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 30-12-2018

Workout of the Day

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

70% of your 1 RM Front Squats for both lifts. 

B. For Reps:
5 x 2 min. 
24/ 18 Cal Row
Max Clean & Jerks

Male: 60/ 70/ 80/ 90/ 100 kg.
Female: 45/ 50/ 60/ 65/ 70 kg.

2 min rest between round

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 29-12-2018

Workout of the Day

A. Skill work on: Pistol Squats

B. 4 rounds for time, of:
– 60 Double Unders
– 40 Pistol Squats (L + R = 2)
– 20 Cal Ski-erg
– 10 Handstand Push-ups

_____

Related: Pistol Squats explained by our friend Carl Paoli
_____________________________________________________________________________________________________________

Specialty Class: “Strongman”

A. Push Jerk
– Find your 1RM in max 20 min. 
– 3 | 2 | 3” @90% of your 1RM

B. Bench Press
– 1 | 1 | 3” @100% of your 1RM
– 1 | 3 | 3” @90% of your 1RM
– 1 | Max Reps | 3” @80% of your 1RM

C. Swing With Your Buddy
– 100 Double Kettlebell Swings For Time 24/16kg
– Every 10 Swings You Switch and Perform 5 Double Kettlebell Squats
– Every 2 min. you have to perform 10 Burpees over the Kettlebell

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 27-12-2018

Workout of the Day

A. Overhead Squat
3 | 5 | 2″

B. Snatch Balance
3 | 2 | ’90

C. Drop Snatch
3 | 2 | ’90

D. For time:
– 800 m. Row
– 10 Toes to bar
– 10 Snatches 70/ 50 kg.
– 600 m. Ski-erg
– 15 Toes to bar
– 15 Snatches 60/ 45 kg.
– 400 m. Row
– 20 Toes to bar
– 20 Snatches 50/ 35 kg.

_____

Related: Beginners guide to Snatching, by Juggernaut Training Systems, with Meg Squats. 
_____________________________________________________________________________________________________________

Specialty Class: “PowerLifting”

A. Back Squat
3 | 3-6 | 3″ in tempo 4-0-1-0

B1. Strict Press
3 | 3-6 | 2″ in tempo 3-0-1-0

B2. Pull Up
3 | 3-6 | 2″ in tempo 3-0-1-0

C. Dip
3 | 3-6 | 3″ in tempo 3-0-1-0

_____________________________________________________________________________________________________________

Specialty Class: “Gymnastics”

A. Handstand Rocks
3 | 4 | 1″

B. Extended Crab Hold
5 | ’30 | ’60

C. Ring Archer Push-ups
3 | 3 L + 3 R | ’60

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

fuck christmas

WOD 26-12-2018

Workout of the Day

After getting your fill of food and drinks yesterday, it’s time to come and celebrate the second day of Christmas in style!

“MURPH”

for time: 
– 1600 m. Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1600 m. Run

If you have a 20 lbs. weight vest, bring it and wear it!

 

dearsanta

WOD 25-12-2018

Happy Christmas!!!

To all of the community here at CFA we just wanted to wish you a Merry Christmas and hope it is filled with friends, family, food and drinks!

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 24-12-2018

Workout of the Day

A. 3 rounds of core work, 25 sec. on and 5 sec. off, of:
1: Plank
2: Side Plank L
3: Side Plank R
4: Plank Step-up
5: V-ups

1 min. rest in between rounds

B. For time:
– 30 Deadlifts 90/ 65 kg.
– 30 Burpees over the Bar
– 30 Thrusters 50/ 35 kg.
– 30 Burpees over the Bar
– 30 Shoulder to OverHead 50/ 35 kg.
– 30 Burpees over the Bar

note: Timecap of 20 min. 

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 23-12-2018

Workout of the Day

A. Front Squat
4 | 8 | 2” in tempo 1-2-1-0

B. “ISABEL”
for time: 30 Snatches 60/ 45 kg. 

_____

Related: Throwback to 2012 Reebok CrossFit Games, athletes doing Isabel! 

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 22-12-2018

Workout of the Day

A. Skill work on: Bar Muscle-Up

B. For time:
Buy in: 1200 m. Run

4 rounds of: 
– 12 Pull-ups
– 8 Toes to Bar
– 4 Bar Muscle-Ups

Buy out: 1200 m. Run

____

Related: The Bar Muscle Up tips by our friend coach Travis Ewart from CrossFit Invictus.
_____________________________________________________________________________________________________________

Specialty Class: Strongman

A. Push Jerk
– Find your 1RM in max 20 min.
– 3 | 2 | 3” @90% of your 1RM

B. Back Squat
3 | 3-5 | 3” in tempo 4-0-X-1

C. Helping Santa WOD
20 min. AMRAP of:
– 10 Beer Kegs Ground to Overhead
– 25 m. Sled Forward Drag @Body Weight (BW)
– 25 m. Sled Backward Drag @BW

Note: “You do 1 round, I do 1 round”