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WOD
10 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 December 2019

A. Deadlift
7 | 4 - 6 | 3"

B. 2 mins on/2 mins off for 5 rounds of:
16 x 10 m Shuttle Run
then Max effort Calories on the Ski Erg in remaining time.

QPO, Qua Patet Orbis, Korps Mariniers, RNLMC, Marines, CrossFit, CFA, Amsterdam, CrossFit Amsterdam Korps Mariniers, QPO, RNLMC, happy birthday, CrossFit Amsterdam, Amsterdam, CrossFit, Oud Zuid, CFA
DROP IT LIKE IT'S HOT
10 December 2019 | by CrossFit Amsterdam
WOD
09 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 December 2019

A. Strict Press (B):
6 | 4 - 6 | 2"

note:
- Aiming to be heavier than last week
- If Athlete didn't complete A from Monday then do this instead

B. Two 10 minute rounds of:
Buy in
40 Calorie Row
40 Burpees over the Rower 

then, perform Max Effort Bar Muscle Ups in Remaining time

note: Clock doesn't stop

It’s Gymnasty

Gymnastics: 10 December 2019

OH Plate Rocks (While lying on Bench)
4 | 10 | 1"

Walk Away from Wall
5 | 2 | 1"

Hip Taps (slowmotion)
3 | 8 (4L+4R) | 2"

HSPU
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 10 December 2019

A. Back Squat
3-5 | 1-3 | 3” in tempo 4-0-X-0

B. Press
3-5 | 1-3 | 3” in tempo 3-0-X-0

C1. Dumbbell Bench Press
3-5 | 6-10 | 2” in tempo 3-0-X-1

C2. Ring Row
3-5 | 6-10 | 2” in tempo 3-0-X-1

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
09 December 2019 | by CrossFit Amsterdam
WOD
08 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 December 2019

A. Back Squat (A):
5 | 4 - 6 | 3"

note: Aim is to be heavier than last week

B. Snatch:
7 | 2 - 3 | '90  (80%)

WOD
07 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 December 2019

30 minute AMRAP of:
30 Calorie Ski Erg
30 Dumbbell Box Step Overs
30 Pull Ups
30 Burpee Box Jump Overs

WOD
06 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 December 2019

Buddy WOD

For time:
100 Calorie Row
150 Wall Balls
100 Calorie Row
200 Push Ups
100 Calorie Row
150 Toes to Bar

note: 1 Partner to be holding sandbag while the other partner is working

Just lift odd shit

Strongman: 7 December 2019

A. Snatch Complex
Snatch Pull + Power Snatch + Snatch
- Find your best and heaviest complex in 20 min.

B. Back Squat
3 | 1-3 | 3” in tempo 4-1-X-1

C. Buddy Wod, 20 min AMRAP of:
- 10 Bench Press @ 80%1RM
- 20 Strict Pull-ups
- 30 Sandbag Squats
- 400m Row

WOD
05 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 December 2019

A. Back Squat 
3 | 5 | 3" in tempo 3-3-1-1

B. Bench Press (D):
5 | 5 - 8 | 2 "

note: If athlete didn't complete C from Thursday please do this instead

C. 12 minute AMRAP of:
5 Wall Walks
15 Ab Mat Sit Ups
25 Air Squats

MEMBER OF THE MONTH
05 December 2019 | by CrossFit Amsterdam

MEMBER OF THE MONTH

Ruben Hoogenhout

Member since 2019

A very unassuming guy.  Comes in does work and goes home.  Exceptionally strong and has quickly picked up the skills of Crossfit like a natural.  Fantastic facial hair, fantastic attitude when he comes in and according to most female members of the 9 am class fantastic to look at.  A really great person to have around the box.

WOD
04 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 December 2019

A. Tempo Front Squat (C):
5 | 5 - 8 | 3 "

note: Athlete to focus on technique more than weight

B. Ring Muscle Up Skill Work

C. 4 Rounds for time of:
6 Muscle Ups
75 Double Unders

Power-Up

Powerlifting: 5 December 2019

A. Deadlift
1-3 | 1-3 | 3” in tempo 4-0-X-0

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

C1. Arnold Press
3 | 10 | ‘30

C2. Chin-up
3 | 10 | ‘30

C3. Bulgarian Split Squat
3 | 10 | 2”

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