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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
25 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 November 2020

A. Front Rack Alt. Stepping Lunges
5 | 12 | 3"

Note: Superset with 20 jumping lunges after ech set

B. 5 rounds FGB Style of:
1st minute: Cal Ski Erg
2nd minute: Burpees
3rd minute: Double Unders
4th Minute: Rest

Power-Up

Powerlifting: 26 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0

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
22 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 November 2020

A. Front Squat 
5 | 5 | 3" in tempo 2 - 1 - x - 1

B. 8 minute AMRAP of:
5 Hang Squat Clean 60/ 40 kg
10 Toes to Bar
5 Sumo Deadlift High Pull 60/ 40 kg

WOD
20 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 November 2020

A. Double Kettlebell Front Rack Squats
6 | 10 | 2"

B. 2 x 7 minute AMRAP's of:
AMRAP 1
5 Power Snatch 60/45 kg
10 Calorie Ski Erg
20 Push Ups

AMRAP 2
5 Rope Climbs
10 Push Ups
20 Wall Balls

note: work in pairs, swap AMRAP's after each 7 minutes and rest 3 minutes between AMRAP's

Just lift odd shit

Strongman: 21 November 2020

A. Muscle Snatch
4 | 2 | '90 @ 80%1RM

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

C. Buddy WOD, 20 minute EMOM of:
1st minute: Thrusters 60/ 45 kg
2nd minute: Strict Pull-ups
3rd minute: Dips
4th minute: Russian Kettlebell Swings 32/24kg
5th minute: Rest

note: You work for 30 sec. ME, I work for 30 sec. ME.

WOD
18 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 November 2020

A. Front Rack Alternating Stepping Lunges
5 | 12 | 3"

Note: Superset with 20 jumping lunges after ech set

B. 5 Rounds of 2 minutes on/ 2 minutes off, of:
45 m Sandbag Carry
in remaining time max effort Ski Erg Calorie

Power-Up

Powerlifting: 19 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0

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
15 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 November 2020

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

B. 10 minute AMRAP of:
10 Overhead Squat 50/ 35 kg
10 Chest to Bar Pull Ups

WOD
13 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 November 2020

A. Back Squat
5 | 5 | 3"

Note: This is a moderate set only

B. 16 minute AMRAP of:
5 Dumbell Thruster (L) 22.5/ 15 kg
5 Dumbell Thruster (R) 22.5/ 15 kg
10 Alternating Dumbbell Snatch 22.5/ 15 kg
15 Toes to Bar
20 Dumbbell Box Step Overs 22.5/ 15 kg

Just lift odd shit

Strongman: 14 November 2020

A. Jerk
- Find a heavy set
- 3 | 2 | '90 @ 80%

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

C. 20 Min AMRAP of:
- 5x Sandbag on the box
- 10x Sandbag Squats
- 15x Push-ups

WOD
11 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 November 2020

A. Front Rack Stepping Lunge, alternating
6 | 12 | 2"

note: superset with 20 jumping lunges after each set

B. FGB Style 0:50 on/ 0:10 off, for 4 rounds:
1st minute: 10 m Shuttle Runs
2nd minute: Dumbbell Snatch (L) 22.5/ 15 kg
3rd minute: Double Unders
4th minute: Dumbbell Snatch (R) 22.5/ 15 kg

Power-Up

Powerlifting: 12 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0

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