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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 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 February 2020

A. Alternating Leg Barbell Box Step Up
6 | 10 | 2"

B. 5 rounds of 2 minutes on/ 2 minutes off:
4 x 10 m Double Dumbbell Front Rack Lunges
then Max Effort Sandbag to Shoulder

Power-Up

Powerlifting: 20 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
4 | 2 | '90 in tempo 4-0-X-1

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

D. Renegate Row
3 | 10 | 2"

WOD
16 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 February 2020

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

B. 14 minute AMRAP of:
15 Calorie Row
15 Lateral Burpees over the bar
15 Hang Power Cleans 40/30 kg
15 Lateral Burpees over the bar

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

BENCHMARK
13 February 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 14 February 2020

Cupids Chipper

For time of:
400 m Run
25 Power Snatches 40/30 kg
25 Thrusters 40/30 kg
400 m Run
20 Power Snatches 40/30 kg
20 Thrusters 40/30
400 m Run
15 Power Snatches 40/30 kg
15 Thrusters 40/30 kg
400 m Run
10 Power Snatches 40/30 kg
10 Thrusters 40/30
400 m Run
5 Power Snatches kg
5 Thrusters 40/30 kg

Valentine's Day! 
A day associated with love, chocolate, roses and champagne. A day to tell your loved one exactly how special they are. However here at CrossFit Amsterdam we are a little different and most definitely a little strange.  You can tell your loved one how special they are  by doing a load of thrusters, power snatches and running! The day itself has a varied history depending on who you believe. Please be reminded that coaches love chocolate so feel free to shower them with love!

https://www.history.com/topics/valentines-day/history-of-valentines-day-2#section_2

WOD
12 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 February 2020

A. Seal Row
6 | 10 | 2"

B. 8 minute AMRAP of:
5 m Handstand Walk
10 Russian Kettlebell Swings 32/24 kg

Note: Athlete can use heavier KB for Russian Swings

Power-Up

Powerlifting: 13 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
3-5 | 1-3 | '90 in tempo 4-0-X-1

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

D1. Dumbbell Press
3 | 5L+5R | '60

D2. Pull-up
3 | 5 | '60

WOD
11 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 February 2020

A. Hang Snatch
6 | 3 | 2"

B. 5 rounds 2 mins on/2mins off:
25/20 Calorie Row Buy in
then Max effort Ski Erg Calories

WOD
05 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 February 2020

A. Bench Press Tabata
1. 70% of 1 Rep Max
2. Rest
3. 60% of 1 Rep Max
4. Rest
5. 50% of 1 Rep Max
6. Rest

B. 15 minute AMRAP of:
200 m Run
15 Ring Dips
30 Air Squats

Power-Up

Powerlifting: 6 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
3-5 | 1-3 | '90 in tempo 4-0-X-1

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

D1. Dumbbell Press
3 | 6-10 L+R | 0"

D2. Pull-up
3 | 6-10 | 2"

WOD
03 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 February 2020

A. Power Snatch:
7 | 2 | '90

B. Two rounds for time of:
25 Toes to Bar
25 Push Ups
25 V-Sit Ups
25 Push Ups

Power-Up

Powerlifting: 4 February 2020

A. Back Squat
3-5 | 3-6 | 3" in tempo 4-0-1-1

B. Press
3-5 | 5-8 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press
3 | 10 | '60

C2. Ring Row
3 | 10 | '60

D. Hip Thruster
3 | 10 | 2" C-0-1-1

WOD
23 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 January 2020

3 rounds for time of:
16 Calorie Row
16 Alternating Dumbbell Snatches 30/22,5 kg
16 Calorie Row
16 Alternating Dumbbell Snatches 30/22,5 kg
16 Calorie Row
16 Bar Muscle Ups

WOD
22 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 January 2020

A. Alternating Leg (Barbell) Box Step Up
6 | 10 | 2"

B. 3 rounds for time of:
20 Power Snatches 30/20 kg
20 Burpee Box Jump Overs

Power-Up

Powerlifting: 23 January 2020

A. Power Clean
3-5 | 3 | 2" @ 80%

B. Front Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1

C1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Dumbbell Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

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