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WOD
24 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 February 2019

A. 12 min. EMOM of:
- odd minutes: 3 Front Squats
- even minutes: 6 Back Squats

note: use 79% of your 1 RM Front Squat for both lifts

B. Skill/ Tech work on:
Toes to Bar

C. Finisher of:
50 Toes toes Bar, every time you have to break up your set you perform 10 WallBalls 20/ 14 lbs.

note: timecapped at 5 min.

WOD
23 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 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. 14 min. AMRAP of:
1 Rope Climb (add 1 Rope Climb every round)
10 Dumbbell Snatches 22.5/ 15 kg
10 1-Arm Dumbbell Push Press
10 Burpees over the Dumbbell

WOD
22 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 February 2019

A. BuddyWOD for time:
400 m. Partner Run
12 Rope Climbs
800 m. Partner Run
40 Hand Stand Push-ups
800 m. Partner Run
40 Bar Muscle-ups
800 m. Partner Run
100 Toes to Bar
400 m. Partner Run

LET’S GET PHYSICAL

Strongman: 23 February 2019


A. Turkish Get-up
3 | 3L + 3R | 3”

B. Find your 1RM Power Clean in 20 min

C. Power Clean Kalsu
100 Power Cleans for time 70/50 kg
with EMOM 3 Burpees over the Bar

WOD
21 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 February 2019

A. "CF Open 18.1"
20 min. AMRAP of:
8 Toes to Bar
10 Dumbbell Hang Clean & Jerks
12 cal. Row

CrossFit Games Qualifiers

Benchmark: "CrossFit Open 19.1"

Benchmark: "CrossFit Open 19.1"

15 minute AMRAP of:
19 Wallballs 20/14 lbs
19 Calories Row

WOD
20 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 February 2019

A. Stationary Lunges
4 | 8 | 2" ( L+R=1 )

B. Skill/ Tech work on:
Back Squat without usage of a Squatrack

C. Complex of:
1 Hang Squat Clean
2 Front Squat
3 Back Squat

LET’S GET PHYSICAL

Powerlifting: 21 February 2019

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

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

C1. Dumbbell Press
3 | 10L + 10R | 30’

C2. Seal Row
3 | 10 | 30’

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...

Crossfit community, crossfit, crossfit amsterdam, amsterdam, instax, picturewallCrossfit community, crossfit, crossfit amsterdam, amsterdam, instax, picturewall
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

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
18 February 2019 | by CrossFit Amsterdam
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