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
24 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 September 2021

Buddy WOD

AMRAP in 40 minutes
every 2 minutes, perform:
8 WallBall Shots 20/14 lb
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder to Overhead 40/ 30 kg
max Cal Row in the remaining time

Just lift odd shit

Strongman: 25 September 2021

A. Deadlift Find your 1RM

B. 21-15-9 reps of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R

C. Buddy WOD
20 min AMRAP of:
6-10 x Dumbbell Bench Press @AHAP
20 m Walking Luge @same weight as Bech Press
12/15 cal Ski-erg

WOD
18 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 September 2021

A1. Bench press 2-4 | 8-12 | 0 in tempo 1-0-X-0
A2. Gorilla rows 2-4 | 8-12 | '180 in tempo 1-0-X-0

B. 4 Rounds for time:

60 Double Unders
30 Walking Lunges
15 Dumbbell Shoulder to Overhead 22,5/ 15 kg

WOD
10 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 September 2021

Buddy WOD (you go/ I go)
400 m Heavy Ammo Box Run (together with partner)
50 Pull-ups
100 Shoulder to Overhead with Water Jerrycan 25/15 kg
200 Sit-ups
100 Push-ups
50 Pull-ups
400 m Heavy Ammo Box Run (together with partner)

Just lift odd shit

Strongman: 11 September 2021

A. Deadlift 3 | 1-3 | 3-5"

B. Atlasstone to Shoulder

10 minute EMOM of:
1st minute: Buddy 1 ME
2nd minute: Buddy 2 ME

C. Buddy WOD
5 Rounds for time of:
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP

WOD
21 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 August 2021

A1. Strict Press 6 | 6 - 8 | 0"
A2. (Elevated) Feet Parallette Push Up/Push Up 6 | Max Effort | 2"

B. 4 Rounds for time of:

8 Hang Squat Clean 60/40 kg
12 Double Dumbbell Shoulder to Overhead
16 Double Dumbbell Box Step Over 24/20 "

WOD
16 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 August 2021

A. 1 Clean Shrug + 1 Squat Clean + Jerk + 1 Squat Clean 6 | 1 | 2 "

B. 14 minute AMRAP of:
6 Rope Climbs
12 Dumbbell Shoulder to Overhead (L)
12 Dumbbell Shoulder to Overhead (R)
24 Wallballs

It’s Gymnasty

Gymnastics: 17 August 2021

Strength
A. Weighted Pull Ups/ Chin Ups 3 | 3-5 |
B. Weighted Dips 3 | 3-5 |

Conditioning
16 EMOM (4 rounds of 4 minutes)
1st minute: X Reps Kipping Pull Ups/ Chest to Bar/ Bar Mu's
2nd minute: 40 DU's
3rd minute: X Reps Ring Dips
4th minute: 12/9 cal Ski-erg

Note: X=the amount of reps you can consistently perform in 1 miunte (not unbroken)

Finsher
Tabata Hollow Body/ Superman Hold

Power-Up

Powerlifting: 17 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90

WOD
25 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 July 2021

A. 1 Front Squat + 2 Back Squat 6 | 1 | 3"

B. 2 x 8 minute AMRAP's of:

1st AMRAP
10 Handstand Push Ups
15 Calorie Row

2nd AMRAP
15 Calorie Ski Erg
10 Double Dumbbell Shoulder to Overhead 22.5/15 kg

note: 2:00 minutes rest between sets

WOD
20 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 July 2021

A. Snatch Pull + Snatch High Pull + Snatch 5 | 1 | "90

B. 12 minute window to find a heavy Snatch


C. 4 Rounds for time of

50 Double Unders
15 Shoulder to Overhead 60/40 kg
10 Burpee to target
note: 14 minute Time Cap

WOD
18 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 June 2021

Buddy WOD
32 minute AMRAP of:
15 Calorie Row
12 Deadlift 60/40 kg
9 Hang Power Clean 60/40 kg
6 Shoulder to Overhead
3 Bar Muscle Ups/ 5 Pull Ups

note: 1 partner to complete 1 full round and then swap

Just lift odd shit

Strongman: 19 June 2021

A. Turkisch Get-up 5 | 2L+2R | 2"

B. Farmer Handle Deadlift 
3 | 3-5 | 3" in tempo 3-1-1-1

C. Buddy WOD; 6 Rounds of:
- 6 Back Squats in tempo C0X0 @ 70% 1RM
- 6 Double KettleBell Snatch 12-16kg
- 15m Sled Push @ AHAP

note: You do 1 round, I do 1 round


WOD
11 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 June 2021

With a Partner 2 x 13 minute AMRAP's of:
200 Double Unders
200 m Run Each
80 Pull Ups
40 Overhead Squats/Front Squats 50/35 kg
then in remaining time
Max effort of burpee box Jump overs 24/20"

Just lift odd shit

Strongman: 12 June 2021

A. Keg to Shoulder to Overhead
Work up to a heavy single lift in 15 minutes

B. Farmer Handle Deadlift 
3-5 | 3-5 | 3" in tempo 3-1-1-1
42-30-18 reps of:
- Kb Snatch L 24/16kg
- Kb snatch R
- Sandbag Squats
- Cal Ski-erg
Note: Goal is to split reps and do them unbroken as fast as possible
Week 28

WOD
01 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 June 2021

A1. Deadlift 5 | 7 | 0"
A2. Single Ring Upright Row 5 | 10 | 0"
A3. Single Leg DB RDL 6L/6R | 3"

B. 4 rounds for time of:

200m Run
30 Air Squats
15 Shoulder to Overhead 50/35 kg

1 2 3 4 PAGE 1 OF 6