Today
WOD
One of LLTD’13 WOD’s!!!
______________
STRENGTH
Deadlift
3-5 (3-5) 3″
HSPU
4x Max Effort
WOD 24-10-2013
Geplaatst: 24/10/2013 in Oktober 2013Tags:Amsterdam gym, CFA, crossfit, CrossFit Amsterdam, CrossFit Box, CrossFit Holland, crossfit hoofddorp, crossfit in amsterdam, CrossFit Nederland, CrossFitAmsterdam, deadlift, garage gym, hspu, jarno bonhof, JBPT, LLTD 13, marlene clason, wod
0
WOD 23-10-2013
Geplaatst: 23/10/2013 in Oktober 2013Tags:Amsterdam gym, CFA, crossfit, CrossFit Amsterdam, CrossFit Box, CrossFit Holland, crossfit hoofddorp, crossfit in amsterdam, CrossFit Nederland, CrossFitAmsterdam, garage gym, jarno bonhof, JBPT, marlene clason, wod
Fun with “Spades”!!!
Today
WOD
“Deck of Cards”
Buy In: Run 1,2k
– ♠ Push Ups
– ♣ Pull Ups
– ♥ Sit Ups
– ♦ Squats
– 🙂 50 Back Extensions
WOD 22-10-2013
Geplaatst: 22/10/2013 in Oktober 2013Tags:020crossfit, box, CFA, crossfit, CrossFit Amsterdam, CrossFit Holland, crossfit hoofddorp, crossfit in amsterdam, CrossFit Nederland, CrossFit NL, CrossFitAmsterdam, crossfitxxx, garage gym, jarno bonhof, JBPT, marlene clason, wod
Like one Chucky isn’t scary enough…
Today
WOD
You know what? We’re not posting anything..
We’re just gonna scare you.
WOD 21-10-2013
Geplaatst: 21/10/2013 in Oktober 2013Tags:020crossfit, Berbell work, box, Box jumps, burpees, CFA, CFA gone bad, crossfit, CrossFit Amsterdam, CrossFit Holland, crossfit hoofddorp, crossfit in amsterdam, CrossFit Nederland, CrossFit NL, CrossFitAmsterdam, crossfitxxx, garage gym, jarno bonhof, JBPT, marlene clason, push press, sdhp, thrusters, wod
Today
STRENGTH
Chinning
4x Max Effort ’90
_________________
WOD
“CFA gone bad”
3 rounds
– 1 min Plate Thrusters 10kg
– 1 min SDHP 40/30kg
– 1 min Box Jumps
– 1 min Push Press 40/30kg
– 1 min Burpees
– 1 min Rest
WOD 17-10-2013
Geplaatst: 17/10/2013 in Oktober 2013Tags:020crossfit, box, CFA, crossfit, CrossFit Amsterdam, CrossFit Holland, crossfit hoofddorp, crossfit in amsterdam, CrossFit Nederland, CrossFit NL, CrossFitAmsterdam, crossfitxxx, garage gym, jarno bonhof, JBPT, marlene clason, wod
The Odd Couple
Today
STRENGTH
Deadlift
3-5 (3-5) 4″
___________
The “Odd Couple”
10 min AMRAP
– Odd Minutes; Max Effort SDHP 40/30kg
– Even Minutes; Max Effort Push Ups
WOD 16-10-2013
Geplaatst: 16/10/2013 in Oktober 2013Tags:020crossfit, AMRAP, Barbell rotation, box, C2B, CFA, Chest to Bar, crossfit, CrossFit Amsterdam, CrossFit Holland, crossfit hoofddorp, crossfit in amsterdam, CrossFit Nederland, CrossFit NL, CrossFitAmsterdam, crossfitxxx, G2O, garage gym, ground to overhead, Handstand, Handstand walk, jarno bonhof, JBPT, marlene clason, thrusters, wod
Today
Barbell Rotation
2-4 (8-12) ’90
Handstand Walk
4 x 10m
_________________
WOD
15 min AMRAP
– 15 Chest to Bar
– 5 Ground 2 Overhead 60/40kg
– 10 Thrusters 60/40kg
– 400m
WOD 15-10-2013
Geplaatst: 15/10/2013 in Oktober 2013Tags:020crossfit, CFA, crossfit, CrossFit Amsterdam, CrossFit Holland, crossfit hoofddorp, crossfit in amsterdam, CrossFit Nederland, CrossFit NL, CrossFitAmsterdam, crossfitxxx, garage gym, jarno bonhof, JBPT, marlene clason, wod
Today
STRENGTH
Back Squat
2-5 (5-8) 3″
___________
WOD
5 rounds for time
– 3 Power Snatch 60/40kg
– 3 Overhead Squat 60/40kg
– 50 Double Unders
WOD 14-10-2013
Geplaatst: 14/10/2013 in Oktober 2013Tags:Amsterdam gym, CFA, crossfit, CrossFit Amsterdam, CrossFit Box, CrossFit Holland, crossfit hoofddorp, crossfit in amsterdam, CrossFit Nederland, CrossFitAmsterdam, garage gym, jarno bonhof, JBPT, marlene clason, wod
Today
STRENGTH
Front Lever (minimum of 5%)
5 x 10 sec Hold.
Press – Push Press
3-5 (3-5) 3″
3-5 Press followed by 3 Push Press
__________________________________
WOD
Death by…
Pistols L+R = 1
WOD 13-10-2-13
Geplaatst: 13/10/2013 in Oktober 2013Tags:Amsterdam gym, CFA, crossfit, CrossFit Amsterdam, CrossFit Box, CrossFit Holland, crossfit hoofddorp, crossfit in amsterdam, CrossFit Nederland, CrossFitAmsterdam, Fit as f#ck, garage gym, jarno bonhof, JBPT, marlene clason, open box, wod
OPEN BOX! TODAY AT 11.00!
(members only)
Today’s suggestion
For time:
“Karen”
150 Wallballs
WOD 12-10-2013
Geplaatst: 12/10/2013 in Oktober 2013Tags:Amsterdam gym, CFA, crossfit, CrossFit Amsterdam, CrossFit Box, CrossFit Holland, crossfit hoofddorp, crossfit in amsterdam, CrossFit Nederland, CrossFitAmsterdam, garage gym, Hollow Body, hspu, jarno bonhof, JBPT, marlene clason, pistols, wod
Today
STRENGTH
Handstand Push ups
5-5-5-5-5
Hollow body Holds
8 x 10 seconds
_____________________
WOD
For time;
– 21 Pistols
– 400m run
– 15 Pistols
– 400m run
– 9 Pistols
– 400m run
