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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
05 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 November 2020

24 minute AMRAP of:
20 Overhead Squats 60/ 40 kg
20 Box Jump Overs 24/ 20 "
10 Shoulder to Over Head 60/ 40 kg
10 Burpee Box Jump Overs 24/ 20 "
5 Thrusters 60/ 40 kg 
5 Bar Muscle Ups

WOD
14 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 October 2020

A. Muscle Up Technique Work

C. 8 minute AMRAP of:
3 Muscle Ups
8 Kettlebell Swings

B. 20 minute AMRAP of:
15 Burpees
30/20 Calorie Row

Power-Up

Powerlifting: 15 October 2020

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

B. Deadlift
3 | 3-5 | 3" in tempo 4-1-1-1

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

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
07 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 October 2020

A. Bench Press
5 | 6 | 3"

note: Last Rep, Athlete to hold bar in locked out postion for 20 seconds

B. Muscle Up Technique Work

C. 8 minute AMRAP of:
2 Muscle Ups
8 Kettlbell Swings 32/ 24 kg

Power-Up

Powerlifting: 8 October 2020

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

B. Deadlift
3 | 3-5 | 3" in tempo 4-1-1-1

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

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
30 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2020

A. For quality: Kettlebell Turkish Get Ups
4 | 4L + 4R | 3"

B. Tabata of: Hollow Rocks

C. 3 rounds FGB Style of:
1st minute: Double Unders
2nd minute: Alternating Leg V-Ups
3rd minute: Wall Walk
4th mintue: SIngle DB/ KB Alternating Reverse Stepping Lunge
5th minute: Rest

Power-Up

Powerlifting: 1 October 2020

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

B. Deadlift
3 | 3-5 | 3" in tempo 4-1-1-1

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

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
26 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 August 2020

A1. Bench Press from the Floor
A2. Bent Over Barbell Row
5 | 8 | 2"

B. 6 Rounds for Calories of 2 minutes on/ 1 minute off:
1st minute: Row Hard
2nd minute: Row Moderate
3rd minute: Rest

Power-Up

Powerlifting: 27 August 2020

A. Front Squat
3 | 1-3 | 3" in tempo 3-1-1-1

B. Snatch Grip Deadlift
3 | 3-5 | 3" in tempo 3-1-1-1

C1. Bench Press
3-5 | 5-8 | '90 in tempo 2-0-1-1

C2. Bird Dog Row
3-5 | 5-8 L+R | '90 in tempo 2-0-1-1

WOD
19 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 August 2020

A1. Bench Press
A2. Bent Over Barbell Row
5 | 8 | 2"

B. 16 minute AMRAP of:
20 Single Dumbbell Alternating Step Back Lunge 22.5/ 15 kg
20 V-Sit Ups
20 Air Squats
20 Calorie Ski Erg

note: Quality Movement

Power-Up

Powerlifting: 20 August 2020

A. Front Squat
3 | 1-3 | 3" in tempo 3-1-1-1

B. Snatch Grip Deadlift
3 | 3-5 | 3" in tempo 3-1-1-1

C1. Bench Press
3-5 | 5-8 | '90 in tempo 2-0-1-1

C2. Bird Dog Row
3-5 | 5-8 L+R | '90 in tempo 2-0-1-1

WOD
11 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 July 2019

A. Deficit Deadlifts
5 | 5 | 3"

B. Bent-over Barbell Rows
3 | 10 | 2"

C. 12 minute as many rounds as possible of:
20 Plate Shoulder to Overheads 20/15 kg
30 m. Bear Crawl
20 Burpees onto Plate 20/15 kg

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

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