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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
11 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 March 2020

A. Kettlebell Turkish Get Up
6 | 6 | 2 "

note: 3 left/ 3 right

B. Muscle Up Technique

C. 9 min AMRAP of:
5 Ring Muscle Ups
10 Sandbag Over the Shoulder

Power-Up

Powerlifting: 12 March 2020

A. Bench Press
3-5 | 1-3 | 3" in tempo 3-0-1-1

B. Deadlift
3 | 5-8 | 3" in tempo 4-0-1-1

C. Split Squat
3 | 10 | 3" in tempo C-1-1-1

D1. Arnold Press
3 | 10 | '60

D2. Ring Row
3 | 10 | '60

WOD
04 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 March 2020

A. 18 minutes to establish a 2 Rep Max for:
Farmers Handle Deadlift

B. 16 minute AMRAP of:
15 Ring Rows Feet Elevated
15 Cal Ski Erg
15 Ring Dips
15 Alternating Dummbell Snatch 22.5/15 kg

note: this is for quality

Power-Up

Powerlifting: 5 March 2020

A. Bench Press
3-5 | 1-3 | 3" in tempo 3-0-1-1

B. Deadlift
3 | 5-8 | 3" in tempo 4-0-1-1

C. Split Squat
3 | 10 | 3" in tempo C-1-1-1

D1. Arnold Press
3 | 10 | '60

D2. Ring Row
3 | 10 | '60

WOD
11 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 December 2019

A. Front Squat (C)
6 | 4 - 6 | 3 " in tempo 3-3-1-1

B. 4 rounds for time of:
60 Double Unders
30 Air Squats
10 Push Jerks 80/60 kg

Power-Up

Powerlifting: 12 December 2019

A. Deadlift
1-3 | 1-3 | 3” in tempo 4-0-X-0

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

C1. Arnold Press
3 | 10 | ‘30

C2. Chin-up
3 | 10 | ‘30

C3. Bulgarian Split Squat
3 | 10 | 2”

WOD
04 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 December 2019

A. Tempo Front Squat (C):
5 | 5 - 8 | 3 "

note: Athlete to focus on technique more than weight

B. Ring Muscle Up Skill Work

C. 4 Rounds for time of:
6 Muscle Ups
75 Double Unders

Power-Up

Powerlifting: 5 December 2019

A. Deadlift
1-3 | 1-3 | 3” in tempo 4-0-X-0

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

C1. Arnold Press
3 | 10 | ‘30

C2. Chin-up
3 | 10 | ‘30

C3. Bulgarian Split Squat
3 | 10 | 2”

WOD
17 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 June 2019

A. Front Squats
5 | 3 | '90 in Tempo 5-2-1-1

B. For time, 2 rounds of:
1500/1200 m Row
1000/700 m Ski-erg
15 Burpee Box Jump-overs 24/20 inch

It’s Gymnasty

Gymnastics: 18 June 2019

A. Handstand Rocks
4 | 5 | 1"

B. Press Compression on Rower
5 | 5 | 1"

C. Handstand Practice (w. block/ball between legs)
D. Kettlebell 1 1/2 Shoulder Press
3 | 5 | 2" in tempo 3-1-X-1

E. Tabata Hollow Body

Power-Up

Powerlifting: 18 June 2019

A. Deadlift
3 | 5 | 3” 3-1-1-1

B. Bench Press
3 | 5-8 | 3” C-0-X-1

C1. Stepping Lunges
3 | 10 L+R | 0” C-0-X-1

C2. Arnold Press
3 | 10 | 2” C-0-X-0

WOD
28 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 January 2019

A. Kettlebell Z-Press
3 | 8 | '90

B. Seated Arnold Press
3 | 8 | '90

C1. 8 Min. AMRAP of:
10/7 cal. Row
1 Chest to Bar Pull-up (add every round, 1 rep to your C2B Pull-ups)

note: rest 5 min and then into the next AMRAP

C2. 8 min. AMRAP of:
8/6 cal. Ski-erg
1 Toes to Bar (add every round, 1 rep to your T2B’s)

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