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
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
22 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 June 2022

A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1 (last time... next week DB bench press)
A2. (kip) pull-ups 3-5| ME | 3"

B. for time:

*21*15*9* reps of
* = 400 m run + 2 rope climb ascents
dumbbell devils presses 2x 22,5/ 2x15kg
abmat sit-ups

It’s Gymnasty

Gymnastics: 23 June 2022

STRENGTH
5 sets of 3 strict ring MU
Scale: with jump Or: 3 strict ring pull ups+3 strict ring dips *Add weight if possible

SKILL
19' movement practice for the workout

WOD
3 sets of:
AMRAP 4'
20 chest to bar
20 kipping HSPU in the remaining time max reps bar muscle ups

Rest 90" between sets
*Scale reps if needed

Power-Up

Powerlifting: 23 June 2022

A. Slow Clean High Pull + Muscle Clean + Press 4 | 1+1+1 | 2" @ 80-85%

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C1. Dips 
3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 |8-15 L+R | 2"

WOD
18 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 May 2022

A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"

B. for time:

100 burpees
starting with and every minute on the minute perform 2 muscle ups

Power-Up

Powerlifting: 19 May 2022

A. Muscle Snatch + Drop Snatch 3 | 1+1 | '60

B. 3 Pos. Snatch 
Build up in 15 min

C. Deadlift 
3 | 3-5 | 3"

D. Bench Press

2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92%1RM
2 reps @ 97,5%1RM

E1. Bulgarian Split Squat 
3 | 3-5 L/R| '90
E2. Single Leg Hip Trust 3 | 3-5 L/R |'90

WOD
09 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 April 2022

A. Muscle up work/ progressions

B. In buddies:

20 minute EMOM of:
odd minute 0-10 min.: Buddy 1 Sled FW drag
even minute 0-10 min.: Buddy 2 Sled FW drag
odd minute 10-20 min.: Buddy 1 Sled BW drag
even minute 10-20 min.: Buddy 2 Sled BW drag

note: after every minute of sled drag, perform 
immediatly 5 Burpees

WOD
22 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 March 2022

A. Ring Muscle Up work on transitions

B. In Buddies:
22 minute AMRAP of:
continues Sled drag (forward drag or backward drag) at BW
400 m run if the sled stops, your buddy starts sledding immediatly.

score total distance coverd with the sled

WOD
14 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 February 2022

A. 20 minutes of work on Ring Muscle Up
For time;
5 x 400 meter run
rest 1:1
di 15 mrt.
B. Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars

Power-Up

Powerlifting: 15 February 2022

A. Snatch Pull
3x 5EMOM @ 80% 85% 90%1RM
B. Back Squat
3 | 5-7x1 | '30 | 3" in tempo 3-1-X-1
C1. Handstand Push-up
3 | 1-3 | 0"
C2. Dip
3 | 3-5 | 2"
C3. Rotating Ring Pull-up
3 | 5-8 | 2"
Week 18

1 2 3 4 PAGE 1 OF 8