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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
12 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 June 2019

A. Skill/ Tech/ Work on: Pistol Squats

B. Front Squats in % of your 1 RM in Tempo 1-5-1-1:
- 2 | 2 | '90  @60%
- 2 | 2 | '90  @65%
- 2 | 2 | '90  @70%

C. Wall Climbers
3 | 3 | 2"

D. Skill/ Tech/ Work on: Handstand Walk

E. Finisher:
L-sit Hold in a Reverse Tabata (meaning: 8 sets of 10 sec. work and 20 sec. rest)

Power-Up

Powerlifting: 13 June 2019

A1. Press
5 | 5 | 2” C-0-X-1

A2. Pull-up
5 | 5 | 2” C-0-X-1

B. Back Squat
Overload Stripping Method
2 | 60 | 5-8” C-0-C-0

WOD
04 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 June 2019

A. Clean Pull
4 | 3 | 2"

B. 5 minute EMOM of :
2 Hang Squat Cleans ( build up in weight )

C. 5 minute EMOM of:
2 Squat Cleans ( build up in weight )

D. 8 minute to find your heaviest Clean Complex of:
1 Power Clean
1 Hang Power Clean

E. Finisher with a timecap of: 5 minutes
20/15 cal. Ski-erg
10 Bar-facing Burpees

WOD
01 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 June 2019

A. Snatch Balance
4 | 2 | 2"

B. Drop Snatch
4 | 2 | 2"

C. 1 Drop Snatch + 2 Overhead Squats
4 | 1 | 2"

D. Snatch
3 | 1 | rest as needed

E. Finisher
30/20 cal. Ski-erg
30 Wallballs

WOD
15 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 May 2019

A. Snatch-grip Deadlift
4 | 2 | 2" with a 2 seconds hold in front of the knees

B. Snatch Pulls
4 |2 | 2"

C. Snatch
4 | 2 | 2" with a 2 seconds hold in the Power-position

D. Finisher
30/20 Cal Assault Bike
10 Burpee Box Jump-overs

Power-Up

Powerlifting: 16 May 2019

A. Deadlift
3 | 3-5 | 3” C-1-X-1

B. Bench Press
3 | 5 x 2 | ’20 | 3”

C. Front Squat
3 | 6-10 | 3” 1-0-1-0

WOD
11 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 May 2019

A. Snatch-grip Deadlift
3 | 4 | '90

B. Snatch Pulls
3 | 2 | '90

C. Muscle Snatch
3 | 3 | '90

D. Snatch Complex of:
1 Squat Snatch
1 Hang Squat Snatch
2 Overhead Squats

E. Finisher ( Timecap of 5 minutes )
75 Wall Balls

Note: every break perform 5 Burpees immediatly

WOD
29 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 April 2019

A. 4 rounds of:
200 m Kettlebell Front Rack carry 2 x 16/12 kg
50 seconds Sandbag Bearhug Hold

B. Jerk drive
5 | 3 | '90

C. Split Jerk
3 | 2 | 2" with a 2 seconds hold in catch position

D. Finisher
20 Dumbbell Snatches 22.5/15 kg
30 Burpee Box Jump-overs 24/20 inch

It’s Gymnasty

Gymnastics: 30 April 2019

A. Kick-up into 2 seconds Handstand-hold
5 | 3 | 1"

B. Box Rocks with Pike
3 | 10 | 1"

C. Handstand Practice

D. Angled Wall Handstand-hold
3 | ME | 2"

E. Box HSPU
3 | 8 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 30 April 2019

A. Back Squat
3 | 5 | 3” in tempo C-0-X-1

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

C. Deadlift
1 | 5 | 0” in tempo C-1-X-1

D1. Pull-ups
3 | 10 | 2” in tempo 1-0-1-0

D2. Upright Rows
3 | 10 | 2” in tempo C-0-1-0

WOD
21 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 April 2019

A. 14 minute EMOM of:
on the odd minutes: 50 meter Sandbag Bearhug Walk
on the even minutes: Ketllebell Front Rack Hold 2x 20/16 kg

B. Clean Complex of:
1 Clean High Pull
1 Hang Squat Clean
1 Clean

C. Finisher
75 Hollow Rocks
after each set of 15 reps perform a 45 seconds Plank-Hold.

WOD
18 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 April 2019

A. Overhead Squats
5 | 5 | 2"  in tempo 1-2-1-1

B. For time
1000 m. Row
2 minutes rest
1000 m. Ski-erg
2 minutes rest
1000 m. Row

Finisher: Tabata Hollow Holds

WOD
31 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 April 2019

A. 4 rounds of:
Max effort strict Pull-ups
Max effort Push-ups
90 seconds rest between rounds

B. 3 rounds of:
500 m. Row
15 Handstand Push-ups
30 Deadlifts 60/45 kg

C. Finisher
75 Hollow Rocks
After each 15 reps 45 sec. plank-hold

WOD
16 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 March 2019

A. Deadlifts
5| 5 @70%| 3"

B. Back Squats
4 | 4 @70% | 3"
3 | 3 @75% | 2"
2 | 2 @85% | 2"

C. Finisher of:
50/ 35 calories Ski-erg
40 Box Jump-overs 24/20 inch

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