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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
06 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 December 2022

A. Power Clean Waves 3 sets 5-4-3
rest 1:30 between sets and waves
Increase weight each set

B. For time of
60 Bar Facing Burpees
30 Overhead Squats 50/35 kg
15 Bar Muscle Ups

Slow is smooth, smooth is fast

Olympic Weightlifting: 7 December 2022

"Contact & Transition"

A. Muscle Clean + Front Squat 
5 x ( 3 + 3)

B. Clean Pull + Tall Clean 5 x (1 + 3)

C. High Hang Clean, Hang Clean, low hang Clean, Clean 
Build To A Heavy Complex

D. High Hang Clean + Paused Split Jerk 
5 x ( 3 + 2)

WOD
05 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 December 2022

A. Low Hang Snatch 5 | 3 | 2"

B. Low Hang Snatch + Overhead Squat 5 | 1 | 90"

C. 15 minute AMRAP of:
5 Wall Ball
5 Kettlebell Swing
5 Box Jumps
*Add 5 Reps each round

Power-Up

Powerlifting: 6 December 2022

A. Back Squat
Set 1: 5reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 1 rep @ 90%
Set 4: 3 reps @ 85%
Set 5: 5 reps @ 80%
* all in controlled slow eccentrics

B. Deadlift 3 | 5 | 3"@75%

C1. 1.5 Bench Press5 | 3-5 | 2"
C2. Gorilla Row 5 | 10 | 2"

WOD, CrossFit, CrossFit Motivation, Motivational Quote, Amsterdam, Community, Athlete, CFA, CrossFitAmsterdam, oudzuid, karperweg39, fitness, fitness motivation, Amsterdam CrossFit, Fit Quote, Fit Quote BACK, Gym, Workout, get fit, bestcommunityever, fitf
DROP IT LIKE IT'S HOT
05 December 2022 | by CrossFit Amsterdam
WOD
04 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 December 2022

A. Find a heavy 5 rep max Front Squat

B. 4 Rounds of 3 minutes on/1 minute off
250/200 m Row
20 Alternating Dumbbell Snatches 22.5/15 Kg
then in remaining time max effort Chest to Bar Pull Ups

WOD
03 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 December 2022

5 Rounds for time of
400m Run
20 Wall Balls
10 Double Dumbbell Box Step Over 22.5/15 kg
*Time Cap 24 minute

Slow is smooth, smooth is fast

Olympic Weightlifting: 4 December 2022

"Patience & Timing"

A. Paused Snatch Deadlift 3 x 5

B. Snatch Grip Romanian Deadlift (With Tempo) 5 x 3-5

C. Paused Power Snatch + OHS 5 x (2 + 2)

D. Paused Snatch + OHS Build to 70% of 1RM

WOD
02 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 December 2022

Buddy Saturday! 

30 minute AMRAP Buddy WOD of:
50 Calorie Row
60 Deadlifts 100/70 kg
50 Calorie Row
50 Power Cleans 80/60 kg
50 Calorie Row
40 Overhead Squats 60/45 kg
50 Calorie Row
30 Shoulder to Overhead 60/45 kg

friday, jeej friday, puree friday, cfa, crossfit, crossfitamsterdam
DROP IT LIKE IT'S HOT
02 December 2022 | by CrossFit Amsterdam
BENCHMARK
01 December 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 2 December 2022

Fays Birthday WOD

12 minute AMRAP of:
6 BMU
12 Deficit Handstand Push Ups
31 Double Unders

rest 4:00

12 minute AMRAP of:
6 Ring Muscle Ups
12 Handstand Walk
31 Double Unders

WOD
30 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 December 2022

A1. Elevated Feet Ring Row 5 | 8 - 12 | 0"
A2. Bottom of Ring Hold 5 | 20 - 40 Seconds | 0
A3. Top of Ring Hold 5 | 10 - 20 Seconds | 0
A4. Max Effort Ski Erg 5 | 30 seconds | 3"

B. 20 Minute FGB Style of:

1st minute: Calorie Row Erg
2nd minute: DB Bench Press
3rd minute: Alternating Leg V Sit Up
4th minute: Rest

Power-Up

Powerlifting: 1 December 2022

A. Atlasstone on the Box 10EMOM 2 reps

B. Push Press 
3 | 3-5x1 | 30-40' | 3"@85-90%

C. Zecher Pause Squat 
3 | 3 | 2" @ 90%5RM

D. Farmers Walk 
10 rounds of: 2x 10m @ 1.5x BW
Note: You go I go

E. Dead Hang

Try to beat previous time

WOD, CrossFit, CrossFit Motivation, Motivational Quote, Amsterdam, Community, Athlete, CFA, CrossFitAmsterdam, oudzuid, karperweg39, fitness, fitness motivation, Amsterdam CrossFit, Fit Quote, Fit Quote BACK, Gym, Workout, get fit, bestcommunityever, fitf
DROP IT LIKE IT'S HOT
30 November 2022 | by CrossFit Amsterdam
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