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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.

BENCHMARK
21 September 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 22 September 2021

A. Turkish Get-ups 3 | 8L + 8R | '90

B. Tabata Hollow Rocks

Nancy

C. 5 rounds for time of:
400 m Run
15 Overhead Squats 43/ 30 kg

WOD
01 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 September 2021

A. Strict (weighted) Pull Ups
2-4| 8-12| '90 in tempo (2-0-x-1)

B. 5 Rounds for time of:

400 m Run
20 Toes to Bar

C. Accessory Work:

Lower Back tabata style 12 sets of 20 seconds
- bridges hold (voor de advenace on one leg)
- arch holds
- superman hold on knees; left arm right leg
- superman hold on knees; right arm left leg

Power-Up

Powerlifting: 2 September 2021

A. Clean Pull 5 | 3 | 2"

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

C1. Press 
3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Dips 
2 | ME | '90

WOD
26 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 August 2021

8 Rounds for time of:
200 m Run
6 HSPU's
4 Bar Muscle Ups
3 Squat/Power Clean 100/70 kg
Note: 34 minute Time Cap

WOD
22 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 August 2021

A. 0 - 16 Minutes to Establish a Heavy for the day of: 3 rep Back Squat
B. 16 - 20 Minutes - Back Squat @ 80% of Part A 2 | 3 | 2"

C. 3 Rounds for time of
15 Toes to Bar
15 Box Jumps
400 m Run

WOD
17 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 August 2021

Crossfit Games Event 10

For time of:
30 Toes to Bar
2400 m Run
30 Toes to Bar
2400 m Run
30 Toes to Bar
Time Cap 30 minutes

Level 3 - RX
Level 2 - 20 Toes to Bar/2000 m Run
Level 1 - 20 Toes to Bar/1600 m Run

WOD
13 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 August 2021

In teams of 6 pax
30 minute Waterfall Style of
1. 20/16 Echo Bike Cals
2. 15 Burpee Box Jump Overs 30/24 "
3. 300/275 Row
4. 30 Wall Balls
5. 400m Run
6. Rest
Note: Can not move to next movement until each movement pattern has been completed

Just lift odd shit

Strongman: 14 August 2021

A. Power Clean 3 | 5-7x1 | '30 | 3" @ 85%1RM

B. Yoke Press 5 | 5 | 3"

C. Buddy Wod
6 Rounds For Time of:
3-5 Back Squats @ 80%1RM
6-10 Sandbag Squats AHAP
20/18 Cal Echo Bike AFAP
Rest 3 min

note: You do 1 round, I do 1 round

WOD
12 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 August 2021

A. 12 minute AMRAP of:
10 Double KB Hang Clean and Jerks
200 m Run
5 Bar Muscle Ups

rest 3:00 minutes 

B. 12 minute AMRAP of:
10 Double Dumbbell Front Rack Squats
200 m Run
10 Handstand Push Ups

WOD
08 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 August 2021

A1. Push Press 5 | 6 - 8 | 0"
A2. Double Dumbbell Bent Over Row 5 | 10 - 15 | 3"

B. 2 Rounds for time of:
800 m Run
1000/900m Row
note: Time Cap 20 minutes

WOD
05 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 August 2021

4 Rounds of 4:30 on/1:30 off, of:
400 m Run
15 Deadlifts 100/75 kg
then in remaining time max effort Wall Balls
note: Athete to be doing Wall Balls at 4:00 mark

WOD
03 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 August 2021

A. Tempo Snatch Deadlift + Snatch Shrug + Power Snatch 7 | 1 | 2"

B. 21* 15* 9 of:

Overhead Squat 60/40 kg
Chest to Bar Pull Ups
*200 m Run after each set

note: 16 minute TC

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