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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 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 October 2020

A. Back Squat
6 | 3 | 2" in tempo 2-1-2-1

B. 3 rounds for time of:
1000 m Row
25 Toes to Bar

It’s Gymnasty

Gymnastics: 20 October 2020

A. Kick-up into L-sit Handstand
5 | 3 | 1"

B. Plate Rocks
3 | 10 | 1"

C. Handstand Practice

D. Box Handstand-hold

3 | ME | 2"

E. Kettlebell 1 1/2 Shoulder Press
3 | 5 | 2" in tempo 3-1-X-1

WOD
14 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 October 2020

A. Muscle Up Technique Work

C. 8 minute AMRAP of:
3 Muscle Ups
8 Kettlebell Swings

B. 20 minute AMRAP of:
15 Burpees
30/20 Calorie Row

Power-Up

Powerlifting: 15 October 2020

A. Overhead Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1

B. Deadlift
3 | 3-5 | 3" in tempo 4-1-1-1

C1. Dumbbell Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
30 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2020

A. For quality: Kettlebell Turkish Get Ups
4 | 4L + 4R | 3"

B. Tabata of: Hollow Rocks

C. 3 rounds FGB Style of:
1st minute: Double Unders
2nd minute: Alternating Leg V-Ups
3rd minute: Wall Walk
4th mintue: SIngle DB/ KB Alternating Reverse Stepping Lunge
5th minute: Rest

Power-Up

Powerlifting: 1 October 2020

A. Overhead Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1

B. Deadlift
3 | 3-5 | 3" in tempo 4-1-1-1

C1. Dumbbell Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
21 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 September 2020

A. Complex of: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch + 1 Overhead Squat
7 | 1 | 2"

B. 16 minute Fight Gone Bad Style of:
1st minute: Ski Erg Calorie
2nd minute: 5 m Handstand Walk/ Wall Walk
3rd minute: Double Kettlebell/ Dumbbell Front Squat
4th Minute: Rest

note: work in groups of 4 pax. 

Power-Up

Powerlifting: 22 September 2020

A. Back Squat
10 | 3 | 2" in tempo 3-0-X-1

B1. Bench Press
5 | 5 | 3" in tempo C-0-1-1

B2. Dumbbell row
5 | 5L+5R| 2" in tempo C-0-1-1

It’s Gymnasty

Gymnastics: 22 September 2020

A. Bar Muscle-up attempts
5 | 1-3 | 3"

B. Work on your weakness
5 | ME | 2"

C. Hang test
3 | ME | 2"

D. Handstand practice for 20 min

WOD
11 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 September 2020

Buddy WOD

32 minute AMRAP of:
21 Lateral Burpees
15 Hang Power Cleans 60/ 45 kg
9 Thrusters 60/ 45 kg
3 Rope Climbs

note: Every 4 minutes including 0:00 both athletes Run 200 m

Just lift odd shit

Strongman: 12 September 2020

A. Turkisch Get-up
Find your heaviest TGU

B. Deadlift
5 | 3 | 2" in tempo 1-1-X-1

C. Buddy WOD, 20 minute AMRAP of:
- 20 Russian Kettlebell Swings 32/ 24kg
- 20 Alternate stepping Lunges
- 20 Goblet Squats
- 20 S2O Left
- 20 S2O Right

WOD
10 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 September 2020

6 Rounds for time of:
27 Calorie Row
21 Wall Balls 20/14 lbs
15 Kettlebell Swings 32/ 24 kg
9 Chest to Bar Pull Ups

note: athlete can alternate between Chest to Bar Pull-ups and Bar Muscle Ups.

WOD
07 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 September 2020

A. Complex of: 1 Snatch Pull +  1 Squat Snatch + 1 Overhead Squat
8 | 1 | '90

B. For Time of:
200 m Run
40 Alternating Dumbell Hang Clean and Jerk
400 m Run
40 Power Snatch 40/30 kg
400 m Run
40 Toes to Bar
200 m Run

Power-Up

Powerlifting: 8 September 2020

A. Back Squat
10 | 3 | 2" in tempo 3-0-X-1

B1. Bench Press
5 | 5 | 3" in tempo C-0-1-1

B2. Seal Row
5 | 5 | 2" in tempo C-0-1-1

WOD
02 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 September 2020

A. Bench Press
5 | 6 | 3"

note: Last Rep of every set., athlete to hold bar in locked-out postion for 20 seconds

B. 16 minute Fight Gone Bad Style
1st Minute: Cal Row
2nd Minute: Heavy Russian Kettlebell Swings
3rd Minute: 5 m. Handstand Walk/ 20 second Handstand Hold
4th minute: 50 second Sandbag Bearhug Hold

Power-Up

Powerlifting: 3 September 2020

A. Snatch Grip Deadlift
5 | 2 | 2" in tempo 3-1-1-1

B. Shoulder Press
3 | 5 | 3" in tempo 2-1-X-1

C1. Split Squat
3 | 10 | 2" in tempo C-1-1-1

C2. Dips
3 | 6-10 | 2" in tempo C-1-1-1

WOD
30 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 August 2020

A. 2 Squat Clean + 1 Jerk
8 | 1 | 2"

B. 30-20-10 Reps of:
Kettlebell Swing 32/ 24 kg
Thrusters 40/ 30 kg

WOD
15 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 August 2020

A. Kettlebell Turkish Get Up
6 | 3 L + 3 R | 2 "

 

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