STAY UPDATED

Hello blog. Hello Wod.

BENCHMARK
11 July 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 12 July 2020

"Jerry"

For time:
1600 m Run
2000 m Row
1600 m Run

WOD
10 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 July 2020

Buddy WOD
For time:
15 Rope Climbs
100 Deadlifts 80/ 65 Kg
50 Toes to Bar
250 Air Squat
50 Toes to Bar
100 Deadlifts 80/ 65 kg
15 Rope Climbs

Just lift odd shit

Strongman: 11 July 2020

A. Muscle Clean + Press
5 | 3x 1+1 | 2"

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

C. Buddy WOD
20 minute AMRAP of:
- 10 Weighted Push-ups
- 25 m Sled Drag Backwards @BodyWeight
- 25 m Sled Pull @BodyWeight

note: you do 1 round, I do 1 round

MEMBER OF THE MONTH
10 July 2020 | by CrossFit Amsterdam

COACH OF THE MOMENT

BELOW PARALLEL WITH COACH MICHAELA

Our Dear Coach Michaela
Michaela has a huge passion for CrossFit and doesn't wanna do anything else.
Coaching is what she has always wanted to do and she does it with so much love. Tough love, sometimes, but that is what helps us to get better. Nothing is given, we have to work for it and Michaela is the leading example of that.
We love her!

WOD
09 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 July 2020

For time of:
30 Power Snatches 50/ 35 kg
30 Power Clean and Jerks 50/ 35 kg
30 Thrusters 50/ 35 kg

note: perform 5 Bar Facing Burpees, every minute on the minute, starting on 0:00 

WOD
08 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 July 2020

A. Barbell Reverse Stepping Lunge:
5 | 12 | 3"

note: Take Barbell from the Rack

B. 14 minute AMRAP of:
10 Handstand Push Ups
15 Box Jump Overs 24/ 20 inch
20 Alternating Dumbbell Hang Clean and Jerks 22.5/ 15 kg

Power-Up

Powerlifting: 9 July 2020

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

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

C. Deadlift
3 | 3-5 | 3" in tempo 3-1-1-1

WOD
07 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 July 2020

A. Squat Clean 
5 | 5 | 3" with 2 sec pause in bottom position

B. 3 Rounds of 3 mins on/3 mins off
10 Squat Clean 60/40 kg
75 Double Unders
In remaining time max effort Ski Erg Calories


WOD
06 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 July 2020

A. Push Press
6 | 8 | 2"

B. 4 rounds for maximum meters Rowed:
90 secs Hard (going full out!)
90 secs Easy (recovery row)
45 secs Hard (going full out!)
45 secs Easy (recovery row)
2 minutes rest

Power-Up

Powerlifting: 7 July 2020

A. Power Clean
5 | 3 | 3"

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

C. Shoulder Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

note: Starting weight will be +- 60% of previous 3/5RM in tempo 3-1-1-1

WOD
05 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 July 2020

A. Back Squat 
4 | 8 | 3" in tempo 3-1-3-1

B. 27-21-15-9 Reps for time of:
Overhead Squat 50/ 35 kg
Bar Facing Burpees

WOD
04 July 2020 | by CrossFit Amsterdam

WHOOP WHOOP!

Back inside WOD: 5 July 2020

A. Kettlebell Turkish Get Up
6 | 3 | 2 "

note: 3 left/ 3 right

B. 20 minute alternating EMOM of:
1st Minute: 50 m Double Kettlebell Farmers Carry
2nd minute: Bearhug Sandbag Hold
3rd minute: 50 m Double Kettlebell Front Rack Walk
4th minute: Sandbag Over Shoulder
5th minute: Rest

WOD
03 July 2020 | by CrossFit Amsterdam

WHOOP WHOOP!

Back inside WOD: 4 July 2020

Buddy WOD
40 minute AMRAP of:

6 Bar Muscle Ups/ Strict Pull Ups
12 Kettlebell Swings 32/ 24 kg
18 Wall Balls
24 Calorie Row
48 Double Unders

note: You Go, I Go!

Just lift odd shit

Strongman: 4 July 2020

A. Muscle Snatch + Overhead Squat
5 | 3x 1+1 | 2"

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

C. Buddy WOD: 5 rounds for time of:
- 20 Dumbbell Bench Press @AHAP
- 20 Ring Rows
- 40 Cal Ski-erg

note: Buddy 1 needs to perform half of the amount of the Reps unbroken, buddy 2 does the other half.

<< < 1 2 3 4 5 6 7 PAGE 4 OF 79