judging wallballs

WOD 02-10-2017

WOD

A. Press to Handstand Drill

B. Handstand Push Ups (Negative)
5|ME|’90
5-1-x-1

C. 4 Rounds of:
– 100 Double Unders
– 200 Mtr Bearhug Sandbag Walk
– 400 Mtr Row

loadup

WOD 01-10-2017

WOD

A. Bench Press Stripping @ 5RM
With your 5RM, make 5 reps, drop 20-30% in kg, 
make another 5-8 reps…until the bar is empty…then perform 20 reps!

B. 30 Min. to work your way up to your 1RM Deadlift!!

weightlift

WOD 29-09-2017

WOD – “Friday Heroes”!

A. Mobility & Movement Standards WOD

B. HeroWOD – “Emily”
10 Rounds of:
– 30 Double Unders
– 15 Pull Ups
– 30 Airsquats
– 100 Mtr Sprint

– 2 Min. Rest

Note: Don’t forget your speed rope!

barmu

WOD 28-09-2017

WOD

A. Gymnastics & Handstand Fun!

B. 5 Rounds of:
– 1 Min.: 500 Mtr Row
– 1 Min.: ME Burpees
– 1 Min.: Rest

Note: ME = Max. Effort!
Score is total nr of Burpees!

beau

WOD 27-09-2017

WOD

A. *21*15*9* of:
– Keg Shoulder to Overhead
– * 60 mtr Keg Run (2x 30 mtr)

B. BuddyWOD – You Go, I Go:
20 Min. AMRAP of:
– 10 Power Cleans 60/40kg
– 20 Burpees
– 30 Wallball Shots 20/14lbs

crossfit amsterdam-2

WOD 26-09-2017

WOD

A. Pull Ups (Weighted)
5|5|2″

B. 12 Min. AMRAP of:
– 30 Mtr Forward Sled Drag
– 30 Mtr Backward Sled Drag

Note: Start with 1/2 of your BWkg.
Every 60 mtr you add 5/2.5kg on the sled.
Score is nr. of rounds + kgs in the end!

21687965_1499227820144720_19805515690901602_n

NEWS 25-09-2017

NEWS

Calling out CrossFit Amsterdam Community!!!!

On the 22th of October (Snatch/2.5h) and the 5th of November (Clean&Jerk/2.5h) Team Eleiko WE LIFT will visit the capital of the Netherlands at CrossFit Amsterdam to give a 2 day seminar. For any level athletes!!

Would like to join?
Sign up through martijn@crossfitamsterdam.nl

*Limited Spots available – Previous seminar was very quick sold out!*
* Snatch 7 spots & Clean&Jerk 6 spots left!*

PIXRX (1 van 1)-3

WOD 25-09-2017

WOD

A. Handstand Practice

B. Good Mornings
3|10|’60
3-1-2-1

C. Benchmark – “Diane”
21-15-9 of:
– Deadlifts 102.5/70kg
– Handstand Push Ups

jump

WOD 24-09-2017

WOD

A. 400 Mtr Sandbag Bearhug Carry

B. 50-40-30-20-10 of:
– Kcal Row
– Toes to Bar

5 Min. Rest

C. 21-15-9-15-21 of:
– Sandbag Shoulder to Overhead
– Sandbag Bearhug Squat

happy

WOD 23-09-2017

WOD

A. KB Turkish Get Up
4|5 (L+R)|’60

B. KB Windmill
4|5 (L+R)|’90

C. 21-15-9 of:
– 21 Double Unders & 21 KB Snatches (Left)
– 21 Double Unders & 21 KB Snatches (Right)
– 15 Double Unders & 15 KB Snatches (Left)
– 15 Double Unders & 15 KB Snatches (Right)
– 9 Double Unders & 9 KB Snatches (Left)
– 9 Double Unders & 9 KB Snatches (Right)

3 Min. Rest

D. 150 KB Swings (USA) 24/20kg