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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!

WOD
15 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 16 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
Bodyweight. For time of:
150 Jumping Lunges

note: every minute athlete to perform 5 burpees

Option B ("ZOOM-IN" at 18:30 h.)
Odd Object. For time of:
100 Alternating DB/KB Hang Clean and Jerk

note: every minute athlete to perform 5 burpees

Option C
For time of:
100 Barbell Thrusters

note:
- every minute athlete to perform 5 burpees
- Athlete to choose weight, move in sets of 6 - 8 each round

be comfortabele with the uncomfortable…

Mobility: 16 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: 16 April 2020

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

WOD
14 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 15 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
40 min AMRAP of:
40 Jumping Jacks/40 Double Unders
40 Sit Ups
40 Jumping Jacks/40 Double Unders
40 Push Ups

Option B ("ZOOM-IN" at 18:30 h.)
40 min AMRAP of:
40 Jumping Jacks/40 Double Unders
40 Kettlebell Swings
40 Jumping Jacks/40 Double Unders
40 Push Ups

Option C
40 min AMRAP of:
40 Jumping Jacks/40 Double Unders
40 Barbell Deadlifts
40 Jumping Jacks/40 Double Unders
40 Push Ups

note: Barbell weight to be moderate only, 2-3 sets at most

be comfortabele with the uncomfortable…

Mobility: 15 April 2020

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

Started from the PVC...

Oui Lift: 15 April 2020

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

WOD
13 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 14 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
5 rounds of 3mins on/1 min off of:
5 Burpees
20 Air Squats
10 Handstand Push Ups/ Pike Push Ups/ 2 Wall Walks

Option B ("ZOOM-IN" at 18:30 h.)
5 rounds of 3mins on/1 min off of:
6 Burpees
8 Dumbbell Squat Clean/ Goblet Squat
10 Dumbell Shoulder to Overhead/ Object Shoulder to Overhead

note: Double DB if athlete has pair or do single arm for the same amount of reps

Option C
5 rounds of 3mins on/ 1 min off of:
6 Burpees
8 Hang Squat Clean
10 Shoulder to Overhead

note: Athlete to choose Barbell weight they can move consistently for every set

be comfortabele with the uncomfortable…

Mobility: 14 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: 14 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
13 April 2020 | by CrossFit Amsterdam
WOD
12 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 13 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
22 min AMRAP of:
10 Overhead lunges with Object Right Arm (Any object you can use)
10 Overhead lunges with Object Left Arm (Any object you can use)
20 V Sit Ups

Option B ("ZOOM-IN" at 18:30 h.)
22 min AMRAP of:
10 Overhead lunges with Object Right Arm (KB or DB)
10 Overhead lunges with Object Left Arm (KB or DB)
20 Kettlebell Swings
20 V Sit Ups

Option C
22 min AMRAP of:
20 Barbell Thrusters/Overhead Squats
20 Push Ups
20 V Sit Ups
20 Barbell Arm Curls

note: Athlete to choose very light weight or empty barbell

be comfortabele with the uncomfortable…

Mobility: 13 April 2020

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

WOD
11 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 12 April 2020

"ZOOM-IN" at 10:00 h. 

Option A
Tabata (8 rounds of each)
Plank Hold
Mountain Climbers
Odd Object Ground to Overhead
Reverse Squat (Squat for 20/Sit in bottom of squat for 10)

Option B
Odd Object Carry for Distance

note: Grab an object that will make life difficult - Weight, DB, KB, Heavy Backpack etc.

Option C
90 mins Walk (try to keep a constant but firm pace)

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!

fitotake, crossfit, bumperplate, lendig out, materials, crossfit equipment, training equipment, cfa, amsterdam, crossfit amsterdam
NEWS
11 April 2020 | by CrossFit Amsterdam

Every Saturday from 10:00 till 12:00 h. we're lending out our inventory (Eleiko Barbells, Plates, Concept2 Rowers, Kettlebells, Dumbbells and many others) to our members only. Sign-up is through our MindyBody system.That way you reserve yourself a spot, because there are limited spots available...

WOD
10 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 11 April 2020

"ZOOM-IN" at 10:00 h. 

Option A
5 rounds for qaulity of:
1 min Handstand Hold
10 Inchworms
1 minute Squat Hold
50 Flutter Kicks

Option B
5 Rounds for time of:
300 m Run
100 m Bear Crawl

Option C 
12 Rounds for Max Effort of 90 secs on/30secs off of:
8 DB/KB Single Arm Thruster Right Arm
8 DB/KB Single Arm Thruster Left Arm
Max effort in remaining time of burpees

note: If athlete has a Barbell do 16 total Thrusters

can't go wrong when being strong...

StrongwithPerry: 11 April 2020

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

WOD
09 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 April 2020

TESTING FRIDAY!

Option A ("ZOOM-IN" at 12:30 h.)
Each movement is for 5 minutes with 5 minutes rest after.
1. AMRAP Push Ups
2. AMRAP Sit Ups
3. AMRAP Burpees
4. AMRAP Air Squats

Option B ("ZOOM-IN" at 18:30 h.)
Each movement is for 5 mins with 5 mins rest after.
1. AMRAP Push Ups
2. AMRAP Sit Ups
3. AMRAP Burpees
4. AMRAP Air Squats
5. AMRAP Kettlebell Swings

Option C ("ZOOM-IN" at 18:30 h.)
Each movement is for 5 mins with 5 mins rest after.
1. AMRAP Push Ups
2. AMRAP Sit Ups
3. AMRAP Burpees
4. AMRAP Air Squats
5. AMRAP Barbell Hang Power Clean/ Dumbbell Hang Power Clean and Jerk

be comfortabele with the uncomfortable…

Mobility: 10 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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