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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
27 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 28 March 2020

Option A
3 rounds for time of:
1000 m Run
50 Burpees

Option B
Fight Gone Bad Style 6 rounds of:
1st minute: Push Ups
2nd minute: Odd Object (Jerry Can/Back Pack/DB/KB) Thruster
3rd minute: Handstand Push up/Pike Handstand Push Up
4th Minute: Burpees
5th minute: Rest

WOD
26 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 27 March 2020

Option A
21 minute AMRAP of:
10x  1 Lunge Left Leg + 1 Lunge Right Leg + 1 Air Squat (All 3 movements = 1 rep)
20 Shoulder Taps in Push Up Postition
10 V Sit Ups
10 Jumping Squats
20 Back Extensions

Option B
28 minute AMRAP of:
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
25 V Sit Ups
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
25 Sit Ups

WOD
25 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 26 March 2020

Option A
4 Rounds for time of:
*25 Pike Handstand Push Ups / 7 Wall Walks / 15 Handstand Push Ups
50 Lateral Squat Jumps over object size of Dumbbell


Option B
4 Rounds for time of:
25 Ground to Overhead with Object
50 Lateral Squat Jumps over object size of Dumbbell

*check here the video from our friends of NorCal Miranda Oldroyd and Cheryl Licon going through scaling HSPU's. 

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DROP IT LIKE IT'S HOT
25 March 2020 | by CrossFit Amsterdam
WOD
24 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 25 March 2020

Option A

4 rounds for time of:
400 m Run
50 Air Squats


Option B

3 Rounds for time of
42 Burpees
21 Push Ups
1 min Plank Hold

WOD
23 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 24 March 2020

Option A

6 Rounds for Quality of:
12 Bulgarian Split Squat Left Leg
12 Bulgarian Split Squat Right Leg
24 Hollow Rocks
60 Second Squat Hold

Note: Athlete can use couch/stairs/chair for support on Bulgarian Split Squat


Option B

Conditioning of:
90 Seconds hard
90 Seconds easy
90 Seconds hard
90 Seconds easy
45 Seconds hard
45 Seconds easy
45 Seconds hard
45 Seconds easy
120 seconds recovery movement

note: Athlete can use any piece of cardio equipment and or Run

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DROP IT LIKE IT'S HOT
23 March 2020 | by CrossFit Amsterdam
WOD
22 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 23 March 2020

Option A

18 minute AMRAP of
2 V-Sit Ups
20 Jumping Jacks (20 Double Unders)
4 V-Sit Ups
20 Jumping Jacks (20 Double Unders)

note: Add 2 V-Sit Ups each round


Option B

For Time:
5 km Run
* Every 500 meters or every 2 minutes perform 15 Tuck Jumps 

BENCHMARK
21 March 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

HOME Benchmark: 22 March 2020

“CINDY’S COUSIN”

20 minute AMRAP of:
5 Burpees
10 Push-Ups
15 Air Squats

WOD
20 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 21 March 2020

5 rounds for time of:
1 minute Handstand Hold
10 Inchworms
1 minute Squat Hold
50 Flutter Kicks

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