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WOD
23 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Box-out WOD: 24 June 2020

Quarantine Air Force For time of:
30 Alternating Dumbbell Snatch 22.5/15 kg
30 Alternating Dumbell Reverse Stepping Lunges
30 Alternating Dumbbell Hang Clean and Jerk
30 Dumbbell Front Squats
30 Alternating Single Arm Devils Press 22.5/15 kg

note: Athlete to perform 4 Burpees every minute

7 days to go till

RE-OPENING!

After 3 months completely shut and 1 month outside WOD's we are sooooo ready to get full acces to the box again! 
Meaning Barbells, Oly platforms, Ski-ergs, Rowing, Kegs, Sledding and so much more of this good stuff. 

We are ready! Are you?!

WOD
22 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUt WOD: 23 June 2020

Strength Day
Part A - Weighted Elevated Front Foot Split Squat
5 | 8 L + 8 R | 2"

note: Athlete to use DB/ KB in Front Rack position

Part B - Weighted Strict Pull Up
5 | 5 | 2"

Part C - Single Arm Dumbbell/ Kettlebell Row
5 | 10 | 2"

8 days to go till

RE-OPENING!

After 3 months completely shut and 1 month outside WOD's we are sooooo ready to get full acces to the box again! 
Meaning Barbells, Oly platforms, Ski-ergs, Rowing, Kegs, Sledding and so much more of this good stuff. 

We are ready! Are you?!

WOD
21 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 22 June 2020

24 minute AMRAP of:
10 Kettlebell Hang Clean and Jerks (L) 24/ 16 kg
10 Kettlebell Hang Clean and Jerks (R) 24/ 16 kg
20 Kettlebell Swings 24/ 16 kg
200 m Run

WOD
20 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 21 June 2020

Merel's Birthday WOD

34 Burpees

then perform 10 rounds for time of:
10 Alternating Pistol Squats
10 Double Dumbbell Burpee Deadlift 22.5/ 15 kg
5 Strict Pull Ups
5 Double Dumbbell Push Press 22.5/ 15 kg

WOD
19 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 20 June 2020

BUDDY WOD

35 minute AMRAP of:

Station 1
12 Hammer Slams
6 Tire Flips
6 Jumps In and Out of Tire

Station 2
400 m Sandbag Run
4 Sandbag Bear Complexes

note: Swap after Partner completes 1 round of Station 2

WOD
18 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 19 June 2020

For Time:
400 m Run

then perform the folowing couplet, for 21-15-9 reps of:
Double Dumbbell/ Kettlebell Thruster 22.5/ 15 kg
Burpees

then; 400 m Run

then perform same couplet in reverse order of repscheme 9-15-21 reps of:
Double Dumbbell/Kettlebell Thruster 22.5/15 kg
Burpees

then to finish another 400 m Run

WOD
17 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 18 June 2020

Strength Day

Part A - Weighted Elevated Front Foot Split Squat
5 | 8 (L + R =1) | 2"

note: Athlete to use DB/KB in Front Rack position

Part B - Weighted Strict Pull Up
5 | 5 | 2"

Part C - Floor Seated Dumbbell Press
5 | 10 | 2"

be comfortabele with the uncomfortable…

Mobility: 18 JUNE 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

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
17 June 2020 | by CrossFit Amsterdam
WOD
16 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 17 June 2020

4 Rounds for time of:
400 m Run
25 Burpees
25 Double Kettlebell/Dumbbell Front Rack Squat

be comfortabele with the uncomfortable…

Mobility: 17 June 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
15 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 16 June 2020

Tabata Tuesday
1. Double Dumbell STO's
2. Plank
3. Push Ups
4. Sit Ups
5. Double Dumbell STO's
6. Alternating Single Leg V-Sit Ups
7. Push Ups
8. Sit Ups

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