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.

BENCHMARK
06 March 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

WOD: 7 March 2020

Happy Birthday Edwin!

37 minute Partner AMRAP of:
200 Double Unders
20 Bar Muscle Ups
30 Dumbbell Devils Press 22.5/15kg
40 Dumbbell Power Clean 22.5/15kg
400 m Partner Run

 

Just lift odd shit

Strongman: 7 March 2020

A. Dumbbell Shoulder to Overhead
- Find a heavy set L+R

B. Deadlift
- Find your 5RM in tempo C-1-1-1

C. Buddy WOD, for time:
- 100 Dumbbell Snatch 30/22,5 kg
- 100 Cal Ski-erg
- 100 Dumbbell Clean & Jerks 30/22,5 kg
- 100 Sandbag Squats @AHAP
- 100 m Sled Drag Fw/ Bw @BW

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
03 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 March 2020

A. 6 rounds of a 90 seconds EMOM of:
2 Snatch Pull + 1 Snatch

B. 2x 7 minute AMRAP of:
5 Power Snatches 50/35 kg
7 Toes to Bar
9 Box Jumps

note: 4 minutes rest between sets

WOD
29 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 March 2020

A. Snatch Balance
8 | 3 | 2"

B. 3 rounds of 3 minutes on/ 3 minutes of:
3x 10m Double Dumbbell Front Rack Lunges
20 Double Dumbbell Push Presses
Max Effort Sandbag over the Shoulder in remaining time.

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
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
21 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 February 2020

A. In Pairs 36 minute AMRAP of:
5 Squat Snatches
5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Push Ups
15 Air Squats


note: Every 4 rounds Snatch weight increases 40/50/60/Max effort at 70

Just lift odd shit

Strongman: 22 February 2020

A. Back Squat
- Find a heavy Rep
- 2 | ME | 3" @ 90%

B1. Bench Press
3 | 5 | '60 @ 80% 1RM

B2. Sandbag Squat
3 | 10 | 3" @AHAP

C. Buddy WOD
10 Rounds for Time of:
- 25m Sled Push
- 25m Sled Pull
* 1 Round of Cindy while Buddy is Sledding

WOD
19 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 February 2020

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

B. 5 rounds of 2 minutes on/ 2 minutes off:
4 x 10 m Double Dumbbell Front Rack Lunges
then Max Effort Sandbag to Shoulder

Power-Up

Powerlifting: 20 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

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

D. Renegate Row
3 | 10 | 2"

1 2 3 4 PAGE 1 OF 10