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
20 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2019

In Groups of 3 pax
For time:

800 m Run
Power Clean*
Front Squat*
Shoulder to Overhead

note: rep range and weights change each round
Round 1: 60 reps at 40/30 kg
Round 2: 50 reps at 50/35 kg
Round 3: 40 reps at 60/40 kg
Round 4: 30 reps at 70/45 kg

Just lift odd shit

Strongman: 21 September 2019

A. Power Clean + Push Press
Find 1RM, then 5 | 2 | 2” @ 90%

B. Front Squat
3-5 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Crusher:
-100x Bench Press @ 70% 1RM
- EMOM 5 Sandbag over Shoulde

WOD
15 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2019

A. Alternating 12 min EMOM of:
On the Odd minutes perform: 3 x Front Squats
On the Even minutes perform: 6 x Back Squats

note: go heavier than previous week

B. 12 minute AMRAP of:
15 Thrusters 40/30 kg
30 Double Unders
15 Chest to Bar Pull Ups
30 Double Unders

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
08 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 September 2019

A. Alternating 12 min EMOM of:
on the Odd minutes perform: 3 Front Squats
on the Even minutes perform: 6 Back Squats

note: Same weight for both lifts

B. 8 rounds for time of :
8 Hang Squat Snatches 40/30 kg
30 Double Unders

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

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
25 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 August 2019

A. Front Squat
6 | 3 | 2 "

B. 15 minute AMRAP of:
12 Front Squat 60/40 kg
12 Lateral Burpees over the bar
200 m run

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
11 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 August 2019

A. 12 mins to establish a heavy complex for the day of:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

B. 3 rounds for time of :
15 Hang Squat Cleans 60 / 40 kg
15 Lateral Burpees

WOD
21 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 July 2019

A. Front Squat
6 | 3 | 2 "

B. 3 rounds, increasing in weight, of a 3 minute AMRAP, with a 3 minute rest in between rounds:
15 Calorie Row
12 Power Cleans
9 Burpee Box Jumps 24/20 inch

note: mens weight 60/50/40 kg, womens weight 40/30/20 kg

1 2 3 4 PAGE 1 OF 5