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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
11 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 November 2019

A. 20 minutes to find your 5 Rep MAX of:
Deadlift

B. 14 min AMRAP of:
10 KB Snatches (L) 24/16 kg
10 KB Snatches (R) 24/16 kg
10 KB Shoulder to Overhead 24/16 kg
10 KB Shoulder to Overhead 24/16 kg

It’s Gymnasty

Gymnastics: 12 November 2019

Tabata Hollow Body

PVC Lifts from Superman Hold
4 | 10 | 1"

Walk Aways (from the wall)
5 | 2 | 2"

Shoulder Taps
3 | 8 (4L+4R) | 2"

KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 12 November 2019

A. Back Squat
3-5 | 3-6 | 3” in tempo 4-0-X-0

B. Press
3-5 | 3-6 | 3” in tempo 3-0-X-0

C1. Pull-up
3 | 8-12 | ‘90

C2. Dip
3 | 8-12 | ‘90

D. Plank Hold + Side Plank Hold
3 | ‘60 + ‘30 | ‘60

WOD
04 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 November 2019

A. Deadlift
5 | 5 | 3"

B. For time:
Row 3 km, startoff and perform 7 Burpees every 2 minutes.

note: 20 minute time cap

Power-Up

Powerlifting: 5 November 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

WOD
28 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 October 2019

A. Hang Power Clean
6 | 3 | 2"

B. 21-18-15-12-9 for time of:
Kettlebell Swings 32/24 kg
Thruster 40/30 kg

It’s Gymnasty

Gymnastics: 29 October 2019

Tabata Hollow Body

Reach Backs (to the wall)
4 | 10 | 1"

Kick-up into handstand
5 | 3 | 1"

Weight Shifts (into Shoulder Taps)
3 | 8 (4L+4R) | 2"

KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 29 October 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

WOD
14 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 October 2019

A. For 6 Rounds perform E2MOM the folowing Snatch Complex:
1 Hi-Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
1 Hi-Hang Squat Snatch 
1 Hang Squat Snatch 
1 Squat Snatch

B. 3 Rounds for time of:
500 m Row
30 Pull-Ups

It’s Gymnasty

Gymnastics: 15 October 2019

Muscle-up Transition technique (w. Band)

5 | 3 | '60

Muscle up (attempts)

3 | 1-3 | 3"

Ring Dip

2-4 | 8-12 | '90

False Grip Ring Pull-ups

2-4 | 8-12 | '90

L-sit hold (rings)

Tabata

Power-Up

Powerlifting: 15 October 2019

No Power-Lifting today guys, due to absence of Coach Perry
(the prick went on vacation...)

WOD
30 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2019

A. Strict Press
6 | 5 | 2"

B. Push Jerk
3 | 5 | 2"

C. 15 minute AMRAP of:
27 Wall Balls 20/14 lbs
15 Toes to Bar
3 Wall Walks
1 Rope Climb

Power-Up

Powerlifting: 1 October 2019

A. Shoulder Press
3-5 | 1-3 | 3” in tempo C-1-X-1

B. Back Squat
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Dumbbell Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

C2. Dumbbell Row
3-5 | 5-8 L+R | 2” in tempo C-1-X-0

It’s Gymnasty

Gymnastics: 1 October 2019

Muscle-up Transition technique (w. Band)
5 | 3 | '60

Ring Swing with Ring Row
3 | 10 | '60

Ring Dip
2-4 | 8-12 | '90

False Grip Ring Pull-ups
2-4 | 8-12 | '90

L-sit hold (rings)

Tabata

WOD
23 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 September 2019

A. Back Squat:
4 | 9 | 3" in tempo 4-3-1-1

B. 15 min AMRAP of:
3 Wall Balls 20/14 lbs
3 Box Jump-Overs 24/20 inch
3 Power Cleans 50/35 kg

note: add 3 reps each round (3,6,9,12 etc.)

It’s Gymnasty

Gymnastics: 24 September 2019

Muscle-up Transition technique (w. Band)
5 | 3 | '60

Ring Swing with Ring Row
3 | 10 | '60

Ring Dip
2-4 | 8-12 | '90

False Grip Ring Pull-ups
2-4 | 8-12 | '90

L-sit hold (rings)

Reverse tabata

Power-Up

Powerlifting: 24 September 2019

A. Shoulder Press
3-5 | 1-3 | 3” in tempo C-1-X-1

B. Back Squat
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Pull-ups
3 | 5-8 | 2” in tempo C-0-1-0

C2. Dips
3 | 5-8 | 2” in tempo C-0-1-0

WOD
09 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 September 2019

A. Deadlifts
5 | 6 | 3" in tempo 4-1-1-1

B. For time of:
21 Deadlifts 100/70 kg
400 m Run
15 Deadlifts 100/70 kg
400 m Run
9 Deadlifts 100/70 kg
400 m Run
3 Deadlifts 100/70 kg
400 m Run

It’s Gymnasty

Gymnastics: 10 September 2019

Muscle-up Transition technique (w. Band)
5 | 3 | '60

Ring Swing with Ring Row
3 | 10 | '60

Ring Dip
2-4 | 8-12 | '90

False Grip Ring Pull-ups
2-4 | 8-12 | '90

L-sit hold (rings)

Reverse tabata

Power-Up

Powerlifting: 10 September 2019

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

B1. Bench Press
3-5 | 1-3 | 0” in tempo 3-1-X-1

B2. Ring Row
3-5 | 5 | 3” in tempo C-1-1-1

C. Front Squat
3 | 6-10 | 3” in tempo C-0-X-1

BENCHMARK
26 August 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 27 August 2019

A. 4 Rounds for quality of:
1 minute Plank-Hold
20 Back Extensions
20 Hollow Rocks
20 Alternating Superman Holds

note: 1 min rest between rounds

J.T.

21 - 15 - 9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

It’s Gymnasty

Gymnastics: 27 August 2019

Muscle-up Transition technique (w. Band)
5 | 3 | '60

Swing on Rings
3 | 10 | '60

Ring Dip
2-4 | 8-12 | '90

False Grip Ring Rows
2-4 | 8-12 | '90

L-sit hold (rings)

Reverse tabata

Power-Up

Powerlifting: 27 August 2019

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

B1. Bench Press
3-5 | 1-3 | 0” in tempo 3-1-X-1

B2. Ring Row
3-5 | 5 | 3” in tempo C-1-1-1

C. Front Squat
3 | 6-10 | 3” in tempo C-0-X-1

WOD
19 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 August 2019

A. Back Squat
4 | 10 | '90

B. 3 rounds for time of:
20 Handstand Push-ups
20 Front Rack Stepping Lunges 40/30 kg
20 Calorie Row

It’s Gymnasty

Gymnastics: 20 August 2019


Muscle-up Transition technique (from toes)
5 | 3 | '60

Swing on Rings
3 | 10 |'60

Dip
2-4 | 8-12 | '90

False Grip Ring Rows
2-4 | 8-12 | '90

L-sit hold (paralettes)
Tabata

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

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