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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 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Benchmark: 14 March 2020

Heroes 31

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

note: 1 Partner to be running 400 meter with a Sandbag.

Just lift odd shit

Strongman: 14 March 2020

A. Turkisch Get-up
Build up in weight, while reps go down;
- 5-4-3-2-1 reps L+R

B. Deadlift
5 | 2 | '90 @ 5RM

C. Buddy WOD, 4 Rounds for time of:
- 20x Bench Press @ 70%1RM
- 40 cal Ski-erg

BENCHMARK
06 March 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

WOD: 7 March 2020

Happy Birthday Edwin!

37 minute Partner AMRAP of:
200 Double Unders
20 Bar Muscle Ups
30 Dumbbell Devils Press 22.5/15kg
40 Dumbbell Power Clean 22.5/15kg
400 m Partner Run

 

Just lift odd shit

Strongman: 7 March 2020

A. Dumbbell Shoulder to Overhead
- Find a heavy set L+R

B. Deadlift
- Find your 5RM in tempo C-1-1-1

C. Buddy WOD, for time:
- 100 Dumbbell Snatch 30/22,5 kg
- 100 Cal Ski-erg
- 100 Dumbbell Clean & Jerks 30/22,5 kg
- 100 Sandbag Squats @AHAP
- 100 m Sled Drag Fw/ Bw @BW

WOD
14 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 February 2020

Buddy WOD

50-40-30-20-10 reps for time:

Buddy Burpees
*Toes to Bar
**Power Clean 70/55 kg

*one partner has to be hanging onto the Pull-up Bar while other does Toes to Bar
**one partner has to be in a Handstand Hold while the other partner does Power Cleans

Just lift odd shit

Strongman: 15 February 2020

A. Snatch
Find a heavy Rep in 20 Minutes

B. Back Squat
- Find a heavy Rep
- 2 | ME | 3" @ 85%

C. Buddy WOD; 20 min EMOM of:
- 1st min: Dumbbell Snatch 30/22,5kg
- 2nd min: Strict Pull-up
- 3th min: Dumbbell Box Step-overs 22,5/15kg
- 4th min: Cal Ski-erg
- 5th min: Rest

WOD
22 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 November 2019

Buddy WOD

30 minute AMRAP of:
20 Sandbag Squats
30 Kettlebell Swings 32/24 kg
40 Push Ups
50 Toes to Bar
60 Calorie Row

Just lift odd shit

Strongman: 23 November 2019

A. Kettlebell Snatch
Find your best and heaviest Snatch in 15 minutes

B. Back Squat
3 | 1-3 | 3” in tempo 4-1-X-1

C. Buddy WOD
Descending ladder 20-18-...2 of:
- Kettlebell Snatch 24/16 kg
- Cal Ski-erg
- Double Kettlebell Squats 24/16kg

WOD
09 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 November 2019

Mikko's Triangle Modified 40 minute AMRAP of:
1st minute: Burpees
2nd minute: Calorie Row
3rd minute: Calorie Ski-Erg
4th minute: Rest

note: Athlete to choose rep scheme and hold across all minutes. Increase work from last week
novice - 12 to 15 reps | advanced - 16 to 20 reps

WOD
02 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 November 2019

Mikko's Triangle Modified 40 minute AMRAP of:
1st minute: Burpees
2nd minute: Calorie Row
3rd minute: Calorie Ski-Erg
4th minute: Rest

note: Athlete to choose rep scheme and hold across all minutes.
novice - 12 to 15 reps | advanced - 16 to 20 reps

WOD
19 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 October 2019

A. 10 minute AMRAP of:
Calorie Ski-Erg

B. 10 minute AMRAP of:
Calorie Row

C . 10 minute AMRAP of 'Cindy':
5 Pull Ups
10 Push Ups
15 Air Squats

Note: 5 minutes rest between each part

WOD
09 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 October 2019

A. Skill/ Tech work on:
Hand Stand Push-ups

B. For time of 10-9-8-7-6-5-4-3-2-1 of:
Strict Hand Stand Push-Ups
Strict Pull-Ups

C. 3 Rounds of each movement for maximum reps 1:30 on/30 off of:
1st round: Calorie Row
2nd round: Ski-Erg Calorie
3rd round: Burpees onto plate

Power-Up

Powerlifting: 10 October 2019

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

WOD
05 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 October 2019

A. Alternating 20 minute EMOM of:
1st minute: 12 Dumbbell Push Press 22.5/15 kg
2nd minute: 18 V-Sit Up
3rd minute: 3 Wall Walk
4th minute: Rest

B. For time:
50 Alternating Dumbell Snatch 22.5/15 kg
75 m Bear Crawl
50 Calorie Ski-erg
75 m Bear Crawl

WOD
02 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 October 2019

A. Alternating Front Rack Stepping Lunge
5 | 12 | 2"

B. 20 min Alternating EMOM of:
1st minute : 5 Muscle-Ups
2nd minute: 50 sec Sandbag Bearhug Hold
3rd minute: 15 Calorie Ski-erg
4th minute: 15 Burpees
5th minute: Rest

Power-Up

Powerlifting: 3 October 2019

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

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

C1. Split Squat
3 | 5-8 L+R | 2” in tempo C-1-1-1

C2. Chin-ups
3 | 5-8 | 2” in tempo C-1-1-1

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