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WOD
19 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 February 2019

A. Deadlifts
4 | 5 | 2" in tempo 3-0-1-1

The CrossFit Open in 2012 was billed as "Where grassroots meets greatness." The event touted competing with "hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach Regionals and fight for a chance to make it to the Reebok CrossFit Games." Open workout 12.4 was announced on March 14, 2012.

Benchmark: "CrossFit Open 12.4"

Benchmark: "CrossFit Open 12.4"

AMRAP in 12 minutes of:

150 WallBalls 20/ 14 lbs
90 Double Unders
30 Muscle-ups

https://games.crossfit.com/workouts/open/2012#workoutsTab4

NEWS
19 February 2019 | by CrossFit Amsterdam

test your fitness

The OPEN is upon us!!!

The CrossFit Open is a global event. Over the years, the five-week celebration and competition have developed to reflect a growing sport and our international community. And since the inaugural workout release in 2011, the Open announcements have been a celebrated rallying point for the CrossFit com...

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NEWS
19 February 2019 | by CrossFit Amsterdam

New website

We are LIVE!

Ladies and gentleman of the Crossfit Amsterdam community. It is with great pleasure that we introduce you to the new and improved CFA website.  After recently returning from a short holiday it’s fair to say that the website has returned in fantastic shape - tanned, healthy and full of pin...

WOD
18 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 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

B1. 5 min. AMRAP of:
21 cal. Row
21 Thrusters 50/ 35 kg
21 Chest to Bar Pull-ups

3 min. rest

B2. 5 min. AMRAP of:
15 cal. Row
15 Thrusters 40/ 30 kg
15 Toes to Bar

3 min. rest

B3. 5 min. AMRAP of:
9 cal. Row
9 Thrusters 30/ 25 kg
9 Pull-ups

LET’S GET PHYSICAL

Powerlifting: 19 February 2019

A. Deadlift
3 | 1-3 | 4” in tempo 4-0-1-1

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

C1. Split Squats
3 | 10L + 10R | 0’

C2. Pull-ups
3 | 10 | 0’

C3. Dips
3 | 10 | 2”

LET’S GET PHYSICAL

Gymnastics: 19 February 2019

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

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

C. Chest to Ring Pull-ups
Transition from toes
3 | 3-5 | 3"

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

E. V-ups
Tabata

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DROP IT LIKE IT'S HOT
18 February 2019 | by CrossFit Amsterdam
WOD
17 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 February 2019

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

B. 25 min. EMOM of:
10 Burpees

WOD
16 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 February 2019

A. Press
3 | 10 | '90

B. Push Press
3 | 10 | '90

C. Skill/Tech work on:
Ring Muscle-up

D. 8 min. EMOM of:
- odd minutes: 3 Ring Muslce-ups
- even minutes: 16/ 12 cal. Ski-erg

WOD
15 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 February 2019

A. 14 min. EMOM of:
- odd minutes: 50 m. Sandbag Bearhug Walk
- even minutes: Kettlebell Front Rack Hold 2x 16/ 20 kg

B. Buddy WOD!
Buddy nr. 1  does the 3 min. AMRAP, as soon as he/she finishes Buddy nr. 2 kicks off on the same 3 min AMRAP. 

B1. 3 min. AMRAP of:
35 Double Unders
5 Power Snatches 50/ 35 kg

3 min. rest

B2. 3 min. AMRAP of:
35 Double Unders
5 Hang Power Snatches 60/ 45 kg

3 min. rest

B3. 3 min. AMRAP of:
35 Double Unders
5 Squat Snatches 70/ 50 kg

3 min. rest

B4. 3 min. AMRAP of:
35 Double Unders
5 Hang Squat Snatch 75/ 52.5 kg

LET’S GET PHYSICAL

Strongman: 16 February 2019


A. Power Clean
3-5 | 2 | 3”

B. Shoulder Press Overload Stripping
Start with 5 RM in tempo C-0-1-0
Deload 5-10 % just before faillure
Keep going, until you made 60 reps

After 5-8 minutes: Repeat!

C. Yoke Race

20 min AMRAP of:
50 m. Yoke Carry @1,5 x Body Weight

WOD
14 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 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. For time:
10 Pull-ups
20 Lunges ( L+R=2 )
30 Squats
2000 m. Row
15 Pull-ups
30 Lunges
45 Squats
1000 m. Row
20 Pull-ups
40 Lunges
60 Squats
500 m. Row

note: Pull-ups must be performed strict!

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DROP IT LIKE IT'S HOT
14 February 2019 | by CrossFit Amsterdam