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WOD
13 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 14 January 2021

A1. Tempo Single Leg Romanian Deadlift
10 | 16 | 2"
note: 8 L/ 8 R and use DB/ KB if available


A2. Half Kneeling Single Arm Press
10 | 16 | 2"
note: 8 L/ 8 R and use DB/ KB if availablee


C. Thors Runday
3 sets of
2:30 @ moderate pace
1:00 @ rest
2:30 @ moderate pace
1:00 @ rest
1:00 @ fastest pace
1:00 @ rest
2:00 @ easy pace

then, perform3 sets of:
0:30 Maximum effort
0:30 Easy Jog
0:20 Maximum effort
0:40 Easy Jog
0:10 Maximum effort
0:50 Easy Jog
2:00 @ easy pace

WOD
12 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 13 January 2021

10 minute AMRAP of
Ascending reps 2,4,7,8,10...etc
Burpees
Jump Squats
V-Ups

rest 2:00, then at 12:00 mark perform for time

50 Burpees
50 Jump Squats
50 V-Ups

WOD
11 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 12 January 2021

Tabata This
Hollow Rocks
Flutter Kicks
Oblique Reaches (L)
Oblique Reaches (R)
Push Ups

be comfortable with the uncomfortable…

Mobility: 12 January 2021

"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.

Don't worry if you missed out... All sessions will be recorded!

WOD
10 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 11 January 2021

A1. Tempo Bulgarian Split Squat 3-1-3-1 (Use Couch/chair)
8 | 16 | 2"

A2. Tempo Squat 5 - 2 - 2 - x

5 | 12 | 2"
Note 8 L/8 R and use DB/KB if available

WOD
09 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 10 January 2021

*No Zoom sessions on Sundays

A. |Odd object|
10 Rounds for Quality of:
20 Bent Over Rows (10 L/ 10 R DB's/ Barbells/ Jerry Can)
20 Odd Object Good Mornings (DB's/ Barbells/ Band)
60 second Squat Hold
Rest as needed between rounds

B. |Bodyweight|Sunday Runday
4 Sets of
2:30 @ Moderate Pace
2:00 @ Easy Pace
1:00 @ Fast Pace
2:00 @ Easy Pace
0:30 @ Sprint Pace
2:00 @ Easy Pace

WOD
08 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 9 January 2021

A. |Bodyweight|
12 Rounds 1:30 on/ 0:30 off, for Reps of:

10 Up Downs
20 Jumping Lunges
Then max effort Jumping Squats

B. |Odd object|
12 Rounds 1:30 on/ 0:30 off, for Reps of:

10 Alternating Kettlebell/Dumbbell Hang Clean and Jerk
20 Jumping Lunges
Then max effort Jumping Squats

C. |Barbell option|
12 Rounds 1:30 on/ 0:30 off, for Reps of:

10 Barbell Deadlift
20 Jumping Lunges
Then max effort Jumping Squats

WOD
07 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 8 January 2021

"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.

A. |Bodyweight option| 20 minute EMOM of:
25 Double Unders/ 25 Jumping Jacks
remaining minute is max effort of Burpees

Note: Score is total Burpees

B. |Odd object| 20 minute EMOM of:
25 Double Unders/25 Jumping Jacks
remaining time Single Arm Alternating Devils Press

Note: Score is total Devils Press

C. |Barbell option| 20 minute EMOM of:
25 Double Unders/25 Jumping Jacks
remaining time Shoulder to overhead

Note: Score is total Shoulder to overhead

be comfortable with the uncomfortable…

Mobility: 8 January 2021

"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.

Don't worry if you missed out... All sessions will be recorded!

WOD
06 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 7 January 2021

"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.

A1. Bulgarian Split Squat in tempo 3-1-3-1 (Use Couch/chair)
A2. Single Leg Romanian Deadlift in tempo 3-1-3-1
10 | 16 | 2"

note: 8 L/ 8 R and use DB/KB if available

B. Thors Runday
6 sets of:
2:00 @ Moderate Pace
0:30 @ Walking Pace

rest 3:00 then perform

3 sets of
1:30 @ moderate pace
1:00 @ rest
1:30 @ fast pace
1:00 @ rest
1:30 @ fastest pace
1:00 @ rest
2:00 @ easy pace

WOD
05 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 6 January 2021

A. |Bodyweight option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Mountain Climbers
30 Burpees

B. |Odd weight option|18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Double Dumbbell/Kettlebell Thruster
30 Burpees

C. |Barbell option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Overhead Squats
30 Burpees

be comfortable with the uncomfortable…

Mobility: 6 January 2021

"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.

Don't worry if you missed out... All sessions will be recorded!

WOD
04 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 5 January 2021

|Bodyweight|
4 Rounds for quality of:
1 minute Plank Hold on Elbows
1 minute Plank Hold at top of Push Up
1 minute Oblique Reaches (L)
1 minute Oblique Reaches (R)
1 minute Flutter Kicks
Rest as needed

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