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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.
LET’S GET PHYSICAL
WOD: 19 June 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 minute Snatch Complex of:
Hang Snatch
Snatch
C. For time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
timecapped at 15 minutes
LET’S GET PHYSICAL
WOD: 3 June 2022
A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch
B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1
C. In Buddies!
5 rounds
1 minute on/ 1 minute off, of:
max effort cal echo-bike
rest 2 minutes
5 rounds
1 minute on/ 1 minute off, of:
max effort cal ski-erg
(buddy 1 works 1 minute, then buddy 2 works in the other minute)
LET’S GET PHYSICAL
WOD: 1 June 2022
A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 3 | 3-5 | 3"
C. 3 rounds of:
1 minute on/ 1 minute off, of:
20 double unders
max effort pull-ups
rest 2 minutes
4 rounds of:
1 minute on/ 1 minute off, of:
30 double unders
max effort push-ups
LET’S GET PHYSICAL
WOD: 27 May 2022
A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch
B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1
C. for time:
200 m Run
21 Snatches
200 m Run
15 Snatches
200 m Run
9 Snatches
200 m Run
3 Snatches
200 m Run
LET’S GET PHYSICAL
WOD: 25 May 2022
A. 10 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 3 | 3-5 | 3"
C. 4 rounds of:
3 minutes row for cal
2 minutes ski-erg for cal
1 minute rest
LET’S GET PHYSICAL
WOD: 22 May 2022
A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch
B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1
C. 15 minute EMOM of:
1 Snatch, build up in weight
LET’S GET PHYSICAL
WOD: 18 May 2022
A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 4 | 3-5 | 3"
C. 21-15-9 reps for time of:
Cal row
Toes to Bar
Squat cleans 60/40 kg
LET’S SET THE BAR
Benchmark: 13 May 2022
"Bearcomplex"
A. 5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
B. and let's finish off with a surprise finisher!
LET’S GET PHYSICAL
WOD: 11 May 2022
A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch
B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1
C. Complete as many rounds as possible in 10 minutes of:
3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.
LET’S GET PHYSICAL
WOD: 8 May 2022
A. Handstand Walk practise
B. Clean Complex of @70%:
1 High Hang Clean
1 Hang Clean
1 Clean
C. AMRAP 15 minutes
5 Power Cleans 70/45 kg
10 Handstand push ups
15 V-Ups
