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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
13 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 November 2019

A. 20 minutes to find 3 rep max of:
Strict Press

B. 20 minute EMOM of:
1st minute: Sled Drag 10 m
2nd minute: Double Kettlebell Clean and Jerk 24/16 kg
3rd minute: Ski Erg Calories
4th minute: Rest

note: Athlete to work in groups of 4 and rotate

Power-Up

Powerlifting: 14 November 2019

A. Deadlift
1-3 | 3-6 | 3” in tempo 4-0-X-0

B1. Bench Press
1-3 | 3-6 | 2” in tempo 3-0-X-0

B2. Dumbbell Row
1-3 | 3-6 | 2” in temp 3-0-X-0

C1. Dumbbell Press
3 | 10 | ‘90

C2. Sandbag Squat
3 | 10 | ‘90

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
06 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 November 2019

A. Skill/ Tech work on:
Kipping/ Butterfly Pull-Up

B. 15 minute Alternating EMOM of:
1st minute: Back Extensions
2nd minute: Box Jumps
3rd minute: Sandbag Bear Hug Carry 50 m.

note: Athlete to choose Reps

C. Tabata Something Else:
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
Tabata Air Squats

Note:  The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

 

Power-Up

Powerlifting: 7 November 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-C-1

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1

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
30 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 October 2019

A. 4 rounds for Quality of:
20 Hollow Rocks
20 V-Ups
rest 1 minute

B. Alternating 24 minute EMOM of:
1st minute: 12 Single Arm Dumbbell Rows
2nd minute: 15 Pull-Ups
3rd minute: 18/15 Calorie Ski-Erg
4th minute: 15 Burpees

Power-Up

Powerlifting: 31 October 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-C-1

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-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
23 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 October 2019

A. Skill/Technique Work
Muscle Up

B. 10 minute EMOM of:
Muscle Up (Athlete choose number)

C. 16 minute AMRAP of:
60 Double Unders
30 Med Ball Cleans
20 Single Kettlebell Push Jerk (10 L / 10 R ) 24/16 kg

Power-Up

Powerlifting: 24 October 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-C-1

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1

WOD
21 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 October 2019

A. Snatch Pull
3 | 5 | 2"

B. Snatch Pull + Power Snatch
5 | 1 | 2"

C. 5 minute EMOM of Power Snatch:
5 | 2 | 1"

D. 5 rounds for time of:
15 Toes to Bar
9 Power Snatches 40/30 kg
3 Bar Muscle Up

Power-Up

Powerlifting: 22 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...)

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...)

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