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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
09 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 May 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. For time:

10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks

Power-Up

Powerlifting: 10 May 2022

A. Back Squat/ Front Squat*
8/5 reps @ 65/70%
6/4 reps @ 75/80%
4/3 reps @ 85/85%
4/3 reps @ 90/90%
* First all Back Squat Sets, Then Front Squat

B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"

BENCHMARK
02 May 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 3 May 2022

A1. (weighted) strict Ring dips 3 | 5-8 | 0
A2. Pull-ups strict 3 | ME |3"

"Fight gone bad"

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 35/25 kg
1 minute of box jumps 20 inch
1 minute of push presses 35/25 kg
1 minute of rowing (calories)

Rest 1 minute

It’s Gymnasty

Gymnastics: 3 May 2022

SKILL/TECH: 
Accumulate 40m HSW
Scale: 30 attempts walk to the wall
Advanced: 6 attempts obstacle walk

STRENTGH
10/8/6/4/2
Strict pull up
Strict TTB
*Superset
Rest as needed after each set of TTB

Time cap 12 minutes (including rest)

G-WOD
3 rounds for time of:
40 DU
15 deficit HSPU
30/23 cal ski

Time cap 15 minutes

Power-Up

Powerlifting: 3 May 2022

A. Muscle Snatch + Sots Press 3 | 1+ 5 | '60

B. Snatch 
10min EMOM 1 rep @ 80-85%1RM

C. Back Squat/ Front Squat*

8/5 reps @ 65/70%
8/5 reps @ 70/75%
6/5 reps @ 80/80%
6/5 reps @ 85/85%
* First all Back Squat Sets, Then Front Squat

D1. Press 
3 | 5 | 0"
D2. Arnold Press 3 | 5 | 0"
D3. Pass Troughs 3 | 10 | 2"

WOD
26 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 April 2022

In Buddies
Time Cap: 38 minutes

Buy In - 800 m Plate Carry 25/20 kg
55 Box Jump Overs 24/20
55 OHS 60/45
55 Box Jump Overs 24/20
55 Clean and Jerks 60/45
55 Box Jump Overs 24/20
55 OHS 60/45
55 Box Jump Overs 24/20
Buy Out - 800 m Plate Carry 25/20 kg

WOD
19 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 April 2022

A1. One arm Dumbbell Bench Press 3 | 8L + 8R | 0"
A2. Dumbbell Row 3 | 8L + 8R | 2"

B. 21-15-9 reps for time of:

Clusters 60/ 40kg
Toes to Bar
Burpee Box Jumps 24/20 inch

WOD
17 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 April 2022

In teams of 3 athletes

for time:
24 clean & Jerks 70/55 kg
48 burpee box jump overs

24 clean & jerks 82,5/ 60 kg
48 burpee box jump overs
96 wallball shots

24 clean & jerks 92,5/ 70 kg
48 burpee box jump overs
96 wallball shots
1 mile run

WOD
11 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 April 2022

A. Kneeling KB/DB press 3 |5-8| 2"

B. for time:

buy in 150 Double Unders

50 alternating Kettlebell Snatches 24/16 kg
50 Box Jumps
50 alternating Kettlebell Snatches

buy out 150 Double unders

It’s Gymnasty

Gymnastics: 12 April 2022

Tech/ Skill work on:
Ring MU practice

-low rings transitions
-jumping MU, two boxes
-explosive kip/ jump in hollow

If you dont have a CTB yet
Spend this time working
on kipping pull ups and CTB (box/ one footed/ bands)

Strength:
4 rounds for quality
15 toes to rings
10 strict ring pull ups
5 strict ring dips
1 ring MU (strict,kipping, jumping)
2' rest between rounds

WOD:
For time:
80 DU
40 kipping hspu
8 rope climbs
40 DU
20 deficit hspu
4 rope climbs

Power-Up

Powerlifting: 12 April 2022

A. Muscle Snatch + Overhead Squat 3 | 1+1 | '60 @ 60%

B. Snatch 
5 | 1 | '90 @ 75-80%

C. Back Squat/ Front Squat*

10/5 reps @ 60/60%
8/5 reps @ 70/70%
6/5 reps @ 75/70%
4/5 reps @ 80/70%
* First all Back Squat Sets, Then Front Squat

D1. Pull-up 
3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90

BENCHMARK
07 April 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 8 April 2022

"Cameron"

For time:
50 walking lunge steps (stepping)
25 chest-to-bar pull-ups
50 box jumps 24/20 inch
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s" 20/14 lbs (double squat wall balls)
50 sit-ups
5 rope climbs, 15 ft.

WOD
01 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 April 2022

Buddy WOD, you go, I go

For time:
Double Karen :) "accumulate a total of 300 Wallball shots"

while parter A kicks of with the shots, partner B starts with 1 round of:
3 wall walks
6 pull-ups
9 box jump overs

every time your partner finished 1 round, immediatly change to the wallballshots

WOD
12 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 March 2022

A. 20 minutes to find your Double Power Clean (touch and go)

B. 5 rounds for time of:

21 cal row
12 burpee box jump-overs
1 (legless) rope climb

WOD
09 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 March 2022

A. Kettlebell Windmill 2 | 5L + 5R| '60

B1. Seated on 1 knee Kettlebell Presses
3 | 5-8 | 0"
B2. Bent over KB Row 3 | 8-12 | 2"

C. 5 rounds for time T.C. 18 minutes

30 Double Unders
20/14 Cal Row
10 DB Snatches 22.5 kg/15 kg
5 Burpee Box Jump Overs

Power-Up

Powerlifting: 10 March 2022

A) Power Clean + Push Press + Jerk 5 | 1+1+1| '90

B) Speed Squat 8-12 | 3 | '60 @ 50%1RM

C1) Bench Press 3 | 5-8 | '90
C2) Bulgarian Split Squat 3 | 5-8L/R | '90

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