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WOD
03 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 4 July 2019



A. Weighted strict Pull-ups
5 | 5 | 2"

B. Weighted strict Dips
5 | 5 | 2"

C. 4 rounds of the following 4 minute EMOM:
1st minute: AMRAP Sandbag Cleans
2nd minute: AMRAP Calorie Row
3rd minute: AMRAP Burpees onto Plate 20/15 kg
4th minute: Rest

Power-Up

Powerlifting: 4 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
02 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 3 July 2019



A. 16 minutes to establish your heaviest Snatch-complex for the day, consisting of:
1 Squat Snatch
1 Hang Squat Snatch 
2 Overhead Squats

B. 3 rounds for time of:
21 Toes to Bar
15 Power Snatches 62.5/42.5 kg
90 Double Unders

NEWS
02 July 2019 | by Dustin

If you have done a WOD this week already, you may have run into a brand new face on the coaching team.  You may have seem him in a class as well. We at CFA would love to give a big warm welcome to our local French superstar Fabien Brumaud.  An ex rugby union player (Wingers don't really ...

BENCHMARK
01 July 2019 | by Jarno

LET’S SET THE BAR

Benchmark: 2 July 2019

A. 4 Rounds for quality of:
1 minute Plank-hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

"JT"

21 - 15 - 9 reps of: 
Handstand Push-ups
Ring Dips
Push-ups

Power-Up

Powerlifting: 2 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
4 | 10 | ‘60

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
01 July 2019 | by Jarno
WOD
30 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 1 July 2019

A. Back Squat
5 | 5 | 3"

B. 15 minute AMRAP of:
12 Calorie Row
12 Back Squats 60/40 kg 

note: no usage of a squatrack

WOD
29 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 30 June 2019

A. Perform every 3 minutes for 10 Rounds:
15/12 Cal Ski-erg
12 Overhead Squats 40/30 kg
30 Double Unders

note: score is your slowest time and if an athlete doesn't make time they miss the next round (mandatory rest)

WOD
28 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 29 June 2019

BUDDY WOD

2 Rounds for time of:
800 m. Buddy-Run
30 Handstand Push-ups
20 Front Squats 62.5/42.5 kg
30 Chest to Bar Pull-ups
20 Power Clean and Jerk 62.5/42.5 kg
30 Lateral Burpees over the Bar
1000 m. Row

note: WOD is based on you go - I go. So you may break up the Row and other work anyway the team would like to. 

Just lift odd shit

Strongman: 29 June 2019


A. Front Squat
Find your 1 RM in 20 min

B. Push Press
5 | 3 | 3”

C. Power Clean Party
EMOM 1 Power Clean 60/35kg till failure
- increase the weight every minute with 5kg
- when you hit 100/60kg, increase the weight with 2,5 kg
- if your 1RM is less than 100/60kg, you only invrease the weight 2,5 kg per minute

WOD
27 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 28 June 2019

A. Romanian Deadlifts
5 | 5 | 2"

B. 8 minute EMOM of the folowing Clean Complex:
1 Hi-Hang Clean
1 Hang Clean
1 Clean


D. For Time :
100 Wall Balls 20/14 lbs
Every drop of the WB = 5 Burpees

WOD
26 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 27 June 2019

A. 12 minute EMOM of:
1st minute: 1 Ascent of Legless Rope Climb
2nd minute: 45 second Weighted Wall-sit
3rd minute: 6 Sandbag over the Shoulder
4th minute: Rest

B. For Time:
400 m. Run
75 m. Dumbbell Overhead Walking Lunge 22.5/15 kg
25 Dumbbell Box Step Overs 22.5/15 kg and 24/20 inch
800 m. Run
75 m. Dumbbell Overhead Walking Lunge 22.5/15 kg
40 Alternating Dumbbell Snatches 22.5/15 kg
400 m. Run

Power-Up

Powerlifting: 27 June 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

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