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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
02 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 3 May 2020

Option A - Bodyweight
Tabata (8 rounds of each)
Plank Hold
Mountain Climbers
Right Side Plank
Left Side Plank
Hollow Hold
Sit Ups

Option B - Odd Object
Carry Load for Distance
90 minutes Walk

note: Grab an object that will make life difficult - Weight, DB, KB, Heavy Backpack etc

the playful workout!

CrossFit KIDS: 3 May 2020

"ZOOM-IN" in at 11:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
11 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 12 April 2020

"ZOOM-IN" at 10:00 h. 

Option A
Tabata (8 rounds of each)
Plank Hold
Mountain Climbers
Odd Object Ground to Overhead
Reverse Squat (Squat for 20/Sit in bottom of squat for 10)

Option B
Odd Object Carry for Distance

note: Grab an object that will make life difficult - Weight, DB, KB, Heavy Backpack etc.

Option C
90 mins Walk (try to keep a constant but firm pace)

the playful workout!

CrossFit KIDS: 12 APRIL 2020

"ZOOM-IN" in at 11:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
28 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 29 March 2020

Option A
Tabata (8 rounds of each)
Plank Hold
Mountain Climbers
Right Side Plank
Left Side Plank
Hollow Hold
Sit Ups

Option B
Odd Object Carry for Distance*
90 mins Walk

*note: Grab an object that will make life difficult - Weight, DB, KB, Bumperplate, Sandbag, Heavy Backpack etc

BENCHMARK
17 February 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 18 February 2020

A. Split Jerk
5 | 3 | 2"

PERRY'S BD-WOD

B. 16 min AMRAP of:
1 Snatch @ 80%
8 Bar Muscle Up (Strict)
19 Bar Facing Burpees
84 Double Unders

It’s Gymnasty

Gymnastics: 18 February 2020

A. Ring Swing w. Pull
4 | 3 | 1"

B. Russian Dip on box
5 | 2 | 1"

C. Chest2Ring Pull-ups
3 | 3-5 | 3"

D. Ring Dips
3 | 3-5 | 3"

E. V-ups Tabata

Power-Up

Powerlifting: 18 February 2020

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

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

C1. Box Step-up
3 | 5L+5R | '60

C2. Dip
3 | 10 | '60

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

WOD
05 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 February 2020

A. Bench Press Tabata
1. 70% of 1 Rep Max
2. Rest
3. 60% of 1 Rep Max
4. Rest
5. 50% of 1 Rep Max
6. Rest

B. 15 minute AMRAP of:
200 m Run
15 Ring Dips
30 Air Squats

Power-Up

Powerlifting: 6 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
3-5 | 1-3 | '90 in tempo 4-0-X-1

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

D1. Dumbbell Press
3 | 6-10 L+R | 0"

D2. Pull-up
3 | 6-10 | 2"

WOD
27 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 January 2020

A. Pause Split Jerk
6 | 4 | 2"

note: pause 3 seconds in dip

B. 5 rounds of 2 mins on/ 2mins off of:
16 x 10 m Shuttle Sprints
5 Sandbag to Shoulder 65/45 kg
then Max Effort of Burpees onto 20kg Bumperplate

It’s Gymnasty

Gymnastics: 28 January 2020

A. Ring Swing
6 | 3 | 1"

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

C. Neg. Ring Pull-ups
3 | 5-8 | 2"

D. Ring Push-ups
3 | 5-8 | 2"

E. Hollow Rocks
Tabata

Power-Up

Powerlifting: 28 January 2020

A. Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

B. Back Squat
3-5 | 6-10 | 3" in tempo 4-0-1-0

C1. Pull-up
1-3 | 10 | '60

C2. Dip
1-3 | 10 | '60

C3. Sandbag Squats
1-3 | 10 | '60

WOD
13 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 January 2020

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

B. FGB-Style 1:30 ON / 0:30 OFF for 2 rounds:
1st minute: Sled Drag
2nd minute: Sandbag over the Shoulder
3rd minute: 10 m Shuttle Runs
4th minute: Ski Erg Calories

