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
21 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 November 2021

Day 1 of our 6 week Strength Cycle! 
Write down your numbers to keep track! 

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

B. Deadlift
1-2 | 5 | 3"

C. 4 minute AMRAP of:

10 Cal Ski-erg
10 Toes to Bar

3 minutes rest

D. 4 minute AMRAP of:

15 Cal Row
10 Box Jumps 60/50 cm

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"

BENCHMARK
21 October 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 22 October 2021

Waterfall This | Buddy WOD

4 rounds of:
20 sec ME Cal Echo Bike
20 sec rest
20 sec ME Front Squats 60/40
20 sec rest

2 minutes rest

4 rounds of:
20 sec ME Cal Ski-erg
20 sec rest
20 sec ME Toes to Bar
20 sec rest

2 minutes rest

4 rounds of:
20 sec ME Cal Row
20 sec rest
20 sec ME Dumbell Snatches 22,5/15 kg
20 sec rest

 

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
08 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 October 2021

Buddy WOD
36 minute AMRAP, you do 1 round, I'll do 1 round of:
15 Cal Row
12 Dumbbell Hang Squat Cleans
9 Burpees

Just lift odd shit

Strongman: 9 October 2021

A. Turkisch Get-up 3 | 10 alternating | 2"

B. Bench Press 
10 | 3 | 2" @ 80%1RM

C. Buddy WOD:

3-5 Rounds for time of
5x Keg to Shoulder
5x keg Shoulder to Overhead
5x stricht Pull-up
15 m Sled Drag Back wards

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
29 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 September 2021

A. 16 minute EMOM of:
odd minute: 2 Power Cleans (increase weight every round)
even minute: 12 - 15 Cal Row

B. 10 minute AMRAP of:

10 Dumbbell Hang Power Cleans
10 Dumbbell Push Ups

Power-Up

Powerlifting: 30 September 2021

A. Power Clean 5 | 2 | 2"

B. 1 1/4 Front Squat 
3-5 | 2-5 | 3" in tempo 3-0-X-1

C1. Press 
3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Push-ups 
2 | ME | '90

WOD
26 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 September 2021

A1. Kneeling one Arm KB Press 2-4 | 8L + 8R| '0
A2. Bent over one arm KB Row 2-4 | 12L + 12R| 2"

B. For time:
20 Cal Row
30 Toes-to-Bars
40 Single-arm Dumbbell Snatches
50 Dumbbell Box Step-overs
40 Single-arm Dumbbell Snatches
30 Toes-to-Bars
20 Cal Row

WOD
24 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 September 2021

Buddy WOD

AMRAP in 40 minutes
every 2 minutes, perform:
8 WallBall Shots 20/14 lb
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder to Overhead 40/ 30 kg
max Cal Row in the remaining time

Just lift odd shit

Strongman: 25 September 2021

A. Deadlift Find your 1RM

B. 21-15-9 reps of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R

C. Buddy WOD
20 min AMRAP of:
6-10 x Dumbbell Bench Press @AHAP
20 m Walking Luge @same weight as Bech Press
12/15 cal Ski-erg

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

1 2 3 PAGE 1 OF 3