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.

BENCHMARK
29 July 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 30 July 2022

"Trevor"

in teams of 4 pax:
for time:
300 pull-ups
400 push-ups
500 sit-ups
600 squats

WOD
11 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 July 2022

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

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

C. 4 rounds, 3 minutes on: 1 minute off, of:

400 m run + movement x (see below)
round 1: x = handstand push-ups
round 2: x = pull-ups
round 3: x = ab-mat sit-ups
round 4: x = push-ups

Power-Up

Powerlifting: 12 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. Split Squat 
3 | 6-10 L/R | '90
C2. Standing Dumbbell Press 3 | 6-10 L/R | '90

It’s Gymnasty

Gymnastics: 12 July 2022

STRENGTH
4 rounds of:
10-15 strict TTB
30" L-sit hold on parallettes
2' rest between sets

SKILL
8' kipping HSPU + butterfly pull up/CTB for the workout

CONDITIONING
10 rounds for time:
8 CTB 8 kipping HSPU 8 box jump overs

WOD
08 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 July 2022

Buddy wod

log run to the island
50 synchronised log push-ups
50 synchronised log squats
1x 100 m log swim
50 synchronised log sit-ups
1x 100 m log swim
50 synchronised log push-ups
50 synchronised log squats
log run back to the box

WOD
27 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 June 2022

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

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


B. for time:

50 double unders
100 pull-ups
50 double unders
100 push-ups
50 double unders
100 sit-ups
50 double unders
100 air squats

It’s Gymnasty

Gymnastics: 28 June 2022

Power-Up

Powerlifting: 28 June 2022

A. Farmer Handle Deadlift Build up to a 5RM

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

C1. Barbell Walking Lunge 
3 | 20 Steps | '90
C2. Dumbbell Arnold Press 3 | 8-12 L+R | '90

BENCHMARK
23 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 24 June 2022

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round.

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
04 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 June 2022

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts 140/100kg
Run 800 meters
50 sit-ups

WOD
06 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 May 2022

Buddy WOD, you go - I go

for time, 30 sec on, 30 sec off, of:
100 Burpees
200 air squats
300 sit-ups
200 lunges
100 push-ups

BENCHMARK
07 April 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 8 April 2022

"Cameron"

For time:
50 walking lunge steps (stepping)
25 chest-to-bar pull-ups
50 box jumps 24/20 inch
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s" 20/14 lbs (double squat wall balls)
50 sit-ups
5 rope climbs, 15 ft.

WOD
25 March 2022 | by CrossFit Amsterdam

Buddy-up buttercup!

Buddy WOD: 26 March 2022

In Buddies (teams of 2)
You go, I go!

50 rounds of:
9 air squats
6 butterfly sit-ups
3 burpees

timecap 35 minutes

1 2 3 4 PAGE 1 OF 4