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WOD
14 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 15 June 2020

4 x 7 minute AMRAP's, rest 1 minute between AMRAP's

AMRAP 1
10 Alternating Single Arm Devils Press 22.5/15 kg
20 V-Sit Ups

AMRAP 2
10 Alternating Single Arm Devils Press 22.5/15 kg
20 Dumbbell Reverse Stepping Lunge 22.5/15 kg

AMRAP 3
10 Alternating Single Arm Devils Press 22.5/15 kg
20 V-Sit Ups

AMRAP 4
10 Alternating Single Arm Devils Press 22.5/15 kg
20 Dumbbell Reverse Stepping Lunge 22.5/15 kg

WOD
13 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 14 June 2020

3 x 10 minute AMRAPS

A. 10 Minute AMRAP
10 KB Hang Clean and Jerk (R)
10 KB Hang Clean and Jerk (L)
10 Strict Pull Ups

B. 10 Minute AMRAP
200 m Sandbag Bearhug Walk
20 Air Squats

C. 10 Minute AMRAP
100 m KB Waiters Walk (R)
100 m KB Waiters Walk (L)
10 Tire Flips

note: 3 mins rest between AMRAPS

BENCHMARK
12 June 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 June 2020

Big Floyd

For time of:
800 m Run
25 Double Dumbbell Deadlifts 22.5/15 kgs
25 Burpees

800 m Run
25 Double Dumbell Squat Cleans 22.5/15 kgs
25 Burpees

800 m Run
25 Double Dumbell Push Press 22.5/15 kg
25 Burpees

800 m Run
25 Double Dumbell Clusters 22.5/15 kg
25 Burpees

800 m Run

MEMBER OF THE MONTH
12 June 2020 | by CrossFit Amsterdam

COACH OF THE MOMENT

Below Parallel with COACH PERRY

Our funny, silly and always friendly, coach Perry! He was our very first member and never left our side. He's been coaching for a few years now and he is one of the best we have. He has a lot of knowledge and always strives to help people to move better.

WOD
11 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD:12 June 2020

23 minute AMRAP of:
Ascending Ladder 3,6,9...
Kettlebell Swings 32/24 kg
V-Sit Ups

WOD
10 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 June 2020

A. 12 Minute AMRAP
3 Wall Walks
12 Push Ups
21 Sit Ups

B. 12 Minute AMRAP
200 meter Plate Carry
12 Burpees onto plate
21 Plate Ground to Overhead 15/10 kg

note: rest 2 minutes between AMRAPS

WOD
09 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 10 June 2020

10 Rounds for time of:
20 Alternating Dumbbell Snatch 22.5/ 15 kg
30 Air Squats

be comfortabele with the uncomfortable…

Mobility: 8 May 2020

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

WOD
08 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 9 June 2020

Long Beach - For time

160 Double Unders
800 m Run
40 Burpees
then 2 rounds of 
80 Double Unders
400 m Run
20 Burpees
then 3 rounds 
40 Double Unders
200 m Run
10 Burpees

 

WOD
07 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 8 June 2020

Dumbbell DT
5 Rounds for time of:
12 Double Dumbbell Deadlift 22.5/ 15 kg
9 Double Dumbbell Hang Power Clean 22.5/ 15 kg
6 Double Dumbbell Jerks 22.5/ 15 kg

be comfortabele with the uncomfortable…

Mobility: 8 May 2020

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

WOD
06 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUt WOD: 7 June 2020

A. 11 minute EMOM ascending ladder of:
1 strict HSPU (+1 rep every minute)
1 strict Toes to Bar (+1 rep every minute)

3 minute rest

B. 11 minute EMOM ascending ladder of:
1 Double Kettlebell Front Rack Squat 24/ 16kg
2 Hollow Rocks (+2 reps every minute)

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