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WOD
26 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 January 2019

A. Bench Press
10 min. to find your 10 RM.
Than drop to 50% and perform 2 sets for max reps

note: 3 min. rest between sets for max reps.

B. 7 rounds for Total Reps (in Fight Gone Bad Style) of:
1 min. of 15 m. Sled Pull 70/50 kg
15 sec. transition
1 min. of Max Cal. on Ski-Erg
15 sec. transition
1 min. of Double Unders
15 sec. transition

WOD
25 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 January 2019

A. 8 min. EMOM of:
ME Bar Muscle-ups

On Australia Day we celebrate all the things we love about Australia: land, sense of fair go, lifestyle, democracy, the freedoms we enjoy but particularly our people. Australia Day is about acknowledging and celebrating the contribution that every Australian makes to our contemporary and dynamic nation. From our Aboriginal and Torres Strait Islander people - who have been here for more than 65,000 years - to those who have lived here for generations, to those who have come from all corners of the globe to call our country home.

Benchmark: "Australia Day"

Benchmark: "Australia Day"

5 rounds for time of:
400 m. Run
10 Burpee Box Jumps 24/ 20 inch
10 Sumo Deadlift High Pull 42.5/ 30 kg
10 Thrusters 42.5/ 30 kg

note: rest 1 min. between rounds

LET’S GET PHYSICAL

Strongman: 26 January 2019


A. Benchmark WOD “Stronger then Linda”
10-9-8-7-6-5-4-3-2-1 For Time of:
Deadlift @1,5 x Body Weight (BW)
Weighted Push-Up @1/4 BW
Squat Clean @3/4 BW

B. 20 min Buddy AMRAP of:
Sled 25 m. Forward Drag @Body Weight
Sled 25 m. Backward Drag @ BW

note: AMRAP Strict Pull-Ups while “resting”
Score is Rounds + Total Pull-ups

WOD
24 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 January 2019

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

B. Buddy WOD:
Buy in: 2000 m. Ski-erg

then, 3 rounds of:
20 Chest to Bar Pull-ups
20 Burpee Box Jump-overs 24/ 20 inch.
20 Box Jumps 24/ 20 inch.

for the remaining time:
30 Squat Clean & Jerks 60/ 45 kg.
30 Squat Clean & Jerks 80/ 60 kg.
ME Squat Clean & Jerks 100/ 70 kg.

note: Timecap on 30 min.

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DROP IT LIKE IT'S HOT
24 January 2019 | by CrossFit Amsterdam
WOD
23 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 January 2019

A. Skill/ Tech work on:
“(Kipping) Ring Dips”

B. Bearcrawl Suicide over:
5/ 10/ 15/ 20/ 25 m.

note: Bearcrawl forward and backwards on every trip

C. 4 rounds of core-work:
10 Leg Raises
10 Toes Touch
10 V-ups

note: 1 min. rest between rounds

D. Finisher:
50 Wall Balls for time

WOD
22 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 January 2019

A. Stationary Lunges
4 | 8 | 2″ ( L+R=1 )

B. For time:
30 Dumbbell Snatches 22.5/15kg
15 Burpees over the Dumbbell
30 Dumbbell Hang Clean & Jerk 
15 Burpees over the Dumbbell
30 Dumbbell Thrusters 
15 Burpees over the Dumbbell
30 Dumbbell Shoulder to OverHead
15 Burpees over the Dumbbell

note: only use 1 and the same Dumbbell throughout the whole WOD.

WOD
21 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 January 2019

A. 14 min. EMOM of:
- odd min. perform 30 m. (2x 15 m.) of Bottems-Up Kettlebell Waiterswalk 16/12 kg
- even min. hold a 50 sec. Plank posistion

B. 18 min. EMOM of the following couplet:
– odd min. 18/14 cal. Row
– even min. perform 6-10 reps of Toes to bar

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DROP IT LIKE IT'S HOT
21 January 2019 | by CrossFit Amsterdam
WOD
20 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 January 2019

A. Deadlifts
4 | 5 | 2"

B. 2 rounds for time of:
12 Deadlifts 80/60 kg
9 Front Squats

then into, 2 rounds of:
9 Deadlifts 100/70 kg
6 Front Squats

straight into, 2 rounds of:
6 Deadlifts 110/80 kg
3 Front Squats

note: only use 1 barbell!

WOD
19 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 January 2019

A. Press
3 | 8 | “90

B. Push Press
3 | 8 | “90

C. Skill work on Skin the Cat
3 | 3 | 2″

D. Reverse Tabata: L-sit hold

E. Tabata Back Extensions

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