STAY UPDATED

Hello blog. Hello Wod.

BENCHMARK
13 February 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 14 February 2020

Cupids Chipper

For time of:
400 m Run
25 Power Snatches 40/30 kg
25 Thrusters 40/30 kg
400 m Run
20 Power Snatches 40/30 kg
20 Thrusters 40/30
400 m Run
15 Power Snatches 40/30 kg
15 Thrusters 40/30 kg
400 m Run
10 Power Snatches 40/30 kg
10 Thrusters 40/30
400 m Run
5 Power Snatches kg
5 Thrusters 40/30 kg

Valentine's Day! 
A day associated with love, chocolate, roses and champagne. A day to tell your loved one exactly how special they are. However here at CrossFit Amsterdam we are a little different and most definitely a little strange.  You can tell your loved one how special they are  by doing a load of thrusters, power snatches and running! The day itself has a varied history depending on who you believe. Please be reminded that coaches love chocolate so feel free to shower them with love!

https://www.history.com/topics/valentines-day/history-of-valentines-day-2#section_2

WOD
12 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 February 2020

A. Seal Row
6 | 10 | 2"

B. 8 minute AMRAP of:
5 m Handstand Walk
10 Russian Kettlebell Swings 32/24 kg

Note: Athlete can use heavier KB for Russian Swings

Power-Up

Powerlifting: 13 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
3-5 | 1-3 | '90 in tempo 4-0-X-1

C. Bench Press
3-5 | 3-5 | 3" in tempo 3-0-1-1

D1. Dumbbell Press
3 | 5L+5R | '60

D2. Pull-up
3 | 5 | '60

Quote, Fitness motivation, Fit Quote, quote of the day, CFA, CrossFit, CrossFit Amsterdam, Amsterdam, Oudzuid, Karperweg39, Gym Amsterdam, 020
DROP IT LIKE IT'S HOT
12 February 2020 | by CrossFit Amsterdam
WOD
11 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 February 2020

A. Hang Snatch
6 | 3 | 2"

B. 5 rounds 2 mins on/2mins off:
25/20 Calorie Row Buy in
then Max effort Ski Erg Calories

WOD
10 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 February 2020

A. Dumbbell Bench Press vs Dumbell Row:
5 | 8 | 3"

note: it's a superset with single arm Dumbbell Row 8 L + 8 R

B. 15 min AMRAP of:
3 Wall Ball 20/14 lbs
3 Box Jump Over 24/20 inch
3 Power Clean 50/35 kg

note: add 3 reps each round (3,6,9,12,15,18,21,24 reps)
note: repeat from 24th September 2019

It’s Gymnasty

Gymnastics: 11 February 2020

A. Ring Swing
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C1. Neg. Ring Pull-ups
C2. Ring Push-ups
3 | 5-8 | 2"

D. Straddle ups
4 | 10 | 1"

Power-Up

Powerlifting: 11 February 2020

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

B. Press
3-5 | 5-8 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press
3 | 10 | '60

C2. Dumbbell Row
3 | 10 | '60

D. Hip Thruster
3 | 10 | 2" C-0-1-1

CrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_Rx, Rebecca, Bench PressCrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_Rx, Rebecca, Bench Press
DROP IT LIKE IT'S HOT
10 February 2020 | by CrossFit Amsterdam
WOD
09 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 February 2020

A. Barbell Reverse Stepping Lunge alternating:
5 | 16 | 3"

note: Take Barbell from Rack

B. 5 rounds of 2 minutes on/2 minutes off of:
3 x 10 m sled drag ( Heavish )
then max effort in remaining time of Ski Erg Cal

note: working in partners

WOD
08 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 February 2020

A. Push Press
5 | 6 | 2"

B. For time:
4000 m Row

note: Every 2 minutes Athlete to complete 6 Burpees over the rower

WOD
07 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 February 2020

32 minute AMRAP In Groups of 3pax:
40 Ring Push Ups
40 Kettlebell Swings 32/24 kg
40 Ski Erg Calories
40 Deadlifts 90/70 kg
40 Burpees Over the Bar
40 Pull Ups

note: 1 partner to be running 400m at all times

Just lift odd shit

Strongman: 8 February 2020

A. Muscle Clean + Strict Press
Find a heavy Rep in 15 Minutes

B. Back Squat
- Find a heavy Rep
- 2 | ME | 3" @ 80%

C. 20 min AMRAP of:
- 12 Double Kettlebell Deadlifts 32/24kg
- 9 Double Kettlebell Cleans
- 6 Double Kettlebell Jerks

note: you do 1 Round, I do 1 Round

WOD
06 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 February 2020

5 Rounds for time of:
25 Overhead Squat 40/30 kg
25 Calorie Row
15 Shoulder to Overhead 40/30 kg
15 Burpee Box Jump Overs 24/20 "

<< < 16 17 18 19 20 21 22 PAGE 19 OF 75