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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 Jarno

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
15 February 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 16 February 2019

A. 14 min. EMOM of:
- odd minutes: 50 m. Sandbag Bearhug Walk
- even minutes: Kettlebell Front Rack Hold 2x 16/ 20 kg

B. Buddy WOD!
Buddy nr. 1  does the 3 min. AMRAP, as soon as he/she finishes Buddy nr. 2 kicks off on the same 3 min AMRAP. 

B1. 3 min. AMRAP of:
35 Double Unders
5 Power Snatches 50/ 35 kg

3 min. rest

B2. 3 min. AMRAP of:
35 Double Unders
5 Hang Power Snatches 60/ 45 kg

3 min. rest

B3. 3 min. AMRAP of:
35 Double Unders
5 Squat Snatches 70/ 50 kg

3 min. rest

B4. 3 min. AMRAP of:
35 Double Unders
5 Hang Squat Snatch 75/ 52.5 kg

LET’S GET PHYSICAL

Strongman: 16 February 2019


A. Power Clean
3-5 | 2 | 3”

B. Shoulder Press Overload Stripping
Start with 5 RM in tempo C-0-1-0
Deload 5-10 % just before faillure
Keep going, until you made 60 reps

After 5-8 minutes: Repeat!

C. Yoke Race

20 min AMRAP of:
50 m. Yoke Carry @1,5 x Body Weight

WOD
08 February 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 9 February 2019

A. Overhead Squat
3 | 5 | 2" in tempo 2-2-1-0

B. Snatch grip Deadlifts
3 | 4 | '90

C. 10 Rounds for quality of the following Complex:
1 Snatch-grip Deadlift
1 Snatch, hitting positions (hold 1 sec. above the knee, hold 3 sec. in catch position )

WOD
22 January 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 23 January 2019

A. Stationary Lunges
4 | 8 | 2″ ( L+R=1 )

B. For time:
30 Dumbbell Snatches 22.5/15kg
15 Burpees over the Dumbbell
30 Dumbbell Hang Clean & Jerk 
15 Burpees over the Dumbbell
30 Dumbbell Thrusters 
15 Burpees over the Dumbbell
30 Dumbbell Shoulder to OverHead
15 Burpees over the Dumbbell

note: only use 1 and the same Dumbbell throughout the whole WOD.

WOD
14 January 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 15 January 2019

A. 15 min to find your best Snatch Complex, which contains the following movements:
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

B. for time:
4 – 3 – 2 – 1 reps of Rope Climbs
14 – 12 – 10 – 8 reps of Kettlebell Snatches 24/16 kg.
24 – 20 – 16 – 12 reps of Kettlebell Swings (US-style) 24/16 kg.

WOD
08 January 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 9 January 2019

A. Muscle Snatch
5 | 2 | 2"

B. Power Snatch
5 | 1 | "90

C. Overhead Squat ( from the ground )
3 | 3 | 2"

D. Snatch Complex
1 High Pull
1 Hang Power Snatch
1 Hang Squat Snatch

WOD
06 January 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 7 January 2019

A. Press
3 | 8 | "90

B. Push Press
3 | 8 | "90

C. Skill/ Tech work on:
Snatches

D. For time
21 - 15 - 9
cal. Ski-erg
Snatches 50/ 35 kg.
Toes to Bar

note: timecap 16 min.

WOD
01 January 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 2 January 2019

A. 5 rounds of the following Snatch Complex:
High Pull
High Hang Squat Snatch
Hang Squat Snacth
Squat Snatch

B. Skill/ Tech work on:
Ring Muscle Up

C. 10 min. AMRAP of:
5 Muscle Ups
5 Squat Snatches 60/ 45 kg.

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