CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 29 April 2019
A. 10 minutes EMOM of:
9/6 Calories Row
2 Toes to Bar
Note: add 1 Toes to Bar every round
B. 2 rounds of a 5 minute AMRAP, with a 5 min rest inbetween rounds, of:
4 Squat Cleans 70/50 kg
3 Front Squats 70/50 kg
2 Rope Climbs
LET’S GET PHYSICAL
WOD: 28 April 2019
A. 4 Rounds for time of:
10 V-Ups
10 Toes Touch
10 Leg Raises
note: 1 min. rest between rounds
B. With a timecap of 10 minutes, perform 12-10-8-6-4 reps for time of:
Power Cleans 50/35 kg
Thrusters 50/35 kg
Burpees over the Bar
3 minutes rest
7 minutes AMRAP of:
10-15-20-25-30 reps
Wall Balls 20/14 lbs
Cal Row
LET’S SET THE BAR
Benchmark: 26 April 2019
A. Skill/ Tech work on:
Buttefly Pull-ups
B. Build up to a heavy 5 RM Thruster
"CrossFit Games Open 19.5"
C. CrossFit Games Open 19.5
33-27-21-15-9 reps for time of:
Thrusters 42.5/30 kg
Chest to Bar Pull-ups
note: timecap of 25 minutes
LET’S GET PHYSICAL
WOD: 25 April 2019
A. 4 rounds of:
Max effort strict Pull-ups
Max effort Push-ups
90 seconds rest between rounds
B. 5 rounds for time:
30 m. Lunges
30 Sit-ups
5 Bench Press 80/60 kg
Power-Up
Powerlifting: 25 April 2019
A. Back Squat
3 | 3 | 3” in tempo C-0-X-1
B. Press
5 | 5 | 3” in tempo C-0-X-1
C. Power Clean
5 | 3 | 3”
D1. Sandbag Squats
3 | ME | 0” in tempo 1-0-1-0
D2. Dips
3 | ME | ’90 in tempo 1-0-1-0
LET’S GET PHYSICAL
WOD: 24 April 2019
A. Press
3 | 10 | '90
B. Push Press
3 | 10 | '90
C. For time:
800 m. Run
50 Box Step-ups with 1 Kettlebell 24/16 kg
30 Burpee Box Jump-overs 24/20 inch
50 Box Step-overs with 1 Kettlebell 24/16 kg
LET’S GET PHYSICAL
WOD: 23 April 2019
A. Deficit Deadlifts
4 | 5 | 2" in tempo 3-0-1-1
B. 12 minutes Ascending ladder (2-4-6-8-10...etc. reps) of:
Handstand Push-ups
Toes to Bar
Cal Ski-erg
It’s Gymnasty
Gymnastics: 23 April 2019
A. Kick-up into 2 sec. Handstand
5 | 3 | 1"
B. Box Rocks with Tuck
3 | 10 | 1"
C. Handstand Practice
D. Box Handstand Push-ups
3 | 8 | 2" in tempo 3-1-X-1
E. Angled Wall Handstand Hold
3 | '30 | 2"
Power-Up
Powerlifting: 23 April 2019
A. Back Squat
3 | 5 | 3” in tempo C-0-X-1
B. Bench Press
5 | 5 | 3” in tempo C-0-X-1
C. Deadlift
1 | 5 | 0” in tempo C-1-X-1
D1. Dumbbell Row
3 | 10L + 10R | 0” in tempo 1-1-1-1
D2. Push-ups
3 | ME | 2” in tempo 1-1-1-1
LET’S GET PHYSICAL
WOD: 22 April 2019
A. 14 minute EMOM of:
on the odd minutes: 50 meter Sandbag Bearhug Walk
on the even minutes: Ketllebell Front Rack Hold 2x 20/16 kg
B. Clean Complex of:
1 Clean High Pull
1 Hang Squat Clean
1 Clean
C. Finisher
75 Hollow Rocks
after each set of 15 reps perform a 45 seconds Plank-Hold.
LET’S GET PHYSICAL
WOD: 20 April 2019
All parts of the WOD are performed in teams of 3 pax:
A. 10 minutes for maximum calories on the Ski-erg vs. a Deadhang Hold on the Pull-up bar
note: pax 1 is going ME on the Ski-erg, while pax 2 is hanging on the Pull-up Bar in a deadhang position. Pax 3 is resting.
note: you may only be allowed to Ski-erg as long as the other person is hanging on the Pull-up bar.
B1. 150 Shoulder to Overhead 50/35 kg (timecap of 30 minutes)
note: pax 1 is performing the S2OH's, pax 2 is holding a second barbell with the same weight in Overhead position (static hold), pax 3 is resting.
B2. 50 Rope Climbs
note: pax 1 is performing RC's, pax 2 is holding a heavy Sandbag in Bearhug-hold (static hold), pax 3 is resting.
Just lift odd shit
Strongman: 20 April 2019
A. Turkisch Get-up
5 | 3L+3R | 3”
B. Dumbbell Bench Press
3 | 3-6 | 3” in tempo 4-0-X-0
C. For Time
- 30 Back Squats @ Body Weight
- 1600 m. Run
- 20 Back Squats
- 800 m. Run
- 10 Back Squats
- 400 m. Run
Easter Opening Hours
Easter Schedule Changes
Reminder to all of our members who want to train over the Easter period.
We are closed Sunday and have modified hours on Monday, so check prior to signing in.
We are back to normal on Tuesday.
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
