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.

WOD
25 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 November 2020

A. Front Rack Alt. Stepping Lunges
5 | 12 | 3"

Note: Superset with 20 jumping lunges after ech set

B. 5 rounds FGB Style of:
1st minute: Cal Ski Erg
2nd minute: Burpees
3rd minute: Double Unders
4th Minute: Rest

Power-Up

Powerlifting: 26 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
18 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 November 2020

A. Front Rack Alternating Stepping Lunges
5 | 12 | 3"

Note: Superset with 20 jumping lunges after ech set

B. 5 Rounds of 2 minutes on/ 2 minutes off, of:
45 m Sandbag Carry
in remaining time max effort Ski Erg Calorie

Power-Up

Powerlifting: 19 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
11 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 November 2020

A. Front Rack Stepping Lunge, alternating
6 | 12 | 2"

note: superset with 20 jumping lunges after each set

B. FGB Style 0:50 on/ 0:10 off, for 4 rounds:
1st minute: 10 m Shuttle Runs
2nd minute: Dumbbell Snatch (L) 22.5/ 15 kg
3rd minute: Double Unders
4th minute: Dumbbell Snatch (R) 22.5/ 15 kg

Power-Up

Powerlifting: 12 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
01 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 November 2020

30-20-10 Reps for time of:
Double Kettlebell/ Dumbell Front Rack Stepping Lunge
Toes to Bar

note: 24/ 16 kg KB or 22.5/ 15 kg DB

WOD
23 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 October 2020

A. Front Squat
5 | 5 | 3"

B. 14 minute AMRAP of:
20 Calorie Row
20 Shoulder to Overhead 40/ 30 kg
20 Calorie Row
20 Overhead Barbell Stepping Lunge 40/ 30 kg

Just lift odd shit

Strongman: 24 October 2020

A. Power Clean & Push Press
5 | 1+1 | 2" @ 90%

B. Dips
3 Drop Sets of:
- 2-5 reps @ 5RM in tempo 3-0-1-1
- Max effort @ Body weight in tempo C-0-1-0
- 3 min Rest

C. 10 Rounds of:
- Suicide Farmerswalk 5m-10m-15m @ 1,5x BW

WOD
30 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2020

A. For quality: Kettlebell Turkish Get Ups
4 | 4L + 4R | 3"

B. Tabata of: Hollow Rocks

C. 3 rounds FGB Style of:
1st minute: Double Unders
2nd minute: Alternating Leg V-Ups
3rd minute: Wall Walk
4th mintue: SIngle DB/ KB Alternating Reverse Stepping Lunge
5th minute: Rest

Power-Up

Powerlifting: 1 October 2020

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

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

C1. Dumbbell Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
20 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2020

A. 1 Clean Pull + 2 Squat Clean + 2 Front Squat
6 | 1 | 3"

B. 10 minute AMRAP of:
10 Overhead Stepping Lunges 40/ 30 kg
8 Chest to Bar Pull Ups
10 Overhead Stepping Lunges 40/ 30 kg
8 Lateral Burpees ove the bar

WOD
11 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 September 2020

Buddy WOD

32 minute AMRAP of:
21 Lateral Burpees
15 Hang Power Cleans 60/ 45 kg
9 Thrusters 60/ 45 kg
3 Rope Climbs

note: Every 4 minutes including 0:00 both athletes Run 200 m

Just lift odd shit

Strongman: 12 September 2020

A. Turkisch Get-up
Find your heaviest TGU

B. Deadlift
5 | 3 | 2" in tempo 1-1-X-1

C. Buddy WOD, 20 minute AMRAP of:
- 20 Russian Kettlebell Swings 32/ 24kg
- 20 Alternate stepping Lunges
- 20 Goblet Squats
- 20 S2O Left
- 20 S2O Right

WOD
09 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 September 2020

A. Reverse Stepping Lunge with a Barbell
5 | 16 | 3"

B. 3 x 3 minute AMRAP's of:
300/ 250 m. Ski Erg
10 Burpees onto Plate
then Max effort Handstand Push Ups

note: rest 3 minutes between sets

Power-Up

Powerlifting: 10 September 2020

A. Snatch Grip Deadlift
5 | 2 | 2" in tempo 3-1-1-1

B. Shoulder Press
3 | 5 | 3" in tempo 2-1-X-1

C1. Split Squat
3 | 10 | 2" in tempo C-1-1-1

C2. Dips
3 | 6-10 | 2" in tempo C-1-1-1

WOD
06 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2020

A. Complex of:
1 Clean Pull + 1 Squat Clean + 2 Front Squat

6 | 1 | 2"

B. 2 x 5 minute AMRAP's Ascending in Reps of:
4,8,12,... reps
Front Rack Stepping Lunges 40/ 30 kg
Wall Balls
Burpee To 6" Target

note: rest 2 minutes between sets

1 2 3 PAGE 1 OF 3