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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
23 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 24 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
Bodyweight 23 minute AMRAP of:
10 x Lunge Left Leg/ Lunge Right Leg/ Air Squat (All 3 movements = 1 rep)
20 Shoulder Taps in Push up Postition
20 V-Sit Ups
20 Jumping Squats
20 Back Extensions

Option B ("ZOOM-IN" at 18:30 h.)
Odd Object 23 minute AMRAP of:
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
20 V-Sit Ups
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
20 Weighted Reverse Stepping Lunges

Option C
Barbell 23 minute Ascending Ladder AMRAP of:
2 Barbell Snatches
2 Bar Facing Burpee
2 V-Sit Ups
2 Barbell Cleans
2 Bar Facing Burpee
2 V-Sit Ups

note: athlete to add 2 reps every second round (2,2,4,4,6,6 etc)

be comfortabele with the uncomfortable…

Mobility: 24 April 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
10 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 11 April 2020

"ZOOM-IN" at 10:00 h. 

Option A
5 rounds for qaulity of:
1 min Handstand Hold
10 Inchworms
1 minute Squat Hold
50 Flutter Kicks

Option B
5 Rounds for time of:
300 m Run
100 m Bear Crawl

Option C 
12 Rounds for Max Effort of 90 secs on/30secs off of:
8 DB/KB Single Arm Thruster Right Arm
8 DB/KB Single Arm Thruster Left Arm
Max effort in remaining time of burpees

note: If athlete has a Barbell do 16 total Thrusters

can't go wrong when being strong...

StrongwithPerry: 11 April 2020

"ZOOM-IN" at 09:00 h!
Don't worry if you missed out... All sessions will be recorded!

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
26 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 February 2020

A. Alternating Leg Barbell Box Step Up
6 | 10 | 2"

B. 4 rounds for time of :
75 m Bear Crawl
20 V-up Sit Ups
5 Bar Muscle Ups

Power-Up

Powerlifting: 27 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
4 | 2 | '90 in tempo 4-0-X-1

C1. Bench Press
3-5 | 3-5 | '60 in tempo 3-0-1-1

C2. Ring Row
3 | 10 | 2" in tempo 3-0-3-0

D. Press
3 | 5 | 3" in tempo 3-0-3-0

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
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

WOD
22 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 July 2019

A. Snatch Grip Deadlift
4 | 5 | '60

B. Snatch High Pull
4 | 3 | '60

C. Hang Snatch
5 | 2 | '90

D. 4 Rounds for time of:
75 m. Bearcrawl
20 V-Ups
5 Bar Muscle Ups

It’s Gymnasty

Gymnastics: 23 July 2019

A. Plate Rocks
3 | 10 | '60

B. Slow motion Kipping practice
5 | 2 | '30

C. Bar Muscle-Up transition drill
4 | 2 | '60

D. Bar Muscle Up Practice
5 | 3 | '60

E. Ring Push-up Fun

WOD
11 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 July 2019

A. Deficit Deadlifts
5 | 5 | 3"

B. Bent-over Barbell Rows
3 | 10 | 2"

C. 12 minute as many rounds as possible of:
20 Plate Shoulder to Overheads 20/15 kg
30 m. Bear Crawl
20 Burpees onto Plate 20/15 kg

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