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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
11 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 March 2020

A. Kettlebell Turkish Get Up
6 | 6 | 2 "

note: 3 left/ 3 right

B. Muscle Up Technique

C. 9 min AMRAP of:
5 Ring Muscle Ups
10 Sandbag Over the Shoulder

Power-Up

Powerlifting: 12 March 2020

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

B. Deadlift
3 | 5-8 | 3" in tempo 4-0-1-1

C. Split Squat
3 | 10 | 3" in tempo C-1-1-1

D1. Arnold Press
3 | 10 | '60

D2. Ring Row
3 | 10 | '60

WOD
07 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 March 2020

Mikkos Triangle Modified into a 40 minute EMOM of:
1st Minute: Kettlebell Swings 32/24 kg
2nd Minute: Row Calories
3rd Minute: Ski Erg Calories
4th Minute: Rest

note: Athlete to choose a number and hold each round

WOD
27 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 February 2020

For time of 21 - 15 - 9 reps of:
Wall Balls
Chest to Bar
Thruster 50/35 kg
Box Jumps 24/20 inch
Kettlebell Swings 24/16
Power Clean 50/35 kg

note: RX + 32/24 kg Kettlebell

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
31 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 February 2020

In partners for time of:
200 Double Unders
50 Double Kettlebell Clean and Jerk 24/16 kg
50 Calorie Row
200 Double Unders
50 Double Kettlebell Clean and Jerk 24/16 kg
50 Calorie Row
30 Sandbag Over Shoulder 65/45 kg

Just lift odd shit

Strongman: 1 February 2020

A. Atlas Stone to Shoulder
Find a heavy set

B. Back Squat
- Find a heavy Rep
- 2 | ME | 3" @ 75%

C. Buddy WOD; 10 Rounds for Time of:
- 2 Legless Rope Climbs
- 10 Reps Bench Press @ 80% 1RM

WOD
29 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 January 2020

A. Dumbell Bench Press
8 | 5 | 2"

B. 18 min Alternating EMOM of:
1st Minute: Sandbag Hold
2nd minute: Push Up
3rd minute: 50 meter Double Kettlbell Front Rack Walk
4th minute: Ski Erg Calories 18/15
5th minute: 50 meter Double Kettlebell Farmers Carry
6th minute: Rest

Power-Up

Powerlifting: 30 January 2020

A. Power Clean
Find your 1 RM

B. Front Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1

C1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Dumbbell Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

WOD
18 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 January 2020

A. Pause Push Jerk
6 | 4 | 2"

note: Pause 3 seconds in dip

B. 14 minute AMRAP of:
10 Burpees
10 Abmat Sit Ups
10 Kettlebell Goblet Squats
10 Handstand Push Ups

BENCHMARK
17 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 January 2020

Buddy WOD

For time:
400 m Buddy Run
120 Kettlebell Swings 32/24 kg
400 m Buddy Run
12 Rope Climbs
400 m Buddy Run
12 Rope Climbs
400 m Buddy Run
120 Kettlebell Swings 32/24 kg
400 m Buddy Run

Just lift odd shit

Strongman: 18 January 2020

A. Clean + Push Press + Jerk
- Find heavy set
- 4 | 1 | 2" @ 90%

B. Front Squat
3 | 3-5 | 3"

C. Buddy Wod
5 Rounds For Time of:
- 20 Dumbbell Push-up / Row 22,5 /15 kg
- 50 m Walking Lunge 22,5/15 kg
- 20 Cal Ski- Erg

LET'S SET THE BAR

BENCHMARK: MURPH

At 14:00 we'll be kicking of with the infamous benchmark WOD "MURPH"
This WOD will be for e..... all donations.... 

MURPH

For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

Start and end the workout with a mile run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

Score is the time it takes to complete all the movements, including both runs.

Good Times for “Murph” (source)
– Beginner: 63-71 minutes
– Intermediate: 47-58 minutes
– Advanced: 36-41 minutes
– Elite: <35 minutes

Scaling
Beginner

“Half Murph”
1/2 mile Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1/2 mile Run
(no weight vest)

Intermediate (A)
Perform full “Murph” without a weight vest

Intermediate (B)
Perform “Half Murph” with a weight vest (20/14 lb)

__________________________________________________________

Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."

"Murph" has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as "Memorial Day Murph."

The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).

The workout made its first appearance in the 2015 CrossFit Games Championships (athletes partitioned the work), then again in the 2016 Games (athletes were required to do it unpartitioned).

Tips and Strategy: If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of "Cindy." It's the most efficient way to partition such a high volume of reps.

Intended Stimulus: While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you've altered the stimulus and lost the requisite intensity - meaning you should consider scaling.

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WOD
04 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 January 2020

30 minute Fight Gone Bad Style for max reps of:
1st minute: Toes to Bar
2nd minute: Sandbag over the Shoulder 65/45 kg
3rd minute: V-Ups
4th minute: Kettlebell Swings 32/24 kg
5th minute: Calorie Row
6th minute: Rest

note: Work in groups of 4 pax

WOD
29 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 December 2019

A. Overhead Squat
7 | 2 | '90

B. 21-18-15-12-9 of:
Kettlebell Swing 32/24 kg
Burpee Box Jump Overs

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