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WOD
05 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 January 2020

A. Front Squats
6 | 3 | 2" in Tempo 1-5-1-1

B. 4 rounds of 3 minutes on/3 minutes off of:
40 m (4 x 10 m) Sled Drag (Heavish)
then max effort in remaining time of Ski-Erg for Calories

note: Working in partners

WOD
04 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 January 2020

30 minute Fight Gone Bad Style for max reps of:
1st minute: Toes to Bar
2nd minute: Sandbag over the Shoulder 65/45 kg
3rd minute: V-Ups
4th minute: Kettlebell Swings 32/24 kg
5th minute: Calorie Row
6th minute: Rest

note: Work in groups of 4 pax

WOD
03 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 January 2020

Team WOD!

in groups of 3 pax, perform a 35 minute AMRAP of:
150 Double Unders
15 Rope Climbs
50 Squat Cleans 70/50 kg

note: 1 partner to run 400 m.

Just lift odd shit

Strongman: 4 January 2020

A. Turkisch Get-up
Build up in weight every set of: 5-4-3-2-1 L+R

B. Push Press
3-5| 1-3 | 3"

20 min EMOM of:
1st min: ME Power Cleans 80/60kg
2nd min:ME Sandbag Squats
3rd min: ME Push-ups
4th min: rest

note: Quality above Quantity

WOD
02 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 January 2020

50 - 35 - 20 Reps for time of:
Calories Row
Bar Facing Burpees
Overhead Squats 50/35 kg

Quote, Fitness motivation, Fit Quote, quote of the day, CFA, CrossFit, CrossFit Amsterdam, Amsterdam, Oudzuid, Karperweg39, Gym Amsterdam, 020
DROP IT LIKE IT'S HOT
02 January 2020 | by CrossFit Amsterdam
MEMBER OF THE MONTH
02 January 2020 | by CrossFit Amsterdam

Simon Barres

Member of the Month

Member since 2019

Without doubt one of the nicest people to step foot inside the gym. 

He doesn't say much however is always working hard and is very very very fit.  Has a huge smile on his face at all times and you never hear him complain no matter how tough the workout is. 

He has a love affair with the 30 pound wall ball and might be the best rower in the gym.

The whole coaching team loves having him in the community even if he is French! 

WOD
01 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 January 2020

A. Power Clean
10 | 3 | 90"

note: Looking to be be at 80% of 1 rep max

B. Two rounds each for time of:
20 - 15 - 10 - 5
Pull Up
Box Jump
rest 3 minutes

Power-Up

Powerlifting: 2 January 2020

A. Power Clean
3-5 | 2 | 2" @ 90%

B1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

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

C2. Split Squat
3 | 10L+R | '60

C2. Dumbbell Press
3 | 10L+R | '60

WOD
31 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 January 2020

Box Closed

WOD
30 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 December 2019

A. In pairs 40 minute AMRAP of:

5 Deadlifts 120/85 kg
10 Pull Ups
15 Push Ups
20 Air Squats

Note: While Partner 1 is working, Partner 2 running 400m.

Oliebol je vol!

New Years Eve!

Different schedule for today due to New Years Eve. 

Drop it like it's hot, CrossFit Amsterdam, CrossFit, CrossFit Motivation, Quote CrossFit Amsterdam, Motivational Quote, Amsterdam, Quote, Oudzuid, Fitness, Fitness motivation, quote of the day
DROP IT LIKE IT'S HOT
30 December 2019 | by CrossFit Amsterdam
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