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Hello blog. Hello Wod.


This is us
Together we are
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.

Wishing you all a Merry, Merry Christmas! Up the calories for now... so we can burn them later ;)Have fun!
LET’S GET PHYSICAL
FINAL WOD-4 Buried Alive
Here it is! The Final WOD of the day!
Which Buddies will be the Fittest of the Box?!
This workout consists out of two parts, A and B. It will be quite a challenge and a spectacle to see.
"WOD-4 BURIED ALIVE"
A. 7 minute AMRAP of:
12 Cleans
12 Synchronised Burpees over the Barbell
12 Synchronised Alternating Hang Dumbbell Snatches
2 minutes Rest
B. 3 minutes to find your 1RM Clean
Fittest Buddies of the Box
WOD-3 Grip'n Hell Fire
On to workout number 3 of the day!
After this one, there will be a cut off...
The top 5 of both RX and Scaled division will move on to the last and final WOD!
"WOD-3 GRIP'N HELL FIRE"
You do 1 minute, I'll do 1 minute of work
3x 4 minute EMOM's (12 minute total) of:
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
RX:
♀♀ 14 lbs | 09 foot target
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target
♂♂ 20 lbs | 10 foot target
SC:
30 Single Unders/ 12 Wallballs/ Knee raises
30 Single Unders/ 12 Wallballs/ Pull-ups
30 Single Unders/ 12 Wallballs/ C2B
♀♀ 14 lbs | 09 foot target
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target
♂♂ 20 lbs | 10 foot target
Fittest Buddies of the BOX
WOD-2 Double Trouble
Let's synchronise for this one...
"WOD-2 DOUBLE TROUBLE"
30-20-10 reps for time of:
Duo Deadlifts
Synced Box Jumps
RX:
♀♀ 110 kg | 50 cm
♀♂ 130 kg | 50 | 60 cm
♂♂ 150 kg | 60 cm
SC:
♀♀ 090 kg | 50 cm
♀♂ 110 kg | 50 | 60 cm
♂♂ 130 kg | 60 cm
LET’S SET THE BAR
Benchmark: 18 November 2022
A. Find a heavy Squat Clean for the day in 25 minutes
Randy
B. For time of:
75 Power Snatches
♀ 55 lb. ♂ 75 lb.
LET’S SET THE BAR
Benchmark: 29 December 2021
"CrossFit Total"
The sum of each best lift of:
-Back Squat
-Shoulder Press
-Deadlift
Attempt each lift 3 times. The weight must increase after each
successful attempt at each movement. The weight may not be
decreased after the first attempt. A failed rep counts as an attempt.
Take the Back Squat and Shoulder Press (aka: Strict Press) from
the weight rack.
2020 Crossfit Games, Crossfit Total individual results:
Adler (T) 1244 (S) 475 (P) 207 (DL) 567
Fraser 1237/492/210/535
Ohlsen 1200/455/205/540
Kwant 1196/460/207/525
Medeiros 1192/480/175/537
Toomey (T) 890 (S) 335 (P) 140 (DL) 415
Wells 884/315/137/432
Pearce 764/275/157/335
Adams 712/265/127/327
Davidsdottir 701/269/137/295
