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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
12 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 October 2019

A. 16 minute Alternating EMOM of:
1st minute: 12 Ring Dips
2nd minute: 8 Sandbag over the Shoulder
3rd minute: 4 Wall Walks
4th minute: Rest

B. 16 minute Alternating EMOM of:
1st minute: 50 Double Unders
2nd minute: 20 Kettlebell Swings 24/16 kg
3rd minute: 18/15 Ski-Erg Calories
4th minute: Rest

WOD
23 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 September 2019

A. Back Squat:
4 | 9 | 3" in tempo 4-3-1-1

B. 15 min AMRAP of:
3 Wall Balls 20/14 lbs
3 Box Jump-Overs 24/20 inch
3 Power Cleans 50/35 kg

note: add 3 reps each round (3,6,9,12 etc.)

It’s Gymnasty

Gymnastics: 24 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: 24 September 2019

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

B. Back Squat
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Pull-ups
3 | 5-8 | 2” in tempo C-0-1-0

C2. Dips
3 | 5-8 | 2” in tempo C-0-1-0

WOD
14 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2019

A. 16 minute alternating EMOM of:
1st minute: 10 Ring Dips
2nd minute: Sandbag Throw over the Shoulder
3rd minute: 3 Rope Climbs
4th minute: Rest

B. 16 minute alternating EMOM of:
1st minute: 50 Double Unders
2nd minute: 15 Double Dumbbell Power Clean 22.5/15 kg
3rd minute: 15 Double Dumbbell Push Press 22.5/15 kg
4th minute: Rest

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

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
21 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 August 2019

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

B. Ring Dips
5 | 10 | '90

C. 21-15-9 reps for time of:
Dumbbell Hang Power Clean and Jerk (R) 22.5/15 kgs
Dumbbell Hang Power Clean and Jerk (L) 22.5/15 kgs
Box Facing Burpee Jump Over 24/20 inch

WOD
05 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 August 2019

A. Bench Press
5 | 8 | 2"

B. 16 minute EMOM of:
1st minute: 8 Dumbbell Rows ( 8L + 8R )
2nd minute: 3 Wall Walks
3rd minute: 10 Ring Dips
4th minute: 12 Burpee onto Plate

Power-Up

Powerlifting: 6 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: 6 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

WOD
17 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 July 2019

A. 14 minute EMOM:
1st minute: 50 seconds Sandbag Bearhug-hold
2nd minute: 20 Sit-ups

B. Weighted Push-ups:
5 | 10 | '90

C. For Time:
50 Burpee Box Facing Jump-overs 24/20 inch

Power-Up

Powerlifting: 18 July 2019

A. Deadlift
3-5 | 3-5 | 3” in tempo C-2-X-1

B. Shoulder Press
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 8L + 8R | ’90 in tempo C-1-1-1

C2. Dips
3 | 8-15 | ‘90 in tempo C-0-X-1

WOD
10 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 July 2019

A. 14 minute EMOM of:
on the odd minutes: 8 Dumbbell Rows ( 8L + 8R )
on the even minutes: 8 Dumbbell/ Kettlebell strict Presses

B. Weighted Push-ups
5 | 10 | '90

C. 8 rounds for time, with 1 minute rest between rounds, of:
500 m. Row

note: Aim is to increase speed across the 8 rounds

Power-Up

Powerlifting: 11 July 2019

A. Deadlift
3-5 | 3-5 | 3” in tempo C-2-X-1

B. Shoulder Press
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 8L + 8R | ’90 in tempo C-1-1-1

C2. Dips
3 | 8-15 | ‘90 in tempo C-0-X-1

WOD
08 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 July 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. 3 Rounds for time of:
100 Double Unders
60 Air Squats
25 Hang Power Snatches 40/30 kg

It’s Gymnasty

Gymnastics: 9 July 2019

A. 2,5 kg plate shoulder warm-up

B. Kipping practice
5 | 3 | '30

C. Bar Muscle Up Practice
5 | 3 | '60
D. Strict Pull-ups
2-4 | 8-12 | '90

E. Dips
2-4 | 8-12 | '90

Power-Up

Powerlifting: 9 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 | ‘90

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