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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
31 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 September 2022

A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Banded Tricep Extension 4 | 20 | 3"

B. 20 minute Alternating EMOM of

1st minute : 12-16 Cal Echo Bike
2nd minute : 12-20 KB Gorilla Rows
3rd minute : 15-20 Cal Ski Erg
4th minute : Rest
Note : Work in Groups of 4

Power-Up

Powerlifting: 1 September 2022

A. Front Squat 2 | 5-7 x 1 | '30 | 3" @ 85%
B1. Deadlift 3 | 3 | '30 @ 80-85%
B2 Russian Kettlebell Swing 3 | 10 | 3"

C1. Press 
3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"

It’s Gymnasty

Gymnastics: 1 September 2022

STRENGTH For quality 12/9/6/3 strict HSPU strict TTB 14' TC
SKILL 10min hsw practice
WOD 2 sets each for time: 10 TTB 10 pistols 2 rope climbs 10m HSWalk 2 rope climbs 10 pistols 10 TTB Rest 3' between sets ☆ Scale 10m hsw with 4 wall walks

WOD
16 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 August 2022

A. Back Squat 5 | 8 | 3"
*Intent is to complete sets at 85-90% of 7 rep max

B. 18 minute AMRAP of

14 Calorie Row
14 HSPU
14 Calorie Row
14 Alternating Single Leg Squats (Pistols)
200m Run

BENCHMARK
05 August 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 6 August 2022

CFA Pride Workout

In Partners 2 minutes on/2 minutes off, of:
10 Deadlifts 90/70 kg
15 Bar Facing Burpees
then in remaining time max effort Dumbbell Shoulder to Overhead

*Score is total DB STO performed, change shoulders every 10 reps
*Partner 1 is working while Partner 2 rests

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
22 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 February 2022

A. 10 minutes to establish your heaviest double Clean and Jerk of the day

B. 10 EMOM of:

odd minute: 6 Pistols weaker leg
even minute: 6 Pistols strong leg

C. 5 rounds of:

20 Double Unders
15 Overhead Squats
10 Pull-ups

BENCHMARK
15 February 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 16 February 2022

A. 10 minutes to establish your heaviest double Clean and Jerk of the day

B. 10 EMOM of:
odd minute: 6 Pistols weaker leg
even minute: 6 Pistols strong leg

"The Open 20.1"

10 Rounds for Time
8 Ground-to-Overheads (95/65 lb)
10 Bar Facing Burpees

Time Cap: 15 minutes

WOD
11 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 February 2022

A. 20 minutes of Playtime: Stone to shoulder
build up to your heaviest stone of the day

B. In Buddies

Five 2-minute rounds of:
20 dumbbell box step-ups 22,5/15 kg | 50/40 cm
Max reps of dumbbell push presses 22,5/15 kg

you do 2 minutes, I do 2 minutes

BENCHMARK
08 February 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 9 February 2022

A. 10 EMOM of:
odd minute: 6 Pistols weaker leg
even minute: 6 Pistols strong leg

"The Open 19.2"

B. AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
25 Toes-to-Bars
50 Double-Unders
13 squat cleans (185/115 lb)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)

Time Cap: 20 minutes

WOD
21 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 January 2022

A. Strongman playtime: Keg Clean and Press

B. Buddy WOD

5 minute AMRAP of:
1 Rope Climb
3 Handstand Push-ups
5 Box Jumps

rest 2 minutes

6 minute AMRAP of:
5 Pull-ups strict
7 Burpees to target (Pull-up Bar)

rest 2 minutes

7 minute AMRAP of:
9 Hand Released Push-ups
12 Pistol Squats

WOD
10 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 December 2021

A. Playtime: Atlas stone to shoulder

B. AMRAP (with a Partner) in 20 minutes
Buddy 1 starts with 400 m Run
Buddy 2 performs an AMRAP of:
5 Pull-ups (strict)
10 Push-ups
15 Russian KB Swings
visaversa

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