crossfit amsterdam, CrossFitAmsterdam, CrossFit, CFA, CrossFitXXX, 020, Amsterdam, 020CrossFit, Karperweg39, Oudzuid, Amsterdamaged, amsterdamcrossfit, crossfitmokum, wodamsterdam, wod amsterdam, pic amsterdam, around the world, crossfit community, crossfitcommunity, amsterdam community,

WOD 19-07-2014

WOD

A. 20 min work on
– Overhead Squat
– Snatch Balance for advanced Athletes
3-3-3-3-3

B. 10 min AMRAP
– Odd min: Max Effort KettleBell Thrusters (2 KB’s)
– Even min: Elevated ring rows (feet on box same hight as rings)

crossfit amsterdam, CrossFitAmsterdam, CrossFit, CFA, CrossFitXXX, 020, Amsterdam, 020CrossFit, Karperweg39, Oudzuid, Amsterdamaged, amsterdamcrossfit, crossfitmokum, wodamsterdam, wod amsterdam, pic amsterdam, around the world, crossfit community, crossfitcommunity, amsterdam community,

WOD 18-07-2014

Buddy-WOD Friday!

Have you tried it yet?
The Buddy-WODs are great fun!

You don’t need a buddy in advance, the coach will team you up!
Give it all you got!

WOD 17-07-2014

WOD

A. Deadlift
3-5|3-5|3″

B. 5 rds for time
– 5 Power Clean 50/35kg
– 10 Thrusters 50/35kg
– 200m run

Our field trip to steepest Dune of NL. "SCHOORL"

WOD 16-07-2014

WOD

A. Warm up with some ring rows and dips, Ring work! 

B. Shoulder mobility!  

C. Gymnastics
– 3×4 Pike ups
– 3×3 Skin the cat
– 3×2 Max hold Front Lever
– 3×1 Max hold Back lever

Work in Couples, use a spotter!

CrossFit Weightlifting Specialty Coarse L-1

WOD 15-07-2014

WOD

A. “Hard Cindy”
20 minute AMRAP:
– 5 Weighted pull-ups, 16/10kg
– 10 Push-ups with feet on 72/60cm box
– 15 Squats holding a 20/15kg plate

B. WOW

naamloos-47

WOD 14-07-2014

WOD

A. Tech. Efficiency
– Double unders
– Toes 2 Bar

B. T2B vs DU’s
10 rds of:
– max reps of T2B
– nr of T2B x5 in DU’s

Score is nr of T2B.

naamloos-40

WOD 12-07-2014

Today is Andrew and Lauren’s last WOD at CrossFit Amsterdam.
We will mis you guys!!!

WOD

A. Tech:
Squat Clean & HSPU

B.Mobility
Squat Clean & HSPU

C. 21-15-9
– Squat Cleans 60/45 kg
– HSPU strict

naamloos-33

WOD 11-07-2014

Buddy-WOD Friday!

The Buddy-WODs are great fun!
Prepare for another great WOD for you to do in couples.
You don’t need a buddy in advance, the coaches will team you up!
Give it all you got!

naamloos-28

WOD 10-07-2014

WOD

A. Tabata
Hollow Rocks

B. 4 rounds for time of:
– 50 squats
– 40 back extensions
– 30 push-ups