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WOD
02 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 November 2019

Mikko's Triangle Modified 40 minute AMRAP of:
1st minute: Burpees
2nd minute: Calorie Row
3rd minute: Calorie Ski-Erg
4th minute: Rest

note: Athlete to choose rep scheme and hold across all minutes.
novice - 12 to 15 reps | advanced - 16 to 20 reps

WOD
01 November 2019 | by CrossFit Amsterdam

SCARY AS F*CK

HALLOWEEN WOD: 2 November 2019

Dressed up, and working in pairs!

35 minute AMRAP of:
8 Rope Climbs
50 Calorie Row
20 Devils Press 22.5/15 kg
30 Chest to Bar Pull Ups
40 Box Jumps 24/20 inch

note: Break up work anyway you like

Just lift odd shit

Strongman: 2 November 2019

A. Cluster
Find 1RM, then cluster+thruster 5 | 1 | 2” @ 90%

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

C. Buddy Wod
3 Rounds for Time:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @ BW

WOD
31 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 November 2019

A. Overhead Squat
6 | 3-5 | 2"

B. 20 minute Fight Gone Bad Style for maximum reps of:
1st minute: Toes to Bar
2nd minute: Handstand Push-Ups
3rd Minute: Thrusters 50/35 kg
4th minute: rest

NEWS
31 October 2019 | by CrossFit Amsterdam

Good Afternoon team!  Just wanted to touch base and let you all know that we won't be doing the CrossFit Open 20.3 as the class workout on Friday 1st November. We will have our normal programming on the agenda and it will be plenty of fun! CrossFit Open 20.3 contained a huge volume of deadlif...

WOD
30 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 October 2019

A. 4 rounds for Quality of:
20 Hollow Rocks
20 V-Ups
rest 1 minute

B. Alternating 24 minute EMOM of:
1st minute: 12 Single Arm Dumbbell Rows
2nd minute: 15 Pull-Ups
3rd minute: 18/15 Calorie Ski-Erg
4th minute: 15 Burpees

Power-Up

Powerlifting: 31 October 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
30 October 2019 | by CrossFit Amsterdam
WOD
29 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 October 2019

A. Push Press
6 | 5 | 2"

B. 3 rounds for time of:
1000 m Row
25 Deadlifts 100/70 kg

PHOTOS
29 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

The Open 20.3

Well that was it for 20.3! Transitioning from Diane into more and heavier Deadlifts and Handstand Walking, that is... if you made it that far.Very nice combo of pulling and pushing, keeping it simple but well worth it! And that 9 minutes timecap?!Jeeeez the set-up of the WOD almost takes longer the...

WOD
28 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 October 2019

A. Hang Power Clean
6 | 3 | 2"

B. 21-18-15-12-9 for time of:
Kettlebell Swings 32/24 kg
Thruster 40/30 kg

It’s Gymnasty

Gymnastics: 29 October 2019

Tabata Hollow Body

Reach Backs (to the wall)
4 | 10 | 1"

Kick-up into handstand
5 | 3 | 1"

Weight Shifts (into Shoulder Taps)
3 | 8 (4L+4R) | 2"

KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 29 October 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
28 October 2019 | by CrossFit Amsterdam
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