blackout, black friday, blackness, crossfit, crossfit amsterdam

We’re on black!

Box Closed! 

On this Saturday we have our own inhouse competition going on. 
“Who is the Fittest of the box”

Spectators are welcome, just come on over and cheer on your fellow athletes. 
See you then!

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“Black is Back”
In the week of Black Friday, we ARE on BLACK
So for all you cherrypickers and WOD preparers… this week is gonna be, a week of mysterie!
Be prepared for the known and unknowable… 
Yes this is what CrossFit is all about!

Next week we’ll be back with our normal WOD posts, so the OCD people among us can relax again! 
Enjoy this Black-Out!

on black, joker, crossfit, crossfit amsterdam, cfa, blackout

We’re on black!

“Black is Back”
In the week of Black Friday, we ARE on BLACK
So for all you cherrypickers and WOD preparers… this week is gonna be, a week of mysterie!
Be prepared for the known and unknowable…
Yes this is what CrossFit is all about!

Next week we’ll be back with our normal WOD posts, so the OCD people among us can relax again! 
Enjoy this Black-Out!

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 15-11-2018

Workout of the Day

A. Skill/Tech work on: Toes to Bar

B. Ascending ladder of:
10 Double Unders and 1 T2B
every round add 10 more DU’s and add 1 T2B, untill you can’t perform the T2B unbroken anymore. 

C. For time
1500 m. Row
100 Overhead Stepping Lunges 40/ 30kg 
50 US Ketllebell Swings 28/ 20kg
* every 90 sec. start with 5 Box Jump-Overs
_____

Related: Toes to Bar progressions by CrossFit Gymnastics Guru: Sean Lind
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Specialty Class: “PowerLifting”

A. Back Squat
3 | 5-8 | 3″ in tempo 4-0-1-0

B1. Strict Press
3 | 5-8 | 2″ in tempo 3-0-1-0

B2. Pull Up
3 | 5-8 | 2″ in tempo 3-0-1-0

C. Ring Dip
3 | 5-8 | 3″ in tempo 3-0-1-0

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 14-11-2018

Workout of the Day

A. 12 min. EMOM of the Triplet:
1st min: ME Hollow Hold
2nd min: 10 Strict Presses
3rd min: 20 Back Extensions

B. 5 rounds of the Triplet:
16 Dumbbell Snatches 22.5/ 15kg
8 Burpees over the Dumbbell
4 Bar Muscle-Up
_____

Related: the Bar Muscle-Up explained by Invictus Gymnastics

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Specialty Class: “Olympic Lifting by WeLift”

A. Tech work on the Snatch

B. Power Snatch + OverHead Squat + Snatch
3 | 1 + 1 + 1 | rest as needed

 

 

 

 

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 13-11-2018

Workout of the Day

A. Benchpress
You have 10 min. to find your 5 RM.
Then perform: 2 | ME 50% of 5 rm | 2″ (as coach Ivo says… ” ff pompen”)

B. 25 min. AMRAP
400m. Run
Heartbeat below 130 is green light!

Note: 15 sec x 4 is heartbeat
_____

Related: How to set-up properly on the Bench Press by CrossFit.com with Shane Sweatt & Laura Phelps-Sweatt

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Specialty Class: “CrossFit Gymnastics”

A. Plate Rocks
3 | 4 | 1″

B.HSPU negatives  (against the wall with spotters)
5 | 3 | 2″ in tempo 3-1-x-1

C. 5 Shoulder Taps into 3 sec. Plank Hold
3-5 | ME | 3″

D. Accumulate 5 min HS Hold

E. Buikspierkwartier; 3 rounds of:
30 sec. Extended Crab hold
20x Side Plank reach through, Left
30 sec. Extended Crab hold
20x Side Plank reach through, Right
30 sec. Extended Crab hold
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Specialty Class: “PowerLifting”

A1. Front Squat
3 | 5-8 | 2″ in tempo 4-0-1-0

A2. Romanian Deadlift
3 | 5-8 | 2″ in tempo 4-0-1-0

B1. Bench Press
3 | 5-8 | 2″ in tempo 3-0-1-0

B2. Dumbbell Row
3 | 5-8 | 2″ in tempo 3-0-1-0

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 12-11-2018

Workout of the Day

A. Tech/ Skill work on:
Split Jerk

B. 15 min to find your heaviest complex of:
– 1 Squat Clean & 2 Split Jerks

Note: you can’t let go of the bar in between reps. 

_____

Related: Split Jerk by our specialty coaches from WeLift

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 11-11-2018

Workout of the Day

A. 3 Supersets with 3 min. rest between rounds of: 
– ME Pull-Ups
– 8 L + 8 R Dumbbell Rows

B. 10-8-6-4-2 reps for time of:
– Sandbag over the shoulder
– Shuttle Sprints over 20 m. 

note: shuttle sprints are also 10-8-6-4-2

 

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 10-11-2018

Workout of the Day

A. 12 min. EMOM
– Odd: 1 Legless Rope climb
– Even: ME strict Toes to Bar

B. In Buddies
500 m. Ski-erg
30 Handstand Push Ups
30 Ring Dips
500 m. Ski-erg
20 Handstand Push Ups
20 Ring Dips
500 m. Ski-erg
10 Handstand Push Ups
10 Ring Dips
500 m. Ski-erg

____

Related: Legless Rope Climb, kip swing by our friend and Gymnastics Guru Carl Paoli

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Specialty Class: “Strongman”

A. Push Press
3 | 1-3 | 3”

B. Muscle Snatch
3 | 5 | 3”

C. Buddy WOD, for time of the following couplet:
– 100 Double Kettlebell Thrusters 24/16 kg.
– EMOM 5 Burpees

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 08-11-2018

Workout of the Day

A. Snatch High Pull
4 | 2 | ’90

B. Hang Power Snatch
5 | 2 not heavier than 60% | ’90

C. Hang Squat Snatch
4 | 1 | 2″

D. Death by: Hang Squat Snatch @70%
_____
Related: demo Hang Squat Snatch by WODstar

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Specialty Class: “Powerlifting”

A. Back Squat
3 | 5-8 | 3″ in tempo 4-0-1-0

B1. Strict Press
3 | 5-8 | 2″ in tempo 3-0-1-0

B2. Pull Up
3 | 5-8 | 2″ in tempo 3-0-1-0

C. Ring Dip
3 | 5-8 | 3″ in tempo 3-0-1-0