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
13 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 14 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
5 rounds of 3mins on/1 min off of:
5 Burpees
20 Air Squats
10 Handstand Push Ups/ Pike Push Ups/ 2 Wall Walks

Option B ("ZOOM-IN" at 18:30 h.)
5 rounds of 3mins on/1 min off of:
6 Burpees
8 Dumbbell Squat Clean/ Goblet Squat
10 Dumbell Shoulder to Overhead/ Object Shoulder to Overhead

note: Double DB if athlete has pair or do single arm for the same amount of reps

Option C
5 rounds of 3mins on/ 1 min off of:
6 Burpees
8 Hang Squat Clean
10 Shoulder to Overhead

note: Athlete to choose Barbell weight they can move consistently for every set

be comfortabele with the uncomfortable…

Mobility: 14 April 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

can't go wrong when being strong...

StrongwithPerry: 14 April 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
08 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 March 2020

A. 10 rounds of 90 seconds EMOM of:
Pause Back Squat + Squat

note: pause for 3 seconds in bottem position. 

B. 12 minute AMRAP of:
10 Hang Squat Clean 60/40 kg
10 Chest to Bar Pull Ups
10 Burpees over the Bar
10 Toes to Bar

WOD
20 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 October 2019

A. 16 minutes to Establish 20 rep Max:
Back Squat

note:
- At most Athlete should only be doing 2 - 3 sets
- Starting weight should be 50-55% of 1 Rep max

B. Tabata of:
- Dumbbell Hang Squat Clean, rest 1 min
- Push Ups, rest 1 min
- Dumbbell Hang Squat Clean

WOD
10 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 October 2019

A. Beast Builder Part 1
2 x 7 minute EMOM/ 3 minute rest of:

1st minute - 7 Hang Squat Clean + 1 Jerk
2nd minute - 6 Hang Squat Clean + 2 Jerk
3rd minute - 5 Hang Squat Clean + 3 Jerk
4th minute - 4 Hang Squat Clean + 4 Jerk
5th minute - 3 Hang Squat Clean + 5 Jerk
6th minute - 2 Hang Squat Clean + 6 Jerk
7th minute - 1 Hang Squat Clean + 7 Jerk

note: Approximately 55% of your 1 Rep max

B. For time:
45 Thrusters 40/30 kg
45 Bar-facing Burpees

BENCHMARK
03 October 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 4 October 2019

A. 15 minutes to estabish a heavy complex of:
1 Squat Clean + 2 Hang Squat Clean + 1 Jerk

The Open 11.5

20 minute AMRAP of:
5 Power Cleans 65/45 kg
10 Toes to Bar
15 Wall Ball 20/14 lbs

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
07 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 July 2019

A. Clean Pull
4 | 3 | 2"

B. 5 minute EMOM of:
2 Hang Squat Cleans ( build up in weight )

C. 5 minute EMOM of:
1 Squat Clean ( build up in weight )

D. 4 rounds for time of:
16 Push Press 42.5/30 kg
16 Front Rack Stepping Lunges 42.5/30 kg
16 Calorie Row

WOD
13 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 June 2019

A. Romanian Deadlifts
4 | 5 | 2"

B. Power Cleans with a 2 sec. hold/pause in Power and Catch position
5 | 2 | 2"

Note: try to build up in weight per set. 

C. 6 minutes EMOM of the following Clean Complex:
1 Power Clean
2 Hang Squat Cleans
1 Power Clean

WOD
04 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 June 2019

A. Clean Pull
4 | 3 | 2"

B. 5 minute EMOM of :
2 Hang Squat Cleans ( build up in weight )

C. 5 minute EMOM of:
2 Squat Cleans ( build up in weight )

D. 8 minute to find your heaviest Clean Complex of:
1 Power Clean
1 Hang Power Clean

E. Finisher with a timecap of: 5 minutes
20/15 cal. Ski-erg
10 Bar-facing Burpees

WOD
27 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 May 2019

A. Clean Pulls
4 | 2 | 90"

B. 5 minutes EMOM of:
2 Power Cleans

note:  hold the bar 2 sec. in front of the knee and 2 sec. in catch (power) position. 

C1. 5 minutes EMOM of:
1 Hang Power Clean
1 Power Clean

2 minutes rest

C2. 5 minutes EMOM of:
1 Hang Squat Clean
1 Squat Clean
1 Front Squat

2 minutes rest

C3. Squat Clean
3 | 1 | when you are ready

Power-Up

Powerlifting: 28 May 2019

A. Deadlift
3 | 5 | 3” 3-1-1-1

B. Bench Press
3 | 5-8 | 3” C-0-X-1

C1. Sandbag Squats
3 | 10 | 0” C-0-X-0

C2. Dips
3 | 10 | 2” C-0-X-0

It’s Gymnasty

Gymnastics: 28 May 2019

A. Handstand Rocks
4 | 5 | 1"

B. Press Compression on Rower
5 | 5 | 1"

C. Handstand Practice (w. block/ball between legs)

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

1 2 PAGE 1 OF 2