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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.

BENCHMARK
01 July 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 2 July 2019

A. 4 Rounds for quality of:
1 minute Plank-hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

JT

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

Power-Up

Powerlifting: 2 July 2019

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

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

B2. Seal Row
3-5 | 6-10 | 2” in tempo C-0-1-0

C. Sandbag Squat
4 | 10 | ‘60

WOD
16 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 June 2019

A. 15 minutes EMOM of:
1st. minute: 20 Russian twist 20/14 kg
2nd minute: 20 Back extensions
3rd minute: 20 Sit-ups

B. Skill/ Tech/ Work on:
Pull-ups/ Kipping and/or Buttefly Pull-ups

C. 10 minutes EMOM of:
on the odd minutes: perform 10/7 cal Row within in 30 seconds
on the even minutes: perform ME Pull-ups (need to be unbroken)

WOD
24 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 April 2019

A. 4 rounds of:
Max effort strict Pull-ups
Max effort Push-ups
90 seconds rest between rounds

B. 5 rounds for time:
30 m. Lunges
30 Sit-ups
5 Bench Press 80/60 kg

Power-Up

Powerlifting: 25 April 2019

A. Back Squat
3 | 3 | 3” in tempo C-0-X-1

B. Press
5 | 5 | 3” in tempo C-0-X-1

C. Power Clean
5 | 3 | 3”

D1. Sandbag Squats
3 | ME | 0” in tempo 1-0-1-0

D2. Dips
3 | ME | ’90 in tempo 1-0-1-0

WOD
13 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 April 2019

A. Skill/ Tech work on:
Butterfly Pull-ups

B. 10 minute EMOM:
on the Odd minutes perform: 4/10 Unbroken Pull-ups
on the even minutes perform: 4/10 Hand Released Push-ups

C. 4 Rounds for Quality of:
1 minute Plank-hold
20 Back-extensions
20 Sit-ups
20 Alternating Superman-holds

note: 1 minute rest between rounds

WOD
12 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 March 2019

A. Skill Bar Muscle-up ( jumping Bar Muscle-up )

B. 12 minute EMOM of:
Odd: 18/ 14 calorie Row
Even: 40 sec. Bar Muscle-up ( practice )

note: Athletes may choose their number of Bar Muscle-ups

C. 4 Rounds for quality of:
1 minute Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

WOD
26 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 min rest between rounds

B. Death by Thrusters and Pull-ups
Start every 2 min. and add 1 rep for every exercise
First 2 min start with:
5 Thrusters 40/ 30 kg
5 Pull-ups

WOD
18 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 min rest between rounds

B1. 5 min. AMRAP of:
21 cal. Row
21 Thrusters 50/ 35 kg
21 Chest to Bar Pull-ups

3 min. rest

B2. 5 min. AMRAP of:
15 cal. Row
15 Thrusters 40/ 30 kg
15 Toes to Bar

3 min. rest

B3. 5 min. AMRAP of:
9 cal. Row
9 Thrusters 30/ 25 kg
9 Pull-ups

LET’S GET PHYSICAL

Powerlifting: 19 February 2019

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

B. Press
3-5 | 1-3 | 4” in tempo 3-0-1-1

C1. Split Squats
3 | 10L + 10R | 0’

C2. Pull-ups
3 | 10 | 0’

C3. Dips
3 | 10 | 2”

LET’S GET PHYSICAL

Gymnastics: 19 February 2019

A. Ring Swing with Pull
4 | 3 | 1"

B. Russian Dip on box
5 | 2 | 1"

C. Chest to Ring Pull-ups
Transition from toes
3 | 3-5 | 3"

D. Ring Dips
3 | 3-5 | 3"

E. V-ups
Tabata

WOD
12 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 min rest between rounds

B. Turkish Get-up
4 | 3 L+R | 2"

C. Skill/Tech work on:
Kipping or Butterfly Pull-ups

D. Finisher of:
30 WallBalls
20 Box Jump-overs
10 Burpee Box Jump-overs

WOD
05 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 February 2019

A. 4 rounds for Quality of:
1 minute Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

B. For time, a descending ladder in meters of:
1250 m. Row
1250 m. Ski-erg

rest 1 min.

1000 m. Row
1000 m. Ski-erg

rest 1 min.

750 m. Row
750 m. Ski-erg

rest 1 min.

500 m. Row
500 m. Ski-erg

rest 1 min.

250 m. Row
250 m. Ski-erg

rest 3 min.

perform 150 Double Unders

WOD
31 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back extensions
20 Sit-ups
20 alt. Superman holds

note: 1 min. rest between rounds

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

Benchmark: "31 Heroes"

Benchmark: "31 Heroes"

31 minute AMRAP of:
8 Thrusters 70/ 50 kg
6 Rope Climbs 15 ft
11 Box Jumps 30/ 24 inch

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