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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.

BENCHMARK
06 March 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

WOD: 7 March 2020

Happy Birthday Edwin!

37 minute Partner AMRAP of:
200 Double Unders
20 Bar Muscle Ups
30 Dumbbell Devils Press 22.5/15kg
40 Dumbbell Power Clean 22.5/15kg
400 m Partner Run

 

Just lift odd shit

Strongman: 7 March 2020

A. Dumbbell Shoulder to Overhead
- Find a heavy set L+R

B. Deadlift
- Find your 5RM in tempo C-1-1-1

C. Buddy WOD, for time:
- 100 Dumbbell Snatch 30/22,5 kg
- 100 Cal Ski-erg
- 100 Dumbbell Clean & Jerks 30/22,5 kg
- 100 Sandbag Squats @AHAP
- 100 m Sled Drag Fw/ Bw @BW

WOD
25 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 February 2020

A. Hang Power Snatch EMOM every 2 minutes:
7 | 3 | 2"

B. 3 rounds of 3 mins on/3 mins off of:
3/2 Rope Climbs
20/15 Calorie Ski Erg
then max effort Overhead Squats 60/40 kg

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
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

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
03 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 January 2020

Team WOD!

in groups of 3 pax, perform a 35 minute AMRAP of:
150 Double Unders
15 Rope Climbs
50 Squat Cleans 70/50 kg

note: 1 partner to run 400 m.

Just lift odd shit

Strongman: 4 January 2020

A. Turkisch Get-up
Build up in weight every set of: 5-4-3-2-1 L+R

B. Push Press
3-5| 1-3 | 3"

20 min EMOM of:
1st min: ME Power Cleans 80/60kg
2nd min:ME Sandbag Squats
3rd min: ME Push-ups
4th min: rest

note: Quality above Quantity

WOD
26 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 December 2019

For time of:
1600 meter Run
75 Pull Ups
30 Snatches 60/40 kg
10 Rope Climbs

WOD
23 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 November 2019

40 minute EMOM of:
1st minute: 18/15 Calorie Ski-Erg
2nd minute: 10 Burpee Box Jump Overs
3rd minute: 18 Dumbbell Hang Power Clean and Jerks 22.5/15 kg
4th minute: 20/15 Push-Ups
5th minute: 50 second Sandbag Hold
6th minute: 18/15 Calorie Ski-Erg
7th minute: 3 Rope Climbs
8th minute: Rest

note: Work in Groups of 4 people

WOD
21 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 November 2019

A. Bench Press (D):
5 | 5 - 8 | 3 "

note: If athlete didn't complete C from Thursday please do this instead

B. 5 Rounds for time of:
3 Rope Climbs
25 Overhead Stepping Lunges 20/15 kg
400 m Run

WOD
01 November 2019 | by CrossFit Amsterdam

SCARY AS F*CK

HALLOWEEN WOD: 2 November 2019

Dressed up, and working in pairs!

35 minute AMRAP of:
8 Rope Climbs
50 Calorie Row
20 Devils Press 22.5/15 kg
30 Chest to Bar Pull Ups
40 Box Jumps 24/20 inch

note: Break up work anyway you like

Just lift odd shit

Strongman: 2 November 2019

A. Cluster
Find 1RM, then cluster+thruster 5 | 1 | 2” @ 90%

B. Bench Press
3 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Wod
3 Rounds for Time:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @ BW

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