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WOD
16 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 17 May 2019

A. 3 rounds of:
10 Horizontal Ring Rows (feet elevated)
8 Ring Dips
10 Hand Released Push-ups

1 minute rest between rounds

B1. 3 minute AMRAP:
5 US Ketllebell Swings 32/16 kg
1 Ring Muscle-Ups (add 1 rep every round)

2 minutes rest

B2. 3 minute AMRAP
20 Double Unders
3 Toes to Bar (add 3 reps each round)

Repeat B1 and B2

WOD
15 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 16 May 2019

A. Snatch-grip Deadlift
4 | 2 | 2" with a 2 seconds hold in front of the knees

B. Snatch Pulls
4 |2 | 2"

C. Snatch
4 | 2 | 2" with a 2 seconds hold in the Power-position

D. Finisher
30/20 Cal Assault Bike
10 Burpee Box Jump-overs

Power-Up

Powerlifting: 16 May 2019

A. Deadlift
3 | 3-5 | 3” C-1-X-1

B. Bench Press
3 | 5 x 2 | ’20 | 3”

C. Front Squat
3 | 6-10 | 3” 1-0-1-0

WOD
14 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 15 May 2019

A. Skills and warm-up drills for the WOD

B. For time
100 Wall Balls 20/14 lbs
80 Double Unders
60 Burpees over the Rower
40 Cal Row
20 Clean and Jerk 70/50 kg

WOD
13 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 14 May 2019

A. 14 minute EMOM:
On the Odd minutes: 50 seconds Sandbag Bearhug Hold
On the Even minutes: 20 Sit-ups

B. 15/12/9 reps of: 
Deadlifts 90/65 kg
Box jump overs 30/24 kg

Directly into 15/12/9 reps of:
Overhead Squats 50/35 kg
Burpees over the Bar

It’s Gymnasty

Gymnastics: 14 May 2019

A. Kick-up Drill 10 sec. Handstand Hold
5 | 3 | 1"

B. Handstand Rocks
3 | 8 | 1"

C. Handstand Practice

D. Wall Handstand Hold
3 | '45 | 2"

E. Handstand Push-ups Negatives
3 | 5 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 14 May 2019

A. Press
5 | 3 | 3” C-0-X-1

B. Back Squat
3 | 5 x 2 | ’20 | 3”

C1. Ring Row
3 | 10 | ’90 1-0-1-0

C2. Dips
3 | 10 | ’90 1-0-1-0

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
13 May 2019 | by Jarno
WOD
12 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 13 May 2019

A. Front Squats
6 | 2 | '90 in tempo 1-5-1-1

Note: increase weight in every 2 sets ( 60/ 65/ 70% )

B. 2 Rounds ( TC 30 minutes )
60/45 Cal Ski-erg
1500/1200 m. Row
800 m. Run

WOD
11 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 12 May 2019

A. Snatch-grip Deadlift
3 | 4 | '90

B. Snatch Pulls
3 | 2 | '90

C. Muscle Snatch
3 | 3 | '90

D. Snatch Complex of:
1 Squat Snatch
1 Hang Squat Snatch
2 Overhead Squats

E. Finisher ( Timecap of 5 minutes )
75 Wall Balls

Note: every break perform 5 Burpees immediatly

WOD
10 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 11 May 2019

A. In teams of 2 pax:
40 Snatches 60/45 kg
10 Ring Muscle-ups
40 Clean and Jerks 60/45 kg
10 Ring Muscle-ups
40 Thrusters 60/45 kg
10 Ring Muscle-ups

Just lift odd shit

Strongman: 11 May 2019


A. Clean Pull
5 | 2 | 2”

B. Front Squat
3 | 5 | 3” 1-0-X-1

C. Buddy Kettlebell DT
10 Rounds for Time of:
- 12 Double Kettlebell Deadlifts 32/24 kg
- 9 Double Kettlebell Power Cleans
- 6 Double Kettlebell Push Jerks

Willem vw, willem van woerden, memorial wod, rip
NEWS
10 May 2019 | by Marlene

On the 25th of May 2018 Willem van Woerden died in a fatal car crash. Willem was a close friend, a coach and a member of CrossFit Amsterdam for more than 7 years. He was only 30 years old and was survived by his wife and two young kids. We can’t believe it’s been almost a year, to us it still fe...

WOD
09 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 10 May 2019

A. 14 minute EMOM of:
On the Odd minutes: 50 m. Kettlebell Front Rack carry 20/12 kg
On the Even minutes: 8 V-ups and 12 Back Extensions

B. 20 minute EMOM of:
On the Odd minutes: 50 seconds of Sled Pulls/Pushes (anyhow) 70/50 kg
On the Even minutes: 10 Toes to Bar

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