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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
09 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 March 2020

A. Bench Press
6 | 4 | 2"

B. 5 rounds of 2 minutes on/2 minutes off, of:
4x 10 m Heavy Sled Drag
15 Push Ups
Max Effort Ski Erg Calories in the remaining time.

It’s Gymnasty

Gymnastics: 10 March 2020

A. Kipping Swing w. Pull (on bar)
4 | 5-8 | 2"

B. Jumping Bar Muscle-up (transition practice)
5 | 3 | 1"

C. Strict Pull-ups (Chest2bar)
3 | 5-8 | 2"

D. Maltese Push-ups
3 | ME | 2"

E. Hollow Arch Hold
4 | 1" | 1"

Power-Up

Powerlifting: 10 March 2020

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-0-1-1

B1. Press
5 | 5 | 2"

B2. Pull-up
5 | 5 | 2"

C1. Good Morning
3 | 10 | '90 in tempo 3-1-1-1

C2. Parallettes Push-up
3 | 10 | '90 in tempo 3-1-1-1

WOD
05 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 January 2020

A. Front Squats
6 | 3 | 2" in Tempo 1-5-1-1

B. 4 rounds of 3 minutes on/3 minutes off of:
40 m (4 x 10 m) Sled Drag (Heavish)
then max effort in remaining time of Ski-Erg for Calories

note: Working in partners

WOD
22 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 July 2019

A. Snatch Grip Deadlift
4 | 5 | '60

B. Snatch High Pull
4 | 3 | '60

C. Hang Snatch
5 | 2 | '90

D. 4 Rounds for time of:
75 m. Bearcrawl
20 V-Ups
5 Bar Muscle Ups

It’s Gymnasty

Gymnastics: 23 July 2019

A. Plate Rocks
3 | 10 | '60

B. Slow motion Kipping practice
5 | 2 | '30

C. Bar Muscle-Up transition drill
4 | 2 | '60

D. Bar Muscle Up Practice
5 | 3 | '60

E. Ring Push-up Fun

WOD
15 July 2019 | by CrossFit Amsterdam

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

WOD
24 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 June 2019

5 Sets of maximum effort on:
A1. Handstand Wall-holds
A2. Dead Hang hold on the Pull-up Bar (in perfect hollow-hold position)

rest 2 minutes

B. 20 minute EMOM of:
1st minute: ME Wall Balls 20/14 lbs
2nd minute: ME Kettlebell Swings 24/16 kg
3rd minute: ME Cal Row
4th minute: Rest

It’s Gymnasty

Gymnastics: 25 June 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: 25 June 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 | ‘90

WOD
09 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 June 2019

A. 14 minute EMOM of:
Odd: 8 Dumbbell Rows ( 8L + 8R )
Even: 8 Dumbbell/ Kettlebell strict Presses

In teams of 2:
B1. 5 minutes AMRAP of :
2 Ascents Rope Climbs (7 m.)
1 person holding a Sandbag in Bearhug position

2 minutes rest

B2. 5 minutes AMRAP of ( synchronised )
8 Burpee Box Jump-overs 24/20 inch
16 Dumbbell Snatches 22.5/15 kg

2 minutes rest

B3. 5 minutes AMRAP of:
10/7 cal Ski-erg
4 Bar Muscle-ups

WOD
02 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 June 2019

A. Tech/Skill work on the progressions of:
- Pull-ups
- Chest to Bar Pull-ups
- Bar Muscle-ups

B. For time:
21 Toes to Bar
400 m. Run
15 Pull-ups
400 m. Run
9 Bar Muscle-ups
400 m. Run
9 Toes to Bar
400 m. Run
15 Chest to Bar Pull-ups
400 m. Run
21 Bar Muscle-ups

WOD
31 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 June 2019

BuddyWOD!

For time:
1600 m. Buddy Run 

Then perform 10 Rounds (you go 1 round, I go 1 round) of:
5 Bar Muscle-ups
10 Deadlifts 85/55 kg
15 Wallballs 9/6 (10’)

Ending with another 1600 m. Buddy Run

Just lift odd shit

Strongman: 1 June 2019


A. Power Clean
3 | 2 | 2”

B. Front Squat
3 | 3 | 3” 1-0-X-1

Strong-Buddy WOD
For time:
- 100 Double Kettlebell Swings 32/24 kg
- 100 Dumbbell Strict Press 22,5/15 kg
- 100 (L+R) Kettlebell Row 32/24 kg
- 100 Steps Walking Lunge with Log

WOD
10 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 April 2019

A. Skill/ Tech work on:
Bar Muscle-up ( jumping Bar Muscle-up )

B. 12 minute EMOM of:
On the Odd minutes, perform: 17/ 13 calorie Ski-erg
On the Even minutes, perform: 40 sec. Bar Muscle-up ( practice )

C. 7 minute AMRAP of:
1 Chest to Bar Pull-up and 3 calories on the Ski-erg
2 Chest to Bar Pull-up and 6 calories on the Ski-erg
3 Chest to Bar Pull-up and 9 calories on the Ski-erg
4 Chest to Bar Pull-up and 12 calories on the Ski-erg

LET’S GET PHYSICAL

Powerlifting: 11 April 2019

A. Back Squat
5 | 5 | 3” C-0-X-1

B1. Dumbbell Shoulder Press
5 | 5L + 5 R | ‘90 in tempo C-1-1-1

B2. Barbell Row (supinated grip)
5 | 10 | ‘90 in tempo C-1-1-1

C1. Dips
3 | ME | 2” in tempo 1-0-1-0

C2. Pull-ups
3 | ME | 2” in tempo 1-0-1-0

WOD
01 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 April 2019

A. 12 minutes EMOM of:
- odd minutes: 3 Front Squats
- even minutes: 6 Back Squats

B. Skill/ Tech work on:
Bar Muscle-up

C. 14 minutes EMOM of:
1st. minute: 15/12 calories Row
2nd. minute: 40 Double Unders
3rd. minute: 3-6 Bar Muscle-ups

LET’S GET PHYSICAL

Powerlifting: 2 April 2019

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

B1. Dumbbell Bench Press
3 | 3-5 | ‘90 in tempo C-1-1-1

B2. Dumbbell Seal Row
3 | 10 | ‘90 in tempo C-1-1-1

C. Split Squat
3 | 8L + 8R | 2” in tempo C-1-1-1

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