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DROP IT LIKE IT'S HOT
08 July 2019 | by CrossFit Amsterdam
WOD
07 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 July 2019

A. Clean Pull
4 | 3 | 2"

B. 5 minute EMOM of:
2 Hang Squat Cleans ( build up in weight )

C. 5 minute EMOM of:
1 Squat Clean ( build up in weight )

D. 4 rounds for time of:
16 Push Press 42.5/30 kg
16 Front Rack Stepping Lunges 42.5/30 kg
16 Calorie Row

BENCHMARK
06 July 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 7 July 2019

A. Benchpress
6 | 5 | 3"

note: after each set complete 3-5 strict Pull-ups

NANCY

5 rounds for time of:
400 m. Run
15 Overhead Squats 42.5/30 kg

WOD
05 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 July 2019

Buddy Wod

40 minute AMRAP in Groups of 3 pax.

150 Wall Balls 20/14 lbs
150 Calorie Row
150 Power Cleans 50/35 kg
150 Kettlebell Swings 24/16 kg

note: One partner to be running 400 m. with sandbag

Just lift odd shit

Strongman: 6 July 2019


A. Turkish Get-up
3 | 3L+3R | 3”

B. Farmer Handle Deadlift
3 | 3-5 | 3” in tempo C-1-1-1

C. Buddy Wod
20 min AMRAP of:
- 20 Tire Flips
- 20 Dumbbell Thrusters 22,5/15kg
- 20 strict Pull-ups

WOD
04 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 July 2019



A. Strict Press
5 | 5 | '90

B. Push Jerk
4 | 4 | '90

C. Split Jerk
3 | 3 | '90

D. 2 rounds for time of:
30 Alternating Dumbbell Snatches 22.5/15 kg
20 Burpee Broad Jumps

note: Athletes may choose heavier Dumbbell and the Broad Jumps need to exceed  1 meter in distance. 

MEMBER OF THE MONTH
04 July 2019 | by CrossFit Amsterdam

MEMBER OF THE MONTH

Leo Alves

Member since 2017

If you don't attend a 6:30am class or a Saturday morning strong man you more than likely haven't met Leo (and his wonderful training partner/wife Caroline).  Doesn't matter what the workout is or how much it hurts he always puts his best effort forward and has made some notable improvements in the last few months.  So grab a coffee, kick back and learn something new about a fellow member.

WOD
03 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 July 2019



A. Weighted strict Pull-ups
5 | 5 | 2"

B. Weighted strict Dips
5 | 5 | 2"

C. 4 rounds of the following 4 minute EMOM:
1st minute: AMRAP Sandbag Cleans
2nd minute: AMRAP Calorie Row
3rd minute: AMRAP Burpees onto Plate 20/15 kg
4th minute: Rest

Power-Up

Powerlifting: 4 July 2019

A. Deadlift
3-5 | 3-5 | 3” in tempo C-2-X-1

B. Shoulder Press
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 8L + 8R | ’90 in tempo C-1-1-1

C2. Dips
3 | 8-15 | ‘90 in tempo C-0-X-1

WOD
02 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 July 2019



A. 16 minutes to establish your heaviest Snatch-complex for the day, consisting of:
1 Squat Snatch
1 Hang Squat Snatch 
2 Overhead Squats

B. 3 rounds for time of:
21 Toes to Bar
15 Power Snatches 62.5/42.5 kg
90 Double Unders

NEWS
02 July 2019 | by CrossFit Amsterdam

If you have done a WOD this week already, you may have run into a brand new face on the coaching team.  You may have seem him in a class as well. We at CFA would love to give a big warm welcome to our local French superstar Fabien Brumaud.  An ex rugby union player (Wingers don't really ...

BENCHMARK
01 July 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 2 July 2019

A. 4 Rounds for quality of:
1 minute Plank-hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

JT

21 - 15 - 9 reps of: 
Handstand Push-ups
Ring Dips
Push-ups

Power-Up

Powerlifting: 2 July 2019

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

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

B2. Seal Row
3-5 | 6-10 | 2” in tempo C-0-1-0

C. Sandbag Squat
4 | 10 | ‘60

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