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DROP IT LIKE IT'S HOT
08 April 2020 | by CrossFit Amsterdam
WOD
07 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 8 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
12 Rounds for time of:
20 Air Squats
10 V-Sit Ups

Option B
12 Rounds for time of:
15 Goblet Squats
10 V-Sit ups

Option C ("ZOOM-IN" at 18:30 h.)
12 Rounds for time of:
15 Dumbbell/Barbell/Odd Object Front Squat
10 V-Sit Ups
5 Burpee over Dumbbell/Barbell/Object

note: Athlete to choose weight they can do unbroken for most of the 12 rounds

be comfortabele with the uncomfortable...

Mobility: 8 APril 2020

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

WOD
06 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 7 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips
5 Handstand Push Ups/10 Pike Push Ups/2 Wall Walks

Option B ("ZOOM-IN" at 18:30 h.)
4 rounds for Quality of:
20 Chair Dips
30 Russian Twists
20 Tempo Push Ups (3 secs down explode up)
30 sec Sideplank R
30 sec Sideplank L

Option C
18 minute AMRAP of:
4 x 50 m Shuttle Run
15 Push Ups

be comfortabele with the uncomfortable...

Mobility: 7 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: 7 April 2020

"ZOOM-IN" 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
06 April 2020 | by CrossFit Amsterdam
WOD
05 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 6 April 2020

Option A (ZOOM-IN at 12:30 h.)
5 Rounds for time of:
50 Lateral Squat Jumps over object size of Dumbbell
40 Step Back Lunges
30 Alternating Single Leg V-Sit Ups

Option B. (ZOOM-IN at 18:30 h.)
Object DT - 5 rounds of:
12 Left Arm Deadlift
9 Left Arm Hang Clean
6 Left Arm Shoulder to Overhead
12 Right Arm Deadlift
9 Right Arm Hang Clean
6 Right Arm Shoulder to Overhead

note: Object can be DB or KB or normal DT if athlete has a Barbell

Option C.
For time of:
150 KB Swings
*Every break = 5 Push Ups

be comfortabele with the uncomfortable...

Mobility: 6 APRIL 2020

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

WOD
04 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 5 April 2020

"ZOOM-IN at 10:00 h.!"

Option A
For time of:
1600m Run
100 Burpees
1600m Run

Option B
"Annie on Steriods"
120 - 100 - 80 - 60 - 40 - 20 Double Unders/Jumping Jacks
60 - 50 - 40 - 30 - 20 - 10 Sit Ups

WOD
03 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 4 April 2020

"ZOOM-IN at 10:00 h.!"

Option A

For time of:
3 rounds
20 Jumping Lunges
20 Single Arm Dumbbell/KB Snatch

then, perform 3 rounds of:
20 Jumping Lunges
20 Single Arm Dumbbell/KB Power Clean

then, perform 3 rounds of:
20 Jumping Lunges
20 Single Arm Dumbbell/KB Thrusters

Option B
4 Rounds for Time of:
50 Jumping Lunges
25 Pike Handstand Push Ups/ 7 Wall Walks/ 15 Handstand Push Ups

Option C
4 rounds for time of:
50 Jumping Lunges
30 Single Arm Odd Object/ DB/ KB Thrusters
25 Jumping Knee Tucks

can't go wrong when being strong...

StrongwithPerry: 4 April 2020

"ZOOM-IN" at 9:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
02 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 3 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
30 minute AMRAP of:
10 Burpees
15 Push Ups
20 Air Squats

Option B ("ZOOM-IN" at 18:30 h.)
2 rounds for time of:
50 Burpees
50 V-Sit Ups
50 Jumping Jacks (100 Double Unders/200 Singles)
50 KB Snatches (5R/5L)

Option C ("ZOOM-IN" at 18:30 h.)
2 rounds for time of:
50 Burpees
50 V-Sit Ups
50 Jumping Jacks (100 Double Unders/200 Singles)
50 Dumbbell Goblet Squat/Odd Obejct Goblet Squat

be comfortabele with the uncomfortable...

Mobility: 3 April 2020

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

MEMBER OF THE MONTH
02 April 2020 | by CrossFit Amsterdam

MEMBER OF THE MONTH

Rafael Portelo

A member since March 2019, this man has improved rapidly during the last twelve months.  Loves a Saturday buddy WOD and prefers the evening sessions over the morning.  Walks through the door every single day with a huge smile.  He has been consistent in his training both classes and weighltifting and it's great to see the improvement he continues to make.

WOD
01 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 2 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
6 rounds for Qaulity 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

Option B
12 rounds every 2 min of:
200 m Run

note: Score is slowest 200 m effort

Option C ("ZOOM-IN" at 18:30 h.)
4 rounds for Quality of:
10 Right Arm Overhead Squat KB/DB
10 Left Arm Overhead Squat KB/DB
1 min Plank Hold on Elbows
10 Right Arm Shoulder to Overhead KB/DB
10 Left Arm Shoulder to Overhead KB/DB
1 min Plank Hold at top of Push Up

be comfortabele with the uncomfortable...

Mobility: 2 April 2020

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

good food...is good mood!

Cookwithus!: 2 april 2020

"ZOOM-IN" at 17:30 h!
Don't worry if you missed out... All sessions will be recorded!

can't go wrong when being strong...

StrongwithPerry: 2 April 2020

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

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