Posts

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. 

______

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, photographer.

WOD 29-10-2018

Workout of the Day

A. Skill/Tech work on: “Butterfly Pull-Ups”

B. Kettlebell Windmill
3 | 8 | 1″

C. For time:
50 WallBalls 20/14 lbs.
50 Pull-Ups
35 WallBalls
35 Pull-Ups
20 WallBalls
20 Pull-Ups
___
Related:
– Kettlebell Windmill by Guru: Steve Cotter
Butterfly Pull-Ups by CrossFit.com

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 27-10-2018

Workout of the Day:

A. For time:
– 75 m. of Bearcrawl
– 75 m. of “Reverse” Bearcrawl

B. 4 rounds for time of:
– 25 Hand Released Push-Ups
– 15 Bar Facing Burpees
– 5 Clusters (= Squat Clean + Thruster) @70/ 50 kg. 

_____

Related: Cluster demo by Matt Chan

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 24-10-2018

WOD

A. Skill work on the “Muscle Up”
– kip
– hips to rings
– transitioning
– kip the dip

B. For time:
– 9 Muscle Ups
– 19 Cal Ski-erg
– 7 Muscle Ups
– 17 Cal Ski-erg
– 5 Muscle Ups
– 15 Cal Ski-erg

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 20-10-2018

WOD

A. For time, 10-8-6-4-2 reps of the following couplet:
– Suitcase Deadlifts with farmer handles @70/ 50kg (L+R=1)
– 50 m. Suitcase Farmer Walk.

B. For time, 20-15-10-5 reps of the following couplet:
– Tyre Flips
– Jump in-out the Tyre

 

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, coach,

WOD 15-10-2018

WOD

A. Core strength, 5 rounds of 3 min. EMOM’s, without rest between rounds, of the following Triplet:
– 1st min.: 25 Russian Twist each side 20/14 kg
– 2nd min.: 20 Med Ball Sit-ups 20/ 14 kg
– 3rd min.: 50 sec. Sandbag Bearhug Hold

B. For time:
– 2 km. Row
– 10 rounds of Chest to Bar “Cindy” (5 C2B Pull-ups, 10 Push-ups, 15 Squats)

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,

WOD 13-10-2018

WOD

A. 12 min. EMOM of:
– 10 Sandbag over the Shoulder
– 60 m. Kettlebell Waiterswalk 16/12kg

B. Buddy WOD, for time 50-40-30-20-10 reps of the following:
– Cal Row
– Cal Ski-erg

After each round Run 400 m. together with your Buddy, carrying one 25/15kg plate. 

Note: BuddyWOD is based on You go – I go…. meaning you may split up the reps however you and your Buddy may choose. But each transition you and you Buddy have to perform 10 US kettlebell swing 32/24, before moving on. 

 

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

WOD 10-10-2018

WOD

A. Deadlift
Find your 10 RM. Perform 3 sets of 10 reps. Rest as needed between sets. 

B. For time:
– 1600 m Run
– 30 Pull-ups
– 1200 m Ski-erg
– 20 Chest to Bar Pullups
– 800 m Row
– 10 Bar Muscle Ups
– 400 m Run Backwards

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

WOD 07-10-2018

WOD

A. Front Squats
5 | 6 | 2’ in 1-3-1-0

B. For time:
150 Double Unders
100 Cal Row
25 Burpee Box Jump Overs
25 Chest to Bar Pull-ups
150 Double Unders