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WOD
18 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 19 March 2020

Go outside to the park or the 400m track and just RUN!

For time:
8 km Run

Yes this is also CrossFit... ;)

WOD
17 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 18 March 2020

Every 3 minutes for 30 minutes of:
20 Jumping Lunges
15 Burpees
10 Push Ups

note: Modify Rep-scheme to have rounds completed within 2 minutes.

WOD
16 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 17 March 2020

A. 3 minutes Jumping Jacks

B. 21-15-9 reps of:
HSPU's*
V-ups

C.3 Rounds of:
1 min Plank Hold on Elbows
1 min Plank Hold at top of Push Up
30 sec. Left Side Plank
30 sec. Right Side Plank

*note, when performing handstand push-ups or handstand holds, we would advice you to take off your shoes, unless you want to re-paint your wall anyways. 

CrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_RxCrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_Rx
DROP IT LIKE IT'S HOT
16 March 2020 | by CrossFit Amsterdam
WOD
15 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 March 2020

Dear CFA-Athlete, 
We understand the frustration with not training at the box...
Not ideal but it's important that we all do what we can. 

In the meantime it's important to stay fit.
Therefore we will post a home WOD every day.
Keep moving! Here's the first one.

30 minute AMRAP of:
10 Burpees
15 Push-ups
20 Air Squats

covid19, covid-19, corona virus, crossfit, cfa, amsterdam, crossfitamsterdam
NEWS
15 March 2020 | by CrossFit Amsterdam

Dear Athlete of CrossFit Amsterdam.  As advised by the government earlier today we will close the box until the 6th of April. This is not the news we were hoping for since we only offer small group training. We do understand and agree that we all need to do what we can to make sure COVID-...

WOD
14 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 March 2020

A. Push Press
6 | 4 | 2"

B. 50-35-20 Reps of:
Weighted Box Step Up 22.5/15 kg
Pull Ups

WOD
13 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Benchmark: 14 March 2020

Heroes 31

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

note: 1 Partner to be running 400 meter with a Sandbag.

Just lift odd shit

Strongman: 14 March 2020

A. Turkisch Get-up
Build up in weight, while reps go down;
- 5-4-3-2-1 reps L+R

B. Deadlift
5 | 2 | '90 @ 5RM

C. Buddy WOD, 4 Rounds for time of:
- 20x Bench Press @ 70%1RM
- 40 cal Ski-erg

WOD
12 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 March 2020

4 rounds of a 6 minute AMRAP, of:
25 Overhead Squats 50/40 kg
25 Box Jump Overs 24/20 inch
Max Effort Calorie Row in remaining time.

note: 3 minutes rest after each set

WOD
11 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 March 2020

A. Kettlebell Turkish Get Up
6 | 6 | 2 "

note: 3 left/ 3 right

B. Muscle Up Technique

C. 9 min AMRAP of:
5 Ring Muscle Ups
10 Sandbag Over the Shoulder

Power-Up

Powerlifting: 12 March 2020

A. Bench Press
3-5 | 1-3 | 3" in tempo 3-0-1-1

B. Deadlift
3 | 5-8 | 3" in tempo 4-0-1-1

C. Split Squat
3 | 10 | 3" in tempo C-1-1-1

D1. Arnold Press
3 | 10 | '60

D2. Ring Row
3 | 10 | '60

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