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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

WOD
22 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 23 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.

Option A | Bodyweight |
For time of:
200 Jumping Lunges
note: every minute athlete to perform 5 Burpees

Option B | Odd Object |
For time of:
100 Alternating DB/KB Snatch
note: every minute athlete to perform 5 Burpees

Option C 
For time of:
100 Barbell Thrusters
note:
- every minute athlete to perform 5 Burpees
- athlete to choose weight, move in sets of 6-8 reps each round

be comfortable with the uncomfortable…

Mobility: 23 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
21 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 22 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.

Option A | Bodyweight | 
5 Rounds for quality of:

1 minute Plank Hold on Elbows
1 minute Plank Hold at top of Push Up
1 minute Left Side Plank
1 minute Right Side Plank

note: rest as needed between sets

Option A | Tuesday | Runday
4 sets of:
2 minute Run @ Moderate pace
1 minute rest
2 minute Run @ Fast pace
1 minute rest
2 minute @ moderate pace

note: rest 2 minutes between sets

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DROP IT LIKE IT'S HOT
21 December 2020 | by CrossFit Amsterdam
WOD
20 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 21 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. 

Option A | Barbell |
For time, of:
100 Hang Power Cleans
100 Shoulder to Overhead
Every 2 minutes including 0:00 perform 8 Burpees!

Option B | Odd Object |
For time, of:
100 Dumbell/Kettlebell Shoulder to Overhead (5R/5L)
100 Dumbbell/Kettlebell Goblet Squat
Every 2 minutes including 0:00 perform 8 Burpees!

Option C | Bodyweight |
For time, of:
100 Chair/Fixed Object Dips
150 Sit Ups
Every 2 minutes including 0:00 perform 8 Burpees!

be comfortable with the uncomfortable…

Mobility: 21 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
19 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 20 December 2020

Option A - Sunday Runday
2 sets of:
5 minute Run @ Moderate pace
1 minute rest
2 minute Run @ Fast pace
1 minute rest
3 minute @ Moderate pace

note: Rest 3 minutes between sets

Option B - Odd Object Sunday
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 Unbroken Reps of
Kettlebell Swings/ Hanging DB Power Cleans

*No Zoom sessions on Sunday

WOD
19 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 19 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. 

Option A | Bodyweight |
2 x 10 minute AMRAP with 4 minutes rest between sets of:

10 AirSquats
10 Burpees
10 Alternating Pistol Squats
10 Burpees

Option B | Odd Object |
2 x 10 minute AMRAP with 4 minutes rest between sets of:

10 Object Shoulder to Overhead (L)
10 Burpees
10 Object to Shoulder to Overhead (R)
10 Burpees

Option C | Barbell |
2 x 10 minute AMRAP with 4 minutes rest between sets of:

10 Hang Power Clean and Press (Empty Barbell)
10 Burpees
10 Overhead Squat (Empty Barbell)
10 Burpees

WOD
17 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 18 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. 

Option A | Bodyweight | Re-Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats

Option B | Odd object| Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats
5. Kettlebell Swings

Option C | Barbell | Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats
5. Barbell Hang Power Cleans/ DB Hang Power Clean & Jerks

be comfortable with the uncomfortable…

Mobility: 18 December 2020

"ZOOM-IN" in at 08:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
16 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 17 December 2020

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

| Bodyweight |
Every 3 minutes for 30 minutes:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips
5 Handstand Push Ups/ 10 Pike Push Ups/ 2 Wall Walks

be comfortable with the uncomfortable…

Mobility: 17 December 2020

"ZOOM-IN" in at 08:00 h!
Don't worry if you missed out... All sessions will be recorded!

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DROP IT LIKE IT'S HOT
16 December 2020 | by CrossFit Amsterdam
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