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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
18 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 August 2019

A. 10 minutes to Establish a Heavy Complex for the day
1 Pause Power Snatch + 1 Pause Hang Squat Snatch

note: pause at just below knee for three seconds

B. 6 minute EMOM of:
1 Power Snatch

note: if athlete is feeling good go heavy but technique more important here

C. For time of:
50 Ab-mat Sit-ups
40 Bar Facing Burpees
30 Toes to Bar
20 Hang Power Snatches 50/35 kg
10 Bar Muscle Ups

WOD
17 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 August 2019

A. Kettlebell Turkish Getup
5 | 3 | 2"

B. 5 Rounds 3 minutes on/ 3 minutes off, of:
40 m Sled Drag 60/40 kg
Max effort Ski-erg Calories

note: Sled drag is dragging with continuous tension on the straps. So NO pulling/ yanking. 

WOD
16 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 August 2019

Buddie WOD 50-40-30-20 reps for time:
Partner Burpees
Toes to bar
Deadlift 100/70 kg

note:
- one partner must be hanging onto the Bar while other does Toes to Bar.
- one partner to be in a Handstand-Hold while other partner does Deadlifts

Just lift odd shit

Strongman: 17 August 2019


A. Power Snatch
5 | 2 | 2”

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

C. Buddy Wod
20 min AMRAP of:
- 20 Double Kettlebell Swings 24/16kg
- 20 Double Kettlebell Thrusters
- 20 Double Kettlebell Push Press
- 400 m Run

WOD
15 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 August 2019

A. Front Rack Stepping Lunge
4 | 12 | '90

B. 5 rounds for time of:
30 Air Squats
20 Calorie Row
10 Power Snatches 60/40

rest 2 minutes between rounds

WOD
14 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 August 2019

A. Skill and Practice Work Muscle Ups

B. 7 min AMRAP of:
1 Muscle Up + 2 Ring Dip

C. 5 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

D. 7 min AMRAP of:
5 Ring Rows
10 Burpee onto plate

Power-Up

Powerlifting: 15 August 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-1-1

B. Deadlift
3 | 3-5 | 3” in tempo 3-1-X-1

C1. Bench Press
3-5 | 3-6 | 2” in tempo 3-1-X-0

C2. Ring Row
3-5 | 10 | 2” in tempo C-1-1-1

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DROP IT LIKE IT'S HOT
14 August 2019 | by CrossFit Amsterdam
BENCHMARK
13 August 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 14 August 2019

KELLY

5 rounds for time of:
400 m Run
30 Box Jumps 24 / 20 inch
30 Wall Balls 20 / 14 lbs

WOD
12 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 August 2019

A. Weighted Strict Pull-ups
5 | 8 | 2 "

B. Weighted Parellel Bar Dip
5 | 5 | 2 "

C. Seated Dumbbell Press
4 | 8 | '90

D. For time:
30 Calorie Row - Damper 10
75 m Bear Crawl
50 Calorie Skierg
75 m Bear Crawl

 

Power-Up

Powerlifting: 13 August 2019

A. Back Squat
3 | 3-6 | 3” in tempo 4-1-X-0

B1. Shoulder Press
3 | 6-10 | ‘90 in tempo C-1-X-1

B2. Pull-up
3 | 6-10 | ‘90 in tempo C-1-X-1

C. Dumbbell Bench Press
3 | 8-12 | 2” in tempo C-0-1-1

It’s Gymnasty

Gymnastics: 13 August 2019


Muscle-up Transition technique (from toes)
5 | 3 | '60

False Grip Hang
3 | ME | 2"

Dip
2-4 | 8-12 | '90

Pull-up
2-4 | 8-12 | '90

L-sit hold (paralettes)
Reverse tabata

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DROP IT LIKE IT'S HOT
12 August 2019 | by CrossFit Amsterdam
WOD
11 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 August 2019

A. 12 mins to establish a heavy complex for the day of:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

B. 3 rounds for time of :
15 Hang Squat Cleans 60 / 40 kg
15 Lateral Burpees

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