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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
02 February 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 February 2023

A. Overhead Walking Lunges
6 | 10 | 2"
*Athletes to find a heavy 10 m effort

B. 18 minute AMRAP of:
20/17 Calorie Row
15 Chest to Bar Pull Ups
10 Hang Squat Cleans 50/35 kg

WOD
26 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 January 2023

A. Backrack Walking Lunges
4 | 20 meters | 3"
*Athletes to find a heavy 20 m effort

B. 4 Rounds for time of

30 Wall Balls
40 Doubles
6 Bar Muscle Up

BENCHMARK
19 January 2023 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 20 January 2023

A. Backrack Walking Lunges
4 | 20 meters | 3"
*Athletes to find a heavy 20 m effort

Crossfit Open 15.4

B. 8 Minute AMRAP of
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb. (Power or Squat)
Women clean 125 l

BENCHMARK
12 January 2023 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 January 2023

A. Backrack Walking Lunges 3 | 20 meters | 3"
*Athletes to find a heavy 20 m effort

OPEN 11.5

B. 20 minute AMRAP of :
5 Power Cleans
10 Toes to Bar
15 Wall Balls
♂ 145-lb Power Cleans
♀ 105-lb Power Cleans

BENCHMARK
25 December 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 26 December 2022

12 DAYS OF CHRISTMAS

For time (Complete As 12 Days of Christmas Song)
1 Sumo Deadlift Highpull
2 Thruster
3 Shoulder to Overhead
4 Power Clean
5 Burpee
6 Push Ups
7 Pull Ups
8 Box Jump overs 24/20 "
9 Overhead Squat
10 Snatch
11 Squat Clean
12 Frontrack Stepping Lunges

*Time Cap 35 minutes
♀ 30 kg. ♂ 40 kg.

WOD
15 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 November 2022

A. Backrack Walking Lunges
5 | 20 meters | 3"
*Athletes to find a heavy 20 m effort

B. 5 Rounds for time of

10 Burpees over the Bar
10 Overhead Squat 60/40 kg

Slow is smooth, smooth is fast

Olympic Weightlifting: 16 November 2022

A. Clean Pull + Muscle Clean 4 x ( 1 + 1)

B. Push Press + Split Jerk 3 x (2 + 2)

C. Paused Clean (2 sec. pause in catch position)
2 x 3 Power Cleans 
2 x 2 Squat Cleans 

D. Clean & Jerk 
Max Out

WOD
17 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 September 2022

A. BB Reverse Stepping Lunges 5 | 8L and 8R | 3"

B. Handstand Walk Technique Work

*Experienced athletes to work on HS holds

C. 15 minute Alternating EMOM of

1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
3rd minute : Rest

WOD
06 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2022

A. Snatch Pull + Snatch 8 | 1 | 90"

B. Snatch at 70% of Part A with 2 second Pause in bottom 
6 | 2 | 60"

C. 3 Rounds for time of

14 Overhead Squats 60/40 kg
14 Back Rack Stepping Lunges 60/40 kg
100 Double Unders
*Time Cap 15 minutes

WOD
27 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 August 2022

A. BB Reverse Stepping Lunges 5 | 8L and 8R | 3"

B. 6 Rounds 3:00 on/1:00 off

Rounds 1-3-5
500/450 m Row
then in remaining time
Box Jump Over 24\20 "
Rounds 2-4-6
500/450 Ski Erg
then in remaining time max effort
Single Arm DB Overhead Lunge 5 m 22.5/15kg

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"

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