STAY UPDATED

Hello blog. Hello Wod.

Crossfit, CrossFit Community, CrossFit Amsterdam, CFA, CRossFitAmsterdam, Amsterdam, Community, shotby PIXRXCrossfit, CrossFit Community, CrossFit Amsterdam, CFA, CRossFitAmsterdam, Amsterdam, Community, shotby PIXRX
NEWS
01 January 2018 | by Jarno

In 2009 we opened the doors of the first CrossFit box in Amsterdam. Our box! Since then we are building on the brand and our awesome community. We have the best team of coaches. They know everything about CrossFit and have a huge passion for teaching and helping athletes improve their skills.

WOD
20 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 21 July 2019

A. Skill/ Tech work on:
Hand Stand Push-ups

B. 20 minute Alternating EMOM of:
1st minute: Double Kettlebell Front Rack Walk 50 m.
2nd minute: 15 Handstand Push-ups
3rd minute: 20/15 Cal Ski-erg
4th minute: Rest

C. Tabata: Hollow Holds

WOD
19 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 20 July 2019

In teams of 3, 3 rounds for time of:
12 Rope Climb Ascents
60 Back Squats 60/40 kg
400 m Run (together)

note: once Barbell is picked up it can't hit the ground until final rep completed

Just lift odd shit

Strongman: 20 July 2019


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

B. 21-15-9 of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R 24/16kg

C. Bench Press
Overload stripping Method
2 | 60 | 5-8” in tempo C-0-C-0

WOD
18 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 19 July 2019


A. 15 minutes to establish your heaviest Complex of the day:
3 Position Clean ( Hi-Hang Clean, Hang Clean and Clean)

B. For Time:
1500 m. Row
45 Shoulder to Overhead 60/40 kg

WOD
17 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 18 July 2019

A. 14 minute EMOM:
1st minute: 50 seconds Sandbag Bearhug-hold
2nd minute: 20 Sit-ups

B. Weighted Push-ups:
5 | 10 | '90

C. For Time:
50 Burpee Box Facing Jump-overs 24/20 inch

Power-Up

Powerlifting: 18 July 2019

A. Deadlift
3-5 | 3-5 | 3” in tempo C-2-X-1

B. Shoulder Press
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 8L + 8R | ’90 in tempo C-1-1-1

C2. Dips
3 | 8-15 | ‘90 in tempo C-0-X-1

BENCHMARK
16 July 2019 | by Jarno

LET’S SET THE BAR

Benchmark: 17 July 2019

A. 15 minutes to establish your heaviest Complex for the day:
1 Cluster + 3 Thrusters

JACKIE

1000 meter Row
50 Thrusters 20/15 kg
30 Pullups

WOD
15 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 16 July 2019

A. Turkish Kettlebell Get-ups
7 | 5 | 2" ( 5 L / 5 R)

B. 2 rounds for time:
15 m. Dumbbell Overhead Lunge (L arm) 22.5/15 kg
30 Box Jumps 24/20 inch
15 m. Dumbbell Overhead Lunge (R arm) 22.5/15 kg
30 Wall Balls 20/14 lbs

It’s Gymnasty

Gymnastics: 16 July 2019

A. Band Pull Down (in Hollow Body)
3 | 10 | '60
B. Kipping Practice with pause
5 | 3 | '30

C. Bar Muscle-Up transition drill
4 | 2 | '60
D. Bar Muscle Up Practice
5 | 3 | '60

E. Strict Ring Pull-ups
2-4 | 8-12 | '90

Power-Up

Powerlifting: 16 July 2019

A. Back Squat
3-5 | 1-3 | 3” in tempo C-0-X-1

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

B2. Seal Row
3-5 | 6-10 | 2” in tempo C-0-1-0

C. Sandbag Squat
3 | 15 | ‘60

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
15 July 2019 | by Jarno
WOD
14 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 15 July 2019

A. 15 minutes to establish your heaviest Snatch Complex for the day, consisting of:
2 Hang Power Snatches
4 Overhead Squats

Buddy WOD
B. In 3 minutes perform as many rounds/reps as possible of:
- 5 Cal Ski Erg
- 5 Power Snatches 50/35 kg
- 5 Burpees over the Bar

Repeat this 3 minute AMRAP for 4 rounds. 

note: You work 3 minutes non-stop, then your Buddy works for 3 minutes non-stop.  1 round is when both Buddies finished a 3 minute AMRAP. 

WOD
13 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 14 July 2019

A. 3 rounds for time of:
800 m. Run
50 Kettlebell Swings 24/16 kg
50 Wallballs 20/14 lbs

WOD
12 July 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 13 July 2019

Buddy WOD

You go-I go, 2 rounds for time of:
80 Dumbbell Shoulder to Overheads
60 Dumbbell Box Step-overs
40 Dumbbell Thrusters
20 Dumbbell Devils Presses

note: 22.5/15 Dumbbells

Just lift odd shit

Strongman: 13 July 2019


A. Atlasstone to Shoulder
Find your heaviest lift in 20 min

B. Farmer Handle Deadlift
3 | 3-5 | 3” in tempo C-1-1-1

C. Buddy Wod
20*18*16*14*12*10*8*6*4*2* of:
- Sandbag over Shoulder
- Sandbag Squats
* 20 Dumbbell Shoulder Press 22,5/15kg

1 2 3 4 PAGE 1 OF 29