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
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

A. Overhead Squat
5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift
3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row
5 | 10| 2" in tempo C-1-1-3
D. Touch Squat
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

WOD
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. On a 25-minute clock, 5 Rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

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

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

C1. Bench Press 
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row 5 | 10| 2" in tempo C-1-1-3

D. Touch Squat 
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Technigue
6 minute Kipping drills

30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest

Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up

B. Strength
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest

C. Conditioning
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

WOD
22 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 November 2021

A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"

B. *21*15*9* reps of:

Ring Dips
Toes to Bar
WallBalls
*= 50 Double Unders

Power-Up

Powerlifting: 23 November 2021

A. Power Snatch 7 | 2 | 2"

B. Back Squat 
3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95+%

C1. Push Press 
3 | 1-3 | 0"
C2. Dips 3 | 3-5 | 2"
C3. Chin-ups 3 | 5-8 | 2"

D. Box Y-Raise 
3 | 10L+10R | '60 in tempo C-1-1-2

WOD
19 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 November 2021

Buddy WOD - YOU GO/ I GO

AMRAP in 30 minutes:
1000/800 m. Ski- erg
10 Rope Climbs
1000/800 m. Row
50 Kettlebell Swings 24/16 kg
20 Burpee Pull-ups

WOD
15 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 November 2021

A. Clean & 2 Jerks
20 minutes of technique work

B. 12 minute EMOM of:

even minute: 2 Clean & Jerks
odd minute: 10 V-ups

C. Stretching

Power-Up

Powerlifting: 16 November 2021

A. Snatch Pull 5 | 2 | 2"

B. Back Squat 
3 | 5-7x1|'40|3" in tempo 3-0-X-1 @ 85+%

C1. Push Press 
3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"

D. Floor Y-Raise 
3 | 10 | '60 in tempo C-1-1-3

WOD
12 November 2021 | by CrossFit Amsterdam

Buddy-Up it's Saturday...

WOD: 13 November 2021

Buddy WOD

For Time:
50 Double Unders (DU) per partner
100 Pull-ups
40 DU per partner
200 Push-ups
30 DU per partner
300 Sit-ups
20 DU per partner
400 Squats
10 DU per partner

Break up Reps as needed

Just lift odd shit

Strongman: 13 November 2021

A. Keg to Shoulder to Overhead
Tech and build up to heavy Rep

B. Farmer Handle Deadlift

Find your 5 RM

C. Buddy WOD
4 Rounds of:
5 Sandbag on the box
6-10 Strict Pull-ups
15 Dumbbell Thrusters 22,5/15kg

Note: you do a round, I do a round

WOD
08 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 November 2021

A. 20 minutes to work up for a heavy Clean & Jerk

B. 15 -12 - 9 reps for time of:

Clean & Jerk 60/ 40kg
Chest to Bar Pull-ups

Power-Up

Powerlifting: 9 November 2021

A. Snatch Pull 5 | 2 | 2"

B. Back Squat 
3 | 3-5x1|'40|3" in tempo 3-0-X-1 @ 90%

C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"

D. Floor Y-Raise 
3 | 10 | '60 in tempo C-1-1-3

WOD
01 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 November 2021

A. Strict Pull-ups 2-4 | 8-12 | 2"

B. Buddy WOD
5 minute AMRAP of:
10 Synchronized Toes to Bar
20 Buddy WallBall Shots

rest 90 seconds

4 minute AMRAP of:
10 Synchronized Chest to Bar Pull-ups
20 Synchronized Hand Releashed Push-Ups

rest 90 seconds

3 minute AMRAP of:
10 Synchronized Bar Muscle Ups
20 m Handstand Walk

Power-Up

Powerlifting: 2 November 2021

A. Snatch Pull 7 | 2 | 2"

B. Back Squat 
3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95%

C1. Push Press 
3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"

D. Floor Y-Raise 
3 | 10 | '60 in tempo C-1-1-3

WOD
27 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 October 2021

A. Bench Press 3-5 | 5-8 | 2" in tempo 2-1-X-1

B. 21-15-9 Reps for time of:
Calorie Row
Burpee Box Jump-overs

Power-Up

Powerlifting: 28 October 2021

A. Power Clean + Push Press
Find a heavy set, then 5 | 2 | 2" @ 90%

B. Front Squat 
5 | 3 | 3" in tempo C-0-X-1

C1. Pull-up 
3-5 | 5-8 | 2"
C2. Dip 3-5 | 5-8 | 2"

WOD
25 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 October 2021

A. (weighted) Strict Pull-ups 3-5 | 3-5 | 2"

B. L- Sit Hold accumulate 3 minutes

C. 10 minute EMOM of:
odd minute: 2x 7 m. Handstand Walk
even minute: 7 Bar Muscle Ups

Power-Up

Powerlifting: 26 October 2021

A. Back Squat
Find your 1RM, then after 3 min rest:
Max Effort @ 90%, 3min rest;
Max Effort @ 80%, 3min rest;
Max Effort @ 70%, all in tempo 3-0-X-1

B. Bench Press 
3 | 5x2 | '20 | 3" in tempo 3-0-X-1

C1. Bulgarian Split Squat 
3 | 5-8 L+R | 2"
C2. Chin-up 3 | 5-8 | 2"

1 2 3 4 PAGE 1 OF 8