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
18 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 October 2021

A1. Dumbbell Bench Press 2-4 | 8-12 | 0"
A2. Dumbbell Gorilla Row 2-4 | 8-12 | 2"

B. In Buddies, for time:
50 Cal Ski-erg
50 Cal Row

rest 1 minute

60 Cal Ski-erg
60 Cal Row

rest 1 minute

40 Cal Ski-erg
40 Cal Row

Power-Up

Powerlifting: 19 October 2021

A. Back Squat 3-5 | 1-3 | 3" 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"

WOD
11 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 October 2021

A. Back Squat 3-5 | 3-5 | 3"

B. Buddy WOD
10 minute ascending ladder of:
2 Wallball Shots 20/14 lbs (Partner 1)
2 synchronized Burpees
2 Wallball Shots (Partner 2)
4 synchronized Burpees
4 Wallball Shots (Partner 1)
4 synchronized Burpees
4 Wallball Shots (Partner 2)
4 synchronized Burpees
6 Wallball Shots (Partner 1)
6 synchronized Burpees
6 Wallball Shots (Partner 2)
6 synchronized Burpees
... etc.

Power-Up

Powerlifting: 12 October 2021

A. Back Squat 3-5 | 1-3 | 3" 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 | '90
C2. Dumbbell Shank Lever Row 3 | 5-8 | '90

WOD
04 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 October 2021

A. Hang Power Snatch 4-5 | 2 | '120

B. 3x 4 minute AMRAP of:

10-12 cal Row
10 alternate Dumbbell Snatches 22.5/ 15 kg
10 Burpees

note: rest 2 minutes between AMRAP's

Power-Up

Powerlifting: 5 October 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1 @ 85-90%

B. Bench Press 
3 | 5x2 | '20 | 3" in tempo 3-0-X-1 @ 80-85%

C1. Bulgarian Split Squat 
3 | 5-8 L+R | '90
C2. Dumbbell Shank Lever Row 3 | 5-8 | '90

WOD
27 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 September 2021

A. 5 Rounds of the following Clean Complex:
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
note: increase weight every round, work up to max of 80%

B. In Buddies; 24 minute EMOM (4x 6 minute EMOM's) of:

0-6 minutes (@80%) of:
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans

6-12 minutes (85%) of:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans

12-18 minutes (@90%) of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean

18-24 minutes (@95%) of:
Odd minute: Buddy 1 performs 1 Squat Clean
Even minute: Buddy 2 performs 1 Squat Clean

It’s Gymnasty

Gymnastics: 28 September 2021

Week 52

Power-Up

Powerlifting: 28 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 
3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Seal Row 3-5 | 10 | '90 in temp 3-0-1-3

C1. Romanian Deadlift 
3 | 10 | '60
C2. Dumbbell Press 3 | 10 | '60

WOD
20 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2021

A. Back Squat 3-5 | 3-5 | 3" in tempo 1-0-1-0

B. 5 Rounds of:

3 Muscle Ups
6 Handstand Push Ups
9 High Box Jumps @70/ 60 cm

Power-Up

Powerlifting: 21 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 
3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Bent Over Row 3-5 | 10 | '90 in temp 3-0-1-3

C1. Romanian Deadlift 
3 | 10 | '60
C2. Alternating Dumbbell Press 3 | 20 | '60

It’s Gymnasty

Gymnastics: 21 September 2021

Week 51

BENCHMARK
14 September 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 15 September 2021

Always Remembered

For Time (with a Partner)

Cash-In: 2001 meter Row

Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)

Cash-Out: 2977 meter Row

Note: 1 Bearcomplex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

WOD
13 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 September 2021

A1. Strict Pull Ups 4 | ME | 0 in tempo 1-0-x-0
A2. Push Ups 4 | ME | '90-'180

B. Practise strict Toes to Bar

C. 5x a 2.5 minute (150 sec) AMRAP of:
20 cal Row/ 22cal Row
18 Toes to Bar
ME alt. Dumbbell Snatches

Note: 1 minute rest between AMRAP's

Power-Up

Powerlifting: 14 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Bird-dog Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Seated Arnold Press 3 | 10 | '60

WOD
06 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2021

A. 10 min empty Barbell drils

B. Snatch Complex of:

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch

C. 10 minute EMOM, of: 
2 Squat Snachtes

D. Accessory Work; 
Static core holds (plank holds/ hollow holds/ arch holds e.a.)

Power-Up

Powerlifting: 7 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60

WOD
29 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 August 2021

A. 0 - 16 Minutes to Establish a Heavy for the day of: 4 rep Back Squat
B. 16 - 20 Minutes - Back Squat @ 80% of Part A 2 | 4 | 2"

B. 3 rounds of 3 minutes On/ 3 minutes Off, of:
21/18 Cal Ski
21 Wall Balls
then in remaining time max effort Burpee Box Jump Overs 30/24 "

Note: Athlete to be starting BBJO at 2:00 of each round

WOD
23 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 August 2021

A. 0 - 12 Minutes to Establish a Heavy for the day of: 3 Rep Squat Snatch

B. 12 - 18 Minutes - Squat Snatch @ 80% of Part A 
3 | 3 | 2"

C. 2 x 7 minute AMRAP of:
5 Double Dumbell Devils Press
15 Wall Balls
35 Double Unders
Note: 2 Minutes Rest Between Sets

It’s Gymnasty

Gymnastics: 24 August 2021

Week 47

Power-Up

Powerlifting: 24 August 2021

A. Snatch Pull
5 | 3 | 2"
B. Back Squat
2-4 | 6-10 | 3" in tempo 3-0-1-1
C1. Dumbbell Bench Press
3-5 | 8-12 | '90
C2. Aipa Row
3-5 | 8-12 | '90
Week 48

1 2 3 4 PAGE 1 OF 21