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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
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
18 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 September 2019

Have you signed up for the CrossFit Open yet? 

https://games.crossfit.com/ 

A. 14 minutes to Establish a Heavy Complex for the day of:
2 Hang Squat Snatches + 3 Overhead Squats

B. For time of:
1600 m Run
50 Pull-ups
50 Box Jump-overs 24/20 inch

Power-Up

Powerlifting: 19 September 2019

A. Deadlift
3 | 3-5 | 3” in tempo C-1-C-1

B. Bench Press
3-5 | 6-10 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 5-8 L+R | 2” in tempo C-1-1-1

C2. Chin-ups
3 | 5-8 | 2”” in tempo C-1-1-1

WOD
16 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 September 2019

A. Weighted Strict Pull-ups
4 | 8 | 2 "

B. Weighted Strict Dips
4 | 5 | 2 "

C. 4 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

Power-Up

Powerlifting: 17 September 2019

A. Shoulder Press
3-5 | 1-3 | 3” in tempo C-1-X-1

B. Back Squat
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Paralette Push-ups
3-5 | 8-12 | 2” in tempo C-1-X-1

C2. Seal Row
3-5 | 8-12 | 2” in tempo C-1-X-1

WOD
14 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2019

A. 16 minute alternating EMOM of:
1st minute: 10 Ring Dips
2nd minute: Sandbag Throw over the Shoulder
3rd minute: 3 Rope Climbs
4th minute: Rest

B. 16 minute alternating EMOM of:
1st minute: 50 Double Unders
2nd minute: 15 Double Dumbbell Power Clean 22.5/15 kg
3rd minute: 15 Double Dumbbell Push Press 22.5/15 kg
4th minute: Rest

WOD
11 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 September 2019

A. Tabata of:
L-Sit

B. Maltese Push Ups:
5 | 10 | 2"

C. 5 rounds for time of:
400 m Row
25 Ab mat sit ups

rest 1 minute in between rounds

Power-Up

Powerlifting: 12 September 2019

A. Back Squat
4 | 1-3 | 3” in tempo 4-1-X-1

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

C1. Thrusters
3 | 8-12 | ‘90 in tempo 1-0-1-0

C2. Pull-up
3 | 8-12 | ‘90 in tempo 1-0-1-0

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
05 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 September 2019

A. Snatch Grip Push Press
5 | 3 | 2"

B. Snatch Balance
5 | 2 | 2"

C. For time 21/15/9 reps of :
Toes to Bar
Overhead Squats 60/40 kg
Box Jumps 24/20 inch

WOD
04 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 September 2019

Today is the great Freddie Mercury's Birthday.

I don't believe in Peter Pan, Frankenstein or Superman
All I wanna do is bicycle, bicycle, bicycle
I want to ride my bicycle, bicycle, bicycle

A. 3 x Supersets of Maximum Effort of:
Handstand Push-ups
Strict Pull-ups
1 min Plank Hold

B. Dumbbell Bench Press
4 | 8 | 2"

C. 4 rounds of 3 mins on/3 mins off of:
Buy in: 
20/15 Calories on the Ski-erg 
then in remaining time: Max Effort Calories Row

note: Work in Pairs

Power-Up

Powerlifting: 5 September 2019

A. Back Squat
4 | 1-3 | 3” in tempo 4-1-X-1

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

C1. Split Squat
3 | 8-12 | ‘90 in tempo 1-0-1-0

C2. Dip
3 | 8-12 | ‘90 in tempo 1-0-1-0

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

WOD
29 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 August 2019

A. Strict Press
3 | 5 | 2"

B. Push Jerk
3 | 3 | 3"

C. Split Jerk
3 | 2 | 3"

D. 12 minute AMRAP:
12 Deadlift 50/35 kg
9 Overhead Squats 50/35 kg
6 Power Snatches 50/35 kg

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