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WOD
11 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 12 July 2019

A. Deficit Deadlifts
5 | 5 | 3"

B. Bent-over Barbell Rows
3 | 10 | 2"

C. 12 minute as many rounds as possible of:
20 Plate Shoulder to Overheads 20/15 kg
30 m. Bear Crawl
20 Burpees onto Plate 20/15 kg

WOD
10 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 11 July 2019

A. 14 minute EMOM of:
on the odd minutes: 8 Dumbbell Rows ( 8L + 8R )
on the even minutes: 8 Dumbbell/ Kettlebell strict Presses

B. Weighted Push-ups
5 | 10 | '90

C. 8 rounds for time, with 1 minute rest between rounds, of:
500 m. Row

note: Aim is to increase speed across the 8 rounds

Power-Up

Powerlifting: 11 July 2019

A. Deadlift
3-5 | 3-5 | 3” in tempo C-2-X-1

B. Shoulder Press
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 8L + 8R | ’90 in tempo C-1-1-1

C2. Dips
3 | 8-15 | ‘90 in tempo C-0-X-1

WOD
09 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 10 July 2019

A. 21 - 15 - 9 reps, for time of:
Squat Cleans 70/50 kg
Bar-facing Burpees
Handstand Push-ups

note: 35 minute time cap

WOD
08 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 9 July 2019

5 Sets of maximum effort on:
A1. Handstand Wall-holds
A2. Dead Hang hold on the Pull-up Bar (in perfect hollow-hold position)

rest 2 minutes

B. 3 Rounds for time of:
100 Double Unders
60 Air Squats
25 Hang Power Snatches 40/30 kg

It’s Gymnasty

Gymnastics: 9 July 2019

A. 2,5 kg plate shoulder warm-up

B. Kipping practice
5 | 3 | '30

C. Bar Muscle Up Practice
5 | 3 | '60
D. Strict Pull-ups
2-4 | 8-12 | '90

E. Dips
2-4 | 8-12 | '90

Power-Up

Powerlifting: 9 July 2019

A. Back Squat
3-5 | 1-3 | 3” in tempo C-0-X-1

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

B2. Seal Row
3-5 | 6-10 | 2” in tempo C-0-1-0

C. Sandbag Squat
3 | 15 | ‘90

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
08 July 2019 | by Jarno
WOD
07 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 8 July 2019

A. Clean Pull
4 | 3 | 2"

B. 5 minute EMOM of:
2 Hang Squat Cleans ( build up in weight )

C. 5 minute EMOM of:
1 Squat Clean ( build up in weight )

D. 4 rounds for time of:
16 Push Press 42.5/30 kg
16 Front Rack Stepping Lunges 42.5/30 kg
16 Calorie Row

BENCHMARK
06 July 2019 | by Jarno

LET’S SET THE BAR

Benchmark: 7 July 2019

A. Benchpress
6 | 5 | 3"

note: after each set complete 3-5 strict Pull-ups

"NANCY"

5 rounds for time of:
400 m. Run
15 Overhead Squats 42.5/30 kg

WOD
05 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 6 July 2019

Buddy Wod

40 minute AMRAP in Groups of 3 pax.

150 Wall Balls 20/14 lbs
150 Calorie Row
150 Power Cleans 50/35 kg
150 Kettlebell Swings 24/16 kg

note: One partner to be running 400 m. with sandbag

Just lift odd shit

Strongman: 6 July 2019


A. Turkish Get-up
3 | 3L+3R | 3”

B. Farmer Handle Deadlift
3 | 3-5 | 3” in tempo C-1-1-1

C. Buddy Wod
20 min AMRAP of:
- 20 Tire Flips
- 20 Dumbbell Thrusters 22,5/15kg
- 20 strict Pull-ups

WOD
04 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 5 July 2019



A. Strict Press
5 | 5 | '90

B. Push Jerk
4 | 4 | '90

C. Split Jerk
3 | 3 | '90

D. 2 rounds for time of:
30 Alternating Dumbbell Snatches 22.5/15 kg
20 Burpee Broad Jumps

note: Athletes may choose heavier Dumbbell and the Broad Jumps need to exceed  1 meter in distance. 

MEMBER OF THE MONTH
04 July 2019 | by Jarno

MEMBER OF THE MONTH

Leo Alves

Member since 2017

If you don't attend a 6:30am class or a Saturday morning strong man you more than likely haven't met Leo (and his wonderful training partner/wife Caroline).  Doesn't matter what the workout is or how much it hurts he always puts his best effort forward and has made some notable improvements in the last few months.  So grab a coffee, kick back and learn something new about a fellow member.

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