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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 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
23 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 24 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
Bodyweight 23 minute AMRAP of:
10 x Lunge Left Leg/ Lunge Right Leg/ Air Squat (All 3 movements = 1 rep)
20 Shoulder Taps in Push up Postition
20 V-Sit Ups
20 Jumping Squats
20 Back Extensions

Option B ("ZOOM-IN" at 18:30 h.)
Odd Object 23 minute AMRAP of:
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
20 V-Sit Ups
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
20 Weighted Reverse Stepping Lunges

Option C
Barbell 23 minute Ascending Ladder AMRAP of:
2 Barbell Snatches
2 Bar Facing Burpee
2 V-Sit Ups
2 Barbell Cleans
2 Bar Facing Burpee
2 V-Sit Ups

note: athlete to add 2 reps every second round (2,2,4,4,6,6 etc)

be comfortabele with the uncomfortable…

Mobility: 24 April 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
26 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 27 March 2020

Option A
21 minute AMRAP of:
10x  1 Lunge Left Leg + 1 Lunge Right Leg + 1 Air Squat (All 3 movements = 1 rep)
20 Shoulder Taps in Push Up Postition
10 V Sit Ups
10 Jumping Squats
20 Back Extensions

Option B
28 minute AMRAP of:
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
25 V Sit Ups
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
25 Sit Ups

WOD
16 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 December 2019

A. 18 minutes to find 3 Rep MAX of:
Strict Press

B. 4 rounds for time of:
500 m Row
25 Burpees to 6" target

It’s Gymnasty

Gymnastics: 17 December 2019

Low Rings Fun

Mushroom practice

24 minute EMOM of:
1st: 10 Hollow Rocks
2nd: 10 Push-ups
3rd: 10 Ring Swings
4th: 10 Back Extensions
5th: 10 Toes to Bar
6th: 10 Ring Rows

Power-Up

Powerlifting: 17 December 2019

A. Back Squat
5 | 2 | 3” in tempo 4-0-X-0 @80% of your 1RM

B. Press
5 | 2 | 3” in tempo 3-0-X-0 @80%

C. Deadlift
3 | 2 | 3” in tempo 4-0-X-0 @80%

(Prep for CrossFit Total)

BENCHMARK
26 August 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 27 August 2019

A. 4 Rounds for quality of:
1 minute Plank-Hold
20 Back Extensions
20 Hollow Rocks
20 Alternating Superman Holds

note: 1 min rest between rounds

J.T.

21 - 15 - 9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

It’s Gymnasty

Gymnastics: 27 August 2019

Muscle-up Transition technique (w. Band)
5 | 3 | '60

Swing on Rings
3 | 10 | '60

Ring Dip
2-4 | 8-12 | '90

False Grip Ring Rows
2-4 | 8-12 | '90

L-sit hold (rings)

Reverse tabata

Power-Up

Powerlifting: 27 August 2019

A. Deadlift
5 | 3 | 3” in tempo 3-1-1-1

B1. Bench Press
3-5 | 1-3 | 0” in tempo 3-1-X-1

B2. Ring Row
3-5 | 5 | 3” in tempo C-1-1-1

C. Front Squat
3 | 6-10 | 3” in tempo C-0-X-1

BENCHMARK
01 July 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 2 July 2019

A. 4 Rounds for quality of:
1 minute Plank-hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

JT

21 - 15 - 9 reps of: 
Handstand Push-ups
Ring Dips
Push-ups

Power-Up

Powerlifting: 2 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
4 | 10 | ‘60

WOD
16 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 June 2019

A. 15 minutes EMOM of:
1st. minute: 20 Russian twist 20/14 kg
2nd minute: 20 Back extensions
3rd minute: 20 Sit-ups

B. Skill/ Tech/ Work on:
Pull-ups/ Kipping and/or Buttefly Pull-ups

C. 10 minutes EMOM of:
on the odd minutes: perform 10/7 cal Row within in 30 seconds
on the even minutes: perform ME Pull-ups (need to be unbroken)

WOD
19 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 May 2019

A. 12 minutes EMOM of:
1st minute: 1 Legless Rope Climb
2nd minute: 20 Ab-mat Sit-Ups
3th minute: 20 Back-Extensions

B. Skill: Handstand-Walk

C. 5 minutes AMRAP of:
3 US Kettlebell Swings 32/24 kg
10 meter Handstand Walk

WOD
09 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 May 2019

A. 14 minute EMOM of:
On the Odd minutes: 50 m. Kettlebell Front Rack carry 20/12 kg
On the Even minutes: 8 V-ups and 12 Back Extensions

B. 20 minute EMOM of:
On the Odd minutes: 50 seconds of Sled Pulls/Pushes (anyhow) 70/50 kg
On the Even minutes: 10 Toes to Bar

WOD
12 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 March 2019

A. Skill Bar Muscle-up ( jumping Bar Muscle-up )

B. 12 minute EMOM of:
Odd: 18/ 14 calorie Row
Even: 40 sec. Bar Muscle-up ( practice )

note: Athletes may choose their number of Bar Muscle-ups

C. 4 Rounds for quality of:
1 minute Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

WOD
26 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 min rest between rounds

B. Death by Thrusters and Pull-ups
Start every 2 min. and add 1 rep for every exercise
First 2 min start with:
5 Thrusters 40/ 30 kg
5 Pull-ups

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