It’s Gymnasty

Gymnastics: 14 January 2020

A. Ring Swing
4 | 3 | 1"

B. False Grip hold
3 | ME | 2"

C. Ring Row
3 | 5-8 | 2"

D. Dips
3 | 5-8 | 2"

E. Hollow body
Tabata

Power-Up

Powerlifting: 14 January 2020

A. Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

B. Back Squat
3-5 | 6-10 | 3" in tempo 4-0-1-0

C1. Pull-up
1-3 | 8-12 | '90

C2. Dip
1-3 | 8-12 | '90

WOD
25 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 November 2019

A. Strict Press (B):
5 | 5-8 | 2"

note:
- Athlete to hold for a second at top and bottom of movement
- If Athlete didn't complete A from Monday then do this instead

B. 3 rounds for time of:
1000 m. Row
100 Double Unders

It’s Gymnasty

Gymnastics: 26 November 2019

Tabata Hollow Rocks

OH Plate Rocks (While lying on Bench)
4 | 10 | 1"

Walk Away from Wall
5 | 2 | 1"

Hip Taps (slowmotion)
3 | 8 (4L+4R) | 2"

HSPU
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 26 November 2019

A. Back Squat
3-5 | 3-6 | 3” in tempo 4-0-X-0

B. Press
3-5 | 3-6 | 3” in tempo 3-0-X-0

C1. Pull-up
3 | 8-12 | ‘90

C2. Dip
3 | 8-12 | ‘90

D. Abroller + Side Plank Holds
3 | 10 + ‘30 | ‘60

WOD
18 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 November 2019

A. Strict Press (B):
5 | 5-8 | 2"

notes:
- Athlete to hold for a second at top and bottom of movement
- If Athlete didn't complete A from Monday then do this instead

B. For time of:
15 StrictHand Stand Push Ups
30 Alternating Dumbbell Snatches 22.5/15 kg
15 Deficit Hand Stand Push Ups
30 Alternating Dumbbell Snatches 22.5/15 kg
15 Hand Stand Push Ups
30 Alternating Dumbbell Snatches 22.5/15 kg

It’s Gymnasty

Gymnastics: 19 November 2019

Tabata Hollow Body

PVC Lifts from Superman Hold
4 | 10 | 1"

Kick-up into L-sit handstand
5 | 3 | 1"

Shoulder Taps (into Hip Taps)
3 | 8 (4L+4R) | 2"

KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 19 November 2019

A. Back Squat
3-5 | 3-6 | 3” in tempo 4-0-X-0

B. Press
3-5 | 3-6 | 3” in tempo 3-0-X-0

C1. Pull-up
3 | 8-12 | ‘90

C2. Dip
3 | 8-12 | ‘90

D. Birddog + Deadbug
3 | 5+5 | ‘60

WOD
11 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 November 2019

A. 20 minutes to find your 5 Rep MAX of:
Deadlift

B. 14 min AMRAP of:
10 KB Snatches (L) 24/16 kg
10 KB Snatches (R) 24/16 kg
10 KB Shoulder to Overhead 24/16 kg
10 KB Shoulder to Overhead 24/16 kg

It’s Gymnasty

Gymnastics: 12 November 2019

Tabata Hollow Body

PVC Lifts from Superman Hold
4 | 10 | 1"

Walk Aways (from the wall)
5 | 2 | 2"

Shoulder Taps
3 | 8 (4L+4R) | 2"

KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 12 November 2019

A. Back Squat
3-5 | 3-6 | 3” in tempo 4-0-X-0

B. Press
3-5 | 3-6 | 3” in tempo 3-0-X-0

C1. Pull-up
3 | 8-12 | ‘90

C2. Dip
3 | 8-12 | ‘90

D. Plank Hold + Side Plank Hold
3 | ‘60 + ‘30 | ‘60

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