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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 Jarno

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
25 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 26 May 2019

A. 4 Rounds for time of:
10 V-Ups
10 Toes Touch
10 Leg Raises

B. 4 rounds for time of:
21 Bench Presses 60/45 kg
15 Pull-ups
400 m. Run

BENCHMARK
24 May 2019 | by Jarno

LET’S SET THE BAR

Benchmark: 25 May 2019

 

"Willem vW."

Buy in: 500 m. Row

4 rounds of:
14 Deadlifts 100/80 kg
11 Power Cleans 80/60 kg
19 Push Jerk 60/45 kg
87 Double Unders

Buy out: 1600 m. Run

WOD
23 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 24 May 2019

Buddy WOD! 
all based on you go, I go: 

A. 600 m. Sandbag Bearhug-Walk
note: every time you need to change or have to drop the weight, you and your Buddy perform 5 synchronised Burpees, before your partner can continue the Sandbag Bearhug-Walk.

B. 800 m. Kettlebell Farmers Carry with 2 x 24/16 kg
note: every time you need to change or have to drop the weight, you and your Buddy perform 10 synchronised Burpees, before your partner can continue the Kettlebell Farmers Carry.

C. 800 m. Sled-pulls @75% Bodyweight
note: every 50 meters your Buddy has to take over. 

WOD
22 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 23 May 2019

A. Overhead Squats
4 | 3 | 3"

B1. 5 minutes AMRAP of:
45/35 Cal Ski-erg
Max reps OverHead Squats 50/35 kg

3 minutes rest

B2. 5 minutes AMRAP of:
35/25 Cal Ski-erg
Max reps Hang Squat Cleans 60/45 kg

3 minutes rest

B3. 5 minutes AMRAP of:
25/15 Cal Ski-erg
Max reps Thrusters 70/50 kg

Power-Up

Powerlifting: 23 May 2019

A. Deadlift
3 | 3-5 | 3” C-1-X-1

B. Bench Press
3 | 5 x 2 | ’20 | 3”

C. Front Squat
3 | 6-10 | 3” 1-0-1-0

WOD
21 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 22 May 2019

A. Split Squats with Dumbbells
Every 90 seconds for 10 rounds:
2 sets of 5 reps on each leg, increasing weight each set 

B. 2 rounds for time of:
1000 m. Row
800 m. Run
15 strict Pull-ups

WOD
20 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 21 May 2019

A. 5 minutes EMOM of:
1 Snatch High Pull
1 Power Snatch

3 minutes rest

B. 5 minutes EMOM of:
1 Hang Power Snatch
1 Hang Squat Snatch

3 minutes rest

C. 5 minutes EMOM of:
1 Hang Squat Snatch
1 Squat Snatch

3 minutes rest

D. 5 Heavy Squat Snatches

Power-Up

Powerlifting: 21 May 2019

A. Press
5 | 3 | 3” C-0-X-1

B. Back Squat
3 | 5 x 2 | ’20 | 3”

C1. Ring Row
3 | 10 | ’90 1-0-1-0

C2. Dips
3 | 10 | ’90 1-0-1-0

It’s Gymnasty

Gymnastics: 21 May 2019

A. Kick-up Drill 10 sec. Handstand
5 | 3 | 1"

B. Handstand Rocks
3 | 8 | 1"

C. Handstand Practice

D. Wall Handstand Hold
3 | '45 | 2"

E. Handstand Push-ups Negatives
3 | 5 | 2" in tempo 3-1-X-1

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
20 May 2019 | by Jarno
WOD
19 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 20 May 2019

A. 12 minutes EMOM of:
1st minute: 1 Legless Rope Climb
2nd minute: 20 Ab-mat Sit-Ups
3th minute: 20 Back-Extensions

B. Skill: Handstand-Walk

C. 5 minutes AMRAP of:
3 US Kettlebell Swings 32/24 kg
10 meter Handstand Walk

WOD
18 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 19 May 2019

A. 12 minute EMOM of:
On the Odd minutes: 3 Front Squats
On the Even minutes: 6 Back Squats

B. 3 rounds of:
500 m. Row
100 Double Unders
20 Thrusters 30/20 kg

WOD
17 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 18 May 2019

A. in Teams of 3 pax:
Complete 5 rounds for time of:
100 m. Sled Pull Backwards
200 m. Sled Pull Forward
100 m. Sled Pull Backwards
20 Synchronised Burpees

Just lift odd shit

Strongman: 18 May 2019

A. Clean Pull
5 | 2 | 2”

B. Front Squat
3 | 5 | 3” 1-0-X-1

C. Buddy WOD, based on you go I go. 
30 minute AMRAP of:
- 1 Tire Flip each
- 1 Hammer Slam (Left + Right = 1) each

Note: every 3 minutes on the minute you and your Buddy have to perform 10 Dips

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