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
19 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2019

A. Deadlift
3 | 10 | 3"

B. 3 Rounds for time of:
400 m Row
15 Sumo Deadlift High Pull 50/35 kg
15 Burpee Box Jump-overs

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
06 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2019

In team of 3 pax
A. for time:
1600m Run together

then 5 rounds of:
40 Push-Ups
15 Power Cleans 70/50 kg

then
2000m Row

then 5 rounds of:
40 Push Ups
15 Deadlifts 120/90 kg

note: Work can commence when first person returns from Run

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
31 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 September 2019

A. Romanian Deadlifts
3 | 10 | 2"

B. 4 rounds of 4 min AMRAP on/4 mins off of:
10 Calorie Ski-erg
10 Kettlebell Swings 32/24 kg
10 Box Jumps 24 / 20 inch

WOD
30 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 August 2019

Buddy WOD
For time of:
100 Calorie Row
80 Wall Balls 20/14 lbs
60 Deadlifts 90/60 kg
40 Ring Dips
20 Bar Muscle-up
40 Ring Dips
60 Deadlifts 90/60 kg
80 Wall Balls 20/14 lbs
100 Calorie Row

Just lift odd shit

Strongman: 31 August 2019

A. Turkisch Get-up
Find your heaviest set (L+R=1) in 15 min

B. Back Squat
Find your 1RM in tempo 4-1-X-1

C. Descending ladder from 10-1
- Back Squats @ 75%1RM in tempo C-0-1-1
- Row 500m after each set of Squats

note: Work in buddy pair for spotting on Squats, go on medium speed for rowing

D. Happy Ending
- Tabata Push-ups

WOD
29 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 August 2019

A. Strict Press
3 | 5 | 2"

B. Push Jerk
3 | 3 | 3"

C. Split Jerk
3 | 2 | 3"

D. 12 minute AMRAP:
12 Deadlift 50/35 kg
9 Overhead Squats 50/35 kg
6 Power Snatches 50/35 kg

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
22 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 August 2019

A. Deadlift
6 | 3 | 3"

B. 7 Rounds for time of:
Row 400 m
12 Toes to bar

1 2 3 4 PAGE 1 OF 7