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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 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 November 2019

A. 20 minutes to find your 5 Rep MAX of:
Deadlift

B. 14 min AMRAP of:
10 KB Snatches (L) 24/16 kg
10 KB Snatches (R) 24/16 kg
10 KB Shoulder to Overhead 24/16 kg
10 KB Shoulder to Overhead 24/16 kg

It’s Gymnasty

Gymnastics: 12 November 2019

Tabata Hollow Body

PVC Lifts from Superman Hold
4 | 10 | 1"

Walk Aways (from the wall)
5 | 2 | 2"

Shoulder Taps
3 | 8 (4L+4R) | 2"

KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 12 November 2019

A. Back Squat
3-5 | 3-6 | 3” in tempo 4-0-X-0

B. Press
3-5 | 3-6 | 3” in tempo 3-0-X-0

C1. Pull-up
3 | 8-12 | ‘90

C2. Dip
3 | 8-12 | ‘90

D. Plank Hold + Side Plank Hold
3 | ‘60 + ‘30 | ‘60

WOD
10 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 November 2019

A. 20 minutes to find your 5 Rep Max of:
Back Squat

B. 20 minute "Fight Gone Bad" - style for maximum Reps of:
1st minute: Power Clean 60/40
2nd minute: Push Jerk 60/40
3rd Minute: Burpees over the Bar
4th minute: rest

WOD
04 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 November 2019

A. Deadlift
5 | 5 | 3"

B. For time:
Row 3 km, startoff and perform 7 Burpees every 2 minutes.

note: 20 minute time cap

Power-Up

Powerlifting: 5 November 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

WOD
28 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 October 2019

A. Hang Power Clean
6 | 3 | 2"

B. 21-18-15-12-9 for time of:
Kettlebell Swings 32/24 kg
Thruster 40/30 kg

It’s Gymnasty

Gymnastics: 29 October 2019

Tabata Hollow Body

Reach Backs (to the wall)
4 | 10 | 1"

Kick-up into handstand
5 | 3 | 1"

Weight Shifts (into Shoulder Taps)
3 | 8 (4L+4R) | 2"

KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 29 October 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

WOD
27 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 October 2019

A. 16 minutes to establish 20 Rep Max:
Back Squat

note:
- at most Athlete should only be doing 2 - 3 sets
- starting weight should be 50-55% of 1 Rep Max or increasing from previous week

B. 15 minute AMRAP of:
50 Double Unders
15 Handstand Push Ups

WOD
21 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 October 2019

A. Snatch Pull
3 | 5 | 2"

B. Snatch Pull + Power Snatch
5 | 1 | 2"

C. 5 minute EMOM of Power Snatch:
5 | 2 | 1"

D. 5 rounds for time of:
15 Toes to Bar
9 Power Snatches 40/30 kg
3 Bar Muscle Up

Power-Up

Powerlifting: 22 October 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

WOD
20 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 October 2019

A. 16 minutes to Establish 20 rep Max:
Back Squat

note:
- At most Athlete should only be doing 2 - 3 sets
- Starting weight should be 50-55% of 1 Rep max

B. Tabata of:
- Dumbbell Hang Squat Clean, rest 1 min
- Push Ups, rest 1 min
- Dumbbell Hang Squat Clean

WOD
14 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 October 2019

A. For 6 Rounds perform E2MOM the folowing Snatch Complex:
1 Hi-Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
1 Hi-Hang Squat Snatch 
1 Hang Squat Snatch 
1 Squat Snatch

B. 3 Rounds for time of:
500 m Row
30 Pull-Ups

It’s Gymnasty

Gymnastics: 15 October 2019

Muscle-up Transition technique (w. Band)

5 | 3 | '60

Muscle up (attempts)

3 | 1-3 | 3"

Ring Dip

2-4 | 8-12 | '90

False Grip Ring Pull-ups

2-4 | 8-12 | '90

L-sit hold (rings)

Tabata

Power-Up

Powerlifting: 15 October 2019

No Power-Lifting today guys, due to absence of Coach Perry
(the prick went on vacation...)

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

BENCHMARK
07 October 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 8 October 2019

A. Bench Press*
5 | 6 | 3" in Tempo 3-1-1-1

*Superset combination with 5-10 strict Pull-ups after each set

The Open 14.1

10 minute AMRAP of:
30 Double Unders
15 Power Snatches 35/25 kg

Power-Up

Powerlifting: 8 October 2019

No Power-Lifting today guys, due to absence of Coach Perry
(the prick went on vacation...)

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