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 07-11-2018

Workout of the Day

A. 14 min. EMOM of:
– Odd min.: 10/15 Hand Released Push-Ups
– Even min.: 6/10 Strict Ring Dips

B. 15 min. AMRAP of an ascending ladder of the following Triplet:
3 Thrusters 30/20 kg.
3 Pull-Ups
3 Burpees
6 Thrusters
6 Pull-Ups
6 Burpees

add 3 reps every round for as long as you can in those 15 minutes. 
_____

Related: Ring Dip explained by Shrugged Collective!

___________________________________________________________________________________________________________________________________

Specialty Class: “Olympic Lifting by WeLift”

A. Front Squat + Split Jerk from the rack
3 sets of  1+3 reps

B. Split Jerk from the rack
3 sets of 1 rep

C. Split Jerk accessory exercises

____
Related: Split Jerk by 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 06-11-2018

Workout of the Day

A. Romanian Deadlift
5 | 8 | 2′

B. For time the following Triplet
– 400/300/200/100 m. Run
– 40/30/20/10 Cal Row
– 20/15/10/5 Box Step-Overs with one Kettlebell in Goblet position (KB in front off your chest)
______

Related: Romanian Deadlift explained by Allan Thrall

___________________________________________________________________________________________________________________________________

Specialty Class: “PowerLifting”

A. Deadlift
2 | 3- 5 | 3″ in tempo 4-0-1-0

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

C1. Bench Press
3 | 5-8 | 2″ in tempo 3-0-1-0

C2. Dumbbell Row
3 | 5-8 | 2″ in tempo 3-0-1-0

___________________________________________________________________________________________________________________________________

Specialty Class: “Gymnastics”

A. Mobility
– Inch Worm
– Wall Climbers
– Wall Squats

B. Shoulder Taps in plank position (slow tempo)
4 | 3(L+R=1) | ’60

C. Handstand Leg extensions (from box)
4 | 3(L+R=1) | ’60

D. Handstand Hold (feet against wall)
3 | ’10 – ’20 | 2″

E. KettleBell Shoulder Press
3-5 | 3-5 | 3″ in tempo 3-1-1-1

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 05-11-2018

Workout of the Day

A. Core Strength work; perform 3 rounds of:
– 10 Hollow rocks
– 10 V-ups straight legs
– 10 V-ups bent legs
– 10 sec Hollow Hold

rest 1 min between rounds

B. 1-2-3-4-5-6-7 Ascending ladder of the following triplet:
– Horizontal ring rows feet elevated
– Ring Rows
– Ring Row Hold in seconds. in the top position

rest 30 sec between rounds, if you can’t do consecutive reps anymore, increase your rest between rounds

C. Skill work on: ” Butterfly Pull-Up”

D. Finisher: 90 sec for distance on the rower
______

Related: Butterfly Pull-Up progressions Kati Breazeal

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 04-11-2018

Workout of the Day

A. 20 min. to find your daily max in the following complex:
– 1 Hang Clean
– 2 Front Squats
– 1 Split Jerk 

B. 3 sets of 4 min. AMRAP’s:
– 12 Deadlifts 50/ 35 kg.
– 9 Hang Cleans  50/ 35 kg.
– 6 Push Jerks  50/ 35 kg.
1 min rest
– 12 Air Squats
– 9 Push-Ups
– 6 Toes to Bar
1 min rest
– 12 Deadlifts 70/ 50 kg.
– 9 Hang Cleans 70/ 50 kg.
– 6 Push Jerks 70/ 50 kg. 

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 03-11-2018

Workout of the Day

A. Kettlebell Halo
2 | 10 | ’60

B. Kettlebell Turkish Get-Up 
3 | 5L + 5R | ’60

C. For time, Triplet of
– 70 US Kettlebell Swings 24/16 kg.
– 60 Kettlebell Snatches 24/16 kg.
– 50 m. 1 Arm Kettlebell Overhead Walking Lunges 24/16 kg.

Note: every break or pause on the lunges the penalty is 10/8 cal. on the Ski-Erg before continuing with the 1 Arm KB OH Walking Lunges
____

Related: Kettlebell Snatch demo by CrossFit.com and Kettlebell Turkish Get-Up explanation by Kettlebell Kings
___________________________________________________________________________________________________________________________________

Specialty Class: “Strongman”

A. Kettlebell Turkish Get-Up
3 | 3L + 3R | 3”

B. Push Press
3-5 | 1-3 | 3” in tempo C-1-X-1

C. Buddy WOD 
20*18*16*14*12*10*8*6*4*2* reps of the following Triplet:
– Atlas Stone to Shoulder As Heavy As Possible (AHAP)
– Sandbag Squats AHAP
*= Bearhug Sandbag Walk over 50 m. 
____

Related: Atlas Stone to Shoulder by Rob Orlando and Kettlebell Turkish Get-Up explanation by Kettlebell Kings

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 01-11-2018

Workout of the Day

A. Skill/Tech work on: 
Free Handstand and Handstand Walk

B. WallClimbers
5 | 2 | ’60

C. HandStand Hold
5 | ’20 | ’30

D. 8 min. AMRAP of the following couplet:
– 10 m. Handstand Walk
– 15/12 cal. Ski-erg
____
Related: Handstand Walk by CrossFit HQ Seminar Staff member Austin Malleolo

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 31-10-2018

Workout of the Day

A. 15 min. EMOM of the triplet:
– 45 sec. Double Kettlebell Front Rack Hold 20/ 16 kg.
– 20 Back Extensions
– 15 V-Ups

B. 12 min. AMRAP:
– 60 Double Unders
– 30 US Kettlebell Swings 24/ 16 kg.
– 15 Handstand Push-Ups

____
Related: V-Ups by our friend and Gymnastics Guru “Carl Paoli”

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 30-10-2018

Workout of the Day

A. Back Squat
1 | 5 | ’60 @70%
2 | 3 | ’90 @80%
3 | 1 | 2″ @ 90%

B. 4 rounds for time
10 Back Squats 70/ 50 kg. 
5 Overhead Squats 70/ 50 kg.
200 m. Run

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 29-10-2018

Workout of the Day

A. Skill/Tech work on: “Butterfly Pull-Ups”

B. Kettlebell Windmill
3 | 8 | 1″

C. For time:
50 WallBalls 20/14 lbs.
50 Pull-Ups
35 WallBalls
35 Pull-Ups
20 WallBalls
20 Pull-Ups
___
Related:
– Kettlebell Windmill by Guru: Steve Cotter
Butterfly Pull-Ups by CrossFit.com