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WOD
02 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 December 2021

A. Overhead Squat 3-5 | 5-8 | 3"

B. Max Bar Muscle-ups in 4 minutes

Rest 2 minutes, then,

Complete as many repetitions as possible in 8 minutes of:
30 Double-unders
8 Single-arm Dumbbell Push Presses (left arm)
8 Single-arm Dumbbell Push Presses (right arm)
8 Lateral Burpees over the Dumbbell

WOD
01 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 minute AMRAP of:

5 Cal Echo Bike (only use of arms)
10 Push-ups

3 minutes rest

4 minute AMRAP of:

10 Cal Ski-erg
10 Toes to Bar

3 minutes rest

4 minute AMRAP of:

15 Cal Row
10 Box Jumps 60/50 cm

WOD
30 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 December 2021

A. Power Cleans 5 | 2 | 2"

B. Front Squats 3-5 | 3-5 | 3"


C. 5 Rounds for time of:
9 V-Ups
15 Thrusters 40/30 kg
21 Double Unders

WOD
29 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 November 2021

A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"

B. 12 minute EMOM of:

Odd minute: 12-15 Cal Row
Even minute: 20 Kettlebell Swings

Power down... :(

No Powerlifting & Gymnastics

Unfortunately due to the Government restrictions we can't give any Specialty Classes for the upcomming three weeks. 

CrossFit 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
29 November 2021 | by CrossFit Amsterdam
WOD
28 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 November 2021

A. Back Squat 3-5 | 3-5 | 3"

B. Deadlift
1-2 | 5 | 3"

C. 60 toes-to-bars for time
*perform 6-10 burpees at the start of each minute

WOD
27 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 November 2021

A. Muscle up practise

B. 5 rounds for time of:

15 m. Dumbbell Front-Rack Lunges
20 Pull-ups

WOD
26 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 November 2021

in groups of 3 athletes
10 rounds of 4 minute AMRAP of:

1 min ME Ground to Overhead 60/40 kg
1 min ME Burpee Box Jump-overs
1 min ME Cal Ski-erg
1 min Rest (Together)
Each athlete does each element for 1 minute
Rotate till all 3 elements are done by each athlete
Followed by 1 min of rest together.

WOD
26 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 November 2021

BUDDY WOD
in groups of 3 athletes

8 rounds of a 4 minute AMRAP of:

1 min ME Ground to Overhead 60/40 kg
1 min ME Burpee Box Jump-overs
1 min ME Cal Ski-erg
1 min Rest (Together)

Each athlete does each element for 1 minute
Rotate till all 3 elements are done by each athlete
Followed by 1 min of rest all together.

CrossFit 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
26 November 2021 | by CrossFit Amsterdam
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