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
01 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 2 June 2020

3 rounds FGB Style of:
1st minute: Double Unders/ Jumping Jacks
2nd minute: Alternating Leg V-Ups
3rd minute: Burpees
4th mintue: DB/ KB Alternating Reverse Stepping Lunge
5th minute: Hand release push ups
6th minute: Rest

WOD
29 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 30 May 2020

27 minute AMRAP of:
60 Air Squats
50 Alternating DB Hang Power Clean and Jerk 22.5/ 15 kg
40 Burpees
30 Hand Release Push Ups
20 V-Ups

WOD
07 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 8 May 2020

Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
24 min AMRAP
60 Air Squats
50 Hollow Rocks
40 Burpees
30 Hand Release Push Ups
20 V-Ups

Option B - Odd Object ("ZOOM-IN" at 18:30 h.)
24 min AMRAP of:
60 Air Squats
50 Alternating Hang Power Clean and Jerk DB/KB
40 Burpees
30 Hand Release Push Ups
20 V-Ups

Option C - Barbell
24 min AMRAP of:
60 Air Squats
50 Hang Power Clean and Jerk
40 Burpees
30 Hand Release Push Ups
20 V-Ups

be comfortabele with the uncomfortable…

Mobility: 8 May 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
30 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 1 May 2020

Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
FGB Style 4 rounds for reps of:
1st minute: Double Unders/Jumping Jacks
2nd minute: Alternating Leg V-Ups
3rd minute: Burpees
4th mintue: Alternating Reverse Stepping Lunge
5th minute: Hand Released Push Ups
6th minute: Rest

Option B - Odd Object ("ZOOM-IN" at 18:30 h.) 
FGB Style 4 rounds for reps of:
1st minute: Double Unders/Jumping Jacks
2nd minute: Alternating Leg V-Ups
3rd minute: Burpees
4th mintue: DB/KB Alternating Reverse Stepping Lunge
5th minute:Hand Released Push Ups
6th minute: Rest

Option C - Barbell
FGB Style 4 rounds for reps of:
1st minute: Double Unders/Jumping Jacks
2nd minute: Alternating Leg V-Ups
3rd minute: Burpees
4th mintue: Barbell Alternating Reverse Stepping Lunge
5th minute: Hand Released Push Ups
6th minute: Rest

be comfortabele with the uncomfortable…

Mobility: 1 May 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
26 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 27 March 2020

Option A
21 minute AMRAP of:
10x  1 Lunge Left Leg + 1 Lunge Right Leg + 1 Air Squat (All 3 movements = 1 rep)
20 Shoulder Taps in Push Up Postition
10 V Sit Ups
10 Jumping Squats
20 Back Extensions

Option B
28 minute AMRAP of:
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
25 V Sit Ups
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
25 Sit Ups

WOD
22 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 23 March 2020

Option A

18 minute AMRAP of
2 V-Sit Ups
20 Jumping Jacks (20 Double Unders)
4 V-Sit Ups
20 Jumping Jacks (20 Double Unders)

note: Add 2 V-Sit Ups each round


Option B

For Time:
5 km Run
* Every 500 meters or every 2 minutes perform 15 Tuck Jumps 

WOD
16 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 17 March 2020

A. 3 minutes Jumping Jacks

B. 21-15-9 reps of:
HSPU's*
V-ups

C.3 Rounds of:
1 min Plank Hold on Elbows
1 min Plank Hold at top of Push Up
30 sec. Left Side Plank
30 sec. Right Side Plank

*note, when performing handstand push-ups or handstand holds, we would advice you to take off your shoes, unless you want to re-paint your wall anyways. 

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
04 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 January 2020

30 minute Fight Gone Bad Style for max reps of:
1st minute: Toes to Bar
2nd minute: Sandbag over the Shoulder 65/45 kg
3rd minute: V-Ups
4th minute: Kettlebell Swings 32/24 kg
5th minute: Calorie Row
6th minute: Rest

note: Work in groups of 4 pax

WOD
30 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 October 2019

A. 4 rounds for Quality of:
20 Hollow Rocks
20 V-Ups
rest 1 minute

B. Alternating 24 minute EMOM of:
1st minute: 12 Single Arm Dumbbell Rows
2nd minute: 15 Pull-Ups
3rd minute: 18/15 Calorie Ski-Erg
4th minute: 15 Burpees

Power-Up

Powerlifting: 31 October 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-C-1

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1

1 2 3 PAGE 1 OF 3