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WOD
02 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 3 May 2019

A. 4 rounds of:
10 Ketllebell Side-bends ( 10 reps per side )
30 seconds Hollow-hold
30 seconds Arch-hold

1 minute rest between rounds

B. 3 minute  AMRAP of :
10 Power Snatches 40/30 kg
30 Double Unders

3 minutes rest

3 minute AMRAP of :
8 Hang Power Snatches 40/30 kg
30 Double Unders

3 minutes rest

3 minute AMRAP of :
6 Squat Snatches 50/35 kg
30 Double Unders

BENCHMARK
01 May 2019 | by Jarno

LET’S SET THE BAR

Benchmark: 2 May 2019

A. 31 group synchronized Burpees

B. Movement preperation for the WOD

"Mickey's Birthday-WOD"

C. 18 minute AMRAP of:
100 Double Unders
30 Deadlifts 70/50 kg
25 Barfacing Burpees
20 Dumbbell Snatches 22.5/15 kg
15 Toes to Bar
10 Pistol Squats

Power-Up

Powerlifting: 2 May 2019

A. Back Squat
3 | 3 | 3” in tempo C-0-X-1

B. Press
5 | 5 | 3” in tempo C-0-X-1

C. Power Clean
5 | 3 | 3”

D1. Split squats
3 | 10L+10R | ’60 in tempo C-0-1-0

D2. Dips
3 | 10 | ’60 in tempo 1-0-1-0

NEWS
01 May 2019 | by Dustin

On Saturday the 27th of May, the community at CrossFit Amsterdam celebrated the birthday of King Willem Alexander with a big team workout. The workout was as follows: 60 minute AMRAP of:Part A - As many meters as possible on the rower.One person on the team always rowing. Part B - AMRAP10 Deadlift...

WOD
30 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 1 May 2019

A. 4 rounds for quality of:
Max effort Pull-ups ( strict )
Max effort Push-ups

90 seconds rest between rounds

B. For time, 2 rounds of:
800 m. Row
200 m. Run
60 seconds of Plank-hold

MEMBER OF THE MONTH
30 April 2019 | by Jarno

MEMBER OF THE MONTH

Marnu Breitenbach

Member Since September 2018

"This guy is always smiling, always walks through the door with a great attitude and is easy to coach. For a guy who hasn't done alot of CrossFit he had a fantastic Open. Absolute pleasure having him in the box."

WOD
29 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 30 April 2019

A. 4 rounds of:
200 m Kettlebell Front Rack carry 2 x 16/12 kg
50 seconds Sandbag Bearhug Hold

B. Jerk drive
5 | 3 | '90

C. Split Jerk
3 | 2 | 2" with a 2 seconds hold in catch position

D. Finisher
20 Dumbbell Snatches 22.5/15 kg
30 Burpee Box Jump-overs 24/20 inch

It’s Gymnasty

Gymnastics: 30 April 2019

A. Kick-up into 2 seconds Handstand-hold
5 | 3 | 1"

B. Box Rocks with Pike
3 | 10 | 1"

C. Handstand Practice

D. Angled Wall Handstand-hold
3 | ME | 2"

E. Box HSPU
3 | 8 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 30 April 2019

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

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

C. Deadlift
1 | 5 | 0” in tempo C-1-X-1

D1. Pull-ups
3 | 10 | 2” in tempo 1-0-1-0

D2. Upright Rows
3 | 10 | 2” in tempo C-0-1-0

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
29 April 2019 | by Jarno
WOD
28 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 29 April 2019

A. 10 minutes EMOM of:
9/6 Calories Row
2 Toes to Bar

Note: add 1 Toes to Bar every round

B. 2 rounds of a 5 minute AMRAP, with a 5 min rest inbetween rounds, of:
4 Squat Cleans 70/50 kg
3 Front Squats 70/50 kg
2 Rope Climbs

WOD
27 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 28 April 2019

A. 4 Rounds for time of:
10 V-Ups
10 Toes Touch
10 Leg Raises

note: 1 min. rest between rounds

B. With a timecap of 10 minutes, perform 12-10-8-6-4 reps for time of:
Power Cleans 50/35 kg
Thrusters 50/35 kg
Burpees over the Bar

3 minutes rest

7 minutes AMRAP of:
10-15-20-25-30 reps
Wall Balls 20/14 lbs
Cal Row

BENCHMARK
25 April 2019 | by Jarno

LET’S SET THE BAR

Benchmark: 26 April 2019

A. Skill/ Tech work on:
Buttefly Pull-ups

B. Build up to a heavy 5 RM Thruster

"CrossFit Games Open 19.5"

C.  CrossFit Games Open 19.5
33-27-21-15-9 reps for time of:
Thrusters 42.5/30 kg
Chest to Bar Pull-ups

note: timecap of 25 minutes

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