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WOD
13 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 September 2019

Buddy WOD

36 minute AMRAP of:
20 Calorie Row
15 Thrusters 40/30 kg
200 m Run

note: You Go, I Go for each exercise

WOD
12 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 September 2019

A. Power Clean
5 | 3 | 2"

B. For time:
21 Hang Power Cleans 70/40 kg
21 Burpee Box Jump-overs 24/20 inch
15 Hang Power Cleans 70/40 kg
15 Burpee Box Jump-overs 24/20 inch
9 Hang Power Cleans 70/40 kg
9 Burpee Box Jump-overs 24/20 inch

WOD
11 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 September 2019

A. Tabata of:
L-Sit

B. Maltese Push Ups:
5 | 10 | 2"

C. 5 rounds for time of:
400 m Row
25 Ab mat sit ups

rest 1 minute in between rounds

Power-Up

Powerlifting: 12 September 2019

A. Back Squat
4 | 1-3 | 3” in tempo 4-1-X-1

B. Shoulder Press
3-5 | 3-5 | 3” in tempo C-1-X-1

C1. Thrusters
3 | 8-12 | ‘90 in tempo 1-0-1-0

C2. Pull-up
3 | 8-12 | ‘90 in tempo 1-0-1-0

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DROP IT LIKE IT'S HOT
11 September 2019 | by CrossFit Amsterdam
WOD
10 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 September 2019

Today is Coach Tom's last day on deck with us.  He has been a very quite achiever in the gym.  His friendly and inquisitive personality will be missed by not only the coaching team but those lucky enough to be in one of his classes.  

We wish him all the best in his future pursuits.  

 

If you see around today make sure you give him a big hug!

 

A. Overhead Squat
5 | 5 | 2"

B. 6 rounds of 2 min AMRAP on/2 mins off, of:
7 Wall Balls
7 Overhead Squats 40/30 kg
7 Burpees

note: Work in Pairs 1 on/1 off

WOD
09 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 September 2019

A. Deadlifts
5 | 6 | 3" in tempo 4-1-1-1

B. For time of:
21 Deadlifts 100/70 kg
400 m Run
15 Deadlifts 100/70 kg
400 m Run
9 Deadlifts 100/70 kg
400 m Run
3 Deadlifts 100/70 kg
400 m Run

It’s Gymnasty

Gymnastics: 10 September 2019

Muscle-up Transition technique (w. Band)
5 | 3 | '60

Ring Swing with Ring Row
3 | 10 | '60

Ring Dip
2-4 | 8-12 | '90

False Grip Ring Pull-ups
2-4 | 8-12 | '90

L-sit hold (rings)

Reverse tabata

Power-Up

Powerlifting: 10 September 2019

A. Deadlift
5 | 3 | 3” in tempo 3-1-1-1

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

B2. Ring Row
3-5 | 5 | 3” in tempo C-1-1-1

C. Front Squat
3 | 6-10 | 3” in tempo C-0-X-1

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DROP IT LIKE IT'S HOT
09 September 2019 | by CrossFit Amsterdam
WOD
08 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 September 2019

A. Alternating 12 min EMOM of:
on the Odd minutes perform: 3 Front Squats
on the Even minutes perform: 6 Back Squats

note: Same weight for both lifts

B. 8 rounds for time of :
8 Hang Squat Snatches 40/30 kg
30 Double Unders

WOD
07 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 September 2019

A. 40 minute EMOM:
1st minute: 50 seconds Sandbag Bearhug-Hold
2nd minute: 15 Toes to Bar
3rd minute: 20/15 Push Ups
4th minute: 15/12 Calories Ski-erg
5th minute: 15 Kettlebell Swings 24/16 kg
6th minute: 18/15 Calories Row
7th minute: 15 Box Jump Overs 24/20 inch
8th minute: Rest

note: Working in pairs and each pair starts on a different station

WOD
06 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2019

In team of 3 pax
A. for time:
1600m Run together

then 5 rounds of:
40 Push-Ups
15 Power Cleans 70/50 kg

then
2000m Row

then 5 rounds of:
40 Push Ups
15 Deadlifts 120/90 kg

note: Work can commence when first person returns from Run

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