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WOD
14 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 October 2020

A. Muscle Up Technique Work

C. 8 minute AMRAP of:
3 Muscle Ups
8 Kettlebell Swings

B. 20 minute AMRAP of:
15 Burpees
30/20 Calorie Row

Power-Up

Powerlifting: 15 October 2020

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

B. Deadlift
3 | 3-5 | 3" in tempo 4-1-1-1

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

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
13 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 October 2020

A. 5 x 4 minute AMRAP's
30 m Double Dumbell Lunge 22.5/ 15 kg
10 Dumbbell Devils Press 22.5/ 15 kg
Max effort Calories on the Ski Erg 

note: Rest 4 minutes after each set

BENCHMARK
12 October 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 October 2020

A. Back Squat 
6 | 3 | 2" in tempo 2-1-2-1

Isabel

30 Snatches for time @ 60/40 kg

It’s Gymnasty

Gymnastics: 13 October 2020

A. Kick-up into L-sit handstand
5 | 3 | 1"

B. Plate Rocks
3 | 10 | 1"

C. Handstand Practice (10 min)
D. Ketllebell 1 1/2 Shoulder Press
3 | 5 | 2" in tempo 3-1-X-1

E. Box Handstand-hold
3 | '30 | 2"

Power-Up

Powerlifting: 13 October 2020

A. Push Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

B. Back Squat
3-5 | 3-6 | 3" in tempo 4-1-X-0

C1. Pull-up
5 | 5 | '60

C2. Dips
5 | 5 | '60

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
12 October 2020 | by CrossFit Amsterdam
WOD
11 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 October 2020

A. 3 Squat Clean + Jerk
8 | 1 | 2"

B. 12 minute AMRAP of:
Ascending Rep Scheme 3,6,9,12...
Box Jump 24/20 inch
Toes to Bar
Push Jerk 50/ 35 kg

WOD
10 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 October 2020

2 rounds of Fight Gone Bad Style of 2 minutes on/ 1 minute off, of:
1. Hand over Hand Sled Pull 10m
2. Assault Bike Calories
3. Ski Erg Calories
4. Cal Row
5. Burpee Box Jump Over
6. Plank Hold
7. Alternating Leg Box Step Up
8. Sled Drag

happy birthday, coach Fabien, weightlifting coach, cfa, crossfit, amsterdam, crossfit amsterdam, crossfitamsterdam, coaches team,
DROP IT LIKE IT'S HOT
10 October 2020 | by CrossFit Amsterdam
BENCHMARK
09 October 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 10 October 2020

FABIEN'S Birthday-WOD

In Partners,

35 minute AMRAP of:
100 Wall Balls
400 m Run with Wall Ball together
75 Devils Press 22.5/ 15 kg
400m Dumbbell Farmers Carry 22.5/ 15 kg together
100 Push Ups
400m Run together

Just lift odd shit

Strongman: 10 October 2020

A. Power Clean & Push Press
5 | 2 x 1+1 | 2" @ 80%

B. Front Squat
4 | 3 | 2" @ 80% in tempo C-0-X-1

C. Buddy WOD; 6 Rounds for time of:
- 10 Sandbags + climbs over the boxes
- 20 Dips
- 50 m sandbag bearhug walk

note: You Go, I Go and keep moving!

WOD
08 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 October 2020

For time of:
75 Toes to Bar
100 Burpees over the Rower
25 Power Cleans 80/60 kg

*Every 2:00 minutes including 0:00 perform 17-15/ 13-11 Calories Row

MEMBER OF THE MONTH
08 October 2020 | by CrossFit Amsterdam

MEMBER OF THE MONTH

Pablo Rouwet

Member since March 2017 

If not working on his fitness in the gym, you will find this guy on a rugby field somewhere, whistle in hand making sure the open side flankers are entering the ruck contest correctly (if only Richie McCaw had been penalised throughout his career).
He has improved his technique and strength across all movements through patience and a super strong core.  He is an absolute pleasure to have in the gym, always smiling, always up for a chat and most importantly has a strange love affair with Australian sports.

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