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WOD 19-01-2019

Workout of the Day

A. 4 rounds for quality, of:
– 1 min. Plank Hold
– 20 Back Extensions
– 20 Sit-ups
– 20 alternating Supermans

rest 1 min. in between rounds. 

B. 12 min. AMRAP of the following triplet:
– 12 Deadlifts 100/ 70 kg.
– 12 Wallballs 20/ 14 lbs. 
– 12 Burpees over the Bar

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Related: the superman exercise by Terrace Physio Plus.
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Specialty Class: “Strongman”

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

B. Buddy Wod
10 Rounds For Time of:
– 50 m. Farmers Walk @1,5 x Body Weight

C. Weighted Push-Ups
3 | 6-10 | 3”

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 17-01-2019

Workout of the Day

A. Skill/ Tech work on:
– “Toes to Bar”

B. TEST: 5 min. AMRAP of Toes to Bar

C. 5 rounds for time of:
– 21/16 cal. Row
– 9 Handstand Push-ups

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Related: check out this video about efficiency on Toes to Bar by Pamela Gagnon (CF Gymnastic staff)
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Specialty Class: “PowerLifting”

A. Back Squat
3 | 2-4 | 3″ in tempo 4-0-1-1

B. Strict Press
3 | 2-4 | 3″ in tempo 3-0-1-1

C1. Weighted Push-Up
3 | 8-12 | 2″ in tempo 3-0-1-1

C2. Ring Row
3 | 8-12 | 2″ in tempo 3-0-1-1

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 15-01-2019

Workout of the Day

A. 15 min to find your best Snatch Complex, which contains the following movements:
– Hang Power Snatch
– Hang Squat Snatch
– Overhead Squat

B. for time:
– 4 – 3 – 2 – 1 reps of Rope Climbs
– 14 – 12 – 10 – 8 reps of Kettlebell Snatches 24/ 16 kg. 
– 24 – 20 – 16 – 12 reps of Kettlebell Swings (US Style) 24/ 16 kg. 

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Related: check out this very clear video by our friend Steve Cotter, how to avoid banging your wrist with the KB Snatch
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Specialty Class: “PowerLifting

A. Deadlift
3 | 3-5 | 3″ in tempo 4-0-1-1

B1. Bench Press
3 | 2-4 | 2″ in tempo 3-0-1-1

B2. Pull Up
3 | 2-4 | 2″ in tempo 3-0-1-1

C. Split Squat
3 | 5L + 5R | 3” in tempo 4-1-1-1

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Specialty Class: “Gymnastics”

A. Ring Swings
6 | 3 | 1″

B. Russian Push-ups
5 | 3 | 1″

C. Negative Ring Pull-ups
3 | 5-8 | 2″

D. Ring Push-ups
3 | 5-8 | 2″

E. Tabata Hollow Rocks

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 14-01-2019

Workout of the Day

A. 12 Min. EMOM of the following couplet:
– Odd min.: 3 Front Squats
– Even min.: 6 Back Squats

note: work @77% of your 1 RM of your Front Squats for both lifts. 

B. For time;
21 – 15 – 9 reps of:
– Shoulder to OverHead 50/ 35 kg.
– Box Jumps 24/ 20 inch.

into 12 – 9 – 6 reps of: 
– Ground to OverHead 60/ 45 kg.
– Box Jumps 30/ 24 inch.

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 12-01-2019

Workout of the Day

A. Press
3 | 8 | “90

B. Push Press
3 | 8 | “90

C. Skill/Tech work on:
Split Jerk

D. 15 min. to find your heaviest double Split Jerk
note: you have to start from the ground (no use of a Squat Rack)

E. Finisher of:
– 10 Burpees
– 10 Hand Released Push-ups
– 10 Burpees
– 10 Hand Released Push-ups
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Specialty Class: “Strongman”

A. Turkish Get-Up
3 | 3L + 3R | 3”

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

C. For Time:
21-15-9 of:
– Kettlebell Snatch (L+R=1) 24/ 16 kg.
– Kettlebell Stepping Lunge (L+R=1) 24/ 16 kg.

9-15-21 of:
– Russian Kettlebell Swing 32/ 24 kg.
– Goblet Squat (L+R=1) 32/ 24 kg.

21-15-9 of:
– Wallballs 20/ 14 lbs.
– Ball Slams 20/ 14 lbs.

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 10-01-2019

Workout of the Day

A. 10-8-6-4-2 reps of the following couplet:
– Suitcase Deadlifts 70/ 50 kg. 
– After each set, perform Suitcase Carry over 50 m. (2x 25 m.) 

B. 20 min. EMOM of:
– 1st min. 18/ 15 cal. Row
– 2nd min. 10 Pull-ups
– 3rd min. 60 Double Unders
– 4th min. 10 Toes to Bar
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Related: check out this vid. about Suitcase Deadlifts, explained very well by our friends from Barbell Shrugged. Have fun watching and even more fun DOING!
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Specialty Class: “PowerLifting”

A. Back Squat
3 | 2-4 | 3″ in tempo 4-0-1-1

B. Strict Press
3 | 2-4 | 3″ in tempo 3-0-1-1

C1. Weighted Push-Up
3 | 8-12 | 2″ in tempo 3-0-1-1

C2. Ring Row
3 | 8-12 | 2″ in tempo 3-0-1-1