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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
07 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 August 2022

A. Back Squat 5 | 7 | 2"
*Intent is to complete sets at 85-90% of 7 rep max

B. 2 Rounds Each For Time (EFT) of

30 Toes to Bar
120 Double Unders
15 Burpee to Target
120 Double Unders
30 Pull Ups

rest 3:00 after each round

*Time Cap 21 minutes

WOD
03 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 August 2022

A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"

B. 20 Minute EMOM of

1st minute - Top Ring/Parallel Supported Hold 15-45 seconds
2nd minute - 5L/5R Single Arm Dumbell Rows
3rd minute - Banded Face Pulls
4th minute - Plank Hold 45 seconds
5th minute - 30 seconds effort Echo Bike

It’s Gymnasty

Gymnastics: 4 August 2022

STRENGTH 10/8/6/4/2/1 Kipping deficit HSPU *Increase deficit as reps decrease *Scale: start with 2 abmats and decrease to 1 and none as reps decrease Rest 2' between sets SKILL For quality 30 butterfly pull ups 30 butterfly CTB *NOT FOR TIME! Break up as needed to keep the rhythm and don't sacrifice quality WOD FOR TIME: 20m hsw 3 rope climbs 20m hsw 3 rope climbs 3' rest 10m hsw 2 rope climbs 10m hsw 2 rope climbs *Scale hsw for 20/10 attempts walk to wall OR with 10/5 wall walks

Power-Up

Powerlifting: 4 August 2022

A. Deadlift 5 | 3 | 3"

B. Dead-start Frankenstein Squat 
3 | 5-6x1 | '20 | 3"

C1. Dips 
3 | 5-8 | 2"
C2. Pull-up 3 | 5-8 | 2"

WOD
01 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 August 2022

A. In a 15 minute window establish a heavy 3 rep max Power Clean

B. Power Clean with 3 second pause below knee and 3 second pause in catch 
4 | 2 | 90" (70-80% of Part A)

C. 5 rounds of 2 minutes on/2 minutes off, of:

12 Double Kettlebell Front Squat 24/16 kgs
then in remaining time max effort of Ski Erg Calories

Power-Up

Powerlifting: 2 August 2022

A. 3-Positioning Power Snatch, Build up, focus on technique

B. Back Squat 3-5 | 2-5 | 3" in tempo 4-2-X-1

C1. Push Press 3 | 5-8 | 2"
C2. Chin Up 3 | 5-8 | 2"

It’s Gymnasty

Gymnastics: 2 August 2022

STRENGTH
8' EMOM:
odd: 5-10 strict ring pull ups
even: 20" ring support on top of the rings + 20" bottom of the ring hold

SKILL
For quality:
50 DU
5 muscle ups
40 DU
4 muscle ups
30 DU
3 muscle ups
20 DU
2 muscle ups
10 DU
1 muscle up
* Go immediately from the DU to the rings/bar (don't waste time on transitions)
* Scale muscle ups for banded muscle ups or ctb if needed.

WOD
10' AMRAP
4 strict HSPU
6 pistols
8 TTB
*Scale strict with kipping HSPU or pikes and pistols with box pistols if needed

WOD
31 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 August 2022

A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 4-5 attempts at most here

B. 4 Rounds for time of

20/17 Calorie Row
15 Burpee Box Jump-Overs 24/20"
10 Alternating Dumbbell Snatch (Heavy)
*Time Cap 15 minute

WOD
30 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 July 2022

A. Clean and double Jerk 5 | 1+2 | 3" @70%

B. 20 minute EMOM of:

odd minute: 3 squat cleans increase weight every other odd minute
even minute: 30 double unders

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
27 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 July 2022

A. Back Squat 3-5 | 3-5 | 3"

B. for time 10*9*8*7*6*5*4*3*2*1 reps of:

overhead squats 50/35 kg
* 5 burpees over the bar

Power-Up

Powerlifting: 28 July 2022

A. Deadlift 5 | 3 | 3"

B. Dead-start Frankenstein Squat 
3 | 5-6x1 | '20 | 3"

C1. Dips 
3 | 5-8 | 2"
C2. Pull-up
3 | 5-8 | 2"

WOD
25 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 July 2022

A. Front Squat 3-5 | 3-5 | 3"

B. 3 rounds each for time of:

30 cal row
30 wallballs
30 burpees over the rower

rest 2 minutes between rounds

Power-Up

Powerlifting: 26 July 2022

A. Slow Snatch Pull + Power Snatch
Work on Technique and Challenge yourselves with weight for 15 min
B. Back Squat
3 | 2-5 | 3" in tempo 4-2-X-1
C1.
Week 43

It’s Gymnasty

Gymnastics: 26 July 2022

Week 43

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
20 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 July 2022

A1. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"

B. 16 minute EMOM of:

odd minute: 12-10 box jump-overs 60/50 cm
even minute: ME burpee pull-ups

Power-Up

Powerlifting: 21 July 2022

A. Power Clean + Push Press 3 | 1-3 x 1+1 | 3" @ 90%

B1. Breathing Squat 
1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1

C1. Dumbbell Glute Bridge Floor Press 
3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0

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