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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
06 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 November 2019

A. Skill/ Tech work on:
Kipping/ Butterfly Pull-Up

B. 15 minute Alternating EMOM of:
1st minute: Back Extensions
2nd minute: Box Jumps
3rd minute: Sandbag Bear Hug Carry 50 m.

note: Athlete to choose Reps

C. Tabata Something Else:
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
Tabata Air Squats

Note:  The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

 

Power-Up

Powerlifting: 7 November 2019

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

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1

WOD
30 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 October 2019

A. 4 rounds for Quality of:
20 Hollow Rocks
20 V-Ups
rest 1 minute

B. Alternating 24 minute EMOM of:
1st minute: 12 Single Arm Dumbbell Rows
2nd minute: 15 Pull-Ups
3rd minute: 18/15 Calorie Ski-Erg
4th minute: 15 Burpees

Power-Up

Powerlifting: 31 October 2019

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

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1

WOD
13 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 October 2019

A. Alternating 12 min EMOM of:
- on the odd minutes 2 Front Squats
- on the even minutes 4 Back Squats

note: this should be heavier than last Monday

B. 16 min AMRAP of:
18 Single Dumbbell Hang Clean and Jerks
15 Lateral Burpees over the Bar
12 Deadlifts 70/50 kg

WOD
12 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 October 2019

A. 16 minute Alternating EMOM of:
1st minute: 12 Ring Dips
2nd minute: 8 Sandbag over the Shoulder
3rd minute: 4 Wall Walks
4th minute: Rest

B. 16 minute Alternating EMOM of:
1st minute: 50 Double Unders
2nd minute: 20 Kettlebell Swings 24/16 kg
3rd minute: 18/15 Ski-Erg Calories
4th minute: Rest

WOD
06 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 October 2019

A. Alternating 12 min EMOM of:
- on the odd minutes perform: 2 Front Squats
- on the even minutes perform: 4 Back Squats

note: this should be heavier than last Monday

B. 14 minute AMRAP of:
20 Calorie Row
15 Lateral Bar Facing Burpees
10 Back Squats 60/40 kg
15 Lateral Bar Facing Burpees

WOD
05 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 October 2019

A. Alternating 20 minute EMOM of:
1st minute: 12 Dumbbell Push Press 22.5/15 kg
2nd minute: 18 V-Sit Up
3rd minute: 3 Wall Walk
4th minute: Rest

B. For time:
50 Alternating Dumbell Snatch 22.5/15 kg
75 m Bear Crawl
50 Calorie Ski-erg
75 m Bear Crawl

WOD
02 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 October 2019

A. Alternating Front Rack Stepping Lunge
5 | 12 | 2"

B. 20 min Alternating EMOM of:
1st minute : 5 Muscle-Ups
2nd minute: 50 sec Sandbag Bearhug Hold
3rd minute: 15 Calorie Ski-erg
4th minute: 15 Burpees
5th minute: Rest

Power-Up

Powerlifting: 3 October 2019

A. Deadlift
3 | 3-5 | 3” in tempo C-1-C-1

B. Bench Press
3-5 | 6-10 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 5-8 L+R | 2” in tempo C-1-1-1

C2. Chin-ups
3 | 5-8 | 2” in tempo C-1-1-1

WOD
29 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 September 2019

A. Alternating 12 min EMOM of :
- on the odd minutes perform: 3 Front Squats
- on the even minutes perform: 6 Back Squats

B. 3 rounds for time of:
30 Calorie Row
20 Alternating Dumbbell Snatch 22.5/15 kg
10 Burpee Box Jump-Overs 24/20 inch
5 Bar Muscle-Ups

BENCHMARK
26 September 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 27 September 2019

A. Alternating Back Rack Reverse Stepping Lunge
5 | 12 | 2" (6 Left / 6 Right)

The Open 18.1

20 minute AMRAP of:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerk 22.5/15 kg
14 Cal Row

note: Matt Fraser got 14 Rounds + 10 Calories Rowing and Sam Briggs got 15 Rounds + 2 Toes to Bar

WOD
17 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 September 2019

A. Alternating Back Rack Reverse Stepping Lunge
3 | 12 | 2" (6 Left / 6 Right)

B. 3 minutes on / 3 minutes off for 5 rounds:
- 15 Wall Balls
- 15 Calorie Rowing
in remaining time perform Max effort of: Power Cleans 60/40 kg

note: score is total number of Power Cleans performed

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