Posts

pushupNorm

WOD 09-07-2018

WOD

A. Back Squat – Cluster Set @5RM
3|5×2|’20|3″
1-0-1-0

B. 5 Rounds of:
– 500 Mtr Row
– 10 Burpees over the Rower

scoreskeeptrack

WOD 08-07-2018

WOD

A. 400 Mtr Sandbag Bearhug Carry

B. Descending ladder of *10*9*8*7*6*5*4*3*2*1*:
– Kettlebell Snatches 
– * 10 Burpees

C. BuddyWOD – You Go, I Go:
10R*10L*8R*8L*6R*6L*etc. till 1* of:
– Suitcase Deadlift (right/left arm) BWkg
– * 30 Mtr Suitcase Farmers Carry BWkg

pullup

WOD 08-06-2018

WOD

A. Mobility & Movement Standards WOD

B. Let’s Workout!
b1) Burpee + Back Squat Ladder 85/60kg
3 Min. Rest
b2) Burpee + Shoulder Press Ladder 50/30kg
3 Min. Rest
b3) Burpee + Deadlift Ladder 110/80kg

For the ladder pattern, perform 1 rep of each excersice the first min.,
2 reps of each the second min., 3 reps of each the third min.,
continuing as long as you are able. Use as many sets each min. as needed!

BigW

WOD 15-05-2018

WOD

A. Kettlebell Complex W’Up
(KB Halo, Good Morning, Cleans, Squats, etc.)

B. For time:
– 10 Burpees
– 10 KB Squats 24/16kg
– 100 Mtr Run
– 20 Burpees
– 20 KB Squats
– 200 Mtr Run
– 30 Burpees
– 30 KB Squats 
– 300 Mtr Run
– 40 Burpees
– 40 KB Squats 
– 400 Mtr Run

CoachMark

WOD 11-05-2018

WOD

A. Movement Prep WOD

B. Tabata of Burpees
’90 Sec. Rest 

C. For reps & time:
– 2Km Row
5 Min. Rest
– 5 Min. AMRAP of: Ground to Overhead 60/40kg

funtogether

WOD 06-05-2018

WOD

A. Kettlebell Movement Prep WOD

B. BuddyWOD – You Go, I Go:
150 Kettlebell Push Jerks for time:
– Bud1: Starts with 10 Burpees
– Bud2: ME of KB Push Jerks (2x 24/16kg)

Note: Kettlebells can’t touch the ground and need to be handed over to your buddy!

Flo

WOD 02-05-2018

WOD

A. Mobility & Movement Prep WOD

B. HeroWOD – “Kalsu”
For time:
– 100 Thrusters 60/40kg
– 5 Burpees on top of every minute

EMOM: 5 Burpees!

sjaakie

WOD 23-04-2018

WOD

A. Back Squat
3|8-12|’90
3-0-1-0

B. Deadlift
3|3-5|3″
1-0-1-0

C. 10-20-30-40-50 Reps of:
– Inverted Burpees
– Burpee Box Jump Overs 60/50cm
– Burpee Box Jump 60/50cm
– Burpee Pull Ups
– Burpees

atlas stone, stone to shoulder, strongman, crossfit, crossfit amsterdam

WOD 21-04-2018

WOD


A. Strongman FUN!
– Atlas Stone to Shoulder Practice
– Keg to Shoulder Practice
(Find your max in Atlas Stone to Shoulder… (weight & reps)

B. *10*8*6*4*2* Reps of:
– Sandbag over the Shoulder
– Burpees over the Sandbag
– *60 Mtr (2x30m) Heavy Sandbag Bearhug Walk

EdithOH

WOD 19-03-2018

WOD

A1. Shoulder Press
5|5|3″
A2. ME Handstand Push Ups

B. 20 Min. AMRAP of:
– 25 Burpees
– 15 Back Squats BWkg