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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
27 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 November 2020

A. 2 Power Snatch + 2 Overhead Squat
8 | 1 | 2"

B. 15 minute AMRAP of:
30 Double Unders
15 Dumbbell Thrusters (R) 22.5/ 15 kg
30 Double Unders
15 Dumbbell Thrusters (L) 22.5/ 15 kg

Just lift odd shit

Strongman: 28 November 2020

A. Keg Ground to Overhead
- Go as heavy as possible

B. Back Squat
5 | 3 | 2" in tempo 4-0-X-1

C. Buddy WOD; 10 Rounds for Time of:
- 10x Renegade Row L/ R + Push-up 22,5/ 15kg
- 20m Sled Drag Backwards @ Bodyweight

WOD
26 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 November 2020

4 Rounds of 3 minutes on/ 1 minute off, for Reps of:
1. 400/ 350 m Row
then max effort Clean and Jerk 70/ 50 kg
2. 400/ 350 m Row
then max effort Pull Ups

note: Work in Parters and Alternate between AMRAP's

WOD
23 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 November 2020

A. Strict Press
7 | 4 | 2"

B. 17 minute AMRAP of:
5 Wall Walks
15 Dumbell Overhead Stepping Lunge (L arm) 22.5/ 15 kg
15 Dumbell Overhead Stepping Lunge (R arm) 22.5/ 15 kg
30 Calorie Row
45 Double Unders

It’s Gymnasty

Gymnastics: 24 November 2020

A. Tabata Hollow Body

B. PVC Lifts from Superman Hold
4 | 10 | 1"

C. Walk Aways (from the wall)
5 | 2 | 2"
D. Shoulder Taps
3 | 8 (4L+4R) | 2"

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

Power-Up

Powerlifting: 24 November 2020

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

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

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

C2. Bird Dog Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
21 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 November 2020

5 Rounds Each for time of:
21 Calorie Row
11 Burpee Box Jump Overs 24/ 20"
15 Calorie Row
11 Burpee Box Jump Overs 24/ 20 "
9 Calorie Row

note: rest 90 sec. between rounds

BENCHMARK
19 November 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 20 November 2020

CROSSFIT GAMES 2007/2020

Option A; for time:
1000 m Row
then 5 Rounds for time of
25 Pull Ups
7 Push Jerks 60/ 40 kg

Option B; for time:
1500 m Row
then 5 Rounds for time of
10 Bar Muscle Ups
7 Push Jerks 105/ 65 kg

WOD
17 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 November 2020

A. Deadstop Deadlift
7 | 4 | 2"

B. 15 minute AMRAP of:
45 Wall Balls
300/ 250 m Row
15 Deadlift 90/ 70 kg

WOD
16 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 November 2020

A. Strict Press
7 | 4 | 2"

B. 14 minute AMRAP of:
10 Burpee Box Jump Over 24/ 20"
10 Kettlebell Snatch (R) 24/ 16 kg
10 Kettlebell Snatch (L) 24/ 16 kg
20 Goblet Squats 24/ 16 kg
20 Push Ups

It’s Gymnasty

Gymnastics: 17 November 2020

A. Tabata Hollow Body

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

C. Kick-up into handstand
5 | 3 | 1"

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

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

Power-Up

Powerlifting: 17 November 2020

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

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

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

C2. Bird Dog Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
12 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 November 2020

3x a 10 minute AMRAP of:
24 Calorie Row
12 Burpees over Rower
6 Bar Muscle Ups

Rest 3 minutes between AMRAP's

WOD
10 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 November 2020

A. Deadlift
8 | 5 | 3"

B. 12 minute AMRAP of:
12 Chest to Bar Pull Ups
12 Wall Balls
12 Burpees to Target

WOD
09 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 November 2020

A. Strict Press
7 | 5 | 2"

B. 3 Rounds for time of:
30/ 25 Calories Row
20 Handstand Push Ups
10 Hang Power Snatch 50/35 kgs

It’s Gymnasty

Gymnastics: 10 November 2020

A. Kick-up into 2 sec. Handstand
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: 10 November 2020

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

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

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

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

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