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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.
LET’S GET PHYSICAL
WOD: 23 April 2021
For time of:
600m Run
60 Barbell Thrusters (20/15 kg)
30 Strict Pull Ups
60 Barbell Thrusters (20/15 kg)
600m Run
Time Cap 20 minutes
LET’S GET PHYSICAL
WOD: 22 April 2021
20 minute FGB Style EMOM of:
1st Minute: Alternating Single Arm Devils Press
2nd Minute: Double Under/Down Ups
3rd Minute: Alternating Reverse Dumbbell Stepping Lunge
4th Minute: Hand Release Push Ups
5th Minute: Rest
LET’S GET PHYSICAL
WOD: 21 April 2021
A1. Back Squat 6 | 3 | 0" in tempo 4 - x - 1 - 1
A2. Strict Pull Ups 6 | Max Effort | 3"
B. 30-20-10-20-30 Reps for Quality of:
Barbell Strict Press
Plank Position Alternating Knee to Elbow
Barbell Upright Row
Flutter Kicks
LET’S GET PHYSICAL
WOD: 20 April 2021
A1. 2 Push Press + 3 Push Jerk 6 | 1 | 0"
A2. L Sit 6 | 5 - 30 Seconds | 3"
B. 10 Rounds of:
200 m Run
Rest 1 minute between rounds
LET’S GET PHYSICAL
WOD: 19 April 2021
A. 17 minute AMRAP of:
30 Hang Power Cleans 40/30 kg
15 Push Ups
30 Front Squat 40/30 kg
15 Burpees
B. 4 rounds for Quality of:
10 Single Arm DB Upright Row (R)
10 Single Arm DB Upright Row (L)
20 Banded Tricep Extenstions
30 Banded Bicep Curls
30 sec Sideplank R
30 sec Sideplank L
Rest as needed between rounds
LET’S GET PHYSICAL
WOD: 18 April 2021
25 minute AMRAP of:
100 m DB Walking Lunge
20 Push Ups
25 Burpees/Burpees to Target
30 Alternating DB Hang Snatch
LET’S GET PHYSICAL
WOD: 17 April 2021
9 Rounds of 3 minutes on 1 minute off, for reps of:
Round 1
200 m Run Buy-In
Max effort Deadlift 80/60 kg in remaining time
Round 2
200 m Run Buy In
Max effort Double Dumbbell Shoulder to Overhead in remaining time
Round 3
200 m Run Buy In
Max effort Toes to Bar in remaining time
LET’S GET PHYSICAL
WOD: 16 April 2021
6 Rounds for time of:
10 Hang Squat Clean 60/45 kg
10 Lateral Burpees over the Bar
200 m Run
LET’S GET PHYSICAL
WOD: 15 April 2021
A. 20 Minute Alternating EMOM of:
1st Minute: Dumbbell Bench Press
2nd Minute: Echo Bike Calorie
3rd Minute: Double Dumbbell Front Rack Lunges
4th Minute: Rest
B. 6 Rounds of:
1 minute Burpees
1 minute Air Squats
1 minute Double Unders or Jumping Jacks
1 minute V-Ups or Sit Ups
1 minute Rest
