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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
19 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2019

A. Deadlift
3 | 10 | 3"

B. 3 Rounds for time of:
400 m Row
15 Sumo Deadlift High Pull 50/35 kg
15 Burpee Box Jump-overs

WOD
12 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 September 2019

A. Power Clean
5 | 3 | 2"

B. For time:
21 Hang Power Cleans 70/40 kg
21 Burpee Box Jump-overs 24/20 inch
15 Hang Power Cleans 70/40 kg
15 Burpee Box Jump-overs 24/20 inch
9 Hang Power Cleans 70/40 kg
9 Burpee Box Jump-overs 24/20 inch

WOD
23 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 April 2019

A. Press
3 | 10 | '90

B. Push Press
3 | 10 | '90

C. For time:
800 m. Run
50 Box Step-ups with 1 Kettlebell 24/16 kg
30 Burpee Box Jump-overs 24/20 inch
50 Box Step-overs with 1 Kettlebell 24/16 kg

WOD
08 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 April 2019

A. Front squats
5 | 5 | 3' ( Tempo 1-3-1-1 )

B1. 3 minute AMRAP of:
12 Box Jump-overs 24/20 inch
10 Front Squats 50/35 kg

3 minute rest

B2. 3 minute AMRAP of:
8 Burpee Box Jump-overs 24/20 inch
6 Front Squats 70/50 kg

3 minute rest, then repeat B1 and B2

LET’S GET PHYSICAL

Gymnastics: 9 April 2019

Kick-up into L-sit handstand
5 | 3 | 1"

Plate Rocks
3 | 10 | 1"

Handstand Practice

Ketllebell 1 1/2 Shoulder Press
3 | 5 | 2" in tempo 3-1-X-1

Box Handstand-hold
3 | '30 | 2"

LET’S GET PHYSICAL

Powerlifting: 9 April 2019

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

B1. Dumbbell Bench Press
5 | 3-5 | ‘90 in tempo C-1-1-1

B2. Dumbbell Seal Row
5 | 10 | ‘90 in tempo C-1-1-1

C. Sandbag Squat
5 | 15 | ’60 in tempo C-1-1-1

WOD
10 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 March 2019

A. 14 minute EMOM of:
Odd: 8 Dumbbell Rows ( 8L + 8R )
Even: 8 Dumbbell/ Kettlebell strict Presses

Related: Double Kettlebell Military Press by Mike Stehle

B. Skill/Technique Toes to bar

C. 10 minute AMRAP of:
8 Burpee Box Jump-overs 24/20 inch
3 Toes to Bar

note: add 3 Toes to Bar every round

WOD
27 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 February 2019

A. Stationary Lunges
4 | 8 | 2" ( L+R=1 )

B. 10 Rounds of:
12 WallBalls 20/ 14 lbs
6 Burpee Box Jump-overs 30/ 24 inch

LET’S TEST YOUR STRENGTH!

Powerlifting: 28 February 2019

"Test Day"

Find your 1RM of:
- Back Squat
- Bench Press

Reps %1RM Rest
5 20 30"
4 40 60"
3 60 90"
2 75 120"
2 85 150"
1 90 180"
1 95 210"
1 100 240"
1 102 240"
1 104 240"
1 106 240"

 

WOD
12 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 min rest between rounds

B. Turkish Get-up
4 | 3 L+R | 2"

C. Skill/Tech work on:
Kipping or Butterfly Pull-ups

D. Finisher of:
30 WallBalls
20 Box Jump-overs
10 Burpee Box Jump-overs

WOD
07 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 February 2019

A. Press
3 | 8 | "90

B. Push Press
3 | 8 | "90

C. For time
40 Pull ups
30 Dumbbell Box Step-overs 2x 22.5/ 15 kg
40 Toes to Bar
30 Burpee Box Jump-overs

note: 5 min. rest

40 Burpee Box Jump-overs
30 Toes to Bar
40 Dumbbell Box Step-overs 2x 22.5/ 15 kg
30 Pull-ups

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