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Hello blog. Hello Wod.


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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.
LET’S GET PHYSICAL
WOD: 26 January 2023
A. Kettlebell Turkish Get Up 5 | 5 L and 5 R | 3"
B. 3 Rounds of 6 minutes on/2 minutes off
45/35 Calorie Ski
45/35 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20 "
Power-Up
Powerlifting: 26 January 2023
A. Front Squat
5 reps @ 70%
3 reps @ 80 %
1 rep @ 90 %
3 reps @ 85%
3 reps @ 85%
B1. Farmer Handle Deadlift 3 | 3-5 | 2"
B2. Bench Press 3 | 3-5 | 2"
C. Buddy WOD
200 Double Kettlebell Swings for time 2x24/16kg
EMOM 5x Shoulders to Overhead
LET’S GET PHYSICAL
WOD: 12 January 2023
A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Seated Dumbbell Z Press 5 | 20 - 40 Seconds | 0"
A3. Bench Press 5 | 8 | 3"
B. 4 Rounds of 4 minutes on/2 minutes off, of:
Round 1 and 3
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Row
then in remaining time max effort Ski Erg Calories
Round 2 and 4
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Ski Erg
then in remaining time max effort Row Calories
Power-Up
Powerlifting: 12 January 2023
A. Front Squat 3 | 5 | 3"
B. Farmer Handle Deadlift 3 | 5 | 3"
C. Buddy Wod
20 min AMRAP of:
Max Effort Bench Press @ 70%
50 m Sandbag Walk
2 min Rest
FITTEST
Buddies of the Box'22
Another Fittest of the Box is in the books! What a great day, with such a good vibe and heaps of PR's. We loved it! The box is still buzzing from this event. To join in on the buzzzz... check out these cool pictures so you can re-live that day. More pics of the event can be found on our Facebook-pa...
LET’S GET PHYSICAL
WOD: 15 December 2022
A. 15 minutes to find a heavy Bench Press for the day
B. Bench Press @ 80% of Part A 30 reps for time
C. 20 Minute AMRAP of
20 Calorie Row
5 Wall Walks
20 PVC Sit Ups
50 Double Unders
Power-Up
Powerlifting: 15 December 2022
A. Turkisch Get-up 5 | 3L/R | 2"
B. Deadlift Build up to a 3 RM
C. Buddy WOD
3 rounds for time of:
10 Ground to Overhead @ BW
20 Strict Pull-up
30 Double KB Front Squats 2X 24/16
2min Rest
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: 12 November 2022
Bring a Friend Day
Buddy WOD, for time:
Buy in: 1500/ 1200 m Row
then, perform 2 rounds of:
20 Box Jumps
30 Russian Kettlebell Swings
40 Push-ups
50 Wallballs
Buy out: 36 synchronised Burpees
LET’S GET PHYSICAL
WOD: 5 November 2022
In Partners
30 Rounds for time of:
1 Rope Climb
3 Thrusters 80/60 kg
6 Burpee Box Jump Overs 30/24 "
LET’S GET PHYSICAL
WOD: 23 July 2022
A. 15 minutes of (free) handstand practise
Buddy WOD, you go, i go
B. 30-20-10-20-30 reps for time of:
cal row
wallball shots
burpees over the rower
LET’S GET PHYSICAL
WOD: 16 July 2022
Buddy WOD
Run to the track!
buy in: 400 m lunges you go, i go, then
Buddy 1 starts, after the run Buddy 2 to starts with the same round
20 squats
200 m run (half a round of the track)
40 squats
200 m run
60 squats
200 m run
80 squats
200 m run
100 squats
400 m run!
