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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
21 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 September 2020

A. Complex of: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch + 1 Overhead Squat
7 | 1 | 2"

B. 16 minute Fight Gone Bad Style of:
1st minute: Ski Erg Calorie
2nd minute: 5 m Handstand Walk/ Wall Walk
3rd minute: Double Kettlebell/ Dumbbell Front Squat
4th Minute: Rest

note: work in groups of 4 pax. 

Power-Up

Powerlifting: 22 September 2020

A. Back Squat
10 | 3 | 2" in tempo 3-0-X-1

B1. Bench Press
5 | 5 | 3" in tempo C-0-1-1

B2. Dumbbell row
5 | 5L+5R| 2" in tempo C-0-1-1

It’s Gymnasty

Gymnastics: 22 September 2020

A. Bar Muscle-up attempts
5 | 1-3 | 3"

B. Work on your weakness
5 | ME | 2"

C. Hang test
3 | ME | 2"

D. Handstand practice for 20 min

WOD
31 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 September 2020

A. Snatch Pull + Squat Snatch
8 | 1 | '90

B. 14 minute AMRAP
11 Burpee Box Jump Overs 24/ 20 inch
11 Toes to Bar
200 m Run

It’s Gymnasty

Gymnastics: 1 September 2020

A. Kipping Swing with Pull (on bar)
4 | 5-8 | 2"

B. Jumping Bar Muscle-up (transition practice)
5 | 3 | 1"

C. Strict Pull-ups (Chest2bar)
3 | 5-8 | 2"

D. Maltese Push-ups
3 | ME | 2"

WOD
14 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BUDDY WOD Saturday: 15 August 2020

BUDDY-UP!
38 minute AMRAP of:
4 Rope Climbs
16 Sandbag Over Shoulder
32 Burpee Box Jump Overs
64 Alternating Dumbbell Hang Snatch

One Buddy Running 200m at all times.

Just lift odd shit

Strongman: 15 August 2020

A. Leg less Rope Climb
EMOM 1 Climb (7 m)

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

C. Buddy WOD, for time: 
- 50 Tire Flips
- 50 Dumbbell Thrusters
- 100 m Sled Drag Backwards with Dumbbells in tire
- 50 Strict Pull-ups
- 50 Dips

BENCHMARK
24 July 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 25 July 2020

Marconi

For time (with a partner)

Row 2.382 meter

Then, 20 rounds of:
11 Toes to Bar
20 Air Squats
16 Kettlebell Swings 24/ 16 kg

One partner works while the other rests. Break up the work between partners as needed.

Just lift odd shit

Strongman: 25 July 2020

A. Atlas Stone to Shoulder with Partner
Warm-up to a heavy rep, then:
10 minute EMOM: 6 Stone to Shoulder

note: you go, I go

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

C. Buddy WOD
10 Rounds for time of:
- 10 Dips
- 10 Strict Pull-ups
- 100 m Sandbag Bearhug Walk

WOD
10 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 July 2020

Buddy WOD
For time:
15 Rope Climbs
100 Deadlifts 80/ 65 Kg
50 Toes to Bar
250 Air Squat
50 Toes to Bar
100 Deadlifts 80/ 65 kg
15 Rope Climbs

Just lift odd shit

Strongman: 11 July 2020

A. Muscle Clean + Press
5 | 3x 1+1 | 2"

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

C. Buddy WOD
20 minute AMRAP of:
- 10 Weighted Push-ups
- 25 m Sled Drag Backwards @BodyWeight
- 25 m Sled Pull @BodyWeight

note: you do 1 round, I do 1 round

WOD
10 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 January 2020

Teams of 3 pax

For time:
120 Deadlifts 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
60 Push Jerks 60/45 kg
2 km Row
60 Push Jerks 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
120 Deadlifts 60/45 kg

Just lift odd shit

Strongman: 11 January 2020

A. Clean + Push Press
Find a heavy set

B. Front Squat
3 | 3-5 | 3"

C. 20min AMRAP of:
- 20 Devils Press 22,5/15 kg
- 20 Pull-ups
- 50 m Sled Drag Backwards @ BodyvWeight

WOD
01 November 2019 | by CrossFit Amsterdam

SCARY AS F*CK

HALLOWEEN WOD: 2 November 2019

Dressed up, and working in pairs!

35 minute AMRAP of:
8 Rope Climbs
50 Calorie Row
20 Devils Press 22.5/15 kg
30 Chest to Bar Pull Ups
40 Box Jumps 24/20 inch

note: Break up work anyway you like

Just lift odd shit

Strongman: 2 November 2019

A. Cluster
Find 1RM, then cluster+thruster 5 | 1 | 2” @ 90%

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

C. Buddy Wod
3 Rounds for Time:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @ BW

WOD
18 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 October 2019

Buddy WOD, you go - I go

For time of:
100 Bar Facing Burpees
80 Kettlebell Snatch 24/16 kg
60 Overhead Squats 60/40 kg
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
20 Bar Muscle up
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
60 Overhead Squats 60/40 kg
80 Kettlebell Snatch 24/16 kg
100 Bar Facing Burpees

Just lift odd shit

Strongman: 19 October 2019

A. Cluster
Find your 1RM
Then perform a Cluster + Thruster 5 | 1 | 2” @90%

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

C. Buddy Wod
3 Rounds for time of:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15 kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @BW

WOD
08 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 July 2019

5 Sets of maximum effort on:
A1. Handstand Wall-holds
A2. Dead Hang hold on the Pull-up Bar (in perfect hollow-hold position)

rest 2 minutes

B. 3 Rounds for time of:
100 Double Unders
60 Air Squats
25 Hang Power Snatches 40/30 kg

It’s Gymnasty

Gymnastics: 9 July 2019

A. 2,5 kg plate shoulder warm-up

B. Kipping practice
5 | 3 | '30

C. Bar Muscle Up Practice
5 | 3 | '60
D. Strict Pull-ups
2-4 | 8-12 | '90

E. Dips
2-4 | 8-12 | '90

Power-Up

Powerlifting: 9 July 2019

A. Back Squat
3-5 | 1-3 | 3” in tempo C-0-X-1

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

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

C. Sandbag Squat
3 | 15 | ‘90

WOD
19 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 June 2019

A. Warm-up for the workout

"Rene "
B. 7 rounds
400 meter Run
21 Walking lunges ( each legg )
15 Pull Ups
9 Burpees
If you have a 20-lB. weight vest were it.

Power-Up

Powerlifting: 20 June 2019

A1. Press
5 | 5 | 2” C-0-X-1

A2. Pull-up
5 | 5 | 2” C-0-X-1

B. Back Squat
Overload Stripping Method
2 | 60 | 5-8” C-0-C-0

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