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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
28 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 February 2020

In Pairs 36 min AMRAP of:
50 Power Snatches 60/40 kg
50 Burpee Box Jump Over 24/20 inch
50 Toes to Bar
50 Clean and Jerks 60/40 kg
50 Handstand Push Ups

note: 1 Athlete to be Running 400 m at a time.

Just lift odd shit

Strongman: 29 February 2020

A. Muscle Snatch
- Find heavy rep in 15 min

B. Snatch Push Jerk
5 | 3 | 2"

C. Strip Squat:
- Perform 60 Back Squats
- Start with your 5RM
- Strip 5-10% just before failure

WOD
18 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 January 2020

A. Pause Push Jerk
6 | 4 | 2"

note: Pause 3 seconds in dip

B. 14 minute AMRAP of:
10 Burpees
10 Abmat Sit Ups
10 Kettlebell Goblet Squats
10 Handstand Push Ups

WOD
10 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 January 2020

Teams of 3 pax

For time:
120 Deadlifts 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
60 Push Jerks 60/45 kg
2 km Row
60 Push Jerks 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
120 Deadlifts 60/45 kg

Just lift odd shit

Strongman: 11 January 2020

A. Clean + Push Press
Find a heavy set

B. Front Squat
3 | 3-5 | 3"

C. 20min AMRAP of:
- 20 Devils Press 22,5/15 kg
- 20 Pull-ups
- 50 m Sled Drag Backwards @ BodyvWeight

WOD
06 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 January 2020

A. Pause Push Jerk:
6 | 6 | 3"

note: 3 sec pause in dip

B. 2 rounds for time of:
50 Air Squats
35 Calorie Row
20 Hang Power Snatches 50/35 kg

Power-Up

Powerlifting: 7 January 2020

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

B. Back Squat
3-5 | 6-10 | 3" in tempo 4-0-1-0

C1. Pull-up
1-3 | 8-12 | '90

C2. Dip
1-3 | 8-12 | '90

WOD
11 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 December 2019

A. Front Squat (C)
6 | 4 - 6 | 3 " in tempo 3-3-1-1

B. 4 rounds for time of:
60 Double Unders
30 Air Squats
10 Push Jerks 80/60 kg

Power-Up

Powerlifting: 12 December 2019

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

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

C1. Arnold Press
3 | 10 | ‘30

C2. Chin-up
3 | 10 | ‘30

C3. Bulgarian Split Squat
3 | 10 | 2”

WOD
02 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 December 2019

A. Strict Press (B):
6 | 4 - 6 | 2"

note:
- Athlete to hold for a second at top and bottom of movement
- If Athlete didn't complete A from Monday then do this instead

B. 2 rounds for time :
20 Push Jerks 50/35 kg
20 Box Jumps 24/20 inch
20 Bar Facing Burpees

Power-Up

Powerlifting: 3 December 2019

A. Back Squat
3-5 | 1-3 | 3” in tempo 4-0-X-0

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

C1. Dumbbell Bench Press
3-5 | 6-10 | 2” in tempo 3-0-X-1

C2. Ring Row
3-5 | 6-10 | 2” in tempo 3-0-X-1

WOD
10 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 November 2019

A. 20 minutes to find your 5 Rep Max of:
Back Squat

B. 20 minute "Fight Gone Bad" - style for maximum Reps of:
1st minute: Power Clean 60/40
2nd minute: Push Jerk 60/40
3rd Minute: Burpees over the Bar
4th minute: rest

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
23 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 October 2019

A. Skill/Technique Work
Muscle Up

B. 10 minute EMOM of:
Muscle Up (Athlete choose number)

C. 16 minute AMRAP of:
60 Double Unders
30 Med Ball Cleans
20 Single Kettlebell Push Jerk (10 L / 10 R ) 24/16 kg

Power-Up

Powerlifting: 24 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

CFA, Amsterdam, CrossFit, CrossFitAmsterdam, Oudzuid, Fitness, Athlete, Push Jerk, Push PressPush Jerk, Push Press, CFA, Amsterdam, CrossFit, CrossFitAmsterdam, Athlete,
DROP IT LIKE IT'S HOT
09 October 2019 | by CrossFit Amsterdam
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