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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.

VLOG
10 March 2020 | by CrossFit Amsterdam

CrossFit Benchmark Hero WOD

Severin

Every last Saturday of the month we let our community choose which Hero CrossFit Benchmark workout we'll be doing... "Severin" was the winner for February: SEVERIN For Time:50 Strict Pull-Ups 100 Hand-Release Push-Ups 5 km Run Wear a Weight Vest (20/14 lb) U.S. Army Sergeant First Class Severin W. S...

BENCHMARK
22 February 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 22 February 2020

SEVERIN

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

Dedicated to U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby, and Sarah.

The "Severin" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for September 5, 2010.

Some scores: 
Peter Egyed
 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.

BENCHMARK
22 December 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 23 December 2019

20 minutes to establish your 3 Rep MAX of:
Front Squat

note: Doesn't have to be touch and go.

Grace

30 Clean and Jerks for time 60/40 kg

Power Cleans or full Cleans are acceptable. Athlete may re-set after the Clean or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. However Snatches are not allowed.

Times for “Grace”
– Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <4 minutes

Scaling
“Grace” is one of the fastest CrossFit Benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time (Men: 115 lb / Women: 75 lb)

Beginner Option
30 clean and jerks for time (Men: 75 lb / Women: 55 lb)

Movement Intro: The CleanThe Jerk

BENCHMARK
19 December 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 20 December 2019

Weijdt

Dedicated to Dutch Sergeant Mark Weijdt, 24 years old, of the 11 Airmobile brigade 12e Regiment van Hutzs who was killed by an IED during a peace mission in Afghanistan on December 19, 2008.
Designed by our friend Michael Wilson (CrossFit Arnhem) who served with him: "Mark was a sergeant and my squad leader. He was a sniper. He was a fun guy, very passionate, always positive. I chose these 3 movements to increase heart rate (like the adrenaline rush during our act), box jumps since we were on a hill, and squat cleans because we had to carry Mark (prescribed weight was roughly Mark's weight)."
The significance of the rep scheme is:
- 19th day
- 12th month
- 8th year
- 5 years since his passing (when the WOD was created in 2013)

5 Rounds for time of:
19 C2B Pull Ups
12 Box Jumps 30/24 inch
8 Squat Cleans 75/45 kg

Scaled version:
5 rounds of
19 Pull ups/ 19 Ring rows
12 Box Jumps of Box Steps
8 Squat Clean

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...)

BENCHMARK
03 October 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 4 October 2019

A. 15 minutes to estabish a heavy complex of:
1 Squat Clean + 2 Hang Squat Clean + 1 Jerk

The Open 11.5

20 minute AMRAP of:
5 Power Cleans 65/45 kg
10 Toes to Bar
15 Wall Ball 20/14 lbs

BENCHMARK
26 September 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 27 September 2019

A. Alternating Back Rack Reverse Stepping Lunge
5 | 12 | 2" (6 Left / 6 Right)

The Open 18.1

20 minute AMRAP of:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerk 22.5/15 kg
14 Cal Row

note: Matt Fraser got 14 Rounds + 10 Calories Rowing and Sam Briggs got 15 Rounds + 2 Toes to Bar

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