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WOD
05 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 March 2019

A. Re-Test your Deadlift
Find your 1 RM

B. 25 minute EMOM of:
1st minute: 3 Rope Climbs
2nd minute: 15 Dumbbell Thrusters 22.5/15 kg
3th minute: 12 Handstand Push-ups
4th minute: 25 Ab Mat Sit-ups
5th minute: Rest

CrossFit, Open, The reebok CrossFit Open, 19.2, CrossFit Amsterdam, CrossFit Athlete
NEWS
05 March 2019 | by CrossFit Amsterdam

The CrossFit Open 19.2 Recap

Almost the perfect test of fitness!

Heavy Squat Cleans we meet again. Friday the 1st of March, another open workout and in the spirit of CrossFit it was another repeat from previous years. Anyone who has done this workout previously knew the pain that was coming! Apparently your reward for getting fitter was an opportunity to do more...

WOD
04 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 March 2019

A. 4 Rounds for time of:
10 V-Ups
10 Toes Touch
10 Leg Raises

note: 1 minute rest between rounds

B1. Tech/ Skill work on the following Complex of:
1 Power Snatch
1 Squat Snatch

B2. 10 minutes to find your best Complex of B1.

C. Finisher for time:
20 Box Jumps
15 Box Overs
10 Burpee Box Jumps
5 Burpee Box Jump-overs

LET’S GET PHYSICAL

Powerlifting: 5 March 2019

A1. Shoulder Press
3 | 5 | '60 in tempo 1-0-1-0

A2. Pull-Up
3 | 5 | '60 in tempo 1-0-1-0

Breathing Squats Training
B1. Back squat
2 | 20 | 0” in tempo 4-0-X-1 @10RM

B2. Dumbell Pull-Over
2 | 10 | 5-8” in tempo 3-0-X-1 @20RM

LET’S GET PHYSICAL

Gymnastics: 5 March 2019

A. Ring Swing with Pull
4 | 5 | 1"

B. Muscle-ups; negative transition
3 | 5 | 3"

C. Ring Dips
Transition from Box
3 | 5-8 | 3"

D. Pull-ups (weighted)
3 | 5-8 | 3"

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
04 March 2019 | by CrossFit Amsterdam
WOD
03 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 March 2019

A. Re-Test your Back Squat
Find your 1 RM

B. 6x 2 minute AMRAP of:
7 Wall Balls 20/14 lbs
7 Toes to Bar
7 Power Cleans 60/45 kg
7 Push Jerks 60/45 kg
7 Burpees over the Bar
Max calories Row

note: 2 minute rest between rounds, score is total calories Row

WOD
02 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 March 2019

A. for time 10-8-6-4-2 reps of:
Suitcase Deadlifts (left + right counts as 1 rep) 60/ 45 kg
After each round 50 m. Suitcase Walk

B. 20 minute AMRAP of:
10 Kettlebell Push Press (1 arm) 24/16 kg
10 Kettlebell Swings 24/16 kg
10 Kettlebell Snatch (1 arm) 24/16 kg

WOD
01 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 March 2019

A. Warm up drills for running and teaching how to run the best way with odd objects.

our own...

Benchmark: "The Buddy Odd Run"

CrossFit Amsterdam's Benchmark: "The Buddy Odd Run"

For time:
800 m. Buddy Carry (anyhow)
400 m. Buddy Run - Backwards (tied together)
400 m. Buddy Run holding 1 Sandbag together and both Buddies holding individualy 1 Bumperplate (15/10 kg) in pinchgrip in the other hand.  
800 m. Buddy Run with Jerrycan 3/4 filled up with water
400 m. Buddy Run with Log
400 m. Buddy Run - Backwards (tied together)
800 m. Buddy Carry (anyhow)

LET’S GET PHYSICAL

Strongman: 2 March 2019


A. Power Snatch
3-5 | 2 | 2”

B. Back Squat
3 | 5 | 3” in tempo C-1-X-1

C. Chesticles
EMOM till failure!
Perform 1 Rep of Bench Press @60/ 35 kg

note: add 5/ 2.5 kg every minute until minute 9, after that start adding 2,5 kg every minute until faillure!

WOD
28 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 March 2019

For the morning group we'll be (re-)doing last weeks Open WOD! 

A. CrossFit Games Open 19.1
15 minute AMRAP
19 Wall Balls 20/14 lbs
19 calorie Row

The open

Benchmark: "CrossFit Games Open 19.2"

Benchmark: "CrossFit Games Open 19.2"

AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:

25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
25 Toes-to-Bars
50 Double-Unders
13 squat cleans (185/115 lb)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)

Time Cap: 20 minutes

PHOTOS
28 February 2019 | by CrossFit Amsterdam

The Open

Pics of 19.1

Well that was fun!  19.1 is in the books as "a tall man's workout!" 15 minute AMRAP of: - 19 WallBalls - 19 Calories Row Let's see what 19.2 will bring!

WOD
27 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 February 2019

A. Stationary Lunges
4 | 8 | 2" ( L+R=1 )

B. 10 Rounds of:
12 WallBalls 20/ 14 lbs
6 Burpee Box Jump-overs 30/ 24 inch

LET’S TEST YOUR STRENGTH!

Powerlifting: 28 February 2019

"Test Day"

Find your 1RM of:
- Back Squat
- Bench Press

Reps %1RM Rest
5 20 30"
4 40 60"
3 60 90"
2 75 120"
2 85 150"
1 90 180"
1 95 210"
1 100 240"
1 102 240"
1 104 240"
1 106 240"