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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
23 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 24 March 2020

Option A

6 Rounds for Quality of:
12 Bulgarian Split Squat Left Leg
12 Bulgarian Split Squat Right Leg
24 Hollow Rocks
60 Second Squat Hold

Note: Athlete can use couch/stairs/chair for support on Bulgarian Split Squat


Option B

Conditioning of:
90 Seconds hard
90 Seconds easy
90 Seconds hard
90 Seconds easy
45 Seconds hard
45 Seconds easy
45 Seconds hard
45 Seconds easy
120 seconds recovery movement

note: Athlete can use any piece of cardio equipment and or Run

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
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
15 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 January 2020

A. Bench Press
5 | 5 | 2"
*After the last set drop the weight down to to 75% and perform a ME (max effort set)

B. For time; 2 sets of 4x 500 m. Row:
- Rest 30 seconds in between each Row.
- Rest 3 mins in between sets

Power-Up

Powerlifting: 16 January 2020

A. Power Clean
3-5 | 1 | 2" @ 90%

B1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

B2. Seal Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

C1. Split Squat
3 | 10L+R | '60

C2. Dumbbell Press
3 | 10L+R | '60

WOD
08 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 January 2020

A. 15 minute AMRAP in pairs of:
5 Muscle Ups
10 Sandbag over the Shoulder

note: Break up Reps anyway required

B. 3 mins on/1 min off for 4 rounds of:
Calorie Row

note: Athlete to use as a recovery row

Power-Up

Powerlifting: 9 January 2020

A. Power Clean
3-5 | 1 | 2" @ 80%

B1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

B2. Seal Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Split Squat
3 | 10L+R | '60

C2. Dumbbell Press
3 | 10L+R | '60

WOD
01 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 January 2020

A. Power Clean
10 | 3 | 90"

note: Looking to be be at 80% of 1 rep max

B. Two rounds each for time of:
20 - 15 - 10 - 5
Pull Up
Box Jump
rest 3 minutes

Power-Up

Powerlifting: 2 January 2020

A. Power Clean
3-5 | 2 | 2" @ 90%

B1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

B2. Seal Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Split Squat
3 | 10L+R | '60

C2. Dumbbell Press
3 | 10L+R | '60

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
04 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 December 2019

A. Tempo Front Squat (C):
5 | 5 - 8 | 3 "

note: Athlete to focus on technique more than weight

B. Ring Muscle Up Skill Work

C. 4 Rounds for time of:
6 Muscle Ups
75 Double Unders

Power-Up

Powerlifting: 5 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 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 October 2019

A. Alternating Front Rack Stepping Lunge
5 | 12 | 2"

B. 20 min Alternating EMOM of:
1st minute : 5 Muscle-Ups
2nd minute: 50 sec Sandbag Bearhug Hold
3rd minute: 15 Calorie Ski-erg
4th minute: 15 Burpees
5th minute: Rest

Power-Up

Powerlifting: 3 October 2019

A. Deadlift
3 | 3-5 | 3” in tempo C-1-C-1

B. Bench Press
3-5 | 6-10 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 5-8 L+R | 2” in tempo C-1-1-1

C2. Chin-ups
3 | 5-8 | 2” in tempo C-1-1-1

WOD
25 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 September 2019

A. Skill and Practice Work on the Muscle-Up

B. 10 minute EMOM of:
2 Muscle-Ups+ 1 Ring Dip

C. 3 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

D. 7 min AMRAP of:
Burpees to a 6 inch target

rest 1 minute then Part E 

E. 7 min AMRAP of:
Calorie Ski Erg

Note: If athlete is sore please use as a recovery

Power-Up

Powerlifting: 26 September 2019

A. Deadlift
3 | 3-5 | 3” in tempo C-1-C-1

B. Bench Press
3-5 | 6-10 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 5-8 L+R | 2” in tempo C-1-1-1

C2. Chin-ups
3 | 5-8 | 2”” in tempo C-1-1-1

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