Hello blog. Hello Wod.

25 February 2023 | by CrossFit Amsterdam


WOD: 26 February 2023

A. 35 minute EMOM of
1st minute : 12 - 16 Cal Echo Bike
2nd minute : 16 KB Swings 24/16 kg
3rd minute : 12 - 16 8 m Shuttle Runs
4th minute : 2 - 4 Rope Climb
5th minute : Rest

Let's go for gold!

Olympic Lifting: 26 February 2023

A. Snatch Panda Pulls
5 x 5
B. Snatch Pull + Snatch + OHS
5 x ( 1 + 1 + 1)
C. 15mins to find 1RM Snatch Balance
D. Power Snatch
5 x 5
E. Superset x 3
5/5 Heavy single arm Dumbbell Rows
8 Dumbbell High Pulls
10-12 Alt Hammer Curls

24 February 2023 | by CrossFit Amsterdam


WOD: 25 February 2023

In Partners 36 minute AMRAP of
150 Burpee Box Jump Overs
50 Bar Muscle Ups
50 Clean and Jerks 70/50 kg

Every 1:00 partners swap

23 February 2023 | by CrossFit Amsterdam


WOD: 24 February 2023

A. Overhead Walking Lunges
5 | 12 | 2"

*Athletes to find a heavy 10 m effort

B. 14 minute AMRAP of:
21 Wall Ball
15 Deadlifts 80/55 kg
9 Double Dumbbell Box Step Over 22.5/15 kg

22 February 2023 | by CrossFit Amsterdam


WOD: 23 February 2023

A1. Double Dumbbell Bench Press
4 | 15 - 20 | 0"

A2. Single Arm Dumbbell Bent Over Rows
4 | 12 L and 12 R | 3"

B. 6 Rounds of 3 minutes on/1 minute off of:

20/15 Calories
15 Burpees over Parallete Bar
10 x 5 m Shuttle Runs
then in remaining time Max effort Burpee over Parallete Bar

Rounds 1,3 and 5 = Ski Erg 
Rounds 2,4 and 6 = Row

21 February 2023 | by CrossFit Amsterdam


WOD: 22 February 2023

A. 1 Power Clean + 2 Hang Squat Clean
8 | 1 | 2"

B. 5 Rounds for time of :
75 Double Unders
10 Bar Facing Burpees
5 Squat Cleans @ 75% of Part A

1:00 rest after each round

Go for gold!

Olympic lifting: 22 February 2023

A. Clean Panda Pulls
5 x 5
B. Clean Pull + Clean + Push Jerk
5 x ( 1 + 1 + 1)
C. 15mins to find 1RM Split Jerk
D Power Clean
5 x 5
E. Superset x 3
5/5 Heavy single arm Dumbbell Rows
8 Dumbbell High Pulls
10-12 Alt Hammer Curls

21 February 2023 | by CrossFit Amsterdam


Crossfit Open 23.1 Recap - Cream Team Domination

On Friday the 17th of February the 2023 Crossfit Open kicked off with sixty CFA members deciding that rowing, toes to bar, wall balls, power cleans and ring muscle ups (attempt) would be a fantastic way to spend their evening.  

With many members experiencing the atmosphere of Friday Night Lights for the first time, they weren’t disappointed.  It was the first time CFA has introduced a teams competition and it’s fair to say that it was total cream out! 

With a repeat of a workout in 2014, it was a great way to see if we had gotten fitter in the last nine years.  A fourteen minute  AMRAP of sixty calories on the rower, fifty toes to bar, forty wall balls, thirty cleans and twenty ring muscle ups.  Those who had done this before were quietly confident and hopefully of an improved fitness level and those who hadn’t done it before really didn’t know what to expect .  One thing Crossfit has always preached is simplicity, it doesn’t have to be complicated to be effective - This was a prime example of this.  While looking mildly difficult on paper, once into the teeth of the workout the athletes found themselves struggling more than they had anticipated. 

Most athletes found the initial sixty calories on the rower a nice entree to the main course.  The toes to bar really tested some athletes and most people listened to the coaches advice of nice smooth smaller sets as some chose to forge their own path - once they are gone they are gone!  Wall balls had the desired result of elevating the heart rate and making sure the athlete didn’t laugh during the thirty cleans.  For most athletes, the completion of the thirty cleans was a huge accomplishment and one they can be super proud of - this was a heavy weight!  For those who managed to squeeze past the barbell the prize was ring muscle ups under all sorts of fatigue!  Even if you were a fit and competent exponent of the ring muscle up - these became pretty tough, with many failing the first attempt and attempts at sets of three quickly turning into singles.  It was great to see quite a few people get either their first ring muscle up.  Overall the coaches were so impressed with everyone but there were a few notable standouts 

Sunnette Runhaar and Ymke van der Pol completed the 50 toes to bar!!  Many hours in gymnastics class and in the box working on these paid off! 

