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WOD
03 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 4 January 2021

Option A | Bodyweight |
3 x 8 minute AMRAP of:
10 Tuck Jumps/ Box Jumps
10 Push Ups
10 Alternating Leg V-Sit Ups
rest 2 minutes between AMRAP's


Option B | Odd Object |
3 x 8 minute AMRAP of:
10 Tuck Jumps/ Box Jumps
10 Push Ups (1 Arm on Object)
10 Alternating Leg V-Sit Ups
rest 2 minutes between AMRAP's

be comfortable with the uncomfortable…

Mobility: 4 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
02 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 3 January 2021

*No Zoom sessions on Sundays

Option A | 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

Option B | Odd Object Sunday |
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 Unbroken Reps of:
Kettlebell Swing/ Hanging DB Power Clean

Option C | Bodyweight Sunday |
2 x 7 minute AMRAP's of:
Burpees!

note: rest 3 minutes between rounds

BENCHMARK
01 January 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 2 January 2021

Deck of Death

Complete the Deck For Time!
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps (24/20 in)

Card value determines the number of reps (face cards = 10, Aces = 11).
Jokers = 15 Burpees

Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps.
Card value = number of reps (face cards = 10, Aces = 11).

fuck you, corona, 2020, 2021, covid, new year, new oppertunities, crossfit, cfa, crossfit amsterdam, 020
DROP IT LIKE IT'S HOT
31 December 2020 | by CrossFit Amsterdam
Quote, Fitness motivation, Fit Quote, quote of the day, CFA, CrossFit, CrossFit Amsterdam, Amsterdam, Oudzuid, Karperweg39, Gym Amsterdam, 020
DROP IT LIKE IT'S HOT
30 December 2020 | by CrossFit Amsterdam
WOD
29 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 December 2020

Option A | Bodyweight |
A1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges

rest 2 minutes, then perform

A2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch, table etc)

Option B | Odd Object |
B1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges with Object

rest 2 minutes, then perform

B2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch,table etc)

WOD
28 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 29 December 2020

Option A | Bodyweight |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips/ Dips on Stairs

Option B | Odd Object |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Alternating Arm Ground to Overhead

Option C | Barbell |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Barbell Ground to Overhead

BENCHMARK
27 December 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

HOME Benchmark: 28 December 2020

"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.

ZACH TELLAR

For time:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Complete the work in the order written, starting each new segment with 10 burpees.

Score is the time it takes you to complete all the repetitions—650 reps in total.

be comfortable with the uncomfortable…

Mobility: 28 December 2020

"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.

WOD
26 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 27 December 2020

Sunday Runday.
3 Sets of:
1 minute @ moderate pace
1 minute @ easy/jog pace
1 minute @ fast pace
1 minute @ easy/jog pace
1 minute @ moderate pace
1 minute @ easy/jog pace
1 minute @ fast pace
1 minute @ easy/jog pace

BENCHMARK
23 December 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

HOME WOD: 24 December 2020

"ZOOM-IN" at 10:00 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.

12 days of Christmas! | odd object|
1. Wall Walk
2. 30 second Plank Hold
3. Gecko Push Ups
4. Cossack Squat
5. Back Extensions
6. Alternating Shoulder Tap
7. Goblet Squat
8. Shoulder to Overhead
9. Push Up
10. V-Sit Up
11. Burpee
12. Thrusters 12 per arm

12 days of Christmas! | body weight |
1. Wall Walk
2. 30 second Plank Hold
3. Gecko Push Ups
4. Cossack Squat
5. Back Extensions
6. Alternating Shoulder Tap
7. Jumping Air Squat
8. Alternating Jumping Lunge
9. Push Up
10. V-Sit Up
11. Burpee
12. Pistols

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