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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
03 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 December 2020

"Mash Up Friday"
Part A - Crossfit Open 18.1 - 20 minute AMRAP of:
8 Toes to Bar
10 Alternating Dumbbell Hang Clean and Jerk 22.5/ 15 kg
14/ 12 Calorie Row

rest 4 minutes

Part B
8 minutes to find a heavy Squat Clean and Jerk

WOD
02 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 December 2020

A1. Barbell Box Step Ups
5 | 12 | 2"

A2. Strict Pull Ups
5 | ME

B. 20 minute Alternating EMOM of:
1st Minute : 16/13 Ski Erg Calories
2nd Minute : 3/2 Rope Climbs
3rd Minute: 20 Ab Mat Sit Ups
4th Minute: 80 Double Unders
5th Minute : Rest

note: Athlete to work for 50 seconds max

WOD
01 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 December 2020

A. Deadstop Deadlift
6 | 2 | 2"

B. 14 Minute AMRAP of:
14 Power Cleans 60/45 kg
14 Wall Balls
14 Burpees over the bar
14 Wall Balls

WOD
30 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 December 2020

A. Strict Press
6 | 2 | 2"

B. 12 minute AMRAP of:
20 Bar Dips/ Push Ups
10 Toes to Bar
20 Handstand Push Ups
10 Toes to Bar

Power-Up

Powerlifting: 1 December 2020

https://www.t-nation.com/training/tip-the-new-arnold-press?utm_source=facebook&utm_medium=social&utm_campaign=article9213&fbclid=IwAR01k5wk9dM4D8juZsuoQNu-PN-9En1UB0eYCMt6EmdFZkTUf_G3HMhA5qQ

CrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_RxCrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_Rx
DROP IT LIKE IT'S HOT
30 November 2020 | by CrossFit Amsterdam
WOD
29 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 November 2020

A. Front Squat
5 | 3 | 3"

B. 3 x 5 minute AMRAP:
AMRAP 1
6 Squat Clean 50/ 35 kg
6 Burpee Box Jump Overs

AMRAP 2

4 Squat Clean 60/ 40 kg
6 Burpee Box Jump Overs

AMRAP 3

2 Squat Clean 70/ 45 kg
6 Burpee Box Jump Overs

note:
- rest 1 minute between AMRAP's
- RX+ 70, 80, 90 kg

WOD
28 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 November 2020

2 Rounds of:
1. 5 minutes of ME Cal Ski Erg
2. 5 minutes of Bodyweight Sled Pull/ Drag for distance
3. 5 minutes of 20 Bench Presses 60/ 40 kg and 20 Burpees

note: rest 2 minutes between every 5 minutes of work. 

WOD
27 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 November 2020

A. 2 Power Snatch + 2 Overhead Squat
8 | 1 | 2"

B. 15 minute AMRAP of:
30 Double Unders
15 Dumbbell Thrusters (R) 22.5/ 15 kg
30 Double Unders
15 Dumbbell Thrusters (L) 22.5/ 15 kg

Just lift odd shit

Strongman: 28 November 2020

A. Keg Ground to Overhead
- Go as heavy as possible

B. Back Squat
5 | 3 | 2" in tempo 4-0-X-1

C. Buddy WOD; 10 Rounds for Time of:
- 10x Renegade Row L/ R + Push-up 22,5/ 15kg
- 20m Sled Drag Backwards @ Bodyweight

WOD
26 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 November 2020

4 Rounds of 3 minutes on/ 1 minute off, for Reps of:
1. 400/ 350 m Row
then max effort Clean and Jerk 70/ 50 kg
2. 400/ 350 m Row
then max effort Pull Ups

note: Work in Parters and Alternate between AMRAP's

WOD
25 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 November 2020

A. Front Rack Alt. Stepping Lunges
5 | 12 | 3"

Note: Superset with 20 jumping lunges after ech set

B. 5 rounds FGB Style of:
1st minute: Cal Ski Erg
2nd minute: Burpees
3rd minute: Double Unders
4th Minute: Rest

Power-Up

Powerlifting: 26 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0

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