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NEWS
01 January 2018 | by CrossFit Amsterdam

In 2009 we opened the doors of the first CrossFit box in Amsterdam. Our box! Since then we are building on the brand and our awesome community. We have the best team of coaches. They know everything about CrossFit and have a huge passion for teaching and helping athletes improve their skills.

WOD
19 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 February 2020

A. Alternating Leg Barbell Box Step Up
6 | 10 | 2"

B. 5 rounds of 2 minutes on/ 2 minutes off:
4 x 10 m Double Dumbbell Front Rack Lunges
then Max Effort Sandbag to Shoulder

Power-Up

Powerlifting: 20 February 2020

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

B. Front Squat
4 | 2 | '90 in tempo 4-0-X-1

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

D. Renegate Row
3 | 10 | 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

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
05 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 February 2020

A. Bench Press Tabata
1. 70% of 1 Rep Max
2. Rest
3. 60% of 1 Rep Max
4. Rest
5. 50% of 1 Rep Max
6. Rest

B. 15 minute AMRAP of:
200 m Run
15 Ring Dips
30 Air Squats

Power-Up

Powerlifting: 6 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 | 6-10 L+R | 0"

D2. Pull-up
3 | 6-10 | 2"

WOD
04 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 February 2020

A. Deadstop Deadlift
7 | 3 | 2"

B. 3 rounds of 3 mins on/3 mins off of:
250/200 m Row
3/2 Rope Climbs
In remaining time Max Effort of Double Dumbbell Front Squat

WOD
30 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 January 2020

For Time:
15 Cal Row
15 Toes to Bar
15 Wall Balls
15 Cal Row
15 Toes to Bar
15 Wall Balls
15 Deadlifts 100/70 kg
15 Cal Row
15 Toes to Bar
15 Wall Balls
15 Deadlifts 100/70 kg
15 Handstand Push Ups
15 Cal Row
15 Toes to Bar
15 Wall Balls
15 Deadlifts 100/70 kg
15 Handstand Push Ups
15 Bar Facing Burpees

WOD
25 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 January 2020

4 rounds for time of:
15 Deadlifts 100/70 kg
15 Hand Stand Push Ups
15 Lateral Burpees
15 Wall Balls 20/14 lbs
400 m Run

WOD
21 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 January 2020

A. Deadstop Deadlift
5 | 8 | 3"

B. 12 minute AMRAP of:
35 Double Unders
25 Air Squats
15 Toes to Bar

WOD
16 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 January 2020

For time of:
70 Double Unders
35 Burpees
70 Double Unders
35 Wall Balls 20/14 lbs
70 Double Unders
35 Deadlift 100/75 kg
70 Double Unders
35 Burpees
70 Double Unders
35 Wall Balls 20/14 lbs
70 Double Unders
35 Deadlift 100/75 kg

BENCHMARK
14 January 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 15 January 2020

A. Deadstop Deadlift
4 | 10 | 3"

FRAN

21-15-9 Reps, for time, of:
Thrusters 42.5/30 kg

Pull Ups


“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”—Greg Glassman, owner and founder of CrossFit Inc.

"Fran" is arguably the most famous of the original six CrossFit "Girls" WODs. It was first posted on the CrossFit Main Site as the workout of the day for November 21, 2004, but it was created by Glassman years earlier (in the 1970's) to help him build conditioning as a competitive gymnast.

A September 2013 CrossFit Journal article stated: "not only does ["Elizabeth," "Diane" and "Fran"] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athlete's handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends."

Watch "The Story of Fran."

Tips and Strategy: Prior to "3...2...1...GO!" pick a tough (yet realistic) rep scheme that allows you to go fast. If unbroken sets isn't appropriate for your fitness level yet, try this: Break the sets of 21 into 3 sets of 7 reps; break the sets of 15 into 2 sets of 8 and 7 respectively; and go unbroken on the sets of 9. Rest minimally during breaks.

Intended Stimulus: "Fran" should be fast and light. During the WOD, you should (at least once) wonder why the hell you agreed to this.

source: www.crossfit.com

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