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WOD
28 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 July 2020

A. Squat Clean:
5 | 5 | 3" 


B. 21-15-9 For time of:
Power Clean 80/ 60 kg
Handstand Push Ups

Started from the PVC...

Oui Lift: 29 July 2020

Weightlifting Wednesday from 17:30 18:30 and from 18:30 - 19:30 h. 
With our favorite Frenchie! Coach Fabien. 

BENCHMARK
27 July 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 28 July 2020

A. Press Complex of:
Strict Presses, into Push Presses, into Push Jerk 
7 | 5 + 3 +1 | 2"

note: athlete performs this complex without (re-)racking the bar

CFA Test 1

For time:
2000 m Row
rest 5 minutes
500 m Row

note: These are an all out effort, score are seperate, so time on 2 k and on 500 m.

It’s Gymnasty

Gymnastics: 28 July 2020

A. Ring Swing
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C. Neg. Ring Pull-ups
3 | 5-8 | 2"

D. Ring Push-ups
3 | 5-8 | 2"

Power-Up

Powerlifting: 28 July 2020

A. Power Clean
5 | 3 | 3"

B. Back Squat
3-5 | 3-5 | 3" in tempo 3-1-1-1

C. Shoulder Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

BENCHMARK
26 July 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 27 July 2020

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

Isabel

For time of:
30 Snatches 60/40 kg

WOD
25 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 July 2020

4 x 6 minute AMRAP, ascending in Reps (3,6,9,12..etc.) of :

1st AMRAP
Handstand Push Ups
Double Dumbbell Box Step Over

2nd AMRAP
Ski Erg Calories
25m Sandbag Carry

note: Athlete to rest 3 minutes after each AMRAP

the playful workout!

CrossFit KIDS: 26 July 2020

Working out with your kid(s) is so much fun!
This is your chance to show your mini-me’s that training and movement is an important part of life and can be a lot of fun.
Coach Merel is a star with kids and makes these classes really cool for both parents and kids. No better way to start a Sunday!

Every other Sunday from 10.00 till 10.45 h. 

BENCHMARK
24 July 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 25 July 2020

Marconi

For time (with a partner)

Row 2.382 meter

Then, 20 rounds of:
11 Toes to Bar
20 Air Squats
16 Kettlebell Swings 24/ 16 kg

One partner works while the other rests. Break up the work between partners as needed.

Just lift odd shit

Strongman: 25 July 2020

A. Atlas Stone to Shoulder with Partner
Warm-up to a heavy rep, then:
10 minute EMOM: 6 Stone to Shoulder

note: you go, I go

B. Back Squat
3 | 3-5 | 3" in tempo 3-1-1-1

C. Buddy WOD
10 Rounds for time of:
- 10 Dips
- 10 Strict Pull-ups
- 100 m Sandbag Bearhug Walk

WOD
23 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 July 2020

5 Rounds for time of:
400 m Run
15 Burpee Box Jump Overs 24/ 20 inch
15 Thrusters 40/ 30 kg

WOD
22 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 July 2020

A. Bench Press
5 | 10 | 3"

B. Fight Gone Bad Style of
1st minute: Cal Row
2nd minute: V-Sit Up
3rd minute: Single Arm Devils Press
4th minute: Ski Erg Calories
5th minute: Rest

Power-Up

Powerlifting: 23 July 2020

A. Front Squat
3 | 3-5 | 3" in tempo 3-1-1-1

B. Bench Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

C. Deadlift
3 | 3-5 | 3" in tempo 3-1-1-1

WOD
21 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 July 2020

A. Squat Clean - 2 second pause in the bottom
8 | 3 | 2"

B. 2 rounds for Time of:
50 Wallballs 20/ 14 lbs
25 Power Cleans 60/40 Kg
25 Burpee over bar or to 6 " Target

Started from the PVC...

Oui Lift: 22 July 2020

Weightlifting Wednesday from 17:30 18:30 and from 18:30 - 19:30 h. 
With our favorite Frenchie! Coach Fabien. 

WOD
20 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 July 2020

A. Strict Press
6 | 5 | 2"

B. 3 rounds for time of:
20 Cal Row
20 Alternating DB Snatch
20 Toes to Bar

Power-Up

Powerlifting: 21 July 2020

A. Power Clean
5 | 3 | 3"

B. Back Squat
3-5 | 3-5 | 3" in tempo 3-1-1-1

C. Shoulder Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

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DROP IT LIKE IT'S HOT
20 July 2020 | by CrossFit Amsterdam
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