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WOD
08 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 9 May 2019

A. Front Squats
5 | 5 | 3" ( Tempo 5-2-1-1 )

B1. 3 minute AMRAP of:
10 SDHP 40/30 kg
10 Wall balls 20/14 lbs

3 minutes rest

B2. 3 minute AMRAP of:
10 Push Presses 40/30 kg
10 Burpees into Wall Balls (Michaela's version...) 

3 minutes rest

B3. 3 minute AMRAP of:
10 Power Snatches 40/30 kg
10 Wall Balls 20/14 lbs

Power-Up

Powerlifting: 9 May 2019

A. Deadlift
3 | 3-5 | 3” C-1-X-1

B. Bench Press
3 | 5 x 2 | ’20 | 3”

C. Front Squat
3 | 6-10 | 3” 1-0-1-0

WOD
07 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 8 May 2019

A. Skill/ Tech work on: Hand Stand Push-Ups

Note: when you have HSPU's, go for deficit HSPU's

B. 6 minute AMRAP of:
8/6 Cal Ski-erg
2 Handstand Push-ups

Note: add 2 Handstand Push-ups every round 

C. Skill/ Tech work on: (Butterfly) Chest to Bar Pull-ups

D. 6 minute AMRAP of:
8/6 Cal Row
2 Chest to Bar Pull-ups

WOD
06 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 7 May 2019

A. With a continuous running clock for 20 minutes, perform 4 rounds of: 
- a 3 minute (0-3 minutes)  400 m. Run
- a 2 minute (3- 5 minutes)  200 m. Run

Note: your score is your slowest 400 and 200 meter out of 4. 

B. *15*12*9*6*3 reps for time:
* = 200 m. Run
Devil Presses 22.5/15 kg

It’s Gymnasty

Gymnastics: 7 May 2019

A. Kick-up Drill 10 sec. Handstand-Hold
5 | 3 | 1"

B. Handstand Rocks
3 | 8 | 1"

C. Handstand Practice

D. Handstand Push-ups Negatives
3 | 5 | 2" in tempo 3-1-X-1

E. Wall Handstand-Hold
3 | '45 | 2"

Power-Up

Powerlifting: 7 May 2019

A. Press
5 | 3 | 3” C-0-X-1

B. Back Squat
3 | 5 x 2 | ’20 | 3”

C1. Ring Row
3 | 10 | ’90 1-0-1-0

C2. Dips
3 | 10 | ’90 1-0-1-0

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
06 May 2019 | by Jarno
WOD
05 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 6 May 2019

A. Lunges ( L eft + Right = 1 )
4 | 8 | 2"

B. 5 Rounds of:
9 Deadlifts 60/45 kg
5 Squat Cleans 60/45 kg
3 Thrusters 60/45 kg

WOD
04 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 5 May 2019

A. Ketllebell Press
3 | 8 | '90

B. Kettlebell Push Press
2 | 8 | '90

C. 16 minute EMOM of :
1st minute: 10 1-arm Kettlebell Overhead Squats 20/12 kg
2nd minute: 16 Kettlebell Snatches 20/16 kg
3rd minute: Max reps Shutlle Sprints over 10 m.
4th minute: Rest

Score is total reps of Shutlle Sprints.

4may, freedom, neverforgotten, dutch memorial day, ww2
DROP IT LIKE IT'S HOT
04 May 2019 | by Jarno
WOD
03 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 4 May 2019

A. Buddy WOD
800 m.  Suitcase Walk 70/50 kg

Note: every time you need to switch arms or hand it over to your Buddy, perform immediatly 5 burpees over the farmer handle, before your Buddy can take over. 

B. 15 minutes AMRAP of :
200 m. Run
5 Pull-ups ( strict )
10 Hand Released Push-ups
15 Jumping Air Squats

Just lift odd shit

Strongman: 4 May 2019


A. Keg Ground to Overhead
Find your heaviest rep in 10 minutes

B1. Dumbbell Bench Press
5 | 10 | 0” C-0-X-0

B2. Sandbag Squats
5 | 10 | 2” C-0-X-0

C. Buddy WOD

10 minutes Sledding anyhow

WOD
03 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 4 May 2019

A. 800 m 1 arm farmer Walks 70/50
In teams of 2 people
every time you switch 5 burpees over the farmers handle

B. 15 minutes AMRAP of :
200 m Run
5 Strict Pull-ups
10 Hand release Push-ups
15 Jumping Air squats

Just lift odd shit

Strongman: 4 May 2019


A. keg Ground to Overhead
Find your heaviest rep in 10 minutes

B1. Dumbbell Bench Press
5 | 10 | 0” C-0-X-0

B2. Sandbag Squats
5 | 10 | 2” C-0-X-0
C. Buddy wod
10 minutes sledding anyhow

PHOTOS
03 May 2019 | by Jarno

LET’S GET PHYSICAL

Kingsday WOD

Dustin our box-manager said it well... "I am glad that the King only has one birthday, I couldn't handle more..." And that's how most of us felt after the Kings WOD as well!  60 minute AMRAP of:Part A - As many meters as possible on the rower.One person on the team always rowing. Part B - AM...

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