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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
29 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 September 2022

3 Rounds Each for Time of
18 Calorie Row
15 Burpee Over Rower
12 Front Squats 60/40 kg
9 Bar Muscle Ups
12 Front Squats 60/40 kg
15 Burpee Over Rower
18 Calorie Row
rest 3:00 between rounds
*Time Cap 36 minutes

WOD
15 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2022

A.Snatch Pull + Snatch (Technique) 10 | 1 | 90"

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

C. 15 minute AMRAP of

Ascending Rep Scheme 3,5,7,9,11,13...
Bar Muscle Up
Squat Snatch 60/45
*Athlete to perform 12 Burpees over bar after each set

WOD
29 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 August 2022

A. Power Clean 6 | 5 | 3"
*Intent is to complete sets at 80% of 3 rep max
*Deload Week

B. 2 Rounds for time of

30/25 Calorie Row
30 Single Dumbbell Shoulder to Overhead 22.5/15kg (Swap Arms every 5 reps)
15 Bar Muscle Ups/Chest to bar
*Time Cap 14 minutes

Power-Up

Powerlifting: 30 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"

It’s Gymnasty

Gymnastics: 30 August 2022

STRENGTH
E2MOM x 6 1-2 legless rope climb 20" L-sit on paralettes

SKILL
8min bar MU/ CTB/
pull up practice for the wod

WOD
For time 21.15.9 kipping HSPU
7.5.3 bar muscle ups
Rest 3'

For time 12.9.6
kipping deficit HSPU
7.5.3 bar muscle ups

☆ Scale bar MU with 21/15/9 pull ups and 12/9/6 CTB

WOD
20 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 August 2022

A. Row 3000m for time

B. 15 Minute EMOM of

1st minute: Ring Muscle Up 1 - 6
2nd minute:12 Alternating DB Snatch (Heavy)
3rd minute: 12 - 16 Cal Echo Bike
4th minute: Double Kettlebell Front Rack Carry
5th minute: Rest

WOD
26 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 July 2022

A. Ring Muscle-up practise 20 minutes

B. 5 rounds of:
1st minute: 50 double unders
2nd minute: 15-12 cal row
3rd minute: 12-10 cal Ski-erg
4th minute: ME cal Echo bike
5th minute: rest

WOD
24 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 July 2022

A. Dumbbell pull-over 2-4 | 8-12 | '90 in 3-1-X-1

B. Dumbbell Rows
2| 8-12 | '60 in 1-1-1-3

C. AMRAP 20 minutes of:

400m Run
5 Bar Muscle-ups

WOD
21 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 July 2022

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

B. 15 min. Snatch Complex of:

Hang Snatch
Snatch

C. Five 2.5-minute rounds of:
Run 400 meters
Max-rep overhead squats 40/30 kg

WOD
18 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 July 2022

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

B. pull-ups strict into kip 3 | 5-8 + ME | 2"


C. For time:

21 deadlifts 120/ 80 kg
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk

take a recovery dive afterwards...

D. when it's toooo HOT WOD!

100 push-ups
swim 300 m to the dock before the bridge
200 squats
run back to the box

ice pop afterwards :)

Power-Up

Powerlifting: 19 July 2022

A. Farmer Handle Deadlift 3 | 2-5 | 3"

B1. Barbell Row 
3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"

C1. Walking Lunge 
3 | 20 Steps | '90
C2. Barbell Push Press 3 | 6-10 L/R | '90

It’s Gymnasty

Gymnastics: 19 July 2022

STRENGTH
5 sets of:
3 kipping deficit HSPU as high as possible (100% effort on these)

Rest 90''-120'' after each set

SKILL
10' to prepare for bar MU in the workout, to practice efficiency in the movement and the transition. Use bands or box if needed to practice

WOD
2 rounds of:
50 DU + 5 bar mu

2' rest

2 rounds of:
40 DU+ 4 bar MU

2' rest

2 rounds of: 30 DU+ 3 bar MU

Scale option 1: 3/2/1 bar MU
Scale option 2: pull ups/Ctb

WOD
16 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 July 2022

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

B. 15 min. Snatch Complex of:

Hang Snatch
Snatch

C. for time, 3 rounds of:

500 m. row
40 double unders
30 wallballs
20 burpees
10 pull-ups

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