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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
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
18 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 February 2020

A. Squat Clean
8 | 3 | "90

B. 13 minute AMRAP of:
250 m Row
15 Kettlebell Swings 32/24 kg 
15 Kettlebell Goblet Swings 32/24 kg

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

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
23 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 December 2019

30 minute AMRAP of:
250 m Row
3 Bar Muscle Ups
6 Handstand Push Ups
12 Kettlebell Swings 32/24 kg

Bulk-up!

Christmas Eve!

Different schedule for today due to Christmas Eve.

WOD
22 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 November 2019

Buddy WOD

30 minute AMRAP of:
20 Sandbag Squats
30 Kettlebell Swings 32/24 kg
40 Push Ups
50 Toes to Bar
60 Calorie Row

Just lift odd shit

Strongman: 23 November 2019

A. Kettlebell Snatch
Find your best and heaviest Snatch in 15 minutes

B. Back Squat
3 | 1-3 | 3” in tempo 4-1-X-1

C. Buddy WOD
Descending ladder 20-18-...2 of:
- Kettlebell Snatch 24/16 kg
- Cal Ski-erg
- Double Kettlebell Squats 24/16kg

WOD
28 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 October 2019

A. Hang Power Clean
6 | 3 | 2"

B. 21-18-15-12-9 for time of:
Kettlebell Swings 32/24 kg
Thruster 40/30 kg

It’s Gymnasty

Gymnastics: 29 October 2019

Tabata Hollow Body

Reach Backs (to the wall)
4 | 10 | 1"

Kick-up into handstand
5 | 3 | 1"

Weight Shifts (into Shoulder Taps)
3 | 8 (4L+4R) | 2"

KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 29 October 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

WOD
12 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 October 2019

A. 16 minute Alternating EMOM of:
1st minute: 12 Ring Dips
2nd minute: 8 Sandbag over the Shoulder
3rd minute: 4 Wall Walks
4th minute: Rest

B. 16 minute Alternating EMOM of:
1st minute: 50 Double Unders
2nd minute: 20 Kettlebell Swings 24/16 kg
3rd minute: 18/15 Ski-Erg Calories
4th minute: Rest

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