Vera ten Hacken getting her first ring muscle up!

Saskia Blackburn getting through the entire first 180 reps after stating she wasn’t sure about the toes to bar! 

Henry van Kouswijk not just completing one ring muscle up but three!! 

Ruben Hoogenhout getting back to the rower after finishing all the ring muscle ups.

Coach Fay Tucker getting through eighteen ring muscle ups

All we can say as coaches, is that we were so proud of everyone who had a crack! Such an amazing effort, and it was great to see how fit and strong our community has become.  Big shout out to the athletes who signed up for the very first time - hopefully it wasn’t as scary as you thought. 

At the end of each fourteen minutes the gym floor resembled the floor of a bakery - chalk everywhere!   Didn’t matter what strategy was implemented, the end result was exactly the same - a feeling that they might have been able to squeeze another rep on the rings! 

For the first time Crossfit Amsterdam has implemented a teams system to add an extra layer of fun for all of those. This year we had four teams, captained by Coach Fay (Team Black), Coach Mickey (Team Red), Coach Nick (Team Green) and Coach Dustin (Cream Team -probably the most dominant, good looking, highly skilled team in the competition).  After adding up all the reps completed by all team members it was a very dominant start for the Cream Team!  Or as the people might know them - The Dream Team.  The final tally : 

Team Cream - 3436 reps

Team Green - 3397 reps

Team Black - 3357 reps

Team Red - 3346 reps

Fantastic work Team Cream.  But, we are just taking it one week at a time, looking forward to executing our game plan and making sure we stick by each other for 23.2

It is a worldwide competition, it’s fun to compare your scores against your training buddies, but ultimately the open is all about proving something to yourself.  It might be as simple as completing your first toes to the bar or you might be striving for something much greater, but ultimately every single person who steps on to the floor to have a crack is improving themselves.  For all Crossfit Amsterdam results see the below link. 

Don’t forget after 23.3 we will be hosting a BBQ evening - So get keen and jump on line and buy your tickets!  We will have our sponsors there that evening - FitAid, Two Chefs Catering, Reebok Europe, Hyperice and GoPrimal 

20 February 2023 | by CrossFit Amsterdam


WOD: 21 February 2023

A. Back Squat

5 | 6 | 3"

B. 12 Minute AMRAP of

16/14 Calorie Row
8 Double Dumbbell Snatch 20/15 kg
8 L/ 8 R Single Arm Dumbbell Overhead Stepping Lunge 20/15 kg
8 Double Dumbbell Hang Clean and Jerk 20/15 kg


Powerlifting: 21 February 2023

A. Breathing Squats


Powerlifting: 21 February 2023

A. Breathing Squats

 WOD, CrossFit, CrossFit Motivation, Motivational Quote, Amsterdam, Community, Athlete, CFA, CrossFitAmsterdam, oudzuid, karperweg39, fitness, fitness motivation, Amsterdam CrossFit, Fit Quote, Gym, Workout, get fit, Fit Quote BACK, bestcommunityever, fit
20 February 2023 | by CrossFit Amsterdam
19 February 2023 | by CrossFit Amsterdam


WOD: 20 February 2023

A. 1 Power Snatch + 2 Squat Snatch

6 | 1 | 2"

B. 3 x 4 minute AMRAP
3 Wall Walks
5 Burpee Box Jump Over
7 Pull Ups

1:00 rest after each round

18 February 2023 | by CrossFit Amsterdam


WOD: 19 February 2023

A. 36 minute EMOM of1st minute : 14/12 A Jumps
2nd minute : 14/12 Calorie Row
3rd minute : 14/12 Calorie Ski Erg
4th minute : 14/12 Shuttle Runs
5th minute : 14/12 Double Dumbbell Bench Press
6th minute : Rest
Note : Athlete can choose reps but must hold across each round

Just lift odd shit

Strongman: 19 February 2023

A1. Behind Neck Snatch Grip Push Press + Heaving Snatch Balance
5 x (3 x 3)
B2. Drop Snatch
5 x 5
C3. 15 mins to Find 3RM Paused Snatch Balance
D4. High Hang Muscle Snatch + Hang Power Snatch + Snatch
5 x (1 + 1 + 1)
E5. Superset x 3
10-12 Behind neck Snatch Grip Push Press
10-12 Cuban Press
10 - 12 Lu Raises

<< < 2 3 4 5 6 7 8 PAGE 5 OF 196