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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
12 January 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 January 2022

A. Dumbbell Bench Press 3-5 |5-8| 2"

B. Dumbbell Rows
3 |8-12| '90

"Black Jack"

C. For time:
20 Push ups, 1 sit-up
19 Push ups, 2 sit-ups
18 Push ups, 3 sit-ups
continue this pattern untill
2 Push ups, 19 Sit-ups
1 Push up, 20 Sit-ups

Black jack = 21 reps

WOD
05 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 January 2022

A. Dumbbell Bench Press 3-5 |5-8| 2"

B. Dumbbell Rows
3 |8-12| '90

C. 5 rounds for time of:
200 m Run
40 Squats
20 Push-ups
10 strict Pull-ups
5 strict Handstand Push-ups

C. HOME APPROVED WOD

for time:
Run 1,6 km
50 Burpees
Run 1,6 km

WOD
29 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 December 2021

A1. Dumbell Bench Press 3-5 |8-12| 0
A2. Strict Pull-ups 3-5 |ME| 2"

B. For time:

50 Dumbell/ Kettlebell Snatches
50 Push Ups
50 Dumbell/ Kettlebell Clean and Jerks
50 Burpees
50 Dumbell/ Kettlebell Thrusters
Use 1 Dumbbell 22,5/ 17,5 kg
----------------------------------------------

C. HOME APPROVED WOD
1. Accumulate 3 minutes of a Handstand Hold

2. Glute Bridges 3 | 15 | '30

3. For time:
300 Squats
200 Sit-ups
100 Push-ups

WOD
23 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 rounds of 3 minutes of:
2x 100m Sandbag Bearhug Carry
Max effort Burpees over the Sandbag

rest 1 minute between rounds
-----------------------------------------

*C. (HOME-APPROVED WOD)
1. Accumulate 5 minutes of a plank hold

2. Explosive Push-ups
4 | ME | '90 in tempo 1-4-X-0
(1 second down, 4 seconds hold in bottem position, X = as explosive as possible up, 0 seconds on top)

3. 4 rounds of 3 minutes of:
75 Double Unders
Max Effort Burpees over the Jump Rope

rest 1 minute between rounds

WOD
15 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl

WOD
15 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl

WOD
15 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. Complete as many rounds as possible in 20 minutes of:

50 double-unders
30 meter walking lunge
30 meter bear crawl

WOD
08 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 5 Rounds for time of:

10 Cal Ski-erg
10 Curtis P's (=1 Power Clean, 1 Lunge each leg, 1 Push Press) 40/30 kg
10 Burpees over the Bar

WOD
01 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 minute AMRAP of:

5 Cal Echo Bike (only use of arms)
10 Push-ups

3 minutes rest

4 minute AMRAP of:

10 Cal Ski-erg
10 Toes to Bar

3 minutes rest

4 minute AMRAP of:

15 Cal Row
10 Box Jumps 60/50 cm

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DROP IT LIKE IT'S HOT
29 November 2021 | by CrossFit Amsterdam
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