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BENCHMARK
03 May 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 4 May 2020

DUTCH MEMORIAL HERO WOD

Option A - Bodyweight
12 minute AMRAP, ascending ladder (10-20-30,...etc. reps), of:
Air Squats
Alternating Reverse Stepping Lunges

rest: 2 minutes, then perform the next AMRAP

12 minute AMRAP, ascending ladder (10-20-30,...etc. reps), of:
Hand Release Push Ups
Toes to Object (Couch,table etc)


Option B - Odd Object/Barbell
12 minute AMRAP, ascending ladder (10-20-30,...etc. reps), of:
Air Squats
Alternating KB/DB/Barbell Reverse Stepping Lunges

rest: 2 minutes, then perform the next AMRAP
 
12 minute AMRAP, ascending ladder (10-20-30,...etc. reps), of:
Hand Released Push Ups
Toes to Object (Couch,table/KB/DB)

be comfortabele with the uncomfortable…

Mobility: 4 May 2020

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

WOD
02 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 3 May 2020

Option A - Bodyweight
Tabata (8 rounds of each)
Plank Hold
Mountain Climbers
Right Side Plank
Left Side Plank
Hollow Hold
Sit Ups

Option B - Odd Object
Carry Load for Distance
90 minutes Walk

note: Grab an object that will make life difficult - Weight, DB, KB, Heavy Backpack etc

the playful workout!

CrossFit KIDS: 3 May 2020

"ZOOM-IN" in at 11:00 h!
Don't worry if you missed out... All sessions will be recorded!

BENCHMARK
01 May 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 2 May 2020

MICKEY'S BD-WOD

Option A - Bodyweight
21*15*9 reps for time of:
Air Squat
Jumping Squat Lunges Left leg front 
Air Squat
Jumping Squat Lunges Right leg front
*Athlete to perform 32 Burpee at the completion of 21-15

Option B - Odd Object
21*15*9 reps for time of:
DB Snatch Left Arm
DB Overhead Walking Lunges over 30 m
DB Snatch Right Arm
DB Overhead Walking Lunges over 30 m
*Athlete to perform 32 Burpee at the completion of 21-15

Option B - Barbell
21*15*9 reps for time of:
Barbell Snatch
Overhead Walking Lunges over 30 meter
Barbell Snatch
Overhead Squat
*Athlete to perform 32 Burpee at the completion of 21-15

can't go wrong when being strong...

StrongwithPerry: 2 May 2020

"ZOOM-IN" at 09:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
30 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 1 May 2020

Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
FGB Style 4 rounds for reps of:
1st minute: Double Unders/Jumping Jacks
2nd minute: Alternating Leg V-Ups
3rd minute: Burpees
4th mintue: Alternating Reverse Stepping Lunge
5th minute: Hand Released Push Ups
6th minute: Rest

Option B - Odd Object ("ZOOM-IN" at 18:30 h.) 
FGB Style 4 rounds for reps of:
1st minute: Double Unders/Jumping Jacks
2nd minute: Alternating Leg V-Ups
3rd minute: Burpees
4th mintue: DB/KB Alternating Reverse Stepping Lunge
5th minute:Hand Released Push Ups
6th minute: Rest

Option C - Barbell
FGB Style 4 rounds for reps of:
1st minute: Double Unders/Jumping Jacks
2nd minute: Alternating Leg V-Ups
3rd minute: Burpees
4th mintue: Barbell Alternating Reverse Stepping Lunge
5th minute: Hand Released Push Ups
6th minute: Rest

be comfortabele with the uncomfortable…

Mobility: 1 May 2020

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

WOD
29 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 30 April 2020

Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips

Option B - Odd Object ("ZOOM-IN" at 18:30 h.)
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Alternating Arm Ground to Overhead

Option C - Barbell
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Barbell Ground to Overhead

be comfortabele with the uncomfortable…

Mobility: 30 April 2020

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

can't go wrong when being strong...

StrongwithPerry: 30 April 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

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DROP IT LIKE IT'S HOT
29 April 2020 | by CrossFit Amsterdam
WOD
28 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 29 April 2020

Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
12 Rounds 1:30 on/1:30 off for Reps of:
10 Up Downs
20 Jumping Lunges
Then max effort Jumping Squats

Option B - Odd Object ("ZOOM-IN" at 18:30 h.)
12 Rounds 1:30 on/1:30 off for Reps of:
10 Kettlebell/Dumbbell Swings
20 Jumping Lunges
Then max effort Jumping Squats

Option C - Barbell
12 Rounds 1:30 on/1:30 off for Reps of:
10 Barbell Deadlift
20 Jumping Lunges
Then max effort Jumping Squats

be comfortabele with the uncomfortable…

Mobility: 28 April 2020

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

Started from the PVC...

Oui Lift: 28 April 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
27 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 28 April 2020

Option A - Barbell ("ZOOM-IN" at 12:30 h.)
For time:
100 Hang Snatch
100 Overhead Squat
Every 2 minutes including 0:00 perform 8 Burpees!

Option B- Dumbbell or Kettlebell ("ZOOM-IN" at 18:30 h.)
For time:
100 Dumbell/ Kettlebell Snatch (5R/5L)
100 Dumbbell/ Kettlebell Goblet Squat
Every 2 minutes including 0:00 perform 8 Burpees!

Option C - Bodyweight
For time of:
100 Chair Dips
200 Mountain Climbers
Every 2 minutes including 0:00 perform 10 Burpees!

be comfortabele with the uncomfortable…

Mobility: 28 April 2020

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

can't go wrong when being strong...

StrongwithPerry: 28 April 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
26 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 27 April 2020

KINGSDAY HOME WOD - "ZOOM-in" at 12:30 h! 

Option A - Bodyweight
25 minute AMRAP of:
53 Burpee Buy in (Dutch King is 53)
then in remaining time AMRAP of
5 Toes to Object (Couch/Table)
10 Hand Release Push Ups
15 Jumping Air Squats

Option B - Odd Object
25 minute AMRAP of:
53 Burpee Buy in (Dutch King is 53)
then in remaining time AMRAP of
5 Toes to Object (Couch/Table/DB/KB)
10 Hand Release Push Ups
15 Jumping Air Squats
20 Odd Object Deadlifts - KB or DB

Option C - Barbell
25 minute AMRAP of:
53 Burpee Buy in (Dutch King is 53)
then in remaining time AMRAP of
5 Toes to Object (Couch/Table/DB/KB)
10 Hand Release Push Ups
15 Jumping Air Squats
20 Barbell Deadlifts - Athlete to choose weight

be comfortabele with the uncomfortable…

Mobility: 27 April 2020

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

WOD
25 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 26 April 2020

"ZOOM-IN" at 10:00 h. 

Option A - Bodyweight 
8 rounds for time of:
400 m Run/500 m Row Moderate
200 m Run/250 m Row Easy
rest 1 minute

Option B - Odd Object Fun
6 Rounds for time of:
100 m Odd Object Carry KB/DB
200 m Run
30 Ground to Overhead with Object

Option C - Barbell Fun
6 Rounds for time of:
100 m Bear Crawl
200 m Run
30 Barbell Thrusters

the playful workout!

CrossFit KIDS: 26 APRIL 2020

"ZOOM-IN" in at 11:00 h!
Don't worry if you missed out... All sessions will be recorded!

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