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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
12 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 March 2020

4 rounds of a 6 minute AMRAP, of:
25 Overhead Squats 50/40 kg
25 Box Jump Overs 24/20 inch
Max Effort Calorie Row in remaining time.

note: 3 minutes rest after each set

WOD
11 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 March 2020

A. Kettlebell Turkish Get Up
6 | 6 | 2 "

note: 3 left/ 3 right

B. Muscle Up Technique

C. 9 min AMRAP of:
5 Ring Muscle Ups
10 Sandbag Over the Shoulder

Power-Up

Powerlifting: 12 March 2020

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

B. Deadlift
3 | 5-8 | 3" in tempo 4-0-1-1

C. Split Squat
3 | 10 | 3" in tempo C-1-1-1

D1. Arnold Press
3 | 10 | '60

D2. Ring Row
3 | 10 | '60

WOD
07 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 March 2020

Mikkos Triangle Modified into a 40 minute EMOM of:
1st Minute: Kettlebell Swings 32/24 kg
2nd Minute: Row Calories
3rd Minute: Ski Erg Calories
4th Minute: Rest

note: Athlete to choose a number and hold each round

WOD
05 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 March 2020

6 rounds of 3 minutes on / 2 minutes off for reps of:

Buy in
20 Wall Balls
20 / 15 Calorie Rowing

then in remaining time:
Max Effort Power Cleans 60/40 kg

WOD
04 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 March 2020

A. 18 minutes to establish a 2 Rep Max for:
Farmers Handle Deadlift

B. 16 minute AMRAP of:
15 Ring Rows Feet Elevated
15 Cal Ski Erg
15 Ring Dips
15 Alternating Dummbell Snatch 22.5/15 kg

note: this is for quality

Power-Up

Powerlifting: 5 March 2020

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

B. Deadlift
3 | 5-8 | 3" in tempo 4-0-1-1

C. Split Squat
3 | 10 | 3" in tempo C-1-1-1

D1. Arnold Press
3 | 10 | '60

D2. Ring Row
3 | 10 | '60

WOD
02 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 March 2020

A. Push Press
5 | 8 | 2"

B. 4 rounds for maximum meters Rowed:
90 secs Hard
90 secs Easy
45 secs Hard
45 secs Easy
2 mins rest

Power-Up

Powerlifting: 3 March 2020

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

B1. Press
5 | 5 | 2"

B2. Pull-up
5 | 5 | 2"

C1. Good Morning
3 | 10 | '90 in tempo 3-1-1-1

C2. Parallettes Push-up
3 | 10 | '90 in tempo 3-1-1-1

WOD
26 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 February 2020

A. Alternating Leg Barbell Box Step Up
6 | 10 | 2"

B. 4 rounds for time of :
75 m Bear Crawl
20 V-up Sit Ups
5 Bar Muscle Ups

Power-Up

Powerlifting: 27 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
4 | 2 | '90 in tempo 4-0-X-1

C1. Bench Press
3-5 | 3-5 | '60 in tempo 3-0-1-1

C2. Ring Row
3 | 10 | 2" in tempo 3-0-3-0

D. Press
3 | 5 | 3" in tempo 3-0-3-0

WOD
25 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 February 2020

A. Hang Power Snatch EMOM every 2 minutes:
7 | 3 | 2"

B. 3 rounds of 3 mins on/3 mins off of:
3/2 Rope Climbs
20/15 Calorie Ski Erg
then max effort Overhead Squats 60/40 kg

WOD
22 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 February 2020

For time of:
3 rounds of
12 Burpees
18 Chest to Bar Pull Ups
then 3 rounds of
12 Alternating Dummbell Snatches 22.5/15
18 Calorie Row
then 3 rounds of
12 Devils Press 22.5/15 kg
200 m Run

Note: If athlete did Saturday WOD they are to do Ring Rows instead of Chest to Bar Pull Ups

 

WOD
20 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 February 2020

A. 15 mins to establish a 3 rep max of:
Farmers Handle Deadlifts

B. 20 min AMRAP of:
20 Wallballs 20/14 pld
20 Hang Power Cleans 40/30
20 Box Jumps 24/20 inch
20 Front Squats 40/30
20 Calorie Row

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