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
17 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 August 2022

A. 3 second Pause Below Knee + Snatch High Pull + Snatch 6 | 1 | 90"

B. Snatch 
6 | 1 | 90"

C. Fight Gone Bad Style for 20 minutes

1st minute - Echo Bike
2nd minute - Single DB Reverse Stepping lunges 22.5/15
3rd minute - Burpee to Target
4th minute - AB Mat Sit Up
5th minute - Rest

Power-Up

Powerlifting: 18 August 2022

A. Deadlift 5 | 3 | 3"

B. Dead-start Frankenstein Squat 
3 | 5-6x1 | '20 | 3"

C1. Dips 
3 | 5-8 | 2"
C2. Pull-up 3 | 5-8 | 2"

WOD
16 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 March 2022

A. Bench Press 3 | 5-8 | 3"

B. Tabata Hollow rocks


C. 4 rounds in Fight gone bad style

1 minute: ME cals on Ski-erg
1 minute: Sandbag hold
1 minute: Sled drag anyhow @BW
1 minute: ME cals on Echo Bike
1 minute rest

It’s Gymnasty

Gymnastics: 17 March 2022

SKILL
A. Butterfly pull up practice
8' EMOM
5-10 butterfly pull ups for quality

STRENGTH
5 supersets of
8 strict pull ups
8 strict HSPU
(Scale: assisted pull ups/ pike push ups)

WOD
14' AMRAP of
10/7 cal ski 5m HSW 2 (legless) rope climbs

Power-Up

Powerlifting: 17 March 2022

A) Power Clean + Push Press
15min EMOM 1 rep @ 80%-85%-90%1 RM

B) Speed Squat 8-12 | 3 | '60 @ 55%1RM

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

WOD
10 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 November 2021

A. Sumo Deadlift 3-5 | 8-12 | '60

B. Fight Gone Bad Style

3 round for total reps in 17 minutes of:
1 minute Echo Bike Calories
1 minute Front Rack Walking Lunges
1 minute Sled Drag
1 minute Ski Erg Calories
1 minute V-ups
1 minute Rest

Power-Up

Powerlifting: 11 November 2021

A. Overhead Squat 5 | 2 | 2" in tempo 4-3-1-1

B. Deadlift 3 | 5-8 | 3" in tempo 3-1-X-1

C1. Bench Press 5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"

D. Bent over Lateral Raise 3 | 10 | '60 in tempo C-1-1-3

WOD
21 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 July 2021

A1. Bench Press 5 | 8 | 0"
A2. Double Dumbbell Overhead Hold 5 | 30 - 45 secs | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st minute: Ski Erg Calories
2nd minute: Double Kettlebell Front Rack Walk
3rd minute: Echo Bike Calories
4th minute: Heavy Sled Drag

Power-Up

Powerlifting: 22 July 2021

A. Front Squat 3-5 | 3-5 | 3" in tempo 4-0-1-1

B. Deadlift 
1-3 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 
3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1

BENCHMARK
13 July 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 14 July 2021

A. Sumo Deadlift 5 | 3 - 6 | 2"

B. Tech: Sumo Deadlift High Pulls

Fight Gone Bad

3 Rounds for total Reps in 17 minutes of:
1st minute Wall Ball Shots 20/14lbs
2nd minute Sumo Deadlift High Pulls 35/25 kg
3rd minute Box Jumps
4th minute Push Presses 35/25 kg
5th minute Row for Calories
6th minute rest

WOD
01 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 July 2021

4 Rounds Fight Gone Bad Style of 1 minute on 10 seconds off, of:
1st minute: Burpees
2nd minute: Power Snatches 40/25 kg
3rd minute: Box Jumps 24/20 inch
4th minute: Thrusters 40/25 kg
5th minute: Pull Up/Chest to Bar
6th minute: Rest

WOD
30 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 July 2021

A1. Benchpress 5 | 7 | 0"
A2. Double Dumbbell Bent Over Row 5 | 10 | 0"
A3. Double Dumbbell Hammer Curl 5 | 10 | 3"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st minute: Echo Bike Calories
2nd minute: 10m Double Kettlebell Front Rack Carry
3rd minute: Sled Drag (Medium Weight)
4th minute: Alternating Leg V Sit Up

Power-Up

Powerlifting: 1 July 2021

A. Front Squat 3-5 | 1 | 3" in tempo 4-1-1-1

B. Deadlift 3-5 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 
3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1

WOD
28 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 June 2021

A. 2 Snatch Pull + 2 Squat Snatch + 2 Overhead Squat
7 | 1 | 2"
B. 16 minutes Fight Gone Bad Style 1min on 15 secs off of:
1st Minute: Sandbag Hold
2nd Minute : Push Up/Bar Dip/Ring Dips
3rd Minute: Sled Drag
4th Minute : Echo Bike Calories

It’s Gymnasty

Gymnastics: 29 June 2021

Practice kipping pull up/ chest to bar Practice kipping TTB
Strict pull ups 10-8-6-4-2 Or 7-6-5-4-3 Or 5-4-3-2-1 (Slow negatives) *Add weight progressively
15' EMOM A. x kipping pull ups B. x kipping TTB C. 40 DU/ 60 SU
Week 31

Power-Up

Powerlifting: 29 June 2021

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1
B. Press
7 | 3 | 2" in tempo 3-1-1-1
C1. Pull-up
3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row
3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up
3 | 12-20 | 2"
Week 30

WOD
28 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 June 2021

A. 2 Snatch Pulls + 2 Squat Snatches + 2 Overhead Squats 7 | 1 | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st Minute: Sandbag Hold
2nd Minute: Push Up/Bar Dip/Ring Dips
3rd Minute: Sled Drag
4th Minute: Echo Bike Calories

It’s Gymnasty

Gymnastics: 29 June 2021

Tech work:
Practice kipping Pull-up/ Chest to Bar
Practice kipping Toes to Bar (TTB)

Strength work:
Strict Pull-ups 10-8-6-4-2
Or 7-6-5-4-3
Or 5-4-3-2-1 (Slow negatives) *Add weight progressively

Conditioning:
15 minute EMOM of:
A. x kipping pull ups
B. x kipping TTB
C. 40 DU/ 60 SU

Power-Up

Powerlifting: 29 June 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1

B. Press 
7 | 3 | 2" in tempo 3-1-1-1

C1. Pull-up 
3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"

WOD
23 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 June 2021

A1. Benchpress 5 | 7 | 0"
A2. Half Kneeling DB Press (L) 5 | 10 | 0"
A3. Half Kneeling DB Press (R) 5 | 10 | 0"
A4. Double Dumbbell Bent Over Row 5 | 10 | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st Minute: Double Kettlebell Overhead Carry
2nd Minute: Ab Mat Sit Up
3rd Minute: Sled Drag
4th Minute: Echo Bike Calories

Power-Up

Powerlifting: 24 June 2021

A. Front Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1

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

C1. Romanian Deadlift 
3 | 6-10 | '90 in tempo C-0-1-1
C2. Dumbbell Bench Press 3 | 6-10 | '90 in tempo C-0-1-1

1 2 3 PAGE 1 OF 3