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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.

BENCHMARK
17 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 18 June 2022

"Poncho"

6 Rounds for Time (with a Partner)

Partner A:
6 Overhead Squats (135/95 lb)
6 Front Squats (135/95 lb)
6 Back Squats (135/95 lb)

Partner B:
6 Burpee Box Jump Overs (24/20 in)

Switch after every round.

 

WOD
02 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 June 2022

A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch

B. Overhead Squat
3| 5-8 | 2" in tempo 3-1-X-1

C. In Buddies!

5 rounds
1 minute on/ 1 minute off, of:
max effort cal echo-bike

rest 2 minutes

5 rounds
1 minute on/ 1 minute off, of:
max effort cal ski-erg

(buddy 1 works 1 minute, then buddy 2 works in the other minute)

WOD
26 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 May 2022

A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch

B. Overhead Squat
3| 5-8 | 2" in tempo 3-1-X-1

C. for time:

200 m Run
21 Snatches
200 m Run
15 Snatches
200 m Run
9 Snatches
200 m Run
3 Snatches
200 m Run

WOD
21 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 May 2022

A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch

B. Overhead Squat
3| 5-8 | 2" in tempo 3-1-X-1

C. 15 minute EMOM of:
1 Snatch, build up in weight

WOD
10 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 May 2022

A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch

B. Overhead Squat
3| 5-8 | 2" in tempo 3-1-X-1

C. Complete as many rounds as possible in 10 minutes of:

3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.

WOD
01 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 May 2022

A. 20 minutes of Snatch Complex work of:
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch

B. 3 rounds for time of:

Row 500 meters
21 hang power snatches 40/25 kg

WOD
21 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 April 2022

A. Split stance overhead squat 3 | 5L + 5R | '60

B. Split jerk
3 | 5L + 5R | '90

C. Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups 30/24 inch

WOD
13 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 April 2022

A. 20 minutes of Snatch Complex work of:
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch

B. 3 rounds for time of:

Row 500 meters
21 hang power snatches 35/25 kg

Power-Up

Powerlifting: 14 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2"

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 14 April 2022

Tech/Skill work on:
Handstand walk practice
Spend 10 minutes on hsw drills
Scale: kick to handstand+handstand hold drills

Butterfly pull up/ ctb practice

Spend 6min. on butterfly practice

Strength:
Max set: pull up/ ctb/ bar MU
If no more than 8 kipping pull ups:
Then work on strict/ assisted pull up
2'rest

Every 90 sec. x 6 sets:
50-60% of max reps

WOD:
4' AMRAP
20/15 cal row - 5 wall walks - max reps TTB

1' rest

4' AMRAP
20 TTB - 20/15 cal row - max reps wall walks

1' rest

4' AMRAP
5 wall walks - 20 TTB - max cal row

WOD
11 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 April 2022

A. Kneeling KB/DB press 3 |5-8| 2"

B. for time:

buy in 150 Double Unders

50 alternating Kettlebell Snatches 24/16 kg
50 Box Jumps
50 alternating Kettlebell Snatches

buy out 150 Double unders

It’s Gymnasty

Gymnastics: 12 April 2022

Tech/ Skill work on:
Ring MU practice

-low rings transitions
-jumping MU, two boxes
-explosive kip/ jump in hollow

If you dont have a CTB yet
Spend this time working
on kipping pull ups and CTB (box/ one footed/ bands)

Strength:
4 rounds for quality
15 toes to rings
10 strict ring pull ups
5 strict ring dips
1 ring MU (strict,kipping, jumping)
2' rest between rounds

WOD:
For time:
80 DU
40 kipping hspu
8 rope climbs
40 DU
20 deficit hspu
4 rope climbs

Power-Up

Powerlifting: 12 April 2022

A. Muscle Snatch + Overhead Squat 3 | 1+1 | '60 @ 60%

B. Snatch 
5 | 1 | '90 @ 75-80%

C. Back Squat/ Front Squat*

10/5 reps @ 60/60%
8/5 reps @ 70/70%
6/5 reps @ 75/70%
4/5 reps @ 80/70%
* First all Back Squat Sets, Then Front Squat

D1. Pull-up 
3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90

BENCHMARK
24 March 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 25 March 2022

" BULL"

2 rounds for time of:
200 double unders
50 overhead squats (135/ 95 lb)
50 pullups
1 mile run

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