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
05 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 August 2020

A1. Bench Press
5 | 8 | 3"

A2. Bent over Dumbbell Rows 
5 | 8 | 3"

B. 4 rounds for 2 minutes on/ 2 minutes off, of:
10 Burpee Box Jump Overs 24/ 20 inch
Max Effort Calories on Ski Erg

Power-Up

Powerlifting: 6 August 2020

A. Front Squat
3 | 1-3 | 3" in tempo 3-1-1-1

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

C1. Bench Press
3-5 | 5-8 | '90 in tempo 2-0-1-1

C2. Ring Row
3-5 | 5-8 | '90 in tempo 2-0-1-1

WOD
29 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 July 2020

A. Floor Press, in superset with Glute Bridges (2 sec. pause at top)
4 | 10 | 3" 

C. 5 rounds of 2 minutes on/ 2 minutes off:
4 x 10 meter Sled Drag
then Max effort Ski Erg Calories in remaining time.

Power-Up

Powerlifting: 30 July 2020

A. Front Squat
3 | 3-5 | 3" in tempo 3-1-1-1

B. Bench Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

C. Deadlift
3 | 3-5 | 3" in tempo 3-1-1-1

WOD
01 July 2020 | by CrossFit Amsterdam

WHOOP WHOOP!

Back Inside WOD: 2 July 2020

A. Bench Press
5 | 10 | 3"

note: Superset with Single Arm DB Rows 8L/ 8R

B. 27-21-15-9 reps for time of:
Wall Balls
Chest to Bar Pull Ups

WOD
10 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 February 2020

A. Dumbbell Bench Press vs Dumbell Row:
5 | 8 | 3"

note: it's a superset with single arm Dumbbell Row 8 L + 8 R

B. 15 min AMRAP of:
3 Wall Ball 20/14 lbs
3 Box Jump Over 24/20 inch
3 Power Clean 50/35 kg

note: add 3 reps each round (3,6,9,12,15,18,21,24 reps)
note: repeat from 24th September 2019

It’s Gymnasty

Gymnastics: 11 February 2020

A. Ring Swing
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C1. Neg. Ring Pull-ups
C2. Ring Push-ups
3 | 5-8 | 2"

D. Straddle ups
4 | 10 | 1"

Power-Up

Powerlifting: 11 February 2020

A. Back Squat
3-5 | 3-6 | 3" in tempo 4-0-1-1

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

C1. Dumbbell Bench Press
3 | 10 | '60

C2. Dumbbell Row
3 | 10 | '60

D. Hip Thruster
3 | 10 | 2" C-0-1-1

WOD
01 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 December 2019

A. Back Squat (A):
5 | 5 - 8 | 3"

note: Superset with 5 - 8 Strict Pull-ups after each set

B. 3 rounds for time of:
400 m Row
21 Ring Dips
15 Power Snatch 50/35 kg

WOD
24 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2019

A. Back Squat (A):
5 | 5 - 8 | 3"


B. 21-15-9 for time of:
Front Squats 45/35 kg
Pull Ups
Front Rack Lunges 45/35 kg

WOD
17 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 November 2019

A. Back Squat (A):
5 | 5 - 8 | 3"

note: Superset with 3 - 6 Strict Pullups after each set

B. 14 minute AMRAP of:
10 Front Rack Lunges 40/30 kg
10 Barbell Facing Burpees
10 Hang Power Cleans 40/30 kg
10 Ab Mat Sit-Ups

WOD
15 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 October 2019

A. Deadlifts*
6 | 5 | 3"

*Superset combinatio with 10 - 20 Push-ups after each set

B. For time of:
60 Power Cleans 60/40 kg

note: to start and EMOM perform 5 Burpees

BENCHMARK
07 October 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 8 October 2019

A. Bench Press*
5 | 6 | 3" in Tempo 3-1-1-1

*Superset combination with 5-10 strict Pull-ups after each set

The Open 14.1

10 minute AMRAP of:
30 Double Unders
15 Power Snatches 35/25 kg

Power-Up

Powerlifting: 8 October 2019

No Power-Lifting today guys, due to absence of Coach Perry
(the prick went on vacation...)

WOD
04 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 September 2019

Today is the great Freddie Mercury's Birthday.

I don't believe in Peter Pan, Frankenstein or Superman
All I wanna do is bicycle, bicycle, bicycle
I want to ride my bicycle, bicycle, bicycle

A. 3 x Supersets of Maximum Effort of:
Handstand Push-ups
Strict Pull-ups
1 min Plank Hold

B. Dumbbell Bench Press
4 | 8 | 2"

C. 4 rounds of 3 mins on/3 mins off of:
Buy in: 
20/15 Calories on the Ski-erg 
then in remaining time: Max Effort Calories Row

note: Work in Pairs

Power-Up

Powerlifting: 5 September 2019

A. Back Squat
4 | 1-3 | 3” in tempo 4-1-X-1

B. Shoulder Press
3-5 | 3-5 | 3” in tempo C-1-X-1

C1. Split Squat
3 | 8-12 | ‘90 in tempo 1-0-1-0

C2. Dip
3 | 8-12 | ‘90 in tempo 1-0-1-0

1 2 PAGE 1 OF 2