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WOD
22 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 23 April 2020

Option A 
Bodyweight 20 minute EMOM of:
20 Double Unders/ 20 Jumping Jacks
remaining minute is max effort of Burpees

note: score is total Burpees

Option B
Odd Object 20 minute EMOM of:
20 Double Unders/ 20 Jumping Jacks
remaining time Single Arm Alternating Devils Press

note: score is total Devils Press

Option C
Barbell 20 minute EMOM of
20 Double Unders/ 20 Jumping Jacks
remaining time Shoulder to Overhead

note: score is total Shoulder to Overhead

be comfortabele with the uncomfortable…

Mobility: 23 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: 23 April 2020

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

DROP IT LIKE IT'S HOT
22 April 2020 | by CrossFit Amsterdam
Quote, Fitness motivation, Fit Quote, quote of the day, CFA, CrossFit, CrossFit Amsterdam, Amsterdam, Oudzuid, Karperweg39, Gym Amsterdam, 020
DROP IT LIKE IT'S HOT
22 April 2020 | by CrossFit Amsterdam
WOD
21 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 22 April 2020

Option A ("ZOOM-IN" at 12:30 h.) 
Barbell or Dumbbell - 30 Bear Complex for time of:
Power Clean
Front Squat
Push Press
Back Squat
Behind the Neck Push Press

note:
- these movements combined = 1 rep
- athlete to use barbell or Double Dumbbell

Option B ("ZOOM-IN" at 18:30 h.)
Odd Object - 30 Bear Complex for time of:
Ground to Shoulder R Arm
Front Squat R Arm
Shoulder to Overhead R Arm
Front Squat R Arm
Shoulder to Overhead R Arm
Ground to Shoulder L Arm
Front Squat L Arm
Shoulder to Overhead L Arm
Front Squat L Arm
Shoulder to Overhead L Arm

be comfortabele with the uncomfortable…

Mobility: 22 April 2020

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

WOD
20 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 21 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
5 Rounds of:
1 min Plank Hold on Elbows
1 min Plank Hold at top of Push Up
1 min Left Side Plank
1 min Right Side Plank
Rest as needed between sets

Option B ("ZOOM-IN" at 18:30 h.)
5 rounds for qaulity of:
1 min Handstand Hold
10 Inchworms
1 min Squat Hold
50 Flutter Kicks
Rest as needed between sets

be comfortabele with the uncomfortable…

Mobility: 21 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: 21 April 2020

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

CrossFit Amsterdam, CrossFit, CrossFit Athlete, IAMSTERDAM, best community ever, Athlete, CFA, CrossFit Community, oudzuid, karperweg39, Amsterdam CrossFit, 020, CFA AthleteCrossFit Amsterdam, CrossFit, CrossFit Athlete, IAMSTERDAM, best community ever, Athlete, CFA, CrossFit Community, oudzuid, karperweg39, Amsterdam CrossFit, 020, CFA Athlete
DROP IT LIKE IT'S HOT
20 April 2020 | by CrossFit Amsterdam
WOD
19 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 20 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
3 Rounds of Fight Gone Bad Style 90 secs on/ 30 secs off:
1. Burpees
2. V - Sit Ups
3. Burpees
4. Push Ups
5. Burpees
6. Air Squats

Option B ("ZOOM-IN" at 18:30 h.)
Odd Object. 3 Rounds of Fight Gone Bad Style 90 secs on/ 30 secs off:
1. Burpees
2. Kettlebell Swing/Med Ball Clean/Dumbbell Snatch
3. Burpees
4. Push Ups
5. Burpees
6. Air Squats

Option C
Barbell. 3 Rounds of Fight Gone Bad Style 90 secs on/ 30 secs off:
1. Burpees
2. Hang Power Clean
3. Burpees
4. Shoulder to Over Head
5. Burpees
6. Barbell Squats

be comfortabele with the uncomfortable…

Mobility: 20 April 2020

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

WOD
18 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 19 April 2020

"ZOOM-IN" at 10:00 h. 

Option A 
"Hero WOD Loredo"
6 Rounds for time of:

24 Air Squats
24 Push Ups
24 Walking Lunges
400 m Run

Option B
Odd Object 5 Rounds for time of:
100m Farmers Carry R Arm
100m Farmers Carry L Arm
200m Run
30 Alternating Hang Power Clean and Jerk

Option C
Barbell 6 Rounds for time of:
10 Sumo Deadlift High Pull
20 V-Sit Up
10 Hang Power Snatch
20 Air Squat

the playful workout!

CrossFit KIDS: 12 APRIL 2020

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

WOD
17 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 18 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
Odd Object. 2 x 10 min AMRAP of:
10 Air Squats
10 Dumbbell/ KB/ Odd Object Snatch Right
10 Burpees
10 Dumbbell/ KB/ Odd Object Snatch Left

note: Rest 4 minutes between sets

Option B ("ZOOM-IN" at 18:30 h.)
Barbell. 2 x 10 min AMRAP of:
10 Air Squats
10 Barbell Snatch
10 Burpees
10 Barbell Clean and Jerk

note: Rest 4 minutes between sets

Option C
Bodyweight. 2 x 10 min AMRAP of:
10 Air Squats
10 Burpees
10 Alternating Pistols
10 Burpees

can't go wrong when being strong...

StrongwithPerry: 18 April 2020

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

WOD
16 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 17 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
Bodyweight. 38 min AMRAP of:
11 Hand release Push Ups
30 Jumping Jacks/ 60 Double Unders
19 Sit Ups

Option B ("ZOOM-IN" at 18:30 h.)
Odd Object. 38 min AMRAP of:
11 Hand Release Push Ups
30 Jumping Jacks/ 60 Double Unders
19 Sit Ups
27 Kettlebell/Dumbbell Swings

Option C
Barbell. 38 min AMRAP of:
11 Hand Release Push Ups
30 Jumping Jacks/ 60 Double Unders
19 Sit Ups
27 Barbell Push Press

be comfortabele with the uncomfortable…

Mobility: 17 April 2020

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

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