CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 4 September 2022
36 minute EMOM of
1st minute : 1 - 5 Parallel Bar Traverse
2nd minute : 10 - 20 Toes to Ring
3rd minute : 10 - 14 10m Shuttle Run
4th minute : Max Effort Sandbag Carry
5th minute : 12 - 16 Cal Echo Bike
6th minute - Rest
LET’S GET PHYSICAL
WOD: 3 September 2022
In groups of 3 athletes
30 minute AMRAP of:
60 Cal Row
60 Handstand Push Ups
60 Hang Power Clean and Jerk 50/35 kg
60 Chest to Bar Pull Ups
60 Box Jump Overs
*1 Partner to be running 200m at all times
*1 Partner to be workling
*1 Partner to be resting
LET’S SET THE BAR
Benchmark: 2 September 2022
Tommy V
21 thrusters
12 rope climbs, 15 ft
15 thrusters
9 rope climbs,15 ft
9 thrusters
6 rope climbs, 15 ft
♀ 75 lb ♂ 115 l
LET’S GET PHYSICAL
WOD: 1 September 2022
A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Banded Tricep Extension 4 | 20 | 3"
B. 20 minute Alternating EMOM of
1st minute : 12-16 Cal Echo Bike
2nd minute : 12-20 KB Gorilla Rows
3rd minute : 15-20 Cal Ski Erg
4th minute : Rest
Note : Work in Groups of 4
Power-Up
Powerlifting: 1 September 2022
A. Front Squat 2 | 5-7 x 1 | '30 | 3" @ 85%
B1. Deadlift 3 | 3 | '30 @ 80-85%
B2 Russian Kettlebell Swing 3 | 10 | 3"
C1. Press 3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"
It’s Gymnasty
Gymnastics: 1 September 2022
STRENGTH
For quality
12/9/6/3
strict HSPU
strict TTB
14' TC
SKILL
10min hsw practice
WOD
2 sets each for time:
10 TTB
10 pistols
2 rope climbs
10m HSWalk
2 rope climbs
10 pistols
10 TTB
Rest 3' between sets
☆ Scale 10m hsw with 4 wall walks
LET’S GET PHYSICAL
WOD: 31 August 2022
A. Snatch Grip Dead Lift with 3 second descent 5 | 5 | 2"
B. Snatch Pull + Snatch 7 | 1 | 90"
C. 16 minute AMRAP
3 Power Snatch 60/45
6 Box Jump Overs
9 Toes to Bar
LET’S GET PHYSICAL
WOD: 30 August 2022
A. Power Clean 6 | 5 | 3"
*Intent is to complete sets at 80% of 3 rep max
*Deload Week
B. 2 Rounds for time of
30/25 Calorie Row
30 Single Dumbbell Shoulder to Overhead 22.5/15kg (Swap Arms every 5 reps)
15 Bar Muscle Ups/Chest to bar
*Time Cap 14 minutes
Power-Up
Powerlifting: 30 August 2022
A. Back Squat 10min EMOM 2 reps @ 70-75%
B1. Incline Bench Press 3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"
It’s Gymnasty
Gymnastics: 30 August 2022
STRENGTH
E2MOM x 6 1-2 legless rope climb 20" L-sit on paralettes
SKILL
8min bar MU/ CTB/
pull up practice for the wod
WOD
For time 21.15.9 kipping HSPU
7.5.3 bar muscle ups
Rest 3'
For time 12.9.6
kipping deficit HSPU
7.5.3 bar muscle ups
☆ Scale bar MU with 21/15/9 pull ups and 12/9/6 CTB
LET’S GET PHYSICAL
WOD: 29 August 2022
A. Back Squat 6 | 5 | 3"
*Intent is to complete sets at 80% of 7 rep max
*Deload Week
B. 15 minute AMRAP with Ascending Reps
3,6,9,12...
Kettlebell Swing 24/20"
Wall Ball
Burpee to Target
LET’S GET PHYSICAL
WOD: 28 August 2022
A. BB Reverse Stepping Lunges 5 | 8L and 8R | 3"
B. 6 Rounds 3:00 on/1:00 off
Rounds 1-3-5
500/450 m Row
then in remaining time
Box Jump Over 24\20 "
Rounds 2-4-6
500/450 Ski Erg
then in remaining time max effort
Single Arm DB Overhead Lunge 5 m 22.5/15kg
LET’S GET PHYSICAL
WOD: 27 August 2022
30 minute AMRAP in Partners of
5 Cluster 50/35 kg
10 Pull Ups
100 m Run
*You Go/I Go
LET’S GET PHYSICAL
WOD: 26 August 2022
5 Rounds of 4 minutes on 2 minutes off
15 HSPU
9 Double Dumbbell Devils Press 22.5/20 kgs
50 Double Unders
then in remaining time max effort Wall Balls
*Athletes to have at least 1 minute of wall balls
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
