BTD'16_PIXRX

WOD 25-05-2018

WOD

A. Dynamic Running Drills
(Running on the track)

B. BuddyWOD – You Go, I Go:
10x 100 Mtr Sprint – 40 Sec Rest between the sets!

Note: Bring your Running shoes &  Smartwatch along!

————————————————————————————————–

RX WOD (Special Farewell WOD Wendy & Ronny “CFA Goldmembers”)
(19:30-21:00 pm.)

BuddyWOD – You Go, I GO:
For time:
Buy in: 20 Synchronized Burpees
– 100 Pull Ups
– 90 Shoulder to Overhead 40/30kg
– 80 Kcal Row
– 70 Stepping Lunges (Weighted Bumper plate) 20/15kg
– 60 Push Ups
– 50 Wallball Shots 20/14lbs
– 40 Toes to Bar
– 30 (Power) Snatches 40/30kg
– 20 Pistol Squats (Alt.)
– 10 Muscle Ups (Choose Ring or Bar)
Buy out: 20 Synchronized Burpees

Divide Reps between buddy’s anyway you like!

Loes (1 van 1)

WOD 24-05-2018

WOD

A. Ring Muscle Up Practice
(Mid Ring drill, Swing, Dynamic transition drill)

B. 5 Min. EMOM of: Ring Muscle Ups

C. 14 Min. EMOM of:
– Odd Min.: ME Burpee Box Jumps
– Even Min.: Rest

pullups

WOD 23-05-2018

WOD

A. Mobility & Movement Standards WOD

B. Benchmark – “Filty Fifty”
For time:
– 50 Box Jumps 60/50cm
– 50 Jumping Pull Ups
– 50 Kettlebell Swings 16/12kg
– 50 (Steps) Walking Lunges
– 50 Knees to Elbows
– 50 Push Presses 20/15kg
– 50 Back Extensions 
– 50 Wallball Shots 20/14lbs
– 50 Burpees
– 50 Double Unders

denis_hspu

WOD 22-05-2018

WOD

A. Toes to Bar Practice

B. 12 Min. EMOM of:
– Odd Min.: 5 (Strict) Chinning Pull Ups
– Even Min.: 10 Toes to Bar

C. Handstand Practice
(Handstand Hold & Walk)

D. 12 Min. AMRAP of:
– 200 Mtr Run
– 15 Mtr Handstand Walk
– 30 Sec. Handstand Hold

loading(1)

WOD 21-05-2018

WOD

A. Good Morning
2|15|’30

B. Romanian Deadlift
3|8|2″
1-0-1-0

C. Kettlebell Z-Press
2|10|2″

D. 15-12-9 of:
– Deadlifts BWkg
– Shouder Press 3/4BWkg

sprint

News 20-05-2018

NEWS

Today we’re closed, but that doesn’t mean that you can’t train.
Go out, wear your running shoes and go for a 5 Km run for time!

Tomorrow the barbell is waiting for you at your CrossFit box!!!

pullups2

WOD 19-05-2018

WOD

A. Keg Carry & Ground to Overhead Practice

B. Three 10 min.: Descending ladders of:
b1) 10-9-8-7-6-5-4-3-2-1 of:
– (Strict) Pull Ups
– Gekko Bastards
b2) 0-10, 0-15, 0-20, 0-25, 0-30 mtr of:
– Keg Suicide Carry anyhow
– Back to your baseline (0), perform 2x Ground to Overhead
b3) 50-50, 40-40, 30-30, 20-20, 10-10 of:
– Consecutive Double Unders
– Consecutive Single Unders

Note: Bring your speed rope along!

press

WOD 18-05-2018

WOD

A. (Squat) Clean
3|1-3|2″

B. Press Work
– Behind the Neck Press 2|10|’30
– Push Press 3|3-5|2″

C. Benchmark – “Hitman”
3 Rounds of:
– 10 Back Squats 102/70kg
– 400 Mtr Run

Note: Barbell must be start from the floor! NO rack!

AED, AED AMsterdam, reanimatie, first aid, ehbo, crossfit coach, coach, blackandwhite, pixrxd, pixrx, crossfit photography, crossfit amsterdam, CrossFitAmsterdam, CrossFit, CFA, CrossFitXXX, 020, Amsterdam, 020CrossFit, Karperweg39, Oudzuid, Amsterdamaged, amsterdamcrossfit, crossfitmokum, wodamsterdam, wod amsterdam, pic amsterdam, around the world, crossfit community, crossfitcommunity, amsterdam community, amsterdam crossfit

WOD 17-05-2018

WOD

A. L-Sit reverse Tabata

B. Ring Work
– Ring Rows 2|15|’60
– Ring Dips 3|5|’60
– Ring Muscle Ups Swing Practice

C. 30 Ring Muscle Ups for time!

Loes

WOD 16-05-2018

WOD

A. Split Squat 
2|8 (L+R)|’90
1-0-1-0

B. Squat Clean + Split Jerk Practice
(Find your Clean&Jerk weight @70%)

C. 20 Min. EMOM of: 1-2 Clean and Jerks @70%