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WOD 17-10-2018

WOD

A. 5 sets for quality of:
– 10 Single Arm Ketllebell Row
– 10 Bench Dips
– 20 sec L-Sit hold

1 min rest between sets 


B. 9 min AMRAP of:

– 5 Handstand Push-Ups
– 5 Toes to Bar
– 5 Box Jumps @30/24 inch

 

cfa, amsterdam, crossfit, crossfit amsterdam, 020, wod, amsterdam, oud zuid

WOD 08-09-2018

WOD

A. Sandbag Bearhug Walk 400m.

B. Technique on Toes to Bar

C. For time, 5 rounds of:
  5 Deadlifts 140/100kg
10 Burpees over the bar
15 Toes to bar

amsterdam, wod, workout, real fitness, cfa, crossfit, crossfitamsterdam, crossfit amsterdam

WOD 04-09-2018

WOD

A. Squat mobility & Overhead mobility 10-15 min

B. Tech: Toes to Bar and Overhead Squat 15 min. 

C. 3 rounds for time:
600 m Row
30 Toes to Bar
15 Overhead Squats @60/40kg

loading(1)

WOD 23-08-2018

WOD

A. 8 Rounds of the following Clean complex @5RM
– 1 Hang Squat Clean
– 1 Squat Clean
– 1 Front Squat
(Increase load every round)

B. Lowlands Throwdown Qualifier – 17.1
7 Min. AMRAP of
– 7 Power Cleans 60/40kg
– 7 Toes to Bar
– 7 Box Jumps 60/50cm
– 7 Handstand Push Ups

wallballs

WOD 26-07-2018

WOD

A. (Strict) Press
3|5-8|3″
3-1-x-1

B. 21 Min. EMOM of Quality:
– 1st Min.: 21 Consecutive Double Unders
– 2nd Min.: 15 Toes to Bar
– 3rd Min.: 9 KB Turkish Get Ups 20/16kg

judgeing

WOD 26-06-2018

WOD

A. Mobility & Movement Standards WOD

B. BuddyWOD – You Go, I Go:
3 Rounds of:
– 25 Toes to Bar
– 25 Bar Facing Burpees
– 25 Power Cleans 60/45kg
– 1x 400 Mtr Run
2 Rounds of:
– 25 Toes to Bar
– 25 Bar Facing Burpees
– 25 Power Cleans 60/45kg
– 1x 400 Mtr Run
1 Rounds of:
– 25 Toes to Bar
– 25 Bar Facing Burpees
– 25 Power Cleans 60/45kg

Time Cap: 33 Min.

judge_edith

WOD 24-06-2018

WOD

A. Handstand Practice

B. Reebok CrossFit Games – OPEN 18.1
20 Min. AMRAP of:
– 8 Toes to Bar
– 10 Dumbbell Hang Clean & Jerks 22.5/15kg
– 14/12 Kcal Row

stuk

WOD 13-05-2018

WOD

A. 400 Mtr Bearhug Sandbag Carry
(EMOM of 5 Burpees)

B. Toes to Bar vs Double Unders
2-4, 4-8, 6-16, 8-32, 10-64, etc.
If you’ve to break up, or can’t hang on you’re done!

C. BuddyWOD – You Go, I Go:
24 Min. EMOM of: Sled Drag anyhow!
– Odd Min.: Bud1
– Even Min.: Bud2
Max. Effort for 50 sec, 10 sec to change.
Male: 85kg / Female: 60kg

Note: Bring your speed rope along!

amber

WOD 24-04-2018

WOD

A. Bench Press
4|8-12|’90
3-0-1-0

B. 30-20-10 Reps of:
– Dumbbell Thrusters 2x 15/10kg
– Toes to Bar

judging wallballs

WOD 03-03-2018

WOD

A. Mobility & Movement Standards WOD

B. 10 Rounds of the following AMRAP:
– 30 Sec. of Toes to Bar
– 30 Sec. Rest
– 30 Sec. of Ring or Parallel Bar Dips
– 30 Sec. Rest
– 30 Sec. of Deadlifts BWkg
– 30 Sec. Rest
– 30 Sec. of Handstand Push Ups
– 30 Sec. Rest

Note: Score is total of reps!