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WOD 09-01-2019

Workout of the Day

A. Muscle Snatch
5 | 2 | 2″

B. Power Snatch
5 | 1 | ’90

C. Overhead Squat (from the ground)
3 | 3 | 2″

D. 15 min. to find your heaviest Snatch Complex, which consists of:
– 1 High Pull
– 1 Hang Power Snatch
– 1 Hang Squat Snatch

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 08-01-2019

Workout of the Day

A. 14 min. EMOM:
– odd: 4 Chest to Bar Pull-ups
– even: 16 Pistol Squats

B. Skill work on:
Pistol Squats

C. 4 rounds for quality of:
– 10 V-ups
– 10 Toes Touch
– 10 Leg Raises

1 min. rest between rounds.

_____

Related: leg raises demo by livestrong.com
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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 Swing
4 | 3 | 1″

B. False Grip hold
3 | ME | 2″

C1. Ring Row
C2. Dips
3 | 5-8 | 2″

D. Pike ups
4 | 10 | 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 07-01-2019

Workout of the Day

A. Press
3 | 8 | ’90

B. Push Press
3 | 8 | ’90

C. Snatch drills

D. For time, 21-15-9 reps of the following triplet:
– Cal on the Ski-erg 
– Snatches 50/ 35 kg.
– Toes to Bar

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 06-01-2018

Workout of the Day

A. 12 Min. EMOM
– Odd: 3 Front Squats
– Even: 6 Back Squats

73% of 1 RM Front Squats for both lifts .

B. 3 min. AMRAP
– 21 OverHead Squats 40/ 30 kg.
– 21 Burpees over the Bar

3 min. rest

3 min. AMRAP
– 18 OverHead Squats 50/ 35 kg.
– 18 Burpees over the Bar

3 min. rest

3 min. AMRAP 
– 15 OverHead Squats 60/ 45 kg.
– 15 Burpees over the Bar

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 05-01-2019

Workout of the Day

A. 4 Rounds for quality of:
10 V- UPs
10 Toes Touch 
10 Leg Raises

1 min. rest between rounds.

B. Skill/ Tech work on: 
– Pistol Squats

C. Tabata
– Back Extensions
– Push-ups
– Pistol Squats

rest 3 minutes in between the tabata’s.

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Specialty Class: “Strongman”

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

B. the “Filthy Buddy WOD”
For Time:
– 50 Atlas Stone to Shoulder
– 50 Strict Pull-Ups
– 50 Power Cleans 60/ 40 kg.
– 50 Shoulder to Overhead 60/ 40 kg.
– 50 Kettlebell Swings 32/ 24 kg.
– 50 Push Ups
– 50 Sandbag Squats

Note: Time cap set on 40 minutes. 

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 03-01-2019

Workout of the Day

A. Skill/ Tech work on:
– The Dumbbell Thrusters
– The Dumbbell Hang Power Clean & Jerks

B1. 5 – 10 – 5 reps, for time off:
– Dumbbell Thrusters 22.5/ 15 kg. 
– Chest to Bar Pull-ups
– Cal Row

3 min rest

B2.  5 – 10 – 5 reps, for time off:
– Dumbbell Hang Power Cleans 22.5/ 15 kg. 
– Handstand Push-ups
– Cal Row

Note: both B1 and B2 are time capped on 9 min, so go hard! 

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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 02-01-2019

Workout of the Day

A. 5 rounds of the following Snatch Complex:
– High Pull
– High Hang Squat Snatch
– Hang Squat Snatch
– Hang Squat Snatch

B. Skill/ Tech work on:
Ring Muscle up

C. 10 min. AMRAP of:
– 5 Muscle Ups
– 5 Squat Snatches 60/ 45 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 31-12-2018

Workout of the Day

A. 8 min. EMOM: 
– 1 (Legless) Rope Climb, remaining time perform ME Sit-ups

B. Buddy WOD
2 rounds for time of:
– 200 m . Run (run together)
– 60 Power Snatches 35/ 25 kg. 
– 200 m . Run (run together)
– 60 Box jumps over 24/ 20 inch. 
– 200 m . Run (run together)
– 60 Thrusters 40/ 30 kg. 

HAPPY NEW YEAR!!!
We here at CFA just wanted to say thanks for a fantastic 2018! 
We are wishing you the happiest of New Years and we look forward to 2019 which is going to be our BIGGEST & BADDEST to date! 

Be safe and we look forward to seeing you soon!