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WOD
05 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 February 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

B. For time, a descending ladder in meters of:
1250 m. Row
1250 m. Ski-erg

rest 1 min.

1000 m. Row
1000 m. Ski-erg

rest 1 min.

750 m. Row
750 m. Ski-erg

rest 1 min.

500 m. Row
500 m. Ski-erg

rest 1 min.

250 m. Row
250 m. Ski-erg

rest 3 min.

perform 150 Double Unders

WOD
04 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 February 2019

A. Skill/ Tech work on:
Squat clean and bringing the barbell from front rack to your back safely.

B. Heavy Clean-Pulls
3 | 2 | ’90

C. 15 min to find your heaviest Complex of:
1 Squat Clean
1 Hang Squat Clean
3 Back Squats

D. Drop down to 90% of your heaviest Complex (C.), perform 6 rounds of 1 Complex on every 90 sec.

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

LET’S GET PHYSICAL

WOD: 4 February 2019

A. Overhead Squat
3 | 5 | 2″ in tempo 2-2-1-0

B. For time:
8 Bar Muscle-ups
16 Cleans 70/ 50 kg
24 Wallballs 20/ 14 lbs
32 Box jumps 24/ 20 inch
24 Wallballs
16 Shoulder to OverHead 70/ 50 kg
8 Bar Muscle-ups

WOD
02 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 February 2019

A. 4 rounds of:
10 V-ups
10 Toes Touch
10 Leg Raises

note: 1 min. rest between rounds.

B. Buddy WOD, for time:
100 cal. Ski-erg
100 Pull-ups
100 cal. Row
100 Handstand Push-ups
100 Burpees

note: female buddy’s go for 70 cal., male-female buddy’s go for 85 cal.

WOD
01 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 February 2019

A. Complex of the following movements:
1 Power Clean
1 Push Jerk
2 Split Jerks (Left and Right)

note: work up to your heaviest unbroken set.

B. For time, perform an ascending ladder from 1 till 10 reps of the following couplet:
Front Squats 50/35 kg
Burpees over the Bar

Weight for the fs, when fresh must can do 10 reps unbroken

WOD
31 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back extensions
20 Sit-ups
20 alt. Superman holds

note: 1 min. rest between rounds

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

Benchmark: "31 Heroes"

Benchmark: "31 Heroes"

31 minute AMRAP of:
8 Thrusters 70/ 50 kg
6 Rope Climbs 15 ft
11 Box Jumps 30/ 24 inch

WOD
30 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 January 2019

A. Front Squats
5 | 5 | 2"

B1. 5 min. AMRAP of:
50 Double Unders
25 US Kettlebell Swings 32/ 24 kg

3 min. rest

B2. 5 min. AMRAP of:
50 Wall Balls 20/14
25 Russian Kettlebell Swings 32/ 24 kg

3 min. rest

B3. 5 min. AMRAP of:
50 Push-ups
25 US Kettlebell Swings 32/ 24 kg

WOD
29 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 January 2019

A. Deadlift
4 | 5 | 2"

B. For time:
25 Box Jump-overs 24/ 20 inch.
25 Cleans 80/ 60 kg.
20 Box Jump-overs
20 Deadlifts
15 Box Jump-overs
15 Squat Cleans
10 Box Jump-overs
10 Shoulder to overhead
5 Box Jump-overs
5 Shoulder to overhead

note: weights and hight stays the same throughout the WOD

WOD
28 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 January 2019

A. Kettlebell Z-Press
3 | 8 | '90

B. Seated Arnold Press
3 | 8 | '90

C1. 8 Min. AMRAP of:
10/7 cal. Row
1 Chest to Bar Pull-up (add every round, 1 rep to your C2B Pull-ups)

note: rest 5 min and then into the next AMRAP

C2. 8 min. AMRAP of:
8/6 cal. Ski-erg
1 Toes to Bar (add every round, 1 rep to your T2B’s)

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