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WOD
28 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 March 2019

A. Deadlifts
5| 5 @70% | 3"

B. Push Press
3 | 8 | 2"

C. Push Jerk
3 | 5 | 2"

D. Split Jerk
3 | 3 | 2"

WOD
27 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 March 2019

A. 12 minutes EMOM of:
on the odd minutes: 3 Front Squats
on the even minutes: 6 Back Squats

B. Every 5 minutes for 4 rounds:
3 Power Cleans 90/65 kg
9 Deadlifts 90/65 kg
12 Burpees over the Bar
15/12 Calories Ski-erg

note: score is your slowest round!

LET’S GET PHYSICAL

Powerlifting: 28 March 2019

A. Deadlift
5 | 5 | 3” in tempo C-1-1-1

B1. Dumbbell Bench Press
3 | 8 | '60 in tempo C-0-1-0

B2. Dumbbell Row
3 | 8L + 8R | '60 in tempo C-0-1-0

C1. Sandbag Squats
3 | 20 | 2”

C2. Dips
3 | ME | 2”

Crossfit Amsterdam Open 19.5, Community, Open, Thrusters
NEWS
27 March 2019 | by CrossFit Amsterdam

CrossFit Open Recap 19.5

Crossfit Amsterdam survives another Open! There will be blood!

“And just like that the open is finished, and there is so much we can be proud of! And yet the end of the open can leave us feeling a bit hollow." No matter how much we improved from last year or how much we have improved from where we started, we struggle to always feel satisfied. If we met ...

WOD
26 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 March 2019

A. 4 rounds for quality of:
Maximum effort of strict Pull-ups
rest for 30 sec
Maximum effort of strict Push-ups
rest for 2 minutes

B. 12 minutes AMRAP of:
20 Dumbbell Hang Clean and Jerk 22.5/15 kg (10 L + 10 R)
20 1-Arm Dumbbell Overhead Squats 22.5/15 kg
10 Handstand Push-ups

WOD
25 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 March 2019

A. 10 minutes EMOM of:
9/6 calories Row
2 V-ups

note: add 1 V-up every minute

B. 3 rounds, each for time:
800 m. Row

note: 5 minutes of rest in between rounds 

LET’S GET PHYSICAL

Gymnastics: 26 March 2019

A. Muscle-ups
5 | 2 | 3"

B. Rope Climbs with Legless descent
5 | 2 | 3"

C. Ring Push-up sequence
5 | 5 | 3"

LET’S GET PHYSICAL

Powerlifting: 26 March 2019

A1. Dumbbell Press
3 | 5L + 5R | '60 in tempo 1-0-1-0

A2. Pull-up
3 | 8 | '60 in tempo 1-0-1-0

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

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

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

LET’S GET PHYSICAL

WOD: 25 March 2019

A. 14 minutes EMOM of:
on the odd minutes: 8 Dumbbell Rows (8 L+8 R)
on the even minutes: 8 Dumbbell/ Kettlebell strict Presses

B. 10 minutes to find your daily Max on the following Complex:
1 High Hang Snatch
1 Hang Snatch
1 Full Snatch

C. 8 minutes EMOM of:
your Snatch Complex performed in B., now at 80%

WOD
23 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 March 2019

A. Movement standards for the WOD

The Seven
B. 7 Rounds for time
7 Handstand push ups
7 Thrusters 60/45
7 Knees to elbows
7 Deadlifts 110/75
7 Burpees
7 Ketllebell Swings 32/24
7 Pull ups

WOD
23 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 March 2019

A. Skill/ Tech work on:
Dumbbell Push Press
Sandbag over the Shoulder

B. Team WOD ( TC 40 minutes )
in teams of 3 pax.

150 1-Arm Dumbbell Push Press 25/20 kg ( Area 2 )
150 Sandbag over the Shoulder 65/45 kg ( Area 2 )
400 m. Sled Pull 70/50 kg ( Area 1 )

Note:
- start with a buy-in of 400 m. Buddy-Run
- on the 5th minute perform 50/35 calories on the Ski-erg
- on the 10th minute perform a 400 m. Buddy-Run
- on the 15th minute perform 50/35 calories on the Ski-erg
- on the 20th minute perform a 400 m. Buddy-Run
- on the 25th minute perform 50/35 calories on the Ski-erg
- on the 30th minute perform a 400 m. Buddy-Run
- on the 35th minute perform 50/35 calories on the Ski-erg

WOD
21 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 March 2019

CF Games Open 19.5

A. Morning Session: 19.4; for time:
3 rounds of:
10 Snatches
12 Bar-facing Burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 Bar Muscle-ups
12 Bar-facing Burpees

Note: Timecap of 12 minutes.

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