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Reebok CrossFit 020  CrossFit Box in Amsterdam

WOD 17-07-18

3 Rounds for time: (Compare to 17-07-17)

70 Situps

60 KB Swings 24/16kg Comp 32/24kg

50 Alt KB snatches 24/16kg Comp 32/24kg

40 Pushups

Build-up: Individually adjusted by coach

WOD 16-07-18 (Compare to: 16-07-17)

A: 12 min AMRAP

200m Run

5 Frontsquats 40/30kg Comp 60/40kg

7 Backsquats 40/30kg Comp 60/40kg

5 (Strict) HSPU’s *3 min Rest

B: 12 min AMRAP

200m Run

5 Frontsquats 50/35kg Comp 70/50kg

7 Backsquats 50/35kg Comp 70/50kg

5 (Strict) HSPU’s *3 min Rest

C: 12 min AMRAP

200m Run

5 Frontsquats 60/40kg Comp 80/55kg

7 Backsquats 60/40kg Comp 80/55kg

5 (Strict) HSPU’s

Build-up: Individually adjusted by coach

ENDURANCE WOD (Compare to: 16-07-17)

2 Rounds of:

700m Run at your 1k PR pace

300m Run at recovery pace *2 min Rest

5 Rounds of:

100m Sprint

100m Jog *2 min Rest

2 Rounds of:

700m Run at your 1k PR pace

300m Run at recovery pace

Last day of the Beach Throwdown today and three RCF020 teams competing. In the Bravo division our boys Jako and Tom ended 8th.
In the Alpha division the girls Karin and Melanie ended up on the podium in 3th place! 🥉
Fanny and Esti took 8th after 3 days of competition and 8 events. Really good job of all our athletes and a really nice weekend at the beach Scheveningen!! Up to next year 💪🏻 and more teams!
#beachthrowdown2018 #beachthrowdown #teamRCF020 #reebokcrossfit020 #girlsgonewod #reeboknl #nocompromise #no1supplements #020webshop #cftoimpress #seeyounextyear

WOD 15-07-18 (Compare to: 15-07-17) “Adam Brown”

RX: 4 Rounds of 12 reps per station

Comp: “Adam Brown” 😉

Build-up:

Individually scaled by coach

WOD 14-07-18 (Compare to 14-07-17)

A: 10 min “Death by” Hang Power Cleans 50/35kg Comp 80/55kg

B: 10 min

Find your 1 RM Hang Power Clean

C: 10 min “Death by” Hang Power Cleans (AHAP) (Note: if you cannot complete the reps inside the minute anymore, stick to a number you can keep up, or scale the weight to continue.) Build-up:

Individually adjusted by coach

YES!!!! 3rd place in the Delta Devision for Annie and Carolin at the Beach Throwdown! AWESOME job ladies!!! Hard work and fun made this a perfect buddy-team 💪🏼💪🏼
You’ve set the standard, now let’s cheer our other athletes on the remaining days.
Like and comment to Congratulate Annie and Carolin.

#NOcompromise
#020supplements #020boxprogramming #020webshop
#3rdplace #Beachthrowdown #Buddyteam #020takingover #TeamGerUsa #moretocome #proud #hardworkpaysoff #Shelifs #Strongisthenewsexy #sunsoutbunsout
#bemorehuman #bemore020 #alwaystraining #reeboknl #barbellbutcher

WOD 13-07-18 (Compare to 13-07-17)

35 min Buddy-team AMRAP

1 (legless) Ropeclimb

10 Over the Boxjumps 24″/20″

12 Russian KB Swings 28/20kg Comp 32/24kg

14 Wallballs 20/14# (Tag-team style: Tag and switch after a full round)

Build-up: Individually adjusted by coach

WOD 12-07-18 (Compare to 12-07-17)

40 min EMOTM for completion and weight

Min 1: 10/8 Cal Row + 2 Benchpress

Min 2: Rest (Work in buddy-teams, set your heavy 2 in the warm-up and try to keep your weight for the whole protocol.) Build-up: Individually adjusted by coach

Beachthrowdown finals this weekend!!! Come and support and cheer our 020-buddy-teams on! 4 020-teams going to battle on the beach; with coach Karin and Melanie, Esti and Fanny, Jako and Tom and Carolin and Annie.
For details check:
http://beachthrowdown.com
#beachthrowdown #Competitionteam #020forlife #Reeboknl #Bemorehuman #No1 #NoCompromise #020supplements #wedontbreakthembutmakethem #Dontshowthemwhatyoucandobutshowthemwhattheycando

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