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WOD
20 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 January 2020

A. Overhead Squat
6 | 3 | 2"

B. Five rounds for time of:
20 Calorie Row
10 Thrusters 50/35 kg

It’s Gymnasty

Gymnastics: 21 January 2020

A.Kipping Swing
4 | 3 | 1"

B. False Grip Bar hold
3 | ME | 2"

C1. Ring Row
C2. Dips
3 | 5-8 | 2"

D. Pike ups
4 | 10 | 1"

Power-Up

Powerlifting: 21 January 2020

A. Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

B. Back Squat
3-5 | 6-10 | 3" in tempo 4-0-1-0

C1. Pull-up
1-3 | 10 | '60

C2. Dip
1-3 | 10 | '60

C3. Sandbag Squats
1-3 | 10 | '60

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DROP IT LIKE IT'S HOT
20 January 2020 | by CrossFit Amsterdam
WOD
19 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 January 2020

A. Power Clean
10 | 4 | '90

note: Power Clean 75-85%

B. 12 minute AMRAP of:
12 Burpee Box Jump Overs 24/20 inch
12 Chest to Bar Pull Ups
12 Alternating Dumbbell Hang Power Clean and Jerk 22.5/15 kg

note: 6 left/6 right for Dumbbell Hang Power Clean and Jerk

WOD
18 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 January 2020

A. Pause Push Jerk
6 | 4 | 2"

note: Pause 3 seconds in dip

B. 14 minute AMRAP of:
10 Burpees
10 Abmat Sit Ups
10 Kettlebell Goblet Squats
10 Handstand Push Ups

BENCHMARK
17 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 January 2020

Buddy WOD

For time:
400 m Buddy Run
120 Kettlebell Swings 32/24 kg
400 m Buddy Run
12 Rope Climbs
400 m Buddy Run
12 Rope Climbs
400 m Buddy Run
120 Kettlebell Swings 32/24 kg
400 m Buddy Run

Just lift odd shit

Strongman: 18 January 2020

A. Clean + Push Press + Jerk
- Find heavy set
- 4 | 1 | 2" @ 90%

B. Front Squat
3 | 3-5 | 3"

C. Buddy Wod
5 Rounds For Time of:
- 20 Dumbbell Push-up / Row 22,5 /15 kg
- 50 m Walking Lunge 22,5/15 kg
- 20 Cal Ski- Erg

LET'S SET THE BAR

BENCHMARK: MURPH

At 14:00 we'll be kicking of with the infamous benchmark WOD "MURPH"
This WOD will be for e..... all donations.... 

MURPH

For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

Start and end the workout with a mile run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

Score is the time it takes to complete all the movements, including both runs.

Good Times for “Murph” (source)
– Beginner: 63-71 minutes
– Intermediate: 47-58 minutes
– Advanced: 36-41 minutes
– Elite: <35 minutes

Scaling
Beginner

“Half Murph”
1/2 mile Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1/2 mile Run
(no weight vest)

Intermediate (A)
Perform full “Murph” without a weight vest

Intermediate (B)
Perform “Half Murph” with a weight vest (20/14 lb)

__________________________________________________________

Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."

"Murph" has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as "Memorial Day Murph."

The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).

The workout made its first appearance in the 2015 CrossFit Games Championships (athletes partitioned the work), then again in the 2016 Games (athletes were required to do it unpartitioned).

Tips and Strategy: If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of "Cindy." It's the most efficient way to partition such a high volume of reps.

Intended Stimulus: While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you've altered the stimulus and lost the requisite intensity - meaning you should consider scaling.

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WOD
16 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 January 2020

For time of:
70 Double Unders
35 Burpees
70 Double Unders
35 Wall Balls 20/14 lbs
70 Double Unders
35 Deadlift 100/75 kg
70 Double Unders
35 Burpees
70 Double Unders
35 Wall Balls 20/14 lbs
70 Double Unders
35 Deadlift 100/75 kg

WOD
15 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 January 2020

A. Bench Press
5 | 5 | 2"
*After the last set drop the weight down to to 75% and perform a ME (max effort set)

B. For time; 2 sets of 4x 500 m. Row:
- Rest 30 seconds in between each Row.
- Rest 3 mins in between sets

Power-Up

Powerlifting: 16 January 2020

A. Power Clean
3-5 | 1 | 2" @ 90%

B1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

B2. Seal Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

C1. Split Squat
3 | 10L+R | '60

C2. Dumbbell Press
3 | 10L+R | '60

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DROP IT LIKE IT'S HOT
15 January 2020 | by CrossFit Amsterdam
BENCHMARK
14 January 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 15 January 2020

A. Deadstop Deadlift
4 | 10 | 3"

FRAN

21-15-9 Reps, for time, of:
Thrusters 42.5/30 kg

Pull Ups


“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”—Greg Glassman, owner and founder of CrossFit Inc.

"Fran" is arguably the most famous of the original six CrossFit "Girls" WODs. It was first posted on the CrossFit Main Site as the workout of the day for November 21, 2004, but it was created by Glassman years earlier (in the 1970's) to help him build conditioning as a competitive gymnast.

A September 2013 CrossFit Journal article stated: "not only does ["Elizabeth," "Diane" and "Fran"] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athlete's handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends."

Watch "The Story of Fran."

Tips and Strategy: Prior to "3...2...1...GO!" pick a tough (yet realistic) rep scheme that allows you to go fast. If unbroken sets isn't appropriate for your fitness level yet, try this: Break the sets of 21 into 3 sets of 7 reps; break the sets of 15 into 2 sets of 8 and 7 respectively; and go unbroken on the sets of 9. Rest minimally during breaks.

Intended Stimulus: "Fran" should be fast and light. During the WOD, you should (at least once) wonder why the hell you agreed to this.

source: www.crossfit.com

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NEWS
14 January 2020 | by CrossFit Amsterdam

We often read the news or watch graphic images of events happening in the world right now. Often we sit back and feel helpless and ask ourselves what can we do to help.As you may be aware there are large parts of Australia that have been burned  as the largest fire seen by this generation continues...

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