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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
21 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 September 2019

A. Snatch Pull
5 | 2 | 2"

B. Snatch Pull + Snatch
6 | 1 | 2"

C. 6 minute EMOM:
1 Squat Snatch

D. 9 minute AMRAP of:
3 Power Snatches 50/35 kg
6 Bar Facing Burpees

WOD
20 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2019

In Groups of 3 pax
For time:

800 m Run
Power Clean*
Front Squat*
Shoulder to Overhead

note: rep range and weights change each round
Round 1: 60 reps at 40/30 kg
Round 2: 50 reps at 50/35 kg
Round 3: 40 reps at 60/40 kg
Round 4: 30 reps at 70/45 kg

Just lift odd shit

Strongman: 21 September 2019

A. Power Clean + Push Press
Find 1RM, then 5 | 2 | 2” @ 90%

B. Front Squat
3-5 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Crusher:
-100x Bench Press @ 70% 1RM
- EMOM 5 Sandbag over Shoulde

WOD
19 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2019

A. Deadlift
3 | 10 | 3"

B. 3 Rounds for time of:
400 m Row
15 Sumo Deadlift High Pull 50/35 kg
15 Burpee Box Jump-overs

WOD
18 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 September 2019

Have you signed up for the CrossFit Open yet? 

https://games.crossfit.com/ 

A. 14 minutes to Establish a Heavy Complex for the day of:
2 Hang Squat Snatches + 3 Overhead Squats

B. For time of:
1600 m Run
50 Pull-ups
50 Box Jump-overs 24/20 inch

Power-Up

Powerlifting: 19 September 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

WOD
17 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 September 2019

A. Alternating Back Rack Reverse Stepping Lunge
3 | 12 | 2" (6 Left / 6 Right)

B. 3 minutes on / 3 minutes off for 5 rounds:
- 15 Wall Balls
- 15 Calorie Rowing
in remaining time perform Max effort of: Power Cleans 60/40 kg

note: score is total number of Power Cleans performed

WOD
16 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 September 2019

A. Weighted Strict Pull-ups
4 | 8 | 2 "

B. Weighted Strict Dips
4 | 5 | 2 "

C. 4 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

Power-Up

Powerlifting: 17 September 2019

A. Shoulder Press
3-5 | 1-3 | 3” in tempo C-1-X-1

B. Back Squat
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Paralette Push-ups
3-5 | 8-12 | 2” in tempo C-1-X-1

C2. Seal Row
3-5 | 8-12 | 2” in tempo C-1-X-1

WOD
15 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2019

A. Alternating 12 min EMOM of:
On the Odd minutes perform: 3 x Front Squats
On the Even minutes perform: 6 x Back Squats

note: go heavier than previous week

B. 12 minute AMRAP of:
15 Thrusters 40/30 kg
30 Double Unders
15 Chest to Bar Pull Ups
30 Double Unders

WOD
14 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2019

A. 16 minute alternating EMOM of:
1st minute: 10 Ring Dips
2nd minute: Sandbag Throw over the Shoulder
3rd minute: 3 Rope Climbs
4th minute: Rest

B. 16 minute alternating EMOM of:
1st minute: 50 Double Unders
2nd minute: 15 Double Dumbbell Power Clean 22.5/15 kg
3rd minute: 15 Double Dumbbell Push Press 22.5/15 kg
4th minute: Rest

WOD
13 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 September 2019

Buddy WOD

36 minute AMRAP of:
20 Calorie Row
15 Thrusters 40/30 kg
200 m Run

note: You Go, I Go for each exercise

WOD
12 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 September 2019

A. Power Clean
5 | 3 | 2"

B. For time:
21 Hang Power Cleans 70/40 kg
21 Burpee Box Jump-overs 24/20 inch
15 Hang Power Cleans 70/40 kg
15 Burpee Box Jump-overs 24/20 inch
9 Hang Power Cleans 70/40 kg
9 Burpee Box Jump-overs 24/20 inch

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