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 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
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
23 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 November 2020

A. Strict Press
7 | 4 | 2"

B. 17 minute AMRAP of:
5 Wall Walks
15 Dumbell Overhead Stepping Lunge (L arm) 22.5/ 15 kg
15 Dumbell Overhead Stepping Lunge (R arm) 22.5/ 15 kg
30 Calorie Row
45 Double Unders

It’s Gymnasty

Gymnastics: 24 November 2020

A. Tabata Hollow Body

B. PVC Lifts from Superman Hold
4 | 10 | 1"

C. Walk Aways (from the wall)
5 | 2 | 2"
D. Shoulder Taps
3 | 8 (4L+4R) | 2"

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

Power-Up

Powerlifting: 24 November 2020

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-1-X-1

B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

C2. Bird Dog Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
20 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 November 2020

A. Double Kettlebell Front Rack Squats
6 | 10 | 2"

B. 2 x 7 minute AMRAP's of:
AMRAP 1
5 Power Snatch 60/45 kg
10 Calorie Ski Erg
20 Push Ups

AMRAP 2
5 Rope Climbs
10 Push Ups
20 Wall Balls

note: work in pairs, swap AMRAP's after each 7 minutes and rest 3 minutes between AMRAP's

Just lift odd shit

Strongman: 21 November 2020

A. Muscle Snatch
4 | 2 | '90 @ 80%1RM

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

C. Buddy WOD, 20 minute EMOM of:
1st minute: Thrusters 60/ 45 kg
2nd minute: Strict Pull-ups
3rd minute: Dips
4th minute: Russian Kettlebell Swings 32/24kg
5th minute: Rest

note: You work for 30 sec. ME, I work for 30 sec. ME.

WOD
16 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 November 2020

A. Strict Press
7 | 4 | 2"

B. 14 minute AMRAP of:
10 Burpee Box Jump Over 24/ 20"
10 Kettlebell Snatch (R) 24/ 16 kg
10 Kettlebell Snatch (L) 24/ 16 kg
20 Goblet Squats 24/ 16 kg
20 Push Ups

It’s Gymnasty

Gymnastics: 17 November 2020

A. Tabata Hollow Body

B. Reach Backs (to the wall)
4 | 10 | 1"

C. Kick-up into handstand
5 | 3 | 1"

D. Weight Shifts (into Shoulder Taps)
3 | 8 (4L+4R) | 2"

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

Power-Up

Powerlifting: 17 November 2020

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-1-X-1

B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

C2. Bird Dog Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
13 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 November 2020

A. Back Squat
5 | 5 | 3"

Note: This is a moderate set only

B. 16 minute AMRAP of:
5 Dumbell Thruster (L) 22.5/ 15 kg
5 Dumbell Thruster (R) 22.5/ 15 kg
10 Alternating Dumbbell Snatch 22.5/ 15 kg
15 Toes to Bar
20 Dumbbell Box Step Overs 22.5/ 15 kg

Just lift odd shit

Strongman: 14 November 2020

A. Jerk
- Find a heavy set
- 3 | 2 | '90 @ 80%

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

C. 20 Min AMRAP of:
- 5x Sandbag on the box
- 10x Sandbag Squats
- 15x Push-ups

WOD
09 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 November 2020

A. Strict Press
7 | 5 | 2"

B. 3 Rounds for time of:
30/ 25 Calories Row
20 Handstand Push Ups
10 Hang Power Snatch 50/35 kgs

It’s Gymnasty

Gymnastics: 10 November 2020

A. Kick-up into 2 sec. Handstand
5 | 3 | 1"

B. Box Rocks with Pike
3 | 10 | 1"

C. Handstand Practice
D. Angled Wall Handstand-hold
3 | ME | 2"

E. Box HSPU
3 | 8 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 10 November 2020

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-1-X-1

B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

C2. Seal Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
06 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 November 2020

A. Back Squat
5 | 5 | 3"

B. 2 rounds for time of:
25 Calorie Row
25 Burpee over Rower
25 V - Sit Ups/Toes to Bar
25 Sandbag Squats/Air Squats

BENCHMARK
03 November 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 4 November 2020

CORONAPROOF CF-TOTAL

Sum of the Best of Each Lift:

Back Front Squat
Shoulder Press
Deadlift

Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

Score is the sum of the best of all three lifts.

more info

Started from the PVC...

Oui Lift: 4 November 2020

Weightlifting Wednesday from 17:30-18:30 and from 18:30-19:30 h. 
With our favorite Frenchie! Coach Fabien. 

WOD
02 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 November 2020

A. Power Snatch
6 | 4 | 2"

B. 20 minute AMRAP, ascending in reps (3,6,9 etc.) of:
Kettlebell Swings 32/ 24 kg
Box Jumps 24/ 20"
Calories Rowing

Power-Up

Powerlifting: 3 November 2020

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-1-X-1

B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1

C1. Push-up
3 | 6-10 | '90 in tempo C-0-1-0

C2. Seal Row
3 | 6-10 | '90 in tempo C-0-1-0

WOD
30 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 October 2020

A.  1 Power Cleans + 1 Push Jerk = 1
8 | 3 | 90"

B. 2 x 8 minute AMRAP of:
15 Box Jumps
15 Kettlebell Swings
15 Push Ups

note: Rest 3 minutes between rounds

Just lift odd shit

Strongman: 31 October 2020

A. Power Clean & Push Press
Find your new best set

B. Press
10 | 3 | 2" in tempo C-0-1-1 @ 80%

C. 5 Rounds for time of:
- 6-10 Back Squats in tempo C-0-1-1 @ 75%
- 500 m Row

1 2 3 4 PAGE 1 OF 16