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WOD
29 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 December 2019

A. Overhead Squat
7 | 2 | '90

B. 21-18-15-12-9 of:
Kettlebell Swing 32/24 kg
Burpee Box Jump Overs

WOD
28 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 December 2019

A. Push Press
5 | 8 | 3"

B. 3 minutes on/1 minute off for four rounds of:
18 Calorie Row
15 Chest to Bar Pull Ups
then Max effort Wall Balls in remaining time

WOD
27 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 December 2019

TEAM WOD

30 minutes in Groups of 3 pax:
12 Dumbell Devils Press 22.5/15 kg
24 Dumbbell Box Step Overs 22.5/15 kg
48 Alternating Dumbell Snatch 22.5/15 kg
96 Double Unders

note:
- One member of team to be on the ski erg for the entire workout
- Score is total calories performed on ski erg + total reps perfomed of Dumbbell work

Just lift odd shit

Strongman: 28 December 2019

A. Kettlebell Snatch
Find a heavy set in 15 min, then:
21-15-9 reps L+R 24/16 kg

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

C. Buddy Back Squat Kalsu
- 100 Back Squats @ 75% 1RM
- EMOM You go, I go Breathing Squat Style

D. Death Hang Competition
Who can hang the longest time on the Bar

WOD
26 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 December 2019

For time of:
1600 meter Run
75 Pull Ups
30 Snatches 60/40 kg
10 Rope Climbs

WOD
25 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 December 2019

Happy Christmas!
Enjoy your quality time with your loved ones. And Bulk-up! 

CFA, Amsterdam, CrossFit, CrossFitAmsterdam, Oudzuid, Fitness, Athlete, CFA, Amsterdam, CrossFit, CrossFitAmsterdam, Oudzuid, Fitness, Athlete,
DROP IT LIKE IT'S HOT
25 December 2019 | by CrossFit Amsterdam
WOD
24 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 December 2019

Happy Christmas!
Enjoy your quality time with your loved ones. And Bulk-up! 

WOD
23 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 December 2019

30 minute AMRAP of:
250 m Row
3 Bar Muscle Ups
6 Handstand Push Ups
12 Kettlebell Swings 32/24 kg

Bulk-up!

Christmas Eve!

Different schedule for today due to Christmas 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
23 December 2019 | by CrossFit Amsterdam
BENCHMARK
22 December 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 23 December 2019

20 minutes to establish your 3 Rep MAX of:
Front Squat

note: Doesn't have to be touch and go.

Grace

30 Clean and Jerks for time 60/40 kg

Power Cleans or full Cleans are acceptable. Athlete may re-set after the Clean or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. However Snatches are not allowed.

Times for “Grace”
– Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <4 minutes

Scaling
“Grace” is one of the fastest CrossFit Benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time (Men: 115 lb / Women: 75 lb)

Beginner Option
30 clean and jerks for time (Men: 75 lb / Women: 55 lb)

Movement Intro: The CleanThe Jerk

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