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WOD
01 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 December 2020

A. Deadstop Deadlift
6 | 2 | 2"

B. 14 Minute AMRAP of:
14 Power Cleans 60/45 kg
14 Wall Balls
14 Burpees over the bar
14 Wall Balls

WOD
30 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 December 2020

A. Strict Press
6 | 2 | 2"

B. 12 minute AMRAP of:
20 Bar Dips/ Push Ups
10 Toes to Bar
20 Handstand Push Ups
10 Toes to Bar

Power-Up

Powerlifting: 1 December 2020

https://www.t-nation.com/training/tip-the-new-arnold-press?utm_source=facebook&utm_medium=social&utm_campaign=article9213&fbclid=IwAR01k5wk9dM4D8juZsuoQNu-PN-9En1UB0eYCMt6EmdFZkTUf_G3HMhA5qQ

CrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_RxCrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_Rx
DROP IT LIKE IT'S HOT
30 November 2020 | by CrossFit Amsterdam
WOD
29 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 November 2020

A. Front Squat
5 | 3 | 3"

B. 3 x 5 minute AMRAP:
AMRAP 1
6 Squat Clean 50/ 35 kg
6 Burpee Box Jump Overs

AMRAP 2

4 Squat Clean 60/ 40 kg
6 Burpee Box Jump Overs

AMRAP 3

2 Squat Clean 70/ 45 kg
6 Burpee Box Jump Overs

note:
- rest 1 minute between AMRAP's
- RX+ 70, 80, 90 kg

WOD
28 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 November 2020

2 Rounds of:
1. 5 minutes of ME Cal Ski Erg
2. 5 minutes of Bodyweight Sled Pull/ Drag for distance
3. 5 minutes of 20 Bench Presses 60/ 40 kg and 20 Burpees

note: rest 2 minutes between every 5 minutes of work. 

WOD
27 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 November 2020

A. 2 Power Snatch + 2 Overhead Squat
8 | 1 | 2"

B. 15 minute AMRAP of:
30 Double Unders
15 Dumbbell Thrusters (R) 22.5/ 15 kg
30 Double Unders
15 Dumbbell Thrusters (L) 22.5/ 15 kg

Just lift odd shit

Strongman: 28 November 2020

A. Keg Ground to Overhead
- Go as heavy as possible

B. Back Squat
5 | 3 | 2" in tempo 4-0-X-1

C. Buddy WOD; 10 Rounds for Time of:
- 10x Renegade Row L/ R + Push-up 22,5/ 15kg
- 20m Sled Drag Backwards @ Bodyweight

WOD
26 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 November 2020

4 Rounds of 3 minutes on/ 1 minute off, for Reps of:
1. 400/ 350 m Row
then max effort Clean and Jerk 70/ 50 kg
2. 400/ 350 m Row
then max effort Pull Ups

note: Work in Parters and Alternate between AMRAP's

WOD
25 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 November 2020

A. Front Rack Alt. Stepping Lunges
5 | 12 | 3"

Note: Superset with 20 jumping lunges after ech set

B. 5 rounds FGB Style of:
1st minute: Cal Ski Erg
2nd minute: Burpees
3rd minute: Double Unders
4th Minute: Rest

Power-Up

Powerlifting: 26 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
24 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2020

A. Deadstop Deadlift
6 | 3 | 2"

B. 12 Rounds for maximum reps of:
Wall Ball shots
Odd minute: 5 Deadlift Buy In 100/ 70 kg
Even Minute: 10 - 5 Toes to Bar

note:
- Athlete buy in to only be 20 secs max.
- Score is total Wall Ball Shots made

WOD
23 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 November 2020

A. Strict Press
7 | 4 | 2"

B. 17 minute AMRAP of:
5 Wall Walks
15 Dumbell Overhead Stepping Lunge (L arm) 22.5/ 15 kg
15 Dumbell Overhead Stepping Lunge (R arm) 22.5/ 15 kg
30 Calorie Row
45 Double Unders

It’s Gymnasty

Gymnastics: 24 November 2020

A. Tabata Hollow Body

B. PVC Lifts from Superman Hold
4 | 10 | 1"

C. Walk Aways (from the wall)
5 | 2 | 2"
D. Shoulder Taps
3 | 8 (4L+4R) | 2"

E. KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 24 November 2020

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-1-X-1

B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

C2. Bird Dog Row
3 | 6-10 | '90 in tempo 3-0-1-0

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