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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
26 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 October 2020

A. Snatch
8 | 2 | 90"

B. 2 Rounds for time of:
1000 m Row
50 Alternating Dumbell Snatch 22.5/ 15 kg
50 Ab Mat Sit Ups

It’s Gymnasty

Gymnastics: 27 October 2020

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: 27 October 2020

A. Push Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

B. Back Squat
3-5 | 3-6 | 3" in tempo 4-1-X-0

C1. Pull-up
3-5 | 5-8 | '90

C2. Dips
3-5 | 5-8 | '90

WOD
19 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 October 2020

A. Back Squat
6 | 3 | 2" in tempo 2-1-2-1

B. 3 rounds for time of:
1000 m Row
25 Toes to Bar

It’s Gymnasty

Gymnastics: 20 October 2020

A. Kick-up into L-sit Handstand
5 | 3 | 1"

B. Plate Rocks
3 | 10 | 1"

C. Handstand Practice

D. Box Handstand-hold

3 | ME | 2"

E. Kettlebell 1 1/2 Shoulder Press
3 | 5 | 2" in tempo 3-1-X-1

BENCHMARK
12 October 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 October 2020

A. Back Squat 
6 | 3 | 2" in tempo 2-1-2-1

Isabel

30 Snatches for time @ 60/40 kg

It’s Gymnasty

Gymnastics: 13 October 2020

A. Kick-up into L-sit handstand
5 | 3 | 1"

B. Plate Rocks
3 | 10 | 1"

C. Handstand Practice (10 min)
D. Ketllebell 1 1/2 Shoulder Press
3 | 5 | 2" in tempo 3-1-X-1

E. Box Handstand-hold
3 | '30 | 2"

Power-Up

Powerlifting: 13 October 2020

A. Push Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

B. Back Squat
3-5 | 3-6 | 3" in tempo 4-1-X-0

C1. Pull-up
5 | 5 | '60

C2. Dips
5 | 5 | '60

WOD
28 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 September 2020

A. Front Squat
7 | 3 | 2"

B. 4 Rounds for time of:
500 m/ 400 m Row
75 Double Unders 

It’s Gymnasty

Gymnastics: 29 September 2020

A. Ring Mussle-up attempts
5 | 1-3 | 3"

B. Work on your weakness
5 | ME | 2"

C. False Grip test
3 | ME | 2"

D. Handstand practice for 20 min

Power-Up

Powerlifting: 29 September 2020

A. Push Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

B. Back Squat
3-5 | 3-6 | 3" in tempo 4-1-X-0

C1. Pull-up
5 | 5 | '60

C2. Dips
5 | 5 | '60

WOD
21 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 September 2020

A. Complex of: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch + 1 Overhead Squat
7 | 1 | 2"

B. 16 minute Fight Gone Bad Style of:
1st minute: Ski Erg Calorie
2nd minute: 5 m Handstand Walk/ Wall Walk
3rd minute: Double Kettlebell/ Dumbbell Front Squat
4th Minute: Rest

note: work in groups of 4 pax. 

Power-Up

Powerlifting: 22 September 2020

A. Back Squat
10 | 3 | 2" in tempo 3-0-X-1

B1. Bench Press
5 | 5 | 3" in tempo C-0-1-1

B2. Dumbbell row
5 | 5L+5R| 2" in tempo C-0-1-1

It’s Gymnasty

Gymnastics: 22 September 2020

A. Bar Muscle-up attempts
5 | 1-3 | 3"

B. Work on your weakness
5 | ME | 2"

C. Hang test
3 | ME | 2"

D. Handstand practice for 20 min

WOD
14 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2020

A. Back Squat 
6 | 3 | 2" in tempo 2-1-2-1

B. 3 Rounds for time of:
5 Wall Walks
15 Ring Dips/ Parallel Bar Dips/ Box Dips/ Push Ups
30 m Single Dumbbell Overhead Walking Lunge

