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WOD
03 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 June 2019

A. Romanian Deadlift
4 | 5 | 2"

B1. 3 minute AMRAP of :
16/12 cal. Row
10 Burpees over the Rower
Max reps Sumo Deadlift High Pulls 40/30 kg

90 seconds rest

B2. 3 minute AMRAP of :

16/12 cal. Row
10 Burpees over the Rower
Max reps Shoulder to OverHead 50/35 kg

90 seconds rest

B3. 3 minute AMRAP of :

16/12 cal. Row
10 Burpees over the Rower
Max reps Ground to OverHead 60/45 kg

90 seconds rest

B4. 3 minute AMRAP of :
16/12 cal. Row
10 Burpees over the Rower
Max reps Front Squats 70/50 kg

Power-Up

Powerlifting: 4 June 2019

A. Deadlift
3 | 5 | 3” 3-1-1-1

B. Bench Press
3 | 5-8 | 3” C-0-X-1

C1. Box Step-ups
3 | 10 L+R | 0” C-1-X-1

C2. Box Dips
3 | 10 | 2” C-0-X-1

It’s Gymnasty

Gymnastics: 4 June 2019

A. Handstand Rocks
4 | 5 | 1"

B. Press Compression on Rower
5 | 5 | 1"

C. Handstand Practice (w. block/ball between legs)

D. Handstand Push-ups Negatives
5 | 3-5 | 3" in tempo 3-1-x-1

E. Tabata Hollow Body

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
03 June 2019 | by CrossFit Amsterdam
WOD
02 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 June 2019

A. Tech/Skill work on the progressions of:
- Pull-ups
- Chest to Bar Pull-ups
- Bar Muscle-ups

B. For time:
21 Toes to Bar
400 m. Run
15 Pull-ups
400 m. Run
9 Bar Muscle-ups
400 m. Run
9 Toes to Bar
400 m. Run
15 Chest to Bar Pull-ups
400 m. Run
21 Bar Muscle-ups

WOD
01 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 June 2019

A. Snatch Balance
4 | 2 | 2"

B. Drop Snatch
4 | 2 | 2"

C. 1 Drop Snatch + 2 Overhead Squats
4 | 1 | 2"

D. Snatch
3 | 1 | rest as needed

E. Finisher
30/20 cal. Ski-erg
30 Wallballs

MEMBER OF THE MONTH
01 June 2019 | by CrossFit Amsterdam

MEMBER OF THE MONTH

Edwin Leenstra

As a long time member we love seeing this guy walk through the doors. He always brings a smile and has a great attitude every time he does a class. At this stage he has been voted the most handsome man in the gym four years running - a title he is extremely proud of.

WOD
31 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 June 2019

BuddyWOD!

For time:
1600 m. Buddy Run 

Then perform 10 Rounds (you go 1 round, I go 1 round) of:
5 Bar Muscle-ups
10 Deadlifts 85/55 kg
15 Wallballs 9/6 (10’)

Ending with another 1600 m. Buddy Run

Just lift odd shit

Strongman: 1 June 2019


A. Power Clean
3 | 2 | 2”

B. Front Squat
3 | 3 | 3” 1-0-X-1

Strong-Buddy WOD
For time:
- 100 Double Kettlebell Swings 32/24 kg
- 100 Dumbbell Strict Press 22,5/15 kg
- 100 (L+R) Kettlebell Row 32/24 kg
- 100 Steps Walking Lunge with Log

WOD
30 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 May 2019

A. 10 minutes EMOM of:
on the odd minutes: 1 Legless Rope Climb
on the even minutes: 10 V-ups

B. For time:
20 Overhead Squats 50/30 kg
15 Burpees over the Barbell
20 Deadlifts 100/70 kg
15 Burpees over the Barbell
20 Overhead Squats 70/50 kg
15 Burpees over the Barbell
20 Deadlifts 120/92 kg
15 Burpees over the Barbell

note: only usage of 1 Barbell aloud

WOD
29 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 May 2019

A. Running conditioning
1 x 800 m run time frame 6 minutes
2 x 400 m run 2 /2.30 min
4 x 200 m run 1/1.30 min
4 x 100 m run 0.30 min

B. Crossfit HQ challenge
400 meter faremer carry 2x dumbbell as heavy as possible
you need to go unbroken

C. 9 minutes AMRAP of:
30 Wall balls 20/14
20 US Kettlebell swings 24/16
10 Burpee box overs 24/20

Power-Up

Powerlifting: 30 May 2019

A1. Press
5 | 5 | 2” C-0-X-1

A2. Pull-up
5 | 5 | 2” C-0-X-1

B. Back Squat
Overload Stripping Method
2 | 60 | 5-8” C-0-C-0

NEWS
29 May 2019 | by CrossFit Amsterdam

On Saturday 25th May, the CrossFit Amsterdam Community along with friends and family came together to celebrate the life of a an extremely special person. Big Willem was an integral part of the CrossFit Amsterdam community, as well as many other communities throughout the Netherlands.  In celebrat...

WOD
28 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 May 2019

Buddy WOD - You go I go

35 Minute AMRAP of:
200 m Ski-Erg
10 Alternating Dumbbell Snatches 22.5/15 kg
10 Burpees over the Dumbbell
20 Wallballs 20/14 lbs
20 Plate OH Lunges 20/15 kg

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