 December 2020
A. Back Squat
5 | 5 | 3"
B. 30-24-18-12-6 Reps for time of:
Dumbbell Snatch
Box Jump 24/ 20"
Wall Balls
Just lift odd shit
Strongman: 12 December 2020
A. Turkisch Get-up
Find a heavy set of 1L + 1R
B. Yoke Press
3 | 3-5 | 3"
C. Buddy WOD
20 minute AMRAP of:
- 5 Atlasstone to Shoulder (alt. L + R)
- 10 Sandbag Squats
- 15 cal Ski-erg
note: Buddy 1 is doing a round, than buddy 2 is doing a round
LET’S GET PHYSICAL
WOD: 11 December 2020
"Mash Up Friday"
A. 14 minute AMRAP of:
30 Bar Facing Burpees
20 Overhead Squats 50/ 35 kg
10 Bar Muscle Up
rest: 5:00 minutes
B. 10 minute AMRAP of:
5 Power Snatch 50/ 35 kg
10 Toes to Bar
15 Deadlift 50/ 35 kg
LET’S GET PHYSICAL
WOD: 10 December 2020
A. Front Rack Stepping Lunge
5 | 12 | 3"
note: Superset with 10/ 10 Single Leg Bulgarian Split Squat
B. 24 minute AMRAP of:
18 Calorie Row, row is hard and fast as you can.
Rest 1:30 after every set.
Power-Up
Powerlifting: 10 December 2020
A. Front Squat
3 | 3-5 | 3" in tempo 4-0-X-1
B. Romanian Deadlift
3 | 5-8 | 3" in tempo 4-0-1-1
C1. Alternating Arnold Press
3-5 | 6-10 | '90 in tempo 3-0-1-0
C2. Ring Pull-up
3-5 | 6-10 | '90 in tempo 3-0-1-0
LET’S GET PHYSICAL
WOD: 9 December 2020
A. Deadstop Deadlift
6 | 2 | 2"
B. 15 minute Alternating EMOM of:
1st minute: 10 - 20 Toes to Bar
2nd minute: 25 - 50 Double Unders
3rd minute: 4 Squat Clean
4th minute: Rest
LET’S GET PHYSICAL
WOD: 8 December 2020
A. Strict Press
6 | 2 | 2"
B. 3 Rounds for time of:
Row/ Run 400m
15 Devils Press 22.5/ 15 kg or 15 Kettlebell Swings 32/ 24 kg
15 Chest to Bar Pull Ups
It’s Gymnasty
Gymnastics: 8 December 2020
A. Tabata Hollow Body
B. PVC Lifts from Superman Hold
4 | 10 | 1"
C. Kick-up into L-sit handstand
5 | 3 | 1"
D. Shoulder Taps (into Hip Taps)
3 | 8 (4L+4R) | 2"
E. KB Shoulder Press
3-5 | 5-8 | 2"
Power-Up
Powerlifting: 8 December 2020
A. Muscle Snatch
5 | 3 | 2"
B. Back Squat
3-5 | 5-8 | 3" in tempo 4-0-X-1
C1. Bench Press
5 | 5 | 0" in tempo 3-0-1-1
C2. Bent Over Dumbbell Row
5 | 6-10 | 3" in tempo 3-0-1-1
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
