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WOD
08 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 September 2019

A. Alternating 12 min EMOM of:
on the Odd minutes perform: 3 Front Squats
on the Even minutes perform: 6 Back Squats

note: Same weight for both lifts

B. 8 rounds for time of :
8 Hang Squat Snatches 40/30 kg
30 Double Unders

WOD
07 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 September 2019

A. 40 minute EMOM:
1st minute: 50 seconds Sandbag Bearhug-Hold
2nd minute: 15 Toes to Bar
3rd minute: 20/15 Push Ups
4th minute: 15/12 Calories Ski-erg
5th minute: 15 Kettlebell Swings 24/16 kg
6th minute: 18/15 Calories Row
7th minute: 15 Box Jump Overs 24/20 inch
8th minute: Rest

note: Working in pairs and each pair starts on a different station

WOD
06 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2019

In team of 3 pax
A. for time:
1600m Run together

then 5 rounds of:
40 Push-Ups
15 Power Cleans 70/50 kg

then
2000m Row

then 5 rounds of:
40 Push Ups
15 Deadlifts 120/90 kg

note: Work can commence when first person returns from Run

WOD
05 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 September 2019

A. Snatch Grip Push Press
5 | 3 | 2"

B. Snatch Balance
5 | 2 | 2"

C. For time 21/15/9 reps of :
Toes to Bar
Overhead Squats 60/40 kg
Box Jumps 24/20 inch

WOD
04 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 September 2019

Today is the great Freddie Mercury's Birthday.

I don't believe in Peter Pan, Frankenstein or Superman
All I wanna do is bicycle, bicycle, bicycle
I want to ride my bicycle, bicycle, bicycle

A. 3 x Supersets of Maximum Effort of:
Handstand Push-ups
Strict Pull-ups
1 min Plank Hold

B. Dumbbell Bench Press
4 | 8 | 2"

C. 4 rounds of 3 mins on/3 mins off of:
Buy in: 
20/15 Calories on the Ski-erg 
then in remaining time: Max Effort Calories Row

note: Work in Pairs

Power-Up

Powerlifting: 5 September 2019

A. Back Squat
4 | 1-3 | 3” in tempo 4-1-X-1

B. Shoulder Press
3-5 | 3-5 | 3” in tempo C-1-X-1

C1. Split Squat
3 | 8-12 | ‘90 in tempo 1-0-1-0

C2. Dip
3 | 8-12 | ‘90 in tempo 1-0-1-0

athlete, crossfit, crossfitamsterdam, amsterdam, drop it like it's hot, crossfit athlete, crossfit photography
DROP IT LIKE IT'S HOT
04 September 2019 | by CrossFit Amsterdam
BENCHMARK
03 September 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 4 September 2019

DT

5 rounds for time of:
12 Deadifts 70/45 kgs
9 Hang Power Cleans 70/45 kgs
6 Push Jerks 70/45 kgs

note: Work in pairs with 1 person working and the other judging.

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD
02 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 September 2019

A. Elevated Front Foot Split Squat
5 | 12 | 2" (6 Left / 6 Right)

B. 20 min. Alternating EMOM of:
1st minute : 15 V Sit Ups
2nd minute: 50 sec Sandbag bearhug hold
3rd minute: 50 m Double Kettlebell Front Rack Walk
4th minute: 3 Wall Walks
5th minute: Rest

Power-Up

Powerlifting: 3 September 2019

A. Deadlift
5 | 3 | 3” in tempo 3-1-1-1

B1. Bench Press
3-5 | 1-3 | 0” in tempo 3-1-X-1

B2. Ring Row
3-5 | 5 | 3” in tempo C-1-1-1

C. Front Squat
3 | 6-10 | 3” in tempo C-0-X-1

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
02 September 2019 | by CrossFit Amsterdam
MEMBER OF THE MONTH
02 September 2019 | by CrossFit Amsterdam

MEMBER OF THE MONTH

Robert "Mestkever" Hoogeboom

This guy has more facial hair changes than most people have underwear changes! But whenever he is in the gym he is bound to be giving 100% no matter what the workout is. Leaves the ego at the door and just comes in and gives it all. A long time member he doesn't discriminate at what time he comes in, but usually making his entry in the afternoons. One of our many talented masters athlete that we have in the gym, he is always working to get better. Renowned for rarely wearing a shirt while working out!

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