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WOD
08 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 November 2019

Work in Pairs
for As Many Reps As Possible

7 minutes AMRAP of:
12 Pull Ups
12 Overhead Squats 40/30 kg
12 Lateral Burpees

3 minutes rest

7 minutes AMRAP of:
9 Chest to Bar Pull-Ups
9 Overhead Squats 50/40 kg
9 Lateral Burpees

3 minutes rest

7 minutes AMRAP of:
6 Bar Muscle Ups
6 Overhead Squats 60/50
6 Lateral Burpees

note: Break up Reps as required

Just lift odd shit

Strongman: 9 November 2019

A. Cluster
Find 1RM, then cluster+thruster 3| 1 | 2” @ 90%

B. Bench Press
3 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Strong Kalsu
100 Thrusters 60/40kg
EMOM 5 strict Pull-ups and 5 Burpees

note: Buddy 1 & 2 alternate every round with Burpees and Pull-ups

WOD
07 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 November 2019

A. Strict Press
6 | 5 | 2"

B. Push Jerk
3 | 5 | 2"

C. 4 Rounds for time of:
250 m Row
20 Wall Balls
50 Double Unders

MEMBER OF THE MONTH
07 November 2019 | by CrossFit Amsterdam

MEMBER OF THE MONTH

Leonardo Soares

Member since 2018

A very unassuming guy. He just comes in and does the work. Loves to get involved with community workouts and events and most importantly love working on his weakness'. He has been training with some consistency over the past few months and this has resulted in a flurry of PB's! Always a pleasure to coach and always a pleasure to have in the box, whether it's powerlifting, strongman or a class.  

WOD
06 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 November 2019

A. Skill/ Tech work on:
Kipping/ Butterfly Pull-Up

B. 15 minute Alternating EMOM of:
1st minute: Back Extensions
2nd minute: Box Jumps
3rd minute: Sandbag Bear Hug Carry 50 m.

note: Athlete to choose Reps

C. Tabata Something Else:
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
Tabata Air Squats

Note:  The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

 

Power-Up

Powerlifting: 7 November 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-C-1

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1

CFA, Amsterdam, CrossFit, CrossFitAmsterdam, Oudzuid, Fitness, Athlete, CFA, Amsterdam, CrossFit, CrossFitAmsterdam, Oudzuid, Fitness, Athlete,
DROP IT LIKE IT'S HOT
06 November 2019 | by CrossFit Amsterdam
WOD
05 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 November 2019

A. Snatch Complex E2MOM for 7 rounds of:
Hi Hang Power Snatch + Hang Power Snatch + Power Snatch + Hi Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

B. Ascending Ladder 13 minute AMRAP of:
Snatch 50/35 kg
Lateral Burpees over the Bar
Toes to Bar

note: Reps 3,6,9,12 etc.

PHOTOS
05 November 2019 | by CrossFit Amsterdam

PICS OR IT DIDN'T HAPPEN...

The Open 20.4

It's a wrap for 20.4!And what a nice one this was. Great combination of lifting heavy and gymnastics! The Open 20.4 WODFor Time- 30 Box Jumps (24/20 in)- 15 Clean-and-Jerks (95/65 lb)- 30 Box Jumps (24/20 in)- 15 Clean-and-Jerks (135/85 lb)- 30 Box Jumps (24/20 in)- 10 Clean-and-Jerks (185/115 lb)-...

WOD
04 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 November 2019

A. Deadlift
5 | 5 | 3"

B. For time:
Row 3 km, startoff and perform 7 Burpees every 2 minutes.

note: 20 minute time cap

Power-Up

Powerlifting: 5 November 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

Drop it like it's hot, CrossFit Amsterdam, CrossFit, CrossFit Motivation, Quote CrossFit Amsterdam, Motivational Quote, Amsterdam, Quote, oudzuid, Beast mode, fitness, fitness motivation
DROP IT LIKE IT'S HOT
04 November 2019 | by CrossFit Amsterdam
WOD
03 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 November 2019

A. 14 minutes to establish a heavy complex for the day of:
1 Power Clean + 2 Hang Power Clean

B. 21-15-9 Reps for time, of:
Squat Cleans
Shoulder to Overhead 

male 70 kg, female 50 kg

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