WOD 15-03-2014

A. Press-Push Press
3-5|3-5|3″

B. 3 Rounds for time:
– 20 Burpee Pull-ups
– 15-12-9 Front Squat 60/42.5kg (no racks)
– Run 200m

CrossfitAmsterdam_storebg

WOD 14-03-2014

WOD

For those who are not joining the Open!
Here is the 2nd WOD of 2014.
So you can do it anyway…

WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
43kg overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
29kg overhead squats
Chest-to-bar pull-ups

 

WOD 13-03-2014

WOD

A. Overhead Squat 
2-4 |8-12|’90

B. 5 rounds for time
– 2x 50m Farmers walk (Heavy)
– 2x 100m Run

WOD 12-03-2014

WOD

Crab Tag!!!
Warm up

TECH MU’s

A. practice strict MU’s
15 min

B. L-Sit 
Reversed Tabata

C. Hollow Rock
4x 25

WOD 11-03-2014

WOD

A. Find your 1 RM
Back Squat.

B. 21*15*9*
– Back Squat @60%
*400m run

3 min rest

3x KB press till failure
Both arms, weak arm first
60 sec rest between sets .

WOD 10-03-2014

WOD

A. Tech 
KB Snatch

B. 5 rds for time:
– 3 Deadlifts 140/100kg
– 6 Toes2bar
– 9 Box Jumps 72/60cm
– 12 Butterfly Situps
– 15 Pushups
– 18 KB Snatch 9L/9R 28/20kg
– 21 Double unders’s

WOD 07-03-2014

WOD

For those that are not joining the Open!
Here is the first WOD of 2014.
So you can do it anyway…

A. Tech
Power Snatch

B. WOD 14.1
10 min AMRAP
– 30 DU’s
– 15 Power Snatch 35/25 kg