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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
13 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 November 2019

A. 20 minutes to find 3 rep max of:
Strict Press

B. 20 minute EMOM of:
1st minute: Sled Drag 10 m
2nd minute: Double Kettlebell Clean and Jerk 24/16 kg
3rd minute: Ski Erg Calories
4th minute: Rest

note: Athlete to work in groups of 4 and rotate

Power-Up

Powerlifting: 14 November 2019

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

B1. Bench Press
1-3 | 3-6 | 2” in tempo 3-0-X-0

B2. Dumbbell Row
1-3 | 3-6 | 2” in temp 3-0-X-0

C1. Dumbbell Press
3 | 10 | ‘90

C2. Sandbag Squat
3 | 10 | ‘90

WOD
08 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 November 2019

Work in Pairs
for As Many Reps As Possible

7 minutes AMRAP of:
12 Pull Ups
12 Overhead Squats 40/30 kg
12 Lateral Burpees

3 minutes rest

7 minutes AMRAP of:
9 Chest to Bar Pull-Ups
9 Overhead Squats 50/40 kg
9 Lateral Burpees

3 minutes rest

7 minutes AMRAP of:
6 Bar Muscle Ups
6 Overhead Squats 60/50
6 Lateral Burpees

note: Break up Reps as required

Just lift odd shit

Strongman: 9 November 2019

A. Cluster
Find 1RM, then cluster+thruster 3| 1 | 2” @ 90%

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

C. Buddy Strong Kalsu
100 Thrusters 60/40kg
EMOM 5 strict Pull-ups and 5 Burpees

note: Buddy 1 & 2 alternate every round with Burpees and Pull-ups

WOD
04 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 November 2019

A. Deadlift
5 | 5 | 3"

B. For time:
Row 3 km, startoff and perform 7 Burpees every 2 minutes.

note: 20 minute time cap

Power-Up

Powerlifting: 5 November 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

WOD
01 November 2019 | by CrossFit Amsterdam

SCARY AS F*CK

HALLOWEEN WOD: 2 November 2019

Dressed up, and working in pairs!

35 minute AMRAP of:
8 Rope Climbs
50 Calorie Row
20 Devils Press 22.5/15 kg
30 Chest to Bar Pull Ups
40 Box Jumps 24/20 inch

note: Break up work anyway you like

Just lift odd shit

Strongman: 2 November 2019

A. Cluster
Find 1RM, then cluster+thruster 5 | 1 | 2” @ 90%

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

C. Buddy Wod
3 Rounds for Time:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @ BW

WOD
28 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 October 2019

A. Hang Power Clean
6 | 3 | 2"

B. 21-18-15-12-9 for time of:
Kettlebell Swings 32/24 kg
Thruster 40/30 kg

It’s Gymnasty

Gymnastics: 29 October 2019

Tabata Hollow Body

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

Kick-up into handstand
5 | 3 | 1"

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

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

Power-Up

Powerlifting: 29 October 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

WOD
25 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 October 2019

In Teams of 3

For time:
200/180 Calorie Row
150 Overhead Squats 60/40 kg
200/180 Calorie Row
100 Power Cleans 60/40 kg
200/180 Calorie Row

Just lift odd shit

Strongman: 26 October 2019

A. Cluster
Find 1RM, then cluster+thruster 3| 1 | 2” @90%

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

C. Buddy Strong Kalsu
100 Thrusters 60/40 kg
EMOM 5 strict Pull-ups and 5 Burpees

note: Buddy 1 & 2 alternate every round with burpee and pull-up

WOD
21 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 October 2019

A. Snatch Pull
3 | 5 | 2"

B. Snatch Pull + Power Snatch
5 | 1 | 2"

C. 5 minute EMOM of Power Snatch:
5 | 2 | 1"

D. 5 rounds for time of:
15 Toes to Bar
9 Power Snatches 40/30 kg
3 Bar Muscle Up

Power-Up

Powerlifting: 22 October 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

WOD
18 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 October 2019

Buddy WOD, you go - I go

For time of:
100 Bar Facing Burpees
80 Kettlebell Snatch 24/16 kg
60 Overhead Squats 60/40 kg
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
20 Bar Muscle up
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
60 Overhead Squats 60/40 kg
80 Kettlebell Snatch 24/16 kg
100 Bar Facing Burpees

Just lift odd shit

Strongman: 19 October 2019

A. Cluster
Find your 1RM
Then perform a Cluster + Thruster 5 | 1 | 2” @90%

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

C. Buddy Wod
3 Rounds for time of:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15 kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @BW

BENCHMARK
07 October 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 8 October 2019

A. Bench Press*
5 | 6 | 3" in Tempo 3-1-1-1

*Superset combination with 5-10 strict Pull-ups after each set

The Open 14.1

10 minute AMRAP of:
30 Double Unders
15 Power Snatches 35/25 kg

Power-Up

Powerlifting: 8 October 2019

No Power-Lifting today guys, due to absence of Coach Perry
(the prick went on vacation...)

WOD
02 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 October 2019

A. Alternating Front Rack Stepping Lunge
5 | 12 | 2"

B. 20 min Alternating EMOM of:
1st minute : 5 Muscle-Ups
2nd minute: 50 sec Sandbag Bearhug Hold
3rd minute: 15 Calorie Ski-erg
4th minute: 15 Burpees
5th minute: Rest

Power-Up

Powerlifting: 3 October 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

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