STAY UPDATED

Hello blog. Hello Wod.

Quote, Fitness motivation, Fit Quote, quote of the day, CFA, CrossFit, CrossFit Amsterdam, Amsterdam, Oudzuid, Karperweg39, Gym Amsterdam, 020
DROP IT LIKE IT'S HOT
23 September 2020 | by CrossFit Amsterdam
WOD
22 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 September 2020

5 Rounds, 5 minutes on/ 2 minutes off, of:
10 Power Cleans 60/ 45 kg
100 Double Unders
10 Power Cleans 60/ 45 kg
then in remaining time, Row for Max Effort Calories!

Score is total Calories Rowed.

WOD
21 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 September 2020

A. Complex of: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch + 1 Overhead Squat
7 | 1 | 2"

B. 16 minute Fight Gone Bad Style of:
1st minute: Ski Erg Calorie
2nd minute: 5 m Handstand Walk/ Wall Walk
3rd minute: Double Kettlebell/ Dumbbell Front Squat
4th Minute: Rest

note: work in groups of 4 pax. 

Power-Up

Powerlifting: 22 September 2020

A. Back Squat
10 | 3 | 2" in tempo 3-0-X-1

B1. Bench Press
5 | 5 | 3" in tempo C-0-1-1

B2. Dumbbell row
5 | 5L+5R| 2" in tempo C-0-1-1

It’s Gymnasty

Gymnastics: 22 September 2020

A. Bar Muscle-up attempts
5 | 1-3 | 3"

B. Work on your weakness
5 | ME | 2"

C. Hang test
3 | ME | 2"

D. Handstand practice for 20 min

CFA, CrossFit Amsterdam, 020, Amsterdam, CrossFit, Amsterdam CrossFit, Mokum, Fitness, Gym Amsterdam, Strong, Athlete, Karperweg39, OudZuidCFA, CrossFit Amsterdam, 020, Amsterdam, CrossFit, Amsterdam CrossFit, Mokum, Fitness, Gym Amsterdam, Strong, Athlete, Karperweg39, OudZuid
DROP IT LIKE IT'S HOT
21 September 2020 | by CrossFit Amsterdam
WOD
20 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2020

A. 1 Clean Pull + 2 Squat Clean + 2 Front Squat
6 | 1 | 3"

B. 10 minute AMRAP of:
10 Overhead Stepping Lunges 40/ 30 kg
8 Chest to Bar Pull Ups
10 Overhead Stepping Lunges 40/ 30 kg
8 Lateral Burpees ove the bar

WOD
19 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2020

3 Rounds for time of:
800 m Run
100 Double Unders
25 Push Press 50/ 40 kg

WOD
18 September 2020 | by CrossFit Amsterdam

Better together...

Buddy WOD: 19 September 2020

Buddy Saturday!

In Partners; 32 minute AMRAP of:
400 m Partner Double Dumbell Farmers Carry
80 Pull Ups
40 Devils Press 22.5/ 15 kg
80 Alternating Single Dumbbell Box Step Up 22.5/ 15 kg
40 Double Dumbbell Power Clean 22.5/ 15 kg

Just lift odd shit

Strongman: 19 September 2020

A. Deadlift
5 | 3 | 2" in tempo 1-1-X-1

B. Dumbbell Bench Press
5 | 5-8 | 2" in tempo C-0-1-1

C. Buddy WOD, 6 Rounds for time of:
- 5 Sandbags over the Box
- 10 Sandbag Squats
- 50m Sanbag Bearhug Walk

WOD
17 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 September 2020

A. 10 Rounds for time of:
10 Deficit Handstand Push Ups
5 Power Snatches 70/50 kgs
200 m Run 




WOD
16 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 September 2020

A. Kettlebell Turkish Get Up
4 | 8 | 3"

note: 4 reps per arm

B. Tabata
Hollow Hold

C. 4 Rounds each for time of:
250/ 200 m Row
10 Burpee Box Jump Overs 24/20"
250/ 200 m Row

note:
- rest 1 minute after each round
- score is total time including rest

Power-Up

Powerlifting: 17 September 2020

A. Snatch Grip Deadlift
5 | 2 | 2" in tempo 3-1-1-1

B. Shoulder Press
3 | 5 | 3" in tempo 2-1-X-1

C1. Split Squat
3 | 10 | 2" in tempo C-1-1-1

C2. Push-ups
3 | 6-10 | 2" in tempo C-1-1-1

WOD
15 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2020

A. 18 minute to establish a heavy 3 Rep max of:
3 Hang Power Cleans

B. 14 minute AMRAP of:
7 Power Cleans 80/ 60 kg
14 Toes to Bar
7 Box Jumps 30/24"

<< < 6 7 8 9 10 11 12 PAGE 9 OF 93