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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
02 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 3 June 2020

42-30-18 Reps for time of:
Alternating Single Arm Dumbbell Devils Press 22.5/ 15 kg
Single Arm Dumbbell Thruster 22.5/ 15 kg

note: athlete to break thrusters into sets of 3

WOD
15 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 16 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
Bodyweight. For time of:
150 Jumping Lunges

note: every minute athlete to perform 5 burpees

Option B ("ZOOM-IN" at 18:30 h.)
Odd Object. For time of:
100 Alternating DB/KB Hang Clean and Jerk

note: every minute athlete to perform 5 burpees

Option C
For time of:
100 Barbell Thrusters

note:
- every minute athlete to perform 5 burpees
- Athlete to choose weight, move in sets of 6 - 8 each round

be comfortabele with the uncomfortable…

Mobility: 16 April 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

can't go wrong when being strong..

StrongwithPerry: 16 April 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
12 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 13 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
22 min AMRAP of:
10 Overhead lunges with Object Right Arm (Any object you can use)
10 Overhead lunges with Object Left Arm (Any object you can use)
20 V Sit Ups

Option B ("ZOOM-IN" at 18:30 h.)
22 min AMRAP of:
10 Overhead lunges with Object Right Arm (KB or DB)
10 Overhead lunges with Object Left Arm (KB or DB)
20 Kettlebell Swings
20 V Sit Ups

Option C
22 min AMRAP of:
20 Barbell Thrusters/Overhead Squats
20 Push Ups
20 V Sit Ups
20 Barbell Arm Curls

note: Athlete to choose very light weight or empty barbell

be comfortabele with the uncomfortable…

Mobility: 13 April 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
10 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 11 April 2020

"ZOOM-IN" at 10:00 h. 

Option A
5 rounds for qaulity of:
1 min Handstand Hold
10 Inchworms
1 minute Squat Hold
50 Flutter Kicks

Option B
5 Rounds for time of:
300 m Run
100 m Bear Crawl

Option C 
12 Rounds for Max Effort of 90 secs on/30secs off of:
8 DB/KB Single Arm Thruster Right Arm
8 DB/KB Single Arm Thruster Left Arm
Max effort in remaining time of burpees

note: If athlete has a Barbell do 16 total Thrusters

can't go wrong when being strong...

StrongwithPerry: 11 April 2020

"ZOOM-IN" at 09:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
03 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 4 April 2020

"ZOOM-IN at 10:00 h.!"

Option A

For time of:
3 rounds
20 Jumping Lunges
20 Single Arm Dumbbell/KB Snatch

then, perform 3 rounds of:
20 Jumping Lunges
20 Single Arm Dumbbell/KB Power Clean

then, perform 3 rounds of:
20 Jumping Lunges
20 Single Arm Dumbbell/KB Thrusters

Option B
4 Rounds for Time of:
50 Jumping Lunges
25 Pike Handstand Push Ups/ 7 Wall Walks/ 15 Handstand Push Ups

Option C
4 rounds for time of:
50 Jumping Lunges
30 Single Arm Odd Object/ DB/ KB Thrusters
25 Jumping Knee Tucks

can't go wrong when being strong...

StrongwithPerry: 4 April 2020

"ZOOM-IN" at 9:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
27 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 28 March 2020

Option A
3 rounds for time of:
1000 m Run
50 Burpees

Option B
Fight Gone Bad Style 6 rounds of:
1st minute: Push Ups
2nd minute: Odd Object (Jerry Can/Back Pack/DB/KB) Thruster
3rd minute: Handstand Push up/Pike Handstand Push Up
4th Minute: Burpees
5th minute: Rest

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

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
20 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 January 2020

A. Overhead Squat
6 | 3 | 2"

B. Five rounds for time of:
20 Calorie Row
10 Thrusters 50/35 kg

It’s Gymnasty

Gymnastics: 21 January 2020

A.Kipping Swing
4 | 3 | 1"

B. False Grip Bar hold
3 | ME | 2"

C1. Ring Row
C2. Dips
3 | 5-8 | 2"

D. Pike ups
4 | 10 | 1"

Power-Up

Powerlifting: 21 January 2020

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

B. Back Squat
3-5 | 6-10 | 3" in tempo 4-0-1-0

C1. Pull-up
1-3 | 10 | '60

C2. Dip
1-3 | 10 | '60

C3. Sandbag Squats
1-3 | 10 | '60

BENCHMARK
14 January 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 15 January 2020

A. Deadstop Deadlift
4 | 10 | 3"

FRAN

21-15-9 Reps, for time, of:
Thrusters 42.5/30 kg

Pull Ups


“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”—Greg Glassman, owner and founder of CrossFit Inc.

"Fran" is arguably the most famous of the original six CrossFit "Girls" WODs. It was first posted on the CrossFit Main Site as the workout of the day for November 21, 2004, but it was created by Glassman years earlier (in the 1970's) to help him build conditioning as a competitive gymnast.

A September 2013 CrossFit Journal article stated: "not only does ["Elizabeth," "Diane" and "Fran"] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athlete's handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends."

Watch "The Story of Fran."

Tips and Strategy: Prior to "3...2...1...GO!" pick a tough (yet realistic) rep scheme that allows you to go fast. If unbroken sets isn't appropriate for your fitness level yet, try this: Break the sets of 21 into 3 sets of 7 reps; break the sets of 15 into 2 sets of 8 and 7 respectively; and go unbroken on the sets of 9. Rest minimally during breaks.

Intended Stimulus: "Fran" should be fast and light. During the WOD, you should (at least once) wonder why the hell you agreed to this.

source: www.crossfit.com

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