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WOD
26 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 min rest between rounds

B. Death by Thrusters and Pull-ups
Start every 2 min. and add 1 rep for every exercise
First 2 min start with:
5 Thrusters 40/ 30 kg
5 Pull-ups

Skull, CFA, Athlete, CrossFit, CrossFit Amsterdam
NEWS
26 February 2019 | by CrossFit Amsterdam

Changes to Schedule

Upcoming Saturday & Sunday

Due to CrossFit Headquarters hosting a Level 1 Weightlifting Course on Saturday 2nd and Sunday 3rd March in the box, there will be some minor changes to the class schedule. All classes will commence at the normal time, however will meet in front of the whiteboard in Hall 3. We thank you for your p...

WOD
25 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 February 2019

A. Overhead Squat
3 | 5 | 2" in tempo 2-2-1-0

B. 25 min. to find your daily max on the following Complex:
1 Hang Squat Snatch
1 Snatch
2 Overhead Squats

LET’S TEST YOUR STRENGTH!

Powerlifting: 26 February 2019

"Test Day"

Find your 1RM of:
- Deadlift
- Shoulder 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"



LET’S GET PHYSICAL

Gymnastics: 26 February 2019

A. Ring Swing with Pull
4 | 3 | 1"

B. Russian Dip on box
5 | 2 | 1"

C1. Chest to Ring Pull-ups
Transition from Box

C2. Ring Dips
3 | 3-5 | 3"

D. Dragonfly
4 | 10 | 1"

LET’S GET PHYSICAL

Powerlifting: 26 February 2019

Test Day

Find your 1RM of:
- Deadlift
- Shoulder 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”

LET’S GET PHYSICAL

Gymnastics: 26 February 2019

A. Ring Swing w. Pull

4 | 3 | 1"

B. Russian Dip on box

5 | 2 | 1"

C1. Chest2Ring Pull-ups
Transition from Box
C2. Ring Dips

3 | 3-5 | 3"

D. Dragonfly

4 | 10 | 1"

CrossFit, The Open, CrossFit Amsterdam, Amsterdam, Community, 19.1, Reebok CrossFit Games
NEWS
25 February 2019 | by CrossFit Amsterdam

The CrossFit Open 19.1 Recap

The tall man's workout!

On Friday the 22nd of February the CrossFit Open kicked off with 45 CFA members deciding that wall balls and rowing would be a fun way to spend their evening.  With many members experiencing the atmosphere of Friday Night Lights for the first time, they weren’t disappointed. With a 15 m...

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DROP IT LIKE IT'S HOT
25 February 2019 | by CrossFit Amsterdam
WOD
24 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 February 2019

A. 12 min. EMOM of:
- odd minutes: 3 Front Squats
- even minutes: 6 Back Squats

note: use 79% of your 1 RM Front Squat for both lifts

B. Skill/ Tech work on:
Toes to Bar

C. Finisher of:
50 Toes toes Bar, every time you have to break up your set you perform 10 WallBalls 20/ 14 lbs.

note: timecapped at 5 min.

WOD
23 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 February 2019

A. Bench Press
8 min. to find your 5 RM

B. Bench Press
3 | ME | 3" @70% of your 5 RM

note: After each set, immediately perform max reps Push-ups

C. 14 min. AMRAP of:
1 Rope Climb (add 1 Rope Climb every round)
10 Dumbbell Snatches 22.5/ 15 kg
10 1-Arm Dumbbell Push Press
10 Burpees over the Dumbbell

WOD
22 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 February 2019

A. BuddyWOD for time:
400 m. Partner Run
12 Rope Climbs
800 m. Partner Run
40 Hand Stand Push-ups
800 m. Partner Run
40 Bar Muscle-ups
800 m. Partner Run
100 Toes to Bar
400 m. Partner Run

LET’S GET PHYSICAL

Strongman: 23 February 2019


A. Turkish Get-up
3 | 3L + 3R | 3”

B. Find your 1RM Power Clean in 20 min

C. Power Clean Kalsu
100 Power Cleans for time 70/50 kg
with EMOM 3 Burpees over the Bar

WOD
21 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 February 2019

A. "CF Open 18.1"
20 min. AMRAP of:
8 Toes to Bar
10 Dumbbell Hang Clean & Jerks
12 cal. Row

CrossFit Games Qualifiers

Benchmark: "CrossFit Open 19.1"

Benchmark: "CrossFit Open 19.1"

15 minute AMRAP of:
19 Wallballs 20/14 lbs
19 Calories Row

WOD
20 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 February 2019

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

B. Skill/ Tech work on:
Back Squat without usage of a Squatrack

C. Complex of:
1 Hang Squat Clean
2 Front Squat
3 Back Squat

LET’S GET PHYSICAL

Powerlifting: 21 February 2019

A. Back Squat
3-5 | 1-3 | 4” in tempo 4-0-1-1

B. Bench Press
3-5 | 1-3 | 4” in tempo 3-0-1-1

C1. Dumbbell Press
3 | 10L + 10R | 30’

C2. Seal Row
3 | 10 | 30’