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
11 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 January 2023

A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Seated Dumbbell Z Press 5 | 20 - 40 Seconds | 0"
A3. Bench Press 5 | 8 | 3"

B. 4 Rounds of 4 minutes on/2 minutes off, of:
Round 1 and 3
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Row
then in remaining time max effort Ski Erg Calories

Round 2 and 4
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Ski Erg
then in remaining time max effort Row Calories

Power-Up

Powerlifting: 12 January 2023

A. Front Squat 3 | 5 | 3"

B. Farmer Handle Deadlift 3 | 5 | 3"

C. Buddy Wod
20 min AMRAP of:
Max Effort Bench Press @ 70%
50 m Sandbag Walk
2 min Rest

WOD
07 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 January 2023

36 minute EMOM of
1st minute : 14/12 Echo Bike Calories
2nd minute : 14/12 Calorie Row
3rd minute : 14/12 Calorie Ski Erg
4th minute : 14/12 Shuttle Runs
5th minute : 14/12 Strict Hand Stand Push Ups/Handstand Push Ups
6th minute : Rest
Note: Athlete can choose reps but must hold across each round

WOD
20 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 December 2022

A. Power Clean Waves
3 sets 3-2-1
rest 1:30 between sets and waves
Increase weight each set

B. 18 Minute AMRAP of
120 Double Unders
30 Calorie Ski Erg
15 Double Dumbbell Devils Press 22.5/15 kg

Slow is smooth, smooth is fast

Olympic Weightlifting: 21 December 2022

Overhead - Clean

A. Split Jerk Strict Press + Split Jerk Balance 
5 x (5 + 3)

B. Tall Jerk 
3 x 5

C. Paused Split Jerk 
Build to a heavy Single

D. Strict Press 
5 x 5 (3x02)

WOD
19 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 December 2022

A. Strict Press
5 | 10 | 3"

B. 16 minute AMRAP of
20 Calorie Row
16 Burpee Box Jump Overs 24/20 "
12 Alternating DB Hang Clean and Jerk 22.5/15kg

WOD
14 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 December 2022

A. 15 minutes to find a heavy Bench Press for the day

B. Bench Press @ 80% of Part A 
30 reps for time

C. 20 Minute AMRAP of

20 Calorie Row
5 Wall Walks
20 PVC Sit Ups
50 Double Unders

Power-Up

Powerlifting: 15 December 2022

A. Turkisch Get-up 5 | 3L/R | 2"

B. Deadlift 
Build up to a 3 RM

C. Buddy WOD

3 rounds for time of:
10 Ground to Overhead @ BW
20 Strict Pull-up
30 Double KB Front Squats 2X 24/16
2min Rest

WOD
10 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 December 2022

30 minute AMRAP of:
500 m Row
then 3 rounds of Strict Cindy
5 pull-ups
10 push-ups
15 squats

Slow is smooth, smooth is fast

Olympic Weightlifting: 11 December 2022

"Contact & Transition"

A. Muscle Snatch + OHS 5 x ( 3 + 3)

B. Snatch Pull + Tall Snatch 5 x (1 + 3)

C. H H Snatch, Hang Snatch, low hang Snatch 
Build To A Heavy Complex

D. High Hang Snatch + Paused Snatch Balance 
5 x ( 3 + 2)

WOD
07 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 December 2022

A1. Strict Pull Up (Weighted) 5 | 5| 0"
A2. Double Dumbbell Press 5 | 8 - 12 | 0
A3. Elevated Feet Push Up 5 | Max Effort | 3"

B. 2 Rounds of Fight Gone Bad Style of 1:40 on/00:20 off:
1st Round: Ski Calorie
2nd Round: Row Calorie
3rd Round: Echo Bike Calorie
4th Round: Burpee Box Jump Ovber

C. Mobility

WOD
28 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 November 2022

A. Find a heavy 2 rep max Low Hang Snatch

B. 3 Rounds for time of

12 Dumbbell Snatch 22.5/15 kgs +
12 Deficit Handstand Push Ups
12 Strict Toes to Bar

WOD
19 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 November 2022

A. Weighted Strict Pull Up
Find heavy 3 rep in 15 minutes

B. Weighted Dip

Find heavy 3 rep in 15 minutes

C. 8 Rounds of 1 min on / 1 min Off of:

10 Box Jump Overs 24/20 "
10 Kettlebell Swings 24/16 kg
then, in remaining time max effort Pull Ups

Slow is smooth, smooth is fast

Olympic Weightlifting: 20 November 2022

A. Snatch DL + Snatch Pull
4 x ( 1 + 1)

B. Muscle Snatch + Snatch Balance
3 x (2 + 2)
2 x (1 + 1)

C. Power Snatch into OHS

2 x (3)
2 x (2)

D. Snatch

Max Out

WOD
16 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 November 2022

A1. Strict Pull Up (Weighted) 5 | 5 | 0"
A2. DB Bench Press 5 | 8 | 0"
A3. Push Up 5 | Max Effort | 3 "

B. 18 minute AMRAP of

Max effort Any Machine
*Every 3:00 including 0:00 Athlete to complete 50 Doubles + 3 Wall Walks
*Athlete to use as Active recovery

Power-Up

Powerlifting: 17 November 2022

A. Atlasstone to Shoulder Technique work and build up

B. Zercher Squat 
Build up to a heavy 5 rm

C. Push Press 
10 | 3 | 2"@ 80%

D. 10min Emom 
30 sec Sandbag Walk

1 2 3 4 PAGE 1 OF 19