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WOD
06 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 August 2019

A. 14 minute Every 2 Minutes On the Minute perform:
3 position Clean (Hi Hang, Hang and Ground) + Jerk

note: Increase weight across sets

B. 5 rounds for time of:
15 Thrusters 40/30 kg
15 Calorie Row

WOD
05 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 August 2019

A. Bench Press
5 | 8 | 2"

B. 16 minute EMOM of:
1st minute: 8 Dumbbell Rows ( 8L + 8R )
2nd minute: 3 Wall Walks
3rd minute: 10 Ring Dips
4th minute: 12 Burpee onto Plate

Power-Up

Powerlifting: 6 August 2019

A. Back Squat
3 | 3-6 | 3” in tempo 4-1-X-0

B1. Shoulder Press
3 | 6-10 | ‘90 in tempo C-1-X-1

B2. Pull-up
3 | 6-10 | ‘90 in tempo C-1-X-1

C. Dumbbell Bench Press
3 | 8-12 | 2” in tempo C-0-1-1

It’s Gymnasty

Gymnastics: 6 August 2019


Muscle-up Transition technique (from toes)
5 | 3 | '60

False Grip Hang
3 | ME | 2"

Dip
2-4 | 8-12 | '90

Pull-up
2-4 | 8-12 | '90

L-sit hold (paralettes)
Reverse tabata

MEMBER OF THE MONTH
05 August 2019 | by CrossFit Amsterdam

MEMBER OF THE MONTH

Sebastiaan "Fitman" Hartog

Member since 2013

If you have been in the box at any stage you are sure to have bumped into this bald headed weapon strutting around the gym, probably wearing the latest CrossFit gear (the joys of being a part time male model). A long time member, he is up to try anything - Strongman, Obstacle Course racing and even Ultimate Team Challenge. It is fair to say that he makes being in the box just a little more enjoyable and is always up for a chat!

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
05 August 2019 | by CrossFit Amsterdam
WOD
04 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 August 2019

A. Back Squat
5 | 3 | 3"

B. 4 rounds of 2 minutes on/ 2 minutes off:

Buy in: 
- 2 Rope Climb Ascents
- 9 / 7 Ski Erg Calories

then Max effort Overhead Squats 50 / 30 kg in remaining time.

note: score is total number of Overhead Squats performed

WOD
03 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 August 2019

A. Strict Press
5 | 5 | 2"

B. Push Jerk
4 | 4 | 2"

C. Split Jerk
3 | 3 | 3"

D. 10 min AMRAP of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

WOD
02 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 August 2019

In teams of 3 pax

40 minute AMRAP of:
800m. Run with Jerry Can (together)
60 Kettlebell SDHP 32/24 kg
60 Goblet Squats 32/24 kg
20 Rope Climb Ascents

Note: One med ball between a group and it can't hit the ground once picked up

Just lift odd shit

Strongman: 3 August 2019

A. Back Squat
3-5 | 1-3 | 4” in tempo 4-1-X-1

B1. Dumbbell Strict Press
4 | 10 | 0”

B2. Pull-up
4 | 6-10 | 2”

C. Death by Kettlebell Swings & Push-ups

EMOM:
- 1 Russian Kettlebell Swing & 5 Push-ups 32/24kg
- add 1 Kettlebell Swing Every minute

WOD
01 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 August 2019

A. 16 minutes to Establish a Heavy Complex for the day:
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

B. 5 rounds for time of:
20 Alternating Dumbbell Snatches 22.5/15 kg
10 Burpee Box Jump-overs 24/20 inch
5 Bar Muscle Ups

WOD
31 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 August 2019

A. 10 minute EMOM:
1st minute: 50 seconds Sandbag bearhug hold
2nd minute: 15 Toes to Bar

B. Weighted Push Ups
5 | 12 | '90

C. Band Pull Aparts
3 | 15 | '60

D. For time of:
100 Kettlebell Swings 32/24 kg
*Every break = 10 Wall Balls

Power-Up

Powerlifting: 1 August 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-1-1

B. Deadlift
3 | 3-5 | 3” in tempo 3-1-X-1

C1. Bench Press
3-5 | 3-6 | 2” in tempo 3-1-X-0

C2. Ring Row
3-5 | 10 | 2” in tempo C-1-1-1

athlete, crossfit, crossfitamsterdam, amsterdam, drop it like it's hot, crossfit athlete, crossfit photography
DROP IT LIKE IT'S HOT
31 July 2019 | by CrossFit Amsterdam
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