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WOD
08 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 9 May 2020

Option A - Bodyweight ("ZOOM-IN" at 10:00 h.)
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips
5 Handstand Push Ups/10 Pike Push Ups/2 Wall Walks

Option B - Bodyweight
4 rounds for Quality of:
20 Chair Dips
30 Russian Twists
20 Tempo Push Ups (3 secs down explode up)
30 sec Sideplank R
30 sec Sideplank L

Option C - Bodyweight
18 minute AMRAP of:
4 x 50 m Shuttle Run
15 Push Ups

can't go wrong when being strong...

StrongwithPerry: 9 May 2020

"ZOOM-IN" at 09:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
07 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 8 May 2020

Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
24 min AMRAP
60 Air Squats
50 Hollow Rocks
40 Burpees
30 Hand Release Push Ups
20 V-Ups

Option B - Odd Object ("ZOOM-IN" at 18:30 h.)
24 min AMRAP of:
60 Air Squats
50 Alternating Hang Power Clean and Jerk DB/KB
40 Burpees
30 Hand Release Push Ups
20 V-Ups

Option C - Barbell
24 min AMRAP of:
60 Air Squats
50 Hang Power Clean and Jerk
40 Burpees
30 Hand Release Push Ups
20 V-Ups

be comfortabele with the uncomfortable…

Mobility: 8 May 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
06 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 7 May 2020

Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
4 Rounds for time of:
20 Pike Handstand Push Ups/ 5 Wall Walks/ 15 Handstand Push Ups
50 Lateral Squat Jumps over object size of Dumbbell

Option B - Odd Object ("ZOOM-IN" at 18:30 h.)
4 Rounds for time of:
25 Ground to Overhead with Object
50 Lateral Squat Jumps over object size of Dumbbell

Option C - Barbell
4 Rounds for time of:
25 Ground to Overhead with Object (Muscle Clean + Strict Press)
50 Lateral Squat Jumps over Barbell

be comfortabele with the uncomfortable…

Mobility: 7 May 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

can't go wrong when being strong...

StrongwithPerry: 7 May 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

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DROP IT LIKE IT'S HOT
06 May 2020 | by CrossFit Amsterdam
WOD
05 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 6 May 2020

Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
3 rounds for time of:
20 Jumping Lunges
20 Flutter Kicks

then, perform 3 rounds of:
20 Jumping Lunges
20 Sit Ups

then, perform 3 rounds of:
20 Jumping Lunges
20 Burpees

Option B - Odd Object/Barbell ("ZOOM-IN" at 18:30 h.)
3 rounds for time of:
20 Jumping Lunges
20 Single Arm Dumbbell/KB/Barbell Snatch

then, perform 3 rounds of:
20 Jumping Lunges
20 Single Arm Dumbbell/KB/Barbell Power Clean

then, perform 3 rounds of:
20 Jumping Lunges
20 Single Arm Dumbbell/KB/Barbell Overhead Squat

be comfortabele with the uncomfortable…

Mobility: 6 May 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

Started from the PVC...

Oui Lift: 6 May 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
04 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 5 May 2020

Option A - Bodyweight
3 x 7 minute AMRAP of:
12 Hand Released Push Ups
12 Burpee
36 Double Unders/ Jumping Jacks

rest: 3 minutes between sets

Option B - Odd Object

3 x 7 minute AMRAP of:
12 Dumbbell/KB Push Press Right Arm
12 Dumbbell/KB Push Press Left Arm
36 Double Unders/Jumping Jacks

rest: 3 minutes between sets

Option C - Barbell
3 x 7minute AMRAP of:
12 Hang Power Clean
12 Push Press
36 Double Unders/Jumping Jacks

rest: 3 minutes between sets

be comfortabele with the uncomfortable…

Mobility: 5 May 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

can't go wrong when being strong...

StrongwithPerry: 5 May 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

BENCHMARK
03 May 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 4 May 2020

DUTCH MEMORIAL HERO WOD

Option A - Bodyweight
12 minute AMRAP, ascending ladder (10-20-30,...etc. reps), of:
Air Squats
Alternating Reverse Stepping Lunges

rest: 2 minutes, then perform the next AMRAP

12 minute AMRAP, ascending ladder (10-20-30,...etc. reps), of:
Hand Release Push Ups
Toes to Object (Couch,table etc)


Option B - Odd Object/Barbell
12 minute AMRAP, ascending ladder (10-20-30,...etc. reps), of:
Air Squats
Alternating KB/DB/Barbell Reverse Stepping Lunges

rest: 2 minutes, then perform the next AMRAP
 
12 minute AMRAP, ascending ladder (10-20-30,...etc. reps), of:
Hand Released Push Ups
Toes to Object (Couch,table/KB/DB)

be comfortabele with the uncomfortable…

Mobility: 4 May 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
02 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 3 May 2020

Option A - Bodyweight
Tabata (8 rounds of each)
Plank Hold
Mountain Climbers
Right Side Plank
Left Side Plank
Hollow Hold
Sit Ups

Option B - Odd Object
Carry Load for Distance
90 minutes Walk

note: Grab an object that will make life difficult - Weight, DB, KB, Heavy Backpack etc

the playful workout!

CrossFit KIDS: 3 May 2020

"ZOOM-IN" in at 11:00 h!
Don't worry if you missed out... All sessions will be recorded!

BENCHMARK
01 May 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 2 May 2020

MICKEY'S BD-WOD

Option A - Bodyweight
21*15*9 reps for time of:
Air Squat
Jumping Squat Lunges Left leg front 
Air Squat
Jumping Squat Lunges Right leg front
*Athlete to perform 32 Burpee at the completion of 21-15

Option B - Odd Object
21*15*9 reps for time of:
DB Snatch Left Arm
DB Overhead Walking Lunges over 30 m
DB Snatch Right Arm
DB Overhead Walking Lunges over 30 m
*Athlete to perform 32 Burpee at the completion of 21-15

Option B - Barbell
21*15*9 reps for time of:
Barbell Snatch
Overhead Walking Lunges over 30 meter
Barbell Snatch
Overhead Squat
*Athlete to perform 32 Burpee at the completion of 21-15

can't go wrong when being strong...

StrongwithPerry: 2 May 2020

"ZOOM-IN" at 09:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
30 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 1 May 2020

Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
FGB Style 4 rounds for reps of:
1st minute: Double Unders/Jumping Jacks
2nd minute: Alternating Leg V-Ups
3rd minute: Burpees
4th mintue: Alternating Reverse Stepping Lunge
5th minute: Hand Released Push Ups
6th minute: Rest

Option B - Odd Object ("ZOOM-IN" at 18:30 h.) 
FGB Style 4 rounds for reps of:
1st minute: Double Unders/Jumping Jacks
2nd minute: Alternating Leg V-Ups
3rd minute: Burpees
4th mintue: DB/KB Alternating Reverse Stepping Lunge
5th minute:Hand Released Push Ups
6th minute: Rest

Option C - Barbell
FGB Style 4 rounds for reps of:
1st minute: Double Unders/Jumping Jacks
2nd minute: Alternating Leg V-Ups
3rd minute: Burpees
4th mintue: Barbell Alternating Reverse Stepping Lunge
5th minute: Hand Released Push Ups
6th minute: Rest

be comfortabele with the uncomfortable…

Mobility: 1 May 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

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