Hello blog. Hello Wod.
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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.
CrossFit Benchmark Hero WOD
Every last Saturday of the month we let our community choose which Hero CrossFit Benchmark workout we'll be doing... "Severin" was the winner for February: SEVERIN For Time:50 Strict Pull-Ups 100 Hand-Release Push-Ups 5 km Run Wear a Weight Vest (20/14 lb) U.S. Army Sergeant First Class Severin W. S...
LET’S SET THE BAR
Benchmark: 23 December 2019
20 minutes to establish your 3 Rep MAX of:
note: Doesn't have to be touch and go.
30 Clean and Jerks for time 60/40 kg
Power Cleans or full Cleans are acceptable. Athlete may re-set after the Clean or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. However Snatches are not allowed.
Times for “Grace”
– Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <4 minutes
“Grace” is one of the fastest CrossFit Benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
30 clean and jerks for time (Men: 115 lb / Women: 75 lb)
30 clean and jerks for time (Men: 75 lb / Women: 55 lb)
LET’S GET PHYSICAL
WOD: 19 December 2019
A. 20 minutes to find your 3 Rep MAX of:
B. 16 minute EMOM of:
1st minute: Double Kettlebell Front Rack Walk
2nd minute: Handstand Push Ups
3rd Minute: Sandbag over the Shoulder
4th minute: Rope Climbs
Powerlifting: 19 December 2019
Find your 1RM of:
- Back Squat
- Shoulder Press
PICS OR IT DIDN'T HAPPEN...
The Open 20.2
Well that was it for week nr. 2! A simple, but oh so effective... Triplet! a 20 minute AMRAP of:- 4 Dumbbell Thrusters (50 lbs / 35 lbs)- 6 Toes-To-Bars- 24 Double-Unders Enjoy this selection of pictures!The rest will follow this week on our FB page. So make sure to check it out here. We'r...
PICS OR IT DIDN'T HAPPEN
The Open 20.1
Well that was a brutal start of The Open! An easy couplet... that didn't feel easy at all. 10 Rounds of:- 8 Ground to Overhead 95/65 lbs- 10 Burpees over the Bar Time capped on 15 minutes. This set of pictures is just a quick showcase of the Fun we had on 20.1...Rest of the pictu...
(even though it's still 2019)
CrossFit Open 2020
Well you might be thinking what are you guys talking about we have already done the open for this year! Well you aren’t wrong and I guess you aren’t right either.If you haven't been following the recent changes to the CrossFit Games Rules and landscapes - don't stress, you don't need to....
test your fitness
The OPEN is upon us!!!
The CrossFit Open is a global event. Over the years, the five-week celebration and competition have developed to reflect a growing sport and our international community. And since the inaugural workout release in 2011, the Open announcements have been a celebrated rallying point for the CrossFit com...