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Crossfit, CrossFit Community, CrossFit Amsterdam, CFA, CRossFitAmsterdam, Amsterdam, Community, shotby PIXRXCrossfit, CrossFit Community, CrossFit Amsterdam, CFA, CRossFitAmsterdam, Amsterdam, Community, shotby PIXRX
NEWS
01 January 2018 | by Jarno

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
23 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 24 March 2019

A. Movement standards for the WOD

The Seven
B. 7 Rounds for time
7 Handstand push ups
7 Thrusters 60/45
7 Knees to elbows
7 Deadlifts 110/75
7 Burpees
7 Ketllebell Swings 32/24
7 Pull ups

WOD
21 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 22 March 2019

CF Games Open 19.5

A. Morning Session: 19.4; for time:
3 rounds of:
10 Snatches
12 Bar-facing Burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 Bar Muscle-ups
12 Bar-facing Burpees

Note: Timecap of 12 minutes.

WOD
20 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 21 March 2019

A. 14 minute EMOM of:
on the odd minutes: 8 Dumbbell Rows (8L + 8R)
on the even minutes: 8 Dumbbell/ Kettlebell strict Presses

B. Skill/ Tech work on:
Kipping and Buttefly Pull-ups


C. 20 minutes EMOM of:
on the odd minutes: Row for Max calories for 30 sec.
for the remaining time perform an unbroken set of ME Pull-ups.
on the even minutes: rest

Score is nr. of calories on the Rower

LET’S GET PHYSICAL

Powerlifting: 21 March 2019

A. Deadlift
5 | 5 | 3” in tempo C-1-1-1

B1. Dumbbell Bench Press
3 | 8 | '60 in tempo C-0-1-0

B2. Dumbbell Row
3 | 8L + 8R | '60 in tempo C-0-1-0

C1. Sandbag Squats
3 | 15 | ‘60

C2. Dips
3 | ME | '60

WOD
19 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 20 March 2019

A. 15 minutes to find your heaviest Power Clean

B. 3 minutes AMRAP of:
85% of your heaviest Power Clean (found in part A.)

C. For time ( TC 20 minutes )
150 Double Unders
100 Med Ball Cleans 20/14 lbs
50 Plate Ground to OverHead 20/15 kg
25 Burpees over the Plate
400 m. Run with Plate

WOD
18 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 19 March 2019

A. 12 minutes EMOM of:
1st minute: 1 Legless Rope Climb
2nd minute: 10 V-ups
3rd minute: Max reps Push-ups

B. 3 minutes AMRAP of:
3-6-9-12 etc.
Overhead Squats 50/35 kg
Burpees over the Bar

3 minutes rest

3 minutes AMRAP of:
3-6-9-12 etc.
Front Squats 60/45 kg
Burpees over the Bar

3 minutes rest

3 minutes AMRAP of:
3-6-9-12 etc.
Back Squats 70/50 kg
Burpees over the Bar

LET’S GET PHYSICAL

Gymnastics: 19 March 2019

A. Ring Swing with Pull
4 | 5 | 1"

B. Muscle-ups; negative transition
3 | 5 | 3"

C1. Ring Dips
C2. Pull-ups (weighted)
3 | 5-8 | 3"

LET’S GET PHYSICAL

Powerlifting: 19 March 2019

A1. Dumbbell Press
3 | 5L + 5R | '60 in tempo 1-0-1-0

A2. Pull-up
3 | 8 | '60 in tempo 1-0-1-0

Breathing Squats Training
B1. Back squat
2 | 20 | 0” in tempo 4-0-X-1 @10RM

B2. Dumbbell Pull-Over
2 | 10 | 5-8” in tempo 3-0-X-1 @20RM

WOD
17 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 18 March 2019

A. Wall Climbers
5 | 3 | '90

B. Handstand Hold
3 | '20 | 1"

C. Skill/ Tech work on:
Handstand Push-ups

D. 10 minute AMRAP of:
Ascending ladder 2-4-6-8-10 etc. reps of:
Handstand Push-ups
Hand-release Push-ups

WOD
16 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 17 March 2019

A. Deadlifts
5| 5 @70%| 3"

B. Back Squats
4 | 4 @70% | 3"
3 | 3 @75% | 2"
2 | 2 @85% | 2"

C. Finisher of:
50/ 35 calories Ski-erg
40 Box Jump-overs 24/20 inch

WOD
15 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 16 March 2019

A. Warm up and Skill work on:
Snatches and Rope Climbs

B. For time in teams of 3 ( TC 35 minutes )
120 Power Snatches 35/25 kg
120 Box Jump-overs 24/20 inch
12 Rope Climbs
90 Power Snatches 40/30 kg
90 Box Jump-overs 24/20 inch
9 Rope Climbs
60 Power Snatches 50/35 kg
60 Box Jump-overs 24/20 inch
6 Rope Climbs
30 Power Snatches 60/45 kg
30 Box Jump-overs 24/20 inch
3 Rope climbs

Male female teams can use 2 Bars and 2 boxes

WOD
14 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 15 March 2019

A. Crossfit Games Open 19.3

THIS IS IT

Benchmark: "CrossFit Games Open 19.4"

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Benchmark: "CrossFit Games Open 19.4"

WOD
13 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 14 March 2019

A. Bench Press
8 minutes to find your 5 RM

B. Bench Press
3 | ME | 3" @70% of your 5 RM

C. For time ( TC 35 minutes )
10-15-20-25-30-25-20-15-10 reps of:
Calories on the  Ski-erg
Double Unders

note:
- perform 5 Shuttle Sprints ( 10 m. ) at the end of each set of Double Unders.
- RX Double Unders must be unbroken. Every trip on the Doubles is a 200 m. Run penalty, performed immediatly.

LET’S GET PHYSICAL

Powerlifting: 14 March 2019

A. Deadlift
5 | 5 | 3” in tempo C-1-1-1

B1. Dumbbell Bench Press
3 | 8 | '60 in tempo C-0-1-0

B2. Dumbbell Row
3 | 8L + 8R | '60 in tempo C-0-1-0

C1. Kettlebell Box Step-Up
3 | 8L + 8R| 0”

C2. Box Dips
3 | 12 | '60

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