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quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
29 July 2019 | by CrossFit Amsterdam
WOD
28 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 July 2019

A. 16 minutes to establish a heavy complex for the day:
2 Power Clean (Touch and Go) + 2 Push Jerk

B. 2 round for reps 1:30 on/ 0:30 off:
1. Kettlebell Snatch 24/20 kg
2. Rope Climb
3. Kettlebell Box Step Ups 24/20 inch
4. Ab-Mat Sit Ups

WOD
27 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 July 2019

A. Alternating Reverse Sandbag Lunges
4 | 12 | 2"

B. Seated Dumbbell Press
5 | 8 | 2"

C. For Time:
50 Cal. Assault Bike

rest 2 minutes

800 m. Wreckbag Run

BENCHMARK
26 July 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Bring a Friend!: 27 July 2019

Bring a Friend WOD 

Just show up, bring your friend and find out what the WOD will be...

Even if you don't bring a friend the WOD is going to be a challenge.

Just lift odd shit

Strongman: 27 July 2019


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

B1. Dumbbell Bench Press
3 | 6-10 | 0” C-0-1-1

B2. Dumbbell Row
3 | 6-10 L+R| 2”
C. Buddy Race
- 400 mtr Tire Flips For Time
- Jump in amd out every Flip
- You go, I go

WOD
25 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 July 2019

A. Back Squat
5 | 5 | 3"

B. Good Morning
3 | 12 | 2"

C. Band Pull-aparts
5 | 20 | 1"

D. For time:
50 Ski-erg Calories
75 Ab-Mat Situps
15 Wall Climbers

WOD
24 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 July 2019

A. Skill/ Tech work on:
Muscle-Ups

B. 7 minute EMOM of:
1 Muscle-Up + 1 Ring Dip

C. 8 Rounds for time of: 
500 m. Row

rest 1 minute between rounds

note: Aim is to increase speed across the 8 rounds/ or if an athlete is sore to have a recovery Row

WOD
23 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 July 2019

A. 5 Sets of Maximum Effort:
Strict Pull-ups
Push-ups
rest 2 minutes

B. For time:
30 Thrusters 40/30 kg
800 m. Run
60 Dumbell Hang Clean and Jerk 22.5/15 kg
800 m. Run
30 Thrusters 40/30 kg

WOD
22 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 July 2019

A. Snatch Grip Deadlift
4 | 5 | '60

B. Snatch High Pull
4 | 3 | '60

C. Hang Snatch
5 | 2 | '90

D. 4 Rounds for time of:
75 m. Bearcrawl
20 V-Ups
5 Bar Muscle Ups

It’s Gymnasty

Gymnastics: 23 July 2019

A. Plate Rocks
3 | 10 | '60

B. Slow motion Kipping practice
5 | 2 | '30

C. Bar Muscle-Up transition drill
4 | 2 | '60

D. Bar Muscle Up Practice
5 | 3 | '60

E. Ring Push-up Fun

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
22 July 2019 | by CrossFit Amsterdam
WOD
21 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 July 2019

A. Front Squat
6 | 3 | 2 "

B. 3 rounds, increasing in weight, of a 3 minute AMRAP, with a 3 minute rest in between rounds:
15 Calorie Row
12 Power Cleans
9 Burpee Box Jumps 24/20 inch

note: mens weight 60/50/40 kg, womens weight 40/30/20 kg

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