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NEWS
01 January 2018 | by CrossFit Amsterdam

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
14 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 November 2019

A. 20 minutes to find 3 rep max of:
Overhead Squat

B. 20.5 For time of:
40 Muscle Ups
80 Calorie Row
120 Wall Balls

note: Athete can break up work anyway they like

WOD
13 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 November 2019

A. 20 minutes to find 3 rep max of:
Strict Press

B. 20 minute EMOM of:
1st minute: Sled Drag 10 m
2nd minute: Double Kettlebell Clean and Jerk 24/16 kg
3rd minute: Ski Erg Calories
4th minute: Rest

note: Athlete to work in groups of 4 and rotate

Power-Up

Powerlifting: 14 November 2019

A. Deadlift
1-3 | 3-6 | 3” in tempo 4-0-X-0

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

B2. Dumbbell Row
1-3 | 3-6 | 2” in temp 3-0-X-0

C1. Dumbbell Press
3 | 10 | ‘90

C2. Sandbag Squat
3 | 10 | ‘90

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DROP IT LIKE IT'S HOT
13 November 2019 | by CrossFit Amsterdam
WOD
12 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 November 2019

A. 20 minutes to find your 3 Rep Max of:
Front Squat

B. For time of:
20 Cal Row
20 Power Snatch 60/40 kg
20 Cal Row
20 Chest to Bar Pull-Ups
20 Cal Row
20 Hang Power Clean 60/40 kg
20 Cal Row
20 Toes to Bar

WOD
11 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 November 2019

A. 20 minutes to find your 5 Rep MAX of:
Deadlift

B. 14 min AMRAP of:
10 KB Snatches (L) 24/16 kg
10 KB Snatches (R) 24/16 kg
10 KB Shoulder to Overhead 24/16 kg
10 KB Shoulder to Overhead 24/16 kg

It’s Gymnasty

Gymnastics: 12 November 2019

Tabata Hollow Body

PVC Lifts from Superman Hold
4 | 10 | 1"

Walk Aways (from the wall)
5 | 2 | 2"

Shoulder Taps
3 | 8 (4L+4R) | 2"

KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 12 November 2019

A. Back Squat
3-5 | 3-6 | 3” in tempo 4-0-X-0

B. Press
3-5 | 3-6 | 3” in tempo 3-0-X-0

C1. Pull-up
3 | 8-12 | ‘90

C2. Dip
3 | 8-12 | ‘90

D. Plank Hold + Side Plank Hold
3 | ‘60 + ‘30 | ‘60

Drop it like it's hot, CrossFit Amsterdam, CrossFit, CrossFit Motivation, Quote CrossFit Amsterdam, Motivational Quote, Amsterdam, Quote, oudzuid, Beast mode, fitness, fitness motivation
DROP IT LIKE IT'S HOT
11 November 2019 | by CrossFit Amsterdam
WOD
10 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 November 2019

A. 20 minutes to find your 5 Rep Max of:
Back Squat

B. 20 minute "Fight Gone Bad" - style for maximum Reps of:
1st minute: Power Clean 60/40
2nd minute: Push Jerk 60/40
3rd Minute: Burpees over the Bar
4th minute: rest

WOD
09 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 November 2019

Mikko's Triangle Modified 40 minute AMRAP of:
1st minute: Burpees
2nd minute: Calorie Row
3rd minute: Calorie Ski-Erg
4th minute: Rest

note: Athlete to choose rep scheme and hold across all minutes. Increase work from last week
novice - 12 to 15 reps | advanced - 16 to 20 reps

WOD
08 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 November 2019

Work in Pairs
for As Many Reps As Possible

7 minutes AMRAP of:
12 Pull Ups
12 Overhead Squats 40/30 kg
12 Lateral Burpees

3 minutes rest

7 minutes AMRAP of:
9 Chest to Bar Pull-Ups
9 Overhead Squats 50/40 kg
9 Lateral Burpees

3 minutes rest

7 minutes AMRAP of:
6 Bar Muscle Ups
6 Overhead Squats 60/50
6 Lateral Burpees

note: Break up Reps as required

Just lift odd shit

Strongman: 9 November 2019

A. Cluster
Find 1RM, then cluster+thruster 3| 1 | 2” @ 90%

B. Bench Press
3 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Strong Kalsu
100 Thrusters 60/40kg
EMOM 5 strict Pull-ups and 5 Burpees

note: Buddy 1 & 2 alternate every round with Burpees and Pull-ups

WOD
07 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 November 2019

A. Strict Press
6 | 5 | 2"

B. Push Jerk
3 | 5 | 2"

C. 4 Rounds for time of:
250 m Row
20 Wall Balls
50 Double Unders

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