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 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 November 2019

A. 20 minutes to find 3 rep max of:
Strict Press

B. 20 minute EMOM of:
1st minute: Sled Drag 10 m
2nd minute: Double Kettlebell Clean and Jerk 24/16 kg
3rd minute: Ski Erg Calories
4th minute: Rest

note: Athlete to work in groups of 4 and rotate

Power-Up

Powerlifting: 14 November 2019

A. Deadlift
1-3 | 3-6 | 3” in tempo 4-0-X-0

B1. Bench Press
1-3 | 3-6 | 2” in tempo 3-0-X-0

B2. Dumbbell Row
1-3 | 3-6 | 2” in temp 3-0-X-0

C1. Dumbbell Press
3 | 10 | ‘90

C2. Sandbag Squat
3 | 10 | ‘90

WOD
12 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 November 2019

A. 20 minutes to find your 3 Rep Max of:
Front Squat

B. For time of:
20 Cal Row
20 Power Snatch 60/40 kg
20 Cal Row
20 Chest to Bar Pull-Ups
20 Cal Row
20 Hang Power Clean 60/40 kg
20 Cal Row
20 Toes to Bar

WOD
11 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 November 2019

A. 20 minutes to find your 5 Rep MAX of:
Deadlift

B. 14 min AMRAP of:
10 KB Snatches (L) 24/16 kg
10 KB Snatches (R) 24/16 kg
10 KB Shoulder to Overhead 24/16 kg
10 KB Shoulder to Overhead 24/16 kg

It’s Gymnasty

Gymnastics: 12 November 2019

Tabata Hollow Body

PVC Lifts from Superman Hold
4 | 10 | 1"

Walk Aways (from the wall)
5 | 2 | 2"

Shoulder Taps
3 | 8 (4L+4R) | 2"

KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 12 November 2019

A. Back Squat
3-5 | 3-6 | 3” in tempo 4-0-X-0

B. Press
3-5 | 3-6 | 3” in tempo 3-0-X-0

C1. Pull-up
3 | 8-12 | ‘90

C2. Dip
3 | 8-12 | ‘90

D. Plank Hold + Side Plank Hold
3 | ‘60 + ‘30 | ‘60

WOD
08 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 November 2019

Work in Pairs
for As Many Reps As Possible

7 minutes AMRAP of:
12 Pull Ups
12 Overhead Squats 40/30 kg
12 Lateral Burpees

3 minutes rest

7 minutes AMRAP of:
9 Chest to Bar Pull-Ups
9 Overhead Squats 50/40 kg
9 Lateral Burpees

3 minutes rest

7 minutes AMRAP of:
6 Bar Muscle Ups
6 Overhead Squats 60/50
6 Lateral Burpees

note: Break up Reps as required

Just lift odd shit

Strongman: 9 November 2019

A. Cluster
Find 1RM, then cluster+thruster 3| 1 | 2” @ 90%

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

C. Buddy Strong Kalsu
100 Thrusters 60/40kg
EMOM 5 strict Pull-ups and 5 Burpees

note: Buddy 1 & 2 alternate every round with Burpees and Pull-ups

WOD
07 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 November 2019

A. Strict Press
6 | 5 | 2"

B. Push Jerk
3 | 5 | 2"

C. 4 Rounds for time of:
250 m Row
20 Wall Balls
50 Double Unders

WOD
06 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 November 2019

A. Skill/ Tech work on:
Kipping/ Butterfly Pull-Up

B. 15 minute Alternating EMOM of:
1st minute: Back Extensions
2nd minute: Box Jumps
3rd minute: Sandbag Bear Hug Carry 50 m.

note: Athlete to choose Reps

C. Tabata Something Else:
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
Tabata Air Squats

Note:  The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

 

Power-Up

Powerlifting: 7 November 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-C-1

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1

WOD
04 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 November 2019

A. Deadlift
5 | 5 | 3"

B. For time:
Row 3 km, startoff and perform 7 Burpees every 2 minutes.

note: 20 minute time cap

Power-Up

Powerlifting: 5 November 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

WOD
01 November 2019 | by CrossFit Amsterdam

SCARY AS F*CK

HALLOWEEN WOD: 2 November 2019

Dressed up, and working in pairs!

35 minute AMRAP of:
8 Rope Climbs
50 Calorie Row
20 Devils Press 22.5/15 kg
30 Chest to Bar Pull Ups
40 Box Jumps 24/20 inch

note: Break up work anyway you like

Just lift odd shit

Strongman: 2 November 2019

A. Cluster
Find 1RM, then cluster+thruster 5 | 1 | 2” @ 90%

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

C. Buddy Wod
3 Rounds for Time:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @ BW

WOD
30 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 October 2019

A. 4 rounds for Quality of:
20 Hollow Rocks
20 V-Ups
rest 1 minute

B. Alternating 24 minute EMOM of:
1st minute: 12 Single Arm Dumbbell Rows
2nd minute: 15 Pull-Ups
3rd minute: 18/15 Calorie Ski-Erg
4th minute: 15 Burpees

Power-Up

Powerlifting: 31 October 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-C-1

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1

WOD
29 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 October 2019

A. Push Press
6 | 5 | 2"

B. 3 rounds for time of:
1000 m Row
25 Deadlifts 100/70 kg

1 2 3 4 PAGE 1 OF 13