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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
20 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 February 2020

A. 15 mins to establish a 3 rep max of:
Farmers Handle Deadlifts

B. 20 min AMRAP of:
20 Wallballs 20/14 pld
20 Hang Power Cleans 40/30
20 Box Jumps 24/20 inch
20 Front Squats 40/30
20 Calorie Row

WOD
19 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 February 2020

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

B. 5 rounds of 2 minutes on/ 2 minutes off:
4 x 10 m Double Dumbbell Front Rack Lunges
then Max Effort Sandbag to Shoulder

Power-Up

Powerlifting: 20 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

C. Bench Press
3-5 | 3-5 | 3" in tempo 3-0-1-1

D. Renegate Row
3 | 10 | 2"

WOD
12 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 February 2020

A. Seal Row
6 | 10 | 2"

B. 8 minute AMRAP of:
5 m Handstand Walk
10 Russian Kettlebell Swings 32/24 kg

Note: Athlete can use heavier KB for Russian Swings

Power-Up

Powerlifting: 13 February 2020

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

B. Front Squat
3-5 | 1-3 | '90 in tempo 4-0-X-1

C. Bench Press
3-5 | 3-5 | 3" in tempo 3-0-1-1

D1. Dumbbell Press
3 | 5L+5R | '60

D2. Pull-up
3 | 5 | '60

WOD
05 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 February 2020

A. Bench Press Tabata
1. 70% of 1 Rep Max
2. Rest
3. 60% of 1 Rep Max
4. Rest
5. 50% of 1 Rep Max
6. Rest

B. 15 minute AMRAP of:
200 m Run
15 Ring Dips
30 Air Squats

Power-Up

Powerlifting: 6 February 2020

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

B. Front Squat
3-5 | 1-3 | '90 in tempo 4-0-X-1

C. Bench Press
3-5 | 3-5 | 3" in tempo 3-0-1-1

D1. Dumbbell Press
3 | 6-10 L+R | 0"

D2. Pull-up
3 | 6-10 | 2"

WOD
04 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 February 2020

A. Deadstop Deadlift
7 | 3 | 2"

B. 3 rounds of 3 mins on/3 mins off of:
250/200 m Row
3/2 Rope Climbs
In remaining time Max Effort of Double Dumbbell Front Squat

WOD
29 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 January 2020

A. Dumbell Bench Press
8 | 5 | 2"

B. 18 min Alternating EMOM of:
1st Minute: Sandbag Hold
2nd minute: Push Up
3rd minute: 50 meter Double Kettlbell Front Rack Walk
4th minute: Ski Erg Calories 18/15
5th minute: 50 meter Double Kettlebell Farmers Carry
6th minute: Rest

Power-Up

Powerlifting: 30 January 2020

A. Power Clean
Find your 1 RM

B. Front Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1

C1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Dumbbell Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

WOD
24 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 January 2020

Buddy WOD

38 minute AMRAP of:
1 Rope Climb
5 Clean and Jerks 70/45 kg
1 Rope Climb
5 Burpee Box Jump Overs

note: You Go, I Go.

Just lift odd shit

Strongman: 25 January 2020

A. Clean & Jerk
- Find heavy set
- 4 | 1 | 2" @ 90%

B. Front Squat
3 | 3-5 | 3"

20*18*16*14*12*10*8*6*4*2* Reps For Time of:
- Ring Rows
- Dips
* 50m Sandbag Walk

WOD
22 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 January 2020

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

B. 3 rounds for time of:
20 Power Snatches 30/20 kg
20 Burpee Box Jump Overs

Power-Up

Powerlifting: 23 January 2020

A. Power Clean
3-5 | 3 | 2" @ 80%

B. Front Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1

C1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Dumbbell Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

WOD
11 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 January 2020

A. Front Squats
6 | 3 | 2" in Tempo 3 - 1- 3 - 1

B. 3 Rounds for time of:
40 m Double Dumbell Lunge
20 Burpees Over the Dumbell
20 V-Sit Ups


 

WOD
10 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 January 2020

Teams of 3 pax

For time:
120 Deadlifts 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
60 Push Jerks 60/45 kg
2 km Row
60 Push Jerks 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
120 Deadlifts 60/45 kg

Just lift odd shit

Strongman: 11 January 2020

A. Clean + Push Press
Find a heavy set

B. Front Squat
3 | 3-5 | 3"

C. 20min AMRAP of:
- 20 Devils Press 22,5/15 kg
- 20 Pull-ups
- 50 m Sled Drag Backwards @ BodyvWeight

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