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WOD 13-12-2018

Workout of the Day

A. Kettlebell HALO
2 | 10 | 1″

B. Kettlebell Z-Press
3 | 10 | 1″

C. Skill/Tech work on: Handstand Push-up

D. Test!
– Find your max time in Handstand Hold against the wall (best out of 3 attempts)
– Find your max height of your Box Jump from seated position (best out of 3 attempts)
– Find your max reps in Handstand Push-ups in 2 min. 

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Specialty Class: “PowerLifting”

A. Back Squat
3 | 5-8 | 3″ in tempo 4-0-1-0

B1. Strict Press
3 | 5-8 | 2″ in tempo 3-0-1-0

B2. Pull Up
3 | 5-8 | 2″ in tempo 3-0-1-0

C. Ring Dip
3 | 5-8 | 3″ in tempo 3-0-1-0

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 12-12-2018

Workout of the Day

A. 12 min. EMOM
– odd min.: 50 sec. Sandbag Bearhug Hold
– even min: Double handed WaitersWalk with 2 Kettlebells of 16/ 12 kg. over 50 m.  (2x 25 m.)

B. 2 rounds, with 3 min. rest in between rounds, of:
3 min. AMRAP

400 m. Run (buy-in)
4 Squat Cleans 80/ 60 kg. 
12 Wallballs 20/16 lbs.

rest 3 min.

3 min. AMRAP
400 m. Run (buy-in)
4 Bar Muscle-Ups
12 Deadlifts 80/ 60 kg.

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 11-12-2018

Workout of the Day

A. Back Squats
3 | 10 | 2″ in tempo 1-3-1-0

B. 9 min. AMRAP of:
– 10 Snatches 30/ 25 kg.
– 30 Double Unders

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Related:
– perfect demo of the Back Squat by our friend Mike Cerbus from Power Monkey Fitness. 
– also if you have time, check out this vid of squat Guru’s talking about the importance of the SQUAT! 

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Specialty Class: “PowerLifting”

A1. Front Squat
3 | 5-8 | 2″ in tempo 4-0-1-0

A2. Romanian Deadlift
3 | 5-8 | 2″ in tempo 4-0-1-0

B1. Bench Press
3 | 5-8 | 2″ in tempo 3-0-1-0

B2. Dumbbell Row
3 | 5-8 | 2″ in tempo 3-0-1-0

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Specialty Class: “Gymnastics”

A. Handstand Walk around the Box
3 | ‘180 L + ‘180 R | 2″

B. Press to compression on the Rower
3 | 3 | ’60

C. Reach Backs
4 | 10 | ’30

D. HSPU Negatives (deficit)
3 | 4 x 3 – ’30 | 3″

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 10-12-2018

Workout of the Day

A. 3 Rounds for Reps of:
– ME Strict Toes to bar 
– ME Strict Pull ups

2 min. rest between rounds. 

B. For time, a descending ladder (10-9-8…. till 1) of:
– Ring Dips (high rings)
– Burpee Pull-ups
– Cal Ski-erg

Note: Timecap on 21 min. 

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Related: check out this vid (with Kat Dalecki, Australian CrossFit Regional Athlete) on two versions of the strict Toes to Bar. 

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographe

WOD 09-12-2018

Workout of the Day

A. Snatch Balance
5 | 2 | ’90

B. Drop Snatch
5 | 1 | ’90

C. Overhead Squat
5 | 2 | 2″ in tempo 1-3-1-0

D. Finisher, 5 rounds of:
10 Dumbbell Snatches
5 Burpees over the Dumbbell

note: timecap of 5 min.

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 08-12-2018

Workout of the Day

A. 800 m. Sandbag Bearhug Walk

B. Tabata: Back Extensions

C. 5 min. AMRAP of:
– 4 Thrusters 60/45 kg. 
– 8 Handstand Push-Ups
– 12 Kettlebell Swings 24/ 20 kg. 

2 min. rest

5 min. AMRAP of:
– 4 Kettlebell snatches 24/20 kg. 
– 8 Toes to Bar
– 12 Deadlifts 100/70 kg.

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Specialty Class: “Strongman”

A. Push Jerk
– Find your 1RM in max 20 minutes
– then, only then perform 5 | 2 | 3” @90% of your 1RM

B. Deadlift
Find your 5 RM in 20 minutes!

C. Yoke Buddy Race
10 Rounds for time of:
– 50 m. Overhead Yoke Carry 60/40 kg.

Note: you do 1 round, I do 1 round.

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 06-12-2018

Workout of the Day

A. Front Squats 1 1/3
5 | 5 | 2″

B. 2 rounds for time of:
– 800 m. Ski-erg
– 600 m. Row
– 400 m. Run
– 100 Double Unders

2 min. rest between rounds

Note: for every 10 seconds you end up faster or slower, perform 3 Burpee Box Jump-Overs (all about pasing on this one…)

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Specialty Class: “PowerLifting”

A. Back Squat
3 | 5-8 | 3″ in tempo 4-0-1-0

B1. Strict Press
3 | 5-8 | 2″ in tempo 3-0-1-0

B2. Pull-Ups
3 | 5-8 | 2″ in tempo 3-0-1-0

C. Ring Dip
3 | 5-8 | 3″ in tempo 3-0-1-0

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 05-12-2018

Workout of the Day

Today is a Tech Day. Focus on Quality of movement in these lifts. 

A. Behind the Neck – Press 
in split stands: 3 | 10 | 2″

B. Behind the Neck – Jerk
in split stands: 4 | 3 | 2″

C. Finisher; 5 min AMRAP of:
– 10 (air) Squats
– 8 Box Jumps (24/ 20 inch)

_____
Related: check out Catalyst Athletics with behind the neck Jerk

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 04-12-2018

Workout of the Day

A. 7 min. EMOM:
– odd min: Power Clean
– even min: Squat Clean

B. 3x 5 min. AMRAP’s consisting of:
 B1. 5 min. AMRAP, with a 400 m. buy then perform:
  – 21 Pull-ups
  – 21 Hang Power Cleans 50/ 35 kg.

rest 3 min

 B2. 5 min. AMRAP, with a 400 m. buy then perform:
  – 15 Chest to Bar Pull-ups
  – 15 Power cleans 60/ 45 kg.

rest 3 min

 B3. 5 min. AMRAP, with a 400 m. buy then perform:
  – 9 Bar Muscle-Ups
  – 9 Squat Cleans 70/ 50 kg. 

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Specialty Class: “PowerLifting”

A1. Front Squat
3 | 5-8 | 2″ in tempo 4-0-1-0

A2. Romanian Deadlift
3 | 5-8 | 2″ in tempo 4-0-1-0

B1. Bench Press 
3 | 5-8 | 2″ in tempo 3-0-1-0

B2. Dumbbell Row
3 | 5-8 | 2″ in tempo 3-0-1-0

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Specialty Class: “Gymnastics”

A. Squat Hold (7-10 min)
– Rectus Femoris & Vastus smash

B. Shoulderstand on Paralettes (freestanding)
5 | ’10 – ’20 | 2″

C. Handstand Hold (belly against wall)
3 | ME | 3″

D. Ring Push-ups
2 | 4 x 3 – ’30 | 3″

E. 10 min EMOM
– 5 strict Toes to Bar