STAY UPDATED

Hello blog. Hello Wod.

WOD, CrossFit, CrossFit Motivation, Motivational Quote, Amsterdam, Community, Athlete, CFA, CrossFitAmsterdam, oudzuid, karperweg39, fitness, fitness motivation, Amsterdam CrossFit, Fit Quote, Gym, Workout, get fit, bestcommunityever, fitness, blackandwhi
DROP IT LIKE IT'S HOT
16 January 2023 | by CrossFit Amsterdam
WOD
15 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 January 2023

A. Power Snatch 4 - 4 - 4 @ 75%
rest 30 seconds between sets

Rest 2:00

3 - 3 - 3 @ 80%
rest 30 seconds between sets

Rest 2:00

2 - 2 - 2 @ 85%
rest 30 seconds between sets

B. 16 minute AMRAP

150 Wall Balls
50 Toes to Bar
then in remaining time max effort Calorie Row
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

WOD
14 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 January 2023

A. 15 minutes to find a heavy 2 rep Hang Squat Clean

B. 20 minute Fight Gone Bad Style of
1st Minute: Echo Bike Calories
2nd Minute: Heavy US KB Swing
3rd Minute: Burpee Box Jump Over
4th Minute: Ski Erg Calories
5th Minute: Rest

Slow is smooth, smooth is fast

Olympic Weightlifting: 15 January 2023

Deload
A. Slow Tempo Snatch DL + Snatch Pull 3 x ( 2 + 2)

B. Slow Tempo Muscle Snatch + OHS 3 x (1 + 2)

C. Paused Snatch Grip Press + Snatch Grip Push Press + Drop Snatch + Snatch Balance 3 x ( 1 + 1 + 1 + 1)

D4. Slow Tempo Power Snatch + OHS Build to 80%

WOD
13 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Buddy WOD: 14 January 2023

In Partners 30 minute AMRAP of
60 Calorie Row
10 Rope Climbs
20 Overhead Squat
*Add 10 Overhead Squats Every Round

 WOD, CrossFit, CrossFit Motivation, Motivational Quote, Amsterdam, Community, Athlete, CFA, CrossFitAmsterdam, oudzuid, karperweg39, fitness, fitness motivation, Amsterdam CrossFit, Fit Quote, Gym, Workout, get fit, Fit Quote BACK, bestcommunityever, fit
DROP IT LIKE IT'S HOT
13 January 2023 | by CrossFit Amsterdam
BENCHMARK
12 January 2023 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 January 2023

A. Backrack Walking Lunges 3 | 20 meters | 3"
*Athletes to find a heavy 20 m effort

OPEN 11.5

B. 20 minute AMRAP of :
5 Power Cleans
10 Toes to Bar
15 Wall Balls
♂ 145-lb Power Cleans
♀ 105-lb Power Cleans

WOD
11 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 January 2023

A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Seated Dumbbell Z Press 5 | 20 - 40 Seconds | 0"
A3. Bench Press 5 | 8 | 3"

B. 4 Rounds of 4 minutes on/2 minutes off, of:
Round 1 and 3
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Row
then in remaining time max effort Ski Erg Calories

Round 2 and 4
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Ski Erg
then in remaining time max effort Row Calories

Power-Up

Powerlifting: 12 January 2023

A. Front Squat 3 | 5 | 3"

B. Farmer Handle Deadlift 3 | 5 | 3"

C. Buddy Wod
20 min AMRAP of:
Max Effort Bench Press @ 70%
50 m Sandbag Walk
2 min Rest

WOD, CrossFit, CrossFit Motivation, Motivational Quote, Amsterdam, Community, Athlete, CFA, CrossFitAmsterdam, oudzuid, karperweg39, fitness, fitness motivation, Amsterdam CrossFit, Fit Quote, Gym, Workout, get fit, bestcommunityever, fitness, blackandwhi
DROP IT LIKE IT'S HOT
11 January 2023 | by CrossFit Amsterdam
BENCHMARK
10 January 2023 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 11 January 2023

A. 3 Positions Power Clean (Above the Knee + Below the Knee + Ground) + 3 Front Squat
8 | 1 | 2"

Dianne

B. 21-15-9
Deadlift 102.5/70
Handstand Push Up

Slow is smooth, smooth is fast

Olympic Weightlifting: 11 January 2023

Deload
A. Slow Tempo Muscle Clean + Front Squat + Strict Press 3 x ( 2 + 2 + 2)

B. Slow Tempo Clean + Push Press 3 x (1 + 2)

C. Paused Strict Press + Push Press + Push Jerk + Split Jerk 3 x ( 1 + 1 + 1 + 1)

D. Slow Tempo Clean + Split Jerk 3 x (1 + 1) @ 80%

WOD
09 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 January 2023

A. Split Jerk
10 | 2 | 90"

B. 3 Rounds of 4 minutes on/1 minute off

100 Doubles
500/450 m Row
then in remaining time max effort Pull Up

Power-Up

Powerlifting: 9 January 2023

A. Back Squat 10 min Emom 1 Rep @ 85%1RM

B1. Push Press 3 | 5-8 | 2"
B2. Chin-up 3 | 5-8 | 2"

C1. Single Legged RDL 3 | 6-10L/R | '30
C2. Bulgarian Split Squat 3 | 6-10 L/R | '30
C3. Dips 3 | 6-10 L/R | 2"

<< < 1 2 3 4 5 6 7 PAGE 4 OF 189