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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
30 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2022

In Groups of 3 for 40 minutes
4000/3500 m Ski
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups

then
4000/3500 Row
*Every time you switch complete a 200m Sandbag Run

then in remaining time
max effort Ski Erg Calories
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups

WOD
25 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 September 2022

A. Thruster 5 | 3 | 2"
*Looking at 95-105% from 5 rep

B. EMOM4 x 6 Rounds

30 Second Max Effort Echo Bike
Rest 1:30

1:00 Max Effort Wall Ball
Rest 1:00

WOD
18 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 September 2022

A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 80-90% of 3 rep max

B. 4 Rounds of 3 mins on/1 min off of

400 m Run
in remaining time max effort burpees to target

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
14 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2022

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups

WOD
12 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 September 2022

A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"

B. Handstand Technique Work

*Experienced athletes to work on HS holds

C. 12 minute Alternating EMOM of

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

Power-Up

Powerlifting: 13 September 2022

It’s Gymnasty

Gymnastics: 13 September 2022

Week 50

WOD
03 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 September 2022

36 minute EMOM of
1st minute : 1 - 5 Parallel Bar Traverse
2nd minute : 10 - 20 Toes to Ring
3rd minute : 10 - 14 10m Shuttle Run
4th minute : Max Effort Sandbag Carry
5th minute : 12 - 16 Cal Echo Bike
6th minute - Rest

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
25 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 August 2022

5 Rounds of 4 minutes on 2 minutes off
15 HSPU
9 Double Dumbbell Devils Press 22.5/20 kgs
50 Double Unders
then in remaining time max effort Wall Balls

*Athletes to have at least 1 minute of wall balls

WOD
22 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 August 2022

A. Power Cleans 5 | 4 | 2"
*Intent is to complete sets at 88-92% of 3 rep max

B. 3 second Paused Hang Power Cleans 
4 | 3 | 90" (50-60%)

C. 5 rounds of 2 minutes on/2 minutes off of:

12 Double Dumbbell Box Step Overs 22.5/15 kgs
then in remaining time max effort of Row Calories

It’s Gymnasty

Gymnastics: 23 August 2022

Power-Up

Powerlifting: 23 August 2022

A. Back Squat 10min EMOM 2 reps @ 70-75%

B1. Incline Bench Press 
3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"

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