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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
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
22 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 23 April 2019

A. Deficit Deadlifts
4 | 5 | 2" in tempo 3-0-1-1

B. 12 minutes Ascending ladder (2-4-6-8-10...etc. reps) of:
Handstand Push-ups
Toes to Bar
Cal Ski-erg

It’s Gymnasty

Gymnastics: 23 April 2019

A. Kick-up into 2 sec. Handstand
5 | 3 | 1"

B. Box Rocks with Tuck
3 | 10 | 1"

C. Handstand Practice

D. Box Handstand Push-ups
3 | 8 | 2" in tempo 3-1-X-1

E. Angled Wall Handstand Hold
3 | '30 | 2"

Power-Up

Powerlifting: 23 April 2019

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

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

C. Deadlift
1 | 5 | 0” in tempo C-1-X-1

D1. Dumbbell Row
3 | 10L + 10R | 0” in tempo 1-1-1-1

D2. Push-ups
3 | ME | 2” in tempo 1-1-1-1

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
22 April 2019 | by Jarno
WOD
21 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 22 April 2019

A. 14 minute EMOM of:
on the odd minutes: 50 meter Sandbag Bearhug Walk
on the even minutes: Ketllebell Front Rack Hold 2x 20/16 kg

B. Clean Complex of:
1 Clean High Pull
1 Hang Squat Clean
1 Clean

C. Finisher
75 Hollow Rocks
after each set of 15 reps perform a 45 seconds Plank-Hold.

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

WOD
19 April 2019 | by Dustin

Easter Opening Hours

Easter Schedule Changes

Reminder to all of our members who want to train over the Easter period.

We are closed Sunday and have modified hours on Monday, so check prior to signing in.

We are back to normal on Tuesday.

WOD
18 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 19 April 2019

A. Overhead Squats
5 | 5 | 2"  in tempo 1-2-1-1

B. For time
1000 m. Row
2 minutes rest
1000 m. Ski-erg
2 minutes rest
1000 m. Row

Finisher: Tabata Hollow Holds

Nutrition, food, foodbasics, crossfitnutrition, carbs, protein, fats
NEWS
18 April 2019 | by Marlene

Here we are, with our first post about nutrition, FOREVER HUNGRY.Hungry for food AND knowledge!As you know, or might remember, we teach the basics of nutrition briefly in our On Ramp Course. We explain that it’s actually pretty simple. Stick to the basics that coach Glassman taught us; “Eat meat...

BENCHMARK
17 April 2019 | by Jarno

LET’S SET THE BAR

Benchmark: 18 April 2019

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

note: 1 minute rest between rounds

"Lynne"

B. Lynne
5 rounds for max reps of:
Bench Press @Bodyweight
Pull-ups

Power-Up

Powerlifting: 18 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”

D. Dips
3 | ME | 2” in tempo 1-0-1-0

BENCHMARK
16 April 2019 | by Jarno

LET’S SET THE BAR

Benchmark: 17 April 2019

A. Find your heaviest complex of:
1 Power Clean
2 Front Squats
2 Shoulder to Overhead

"The Chief"

B. The Chief
5 rounds of 3 minute AMRAP's:
3 Power Cleans 60/45 kg
6 Push-ups
9 Squats

Rest 1 minute in between rounds

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