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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

WOD
14 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 15 May 2019

A. Skills and warm-up drills for the WOD

B. For time
100 Wall Balls 20/14 lbs
80 Double Unders
60 Burpees over the Rower
40 Cal Row
20 Clean and Jerk 70/50 kg

WOD
10 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 11 May 2019

A. In teams of 2 pax:
40 Snatches 60/45 kg
10 Ring Muscle-ups
40 Clean and Jerks 60/45 kg
10 Ring Muscle-ups
40 Thrusters 60/45 kg
10 Ring Muscle-ups

Just lift odd shit

Strongman: 11 May 2019


A. Clean Pull
5 | 2 | 2”

B. Front Squat
3 | 5 | 3” 1-0-X-1

C. Buddy Kettlebell DT
10 Rounds for Time of:
- 12 Double Kettlebell Deadlifts 32/24 kg
- 9 Double Kettlebell Power Cleans
- 6 Double Kettlebell Push Jerks

WOD
06 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 7 May 2019

A. With a continuous running clock for 20 minutes, perform 4 rounds of: 
- a 3 minute (0-3 minutes)  400 m. Run
- a 2 minute (3- 5 minutes)  200 m. Run

Note: your score is your slowest 400 and 200 meter out of 4. 

B. *15*12*9*6*3 reps for time:
* = 200 m. Run
Devil Presses 22.5/15 kg

It’s Gymnasty

Gymnastics: 7 May 2019

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

B. Handstand Rocks
3 | 8 | 1"

C. Handstand Practice

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

E. Wall Handstand-Hold
3 | '45 | 2"

Power-Up

Powerlifting: 7 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

WOD
30 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 1 May 2019

A. 4 rounds for quality of:
Max effort Pull-ups ( strict )
Max effort Push-ups

90 seconds rest between rounds

B. For time, 2 rounds of:
800 m. Row
200 m. Run
60 seconds of Plank-hold

WOD
27 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 28 April 2019

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

note: 1 min. rest between rounds

B. With a timecap of 10 minutes, perform 12-10-8-6-4 reps for time of:
Power Cleans 50/35 kg
Thrusters 50/35 kg
Burpees over the Bar

3 minutes rest

7 minutes AMRAP of:
10-15-20-25-30 reps
Wall Balls 20/14 lbs
Cal Row

BENCHMARK
25 April 2019 | by Jarno

LET’S SET THE BAR

Benchmark: 26 April 2019

A. Skill/ Tech work on:
Buttefly Pull-ups

B. Build up to a heavy 5 RM Thruster

"CrossFit Games Open 19.5"

C.  CrossFit Games Open 19.5
33-27-21-15-9 reps for time of:
Thrusters 42.5/30 kg
Chest to Bar Pull-ups

note: timecap of 25 minutes

WOD
24 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 25 April 2019

A. 4 rounds of:
Max effort strict Pull-ups
Max effort Push-ups
90 seconds rest between rounds

B. 5 rounds for time:
30 m. Lunges
30 Sit-ups
5 Bench Press 80/60 kg

Power-Up

Powerlifting: 25 April 2019

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

B. Press
5 | 5 | 3” in tempo C-0-X-1

C. Power Clean
5 | 3 | 3”

D1. Sandbag Squats
3 | ME | 0” in tempo 1-0-1-0

D2. Dips
3 | ME | ’90 in tempo 1-0-1-0

WOD
23 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 24 April 2019

A. Press
3 | 10 | '90

B. Push Press
3 | 10 | '90

C. For time:
800 m. Run
50 Box Step-ups with 1 Kettlebell 24/16 kg
30 Burpee Box Jump-overs 24/20 inch
50 Box Step-overs with 1 Kettlebell 24/16 kg

WOD
19 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 20 April 2019

All parts of the WOD are performed in teams of 3 pax:

A. 10 minutes for maximum calories on the Ski-erg vs. a Deadhang Hold on the Pull-up bar

note: pax 1 is going ME on the Ski-erg, while pax 2 is hanging on the Pull-up Bar in a deadhang position. Pax 3 is resting.

note: you may only be allowed to Ski-erg as long as the other person is hanging on the Pull-up bar.


B1. 150 Shoulder to Overhead 50/35 kg (timecap of 30 minutes)

note: pax 1 is performing the S2OH's, pax 2 is holding a second barbell with the same weight in Overhead position (static hold), pax 3 is resting.

B2. 50 Rope Climbs

note: pax 1 is performing RC's, pax 2 is holding a heavy Sandbag in Bearhug-hold (static hold), pax 3 is resting.

Just lift odd shit

Strongman: 20 April 2019


A. Turkisch Get-up
5 | 3L+3R | 3”

B. Dumbbell Bench Press
3 | 3-6 | 3” in tempo 4-0-X-0

C. For Time
- 30 Back Squats @ Body Weight
- 1600 m. Run
- 20 Back Squats
- 800 m. Run
- 10 Back Squats
- 400 m. Run

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