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
20 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 June 2022

A. strict press to push press 4 | 5+3 | 2"

B. pull-ups strict into kip
3 | ME + 3 | 2"

C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders

rest 2 minutes between rounds

It’s Gymnasty

Gymnastics: 21 June 2022

STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible

SKILL
12' to accumulate max handstand walk distance
Or obstacle course

WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees

Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees

Time cap 16'

Power-Up

Powerlifting: 21 June 2022

A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets

B. Victory Raise 
3 | 8-10 | 2"

C1. Push Press 
3-5 | 2-5 | 2" in tempo C-1-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo C-1-X-1

WOD
18 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 June 2022

A. Muscle snatch 5 | 2-3| '45

B. 15 minute Snatch Complex of:

Hang Snatch
Snatch

C. For time:

1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders

timecapped at 15 minutes

WOD
13 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 June 2022

A. strict press to push press 4 | 5+3 | 2"

B. pull-ups strict into kip
3 | ME + 3 | 2"

C. for time:

buy in: 100 double unders

3 rounds of:
21 Cal on the Ski-erg
15 ground to overhead 50/35 kg
9 handstand push-ups

buy out: 100 double unders

Power-Up

Powerlifting: 14 June 2022

A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
5/5 reps @ 65/65%
5/5 reps @ 70/70%
5/5 reps @ 75/70%
* First all Back Squat Sets, Then Front Squat

B1. Push Press 
3 | 3-5 | 2" in tempo C-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo C-1-X-1

C1. Decline Dumbbell Floor Press 
3 | 3-5 | '90 in tempo C-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo C-1-X-3

WOD
03 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 June 2022

in Buddies! you go, I go

20 rounds for time of:
24 double unders
6 handstand push-ups
4 devils presses 22,5/ 15kg

WOD
31 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 June 2022

A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean

B. Front Squat 3 | 3-5 | 3"


C. 3 rounds of:

1 minute on/ 1 minute off, of:
20 double unders
max effort pull-ups

rest 2 minutes

4 rounds of:
1 minute on/ 1 minute off, of:
30 double unders
max effort push-ups

WOD
27 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 April 2022

A1. Bench press 3 | 5 | 0"
A2. strict Pull-ups 3 | ME | 3"

B. for time:
800 m Run
50 Double unders
10 minute Row
50 Double unders
5 minute Ski-erg
50 Double unders
5 minute echo Bike
50 Double unders

It’s Gymnasty

Gymnastics: 28 April 2022

Skill/tech work
8 min to work on handstand holds

Strength work:
Tempo strict TTB to parallel+hold
4 sets of 5 TTB (5" up 5" down 5'' hold)
Strict pull ups with double hold
4 sets of 5-8 strict pull ups
5" pause on eye height and 5" above bar

G-wod:
3 sets of: AMRAP 5'
12/8 cal bike/ski
10 (deficit) HSPU
12/8 cal bike/ski
max ring MU in the remaining time
- Rest 90" between sets

Power-Up

Powerlifting: 28 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2" 80-92.5-85%wave)

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

WOD
20 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 April 2022

A. Romanian Deadlift 3 | 8 -12 | 2"

B. 5 minute AMRAP of:

50 Double unders
5 Burpees

rest 3 minutes

7 minute AMRAP of:
15/12 cal row
10 sumo deadlift high pulls 40/30 kg

Power-Up

Powerlifting: 21 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2" (80-90-80% wave)

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 21 April 2022

Skill/Tech work on:
RING MU practice
EMOMx 9 alt
1) 30'' low ring transitions
2) 30'' banded ring MU
3) 30'' jumping ring MU
Then 3 minutes to attempt ring MU

Strength:
12' EMOM
1) x strict TTB
2) x strict HSPU
3) 30'' L-sit hold on parallets
4) Rest

G-WOD:
2 ROUNDS FOR TIME
30 DU
2 legless rope climb
20m hsw / 20 attempts / 8 wall walks
3 rope climbs
30 DU
Rest 3' between sets

WOD
16 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 April 2022

Happy Easter! 
Box is closed today but this one you could do at home...

For time:

1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders

timecapped at 15 minutes

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

WOD
05 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 April 2022

A. Dumbbell Turkish get-ups 3 | 4L+4R | '90

B. For time:

buy in: 20/18 Cal Ski erg

25 m. Left-arm Dumbbell overhead walking lunges
25 Left arm Dumbbell Devils presses
25 m. Left-arm Dumbbell overhead walking lunges

25 Burpees over the Dumbbell

25 m. Right-arm Dumbbell overhead walking lunges
25 Right-arm Dumbbell Devils presses
25 m. Right-arm Dumbbell overhead walking lunges

buy out: 100 Double unders

1 2 3 4 PAGE 1 OF 16