It’s Gymnasty

Gymnastics: 15 September 2020

A. Ring Swing w. Pull
4 | 5-8 | 2"

B. Ring MU Transition
5 | 3 | 1"

C1. Strict Pull-ups (Chest2bar)
C2. Maltese Push-ups
3 | 5-8 | 2"

Power-Up

Powerlifting: 15 September 2020

A. Back Squat
10 | 3 | 2" in tempo 3-0-X-1

B1. Bench Press
5 | 5 | 3" in tempo C-0-1-1

B2. Dumbbell row
5 | 5L+5R| 2" in tempo C-0-1-1

WOD
31 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 September 2020

A. Snatch Pull + Squat Snatch
8 | 1 | '90

B. 14 minute AMRAP
11 Burpee Box Jump Overs 24/ 20 inch
11 Toes to Bar
200 m Run

It’s Gymnasty

Gymnastics: 1 September 2020

A. Kipping Swing with Pull (on bar)
4 | 5-8 | 2"

B. Jumping Bar Muscle-up (transition practice)
5 | 3 | 1"

C. Strict Pull-ups (Chest2bar)
3 | 5-8 | 2"

D. Maltese Push-ups
3 | ME | 2"

WOD
24 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 August 2020

A. Back Squat 
5 | 5 | 3" in tempo 3 - 1 - x - 1

B. 14 minute AMRAP of:
7 Bar/ Ring Muscle Ups
50 Wall Balls
100 Double Unders

It’s Gymnasty

Gymnastics: 25 August 2020

A. Ring Swing with Pull
4 | 3 | 1"

B. Ring Muscle-up transition with Band
5 | 2 | 1"

C1. Chest2Ring Pull-ups
C2. Ring Dips
3 | 3-5 | 3"

Power-Up

Powerlifting: 25 August 2020

A. Muscle Clean + Shoulder Press
5 | 3 x 1+1 | '90

B. Back Squat
3 | 5-8 | 3" in tempo 3-0-1-1

C1. Dip
C2. Chin-up

3 | 6-10 | '90 in tempo C-1-1-1

WOD
17 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 August 2020

A1. Push Press  7 | 5 | 0"
A2. Push Jerk  7 | 3 | 2"

B. 6 Rounds for Calories 2 minutes on/ 1 minute off, of:
1st minute: Row Hard
2nd minute: Row Moderate
3rd minute: Rest

It’s Gymnasty

Gymnastics: 18 August 2020

A. Kipping Swing w. Pull (on bar)
4 | 3 | 1"

B. Russian Dip on box
5 | 2 | 1"

C. Chest2Ring Pull-ups
3 | 3-5 | 3"

D. Ring Dips
3 | 3-5 | 3"

Power-Up

Powerlifting: 18 August 2020

A. Muscle Clean + Shoulder Press
5 | 3 x 1+1 | '90

B. Back Squat
3 | 5-8 | 3" in tempo 3-0-1-1

C1. Dip
3 | 6-10 | '90 in tempo C-1-1-1

C2. Chin-up
3 | 6-10 | '90 in tempo C-1-1-1

BENCHMARK
10 August 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 11 August 2020

Part A. Push Jerk
8 | 5 | 2"

Part B Helen
3 rounds for time of:

400 m Run
21 Kettlebell Swings
12 Pull Ups

 

It’s Gymnasty

Gymnastics: 11 August 2020

A. Ring Swing
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C1. Neg. Ring Pull-ups
C2. Ring Push-ups
3 | 5-8 | 2"

Power-Up

Powerlifting: 11 August 2020

A. Muscle Clean + Shoulder Press
5 | 3 x 1+1 | '90

B. Back Squat
3 | 5-8 | 3" in tempo 3-0-1-1

C1. Rotating Ring Push-Up
3 | 6-10 | '90 in tempo C-1-1-1

C2. Chin-up
3 | 6-10 | '90 in tempo C-1-1-1

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