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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
20 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2019

In Groups of 3 pax
For time:

800 m Run
Power Clean*
Front Squat*
Shoulder to Overhead

note: rep range and weights change each round
Round 1: 60 reps at 40/30 kg
Round 2: 50 reps at 50/35 kg
Round 3: 40 reps at 60/40 kg
Round 4: 30 reps at 70/45 kg

Just lift odd shit

Strongman: 21 September 2019

A. Power Clean + Push Press
Find 1RM, then 5 | 2 | 2” @ 90%

B. Front Squat
3-5 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Crusher:
-100x Bench Press @ 70% 1RM
- EMOM 5 Sandbag over Shoulde

WOD
18 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 September 2019

Have you signed up for the CrossFit Open yet? 

https://games.crossfit.com/ 

A. 14 minutes to Establish a Heavy Complex for the day of:
2 Hang Squat Snatches + 3 Overhead Squats

B. For time of:
1600 m Run
50 Pull-ups
50 Box Jump-overs 24/20 inch

Power-Up

Powerlifting: 19 September 2019

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

B. Bench Press
3-5 | 6-10 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 5-8 L+R | 2” in tempo C-1-1-1

C2. Chin-ups
3 | 5-8 | 2”” in tempo C-1-1-1

WOD
09 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 September 2019

A. Deadlifts
5 | 6 | 3" in tempo 4-1-1-1

B. For time of:
21 Deadlifts 100/70 kg
400 m Run
15 Deadlifts 100/70 kg
400 m Run
9 Deadlifts 100/70 kg
400 m Run
3 Deadlifts 100/70 kg
400 m Run

It’s Gymnasty

Gymnastics: 10 September 2019

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

Ring Swing with Ring Row
3 | 10 | '60

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

False Grip Ring Pull-ups
2-4 | 8-12 | '90

L-sit hold (rings)

Reverse tabata

Power-Up

Powerlifting: 10 September 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

WOD
04 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 September 2019

Today is the great Freddie Mercury's Birthday.

I don't believe in Peter Pan, Frankenstein or Superman
All I wanna do is bicycle, bicycle, bicycle
I want to ride my bicycle, bicycle, bicycle

A. 3 x Supersets of Maximum Effort of:
Handstand Push-ups
Strict Pull-ups
1 min Plank Hold

B. Dumbbell Bench Press
4 | 8 | 2"

C. 4 rounds of 3 mins on/3 mins off of:
Buy in: 
20/15 Calories on the Ski-erg 
then in remaining time: Max Effort Calories Row

note: Work in Pairs

Power-Up

Powerlifting: 5 September 2019

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

B. Shoulder Press
3-5 | 3-5 | 3” in tempo C-1-X-1

C1. Split Squat
3 | 8-12 | ‘90 in tempo 1-0-1-0

C2. Dip
3 | 8-12 | ‘90 in tempo 1-0-1-0

WOD
02 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 September 2019

A. Elevated Front Foot Split Squat
5 | 12 | 2" (6 Left / 6 Right)

B. 20 min. Alternating EMOM of:
1st minute : 15 V Sit Ups
2nd minute: 50 sec Sandbag bearhug hold
3rd minute: 50 m Double Kettlebell Front Rack Walk
4th minute: 3 Wall Walks
5th minute: Rest

Power-Up

Powerlifting: 3 September 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

WOD
28 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 August 2019

A. Skill/Technique Work on:
Handstand Walk
Toes to Ring

B. 12 minute EMOM of:
Odd minutes: Handstand Walk (Athlete to choose a distance)
Even minutes: Toes to Ring (Athlete to choose a number)

C. For time of:
Row 1000 m
Rest 3 minutes
Row 1000 m
Rest 3 minutes
Row 1000 m

note: score is total time

Power-Up

Powerlifting: 29 August 2019

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

B. Shoulder Press
3-5 | 3-5 | 3” in tempo C-1-X-1

C1. Sandbag Squat
3 | 8-12 | ‘90 in tempo 1-0-1-0

C2. Bench Press
3 | 8-12 | ‘90 in tempo 1-0-1-0

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

WOD
23 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 August 2019

Buddy WOD
30 min AMRAP of:

3 Calorie Row
3 Kettlebell Swing 32/24 kg
3 Wall Ball 20/14 lbs

note: add 3 reps to each movement each round
3 - 6 - 9 - 12 - 15 - 18 - 21 - 24 - 27 - 30 - 33 etc. 

Just lift odd shit

Strongman: 24 August 2019


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

B1. Dumbbell Bench Press
4 | 6-10 | 0”

B2. Sandbag Squats
4 | 15 | 2”
C. ...

WOD
14 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 August 2019

A. Skill and Practice Work Muscle Ups

B. 7 min AMRAP of:
1 Muscle Up + 2 Ring Dip

C. 5 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

D. 7 min AMRAP of:
5 Ring Rows
10 Burpee onto plate

Power-Up

Powerlifting: 15 August 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-1-1

B. Deadlift
3 | 3-5 | 3” in tempo 3-1-X-1

C1. Bench Press
3-5 | 3-6 | 2” in tempo 3-1-X-0

C2. Ring Row
3-5 | 10 | 2” in tempo C-1-1-1

WOD
12 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 August 2019

A. Weighted Strict Pull-ups
5 | 8 | 2 "

B. Weighted Parellel Bar Dip
5 | 5 | 2 "

C. Seated Dumbbell Press
4 | 8 | '90

D. For time:
30 Calorie Row - Damper 10
75 m Bear Crawl
50 Calorie Skierg
75 m Bear Crawl

 

Power-Up

Powerlifting: 13 August 2019

A. Back Squat
3 | 3-6 | 3” in tempo 4-1-X-0

B1. Shoulder Press
3 | 6-10 | ‘90 in tempo C-1-X-1

B2. Pull-up
3 | 6-10 | ‘90 in tempo C-1-X-1

C. Dumbbell Bench Press
3 | 8-12 | 2” in tempo C-0-1-1

It’s Gymnasty

Gymnastics: 13 August 2019


Muscle-up Transition technique (from toes)
5 | 3 | '60

False Grip Hang
3 | ME | 2"

Dip
2-4 | 8-12 | '90

Pull-up
2-4 | 8-12 | '90

L-sit hold (paralettes)
Reverse tabata

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