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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
03 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 August 2021

A. Tempo Snatch Deadlift + Snatch Shrug + Power Snatch 7 | 1 | 2"

B. 21* 15* 9 of:

Overhead Squat 60/40 kg
Chest to Bar Pull Ups
*200 m Run after each set

note: 16 minute TC

WOD
02 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 August 2021

A1. 1 Clean Pull + 1 Hang Squat Clean + 2 Squat Cleans 6 | 1 | 2"

B. 5 rounds for 2 minutes on/ 2 minutes off, of:
8 Double Dumbbell Devils Press
then max effort Ski Erg Calories

Power-Up

Powerlifting: 3 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 
2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 
3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90

It’s Gymnasty

Gymnastics: 3 August 2021

A. Strength Conditioning / Push-Pull Strength work
On every 30 seconds 6 rounds (17 minutes total:
0-30 sec.: 1-3 Strict Pull-ups
30-60 sec.: 1-3 Strict HSPU (scale parallete push-ups) 
60-90 sec.: 3 Strict Toes to Bar
90-120 sec.: 3-5 Strict (Ring) Dips

note: rest 60 seconds between sets. 

B. Spend 5-10 minute working on your Kipping/Butterfly Technique

C. WOD
10...1 Kipping Chest to Bar (scale 1: Kipping Pull Ups, scale 2: Pull to eye height)
3 Wall Walks after every round 

Timecap 12 minutes

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DROP IT LIKE IT'S HOT
02 August 2021 | by CrossFit Amsterdam
WOD
01 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 August 2021

A. 1 Front Squat + 2 Back Squat 6 | 1 | 3"

B. 42 - 30 -18 Reps for time of:

Calorie Row
Alternating Dumbbell Hang Snatches 22.5/15 kg

WOD
31 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 August 2021

A. Skin the Cat 6 | 3 | 2"

B. 5 Rounds for time of:
40 Double Unders
10 Shoulder to Overhead 50/35 kg
10 Toes to Bar

WOD
30 July 2021 | by CrossFit Amsterdam

Buddy-up!

WOD: 31 July 2021

Buddy WOD
35 Minute AMRAP of:
100 Calorie Row
80 Wall Balls
60 Hang Power Snatch
40 Burpee Box Jump Overs

Just lift odd shit

Strongman: 31 July 2021

A. Turkisch Get-Up 5 | 2L+2R | 2"

B. Zercher Squat 3-5 | 3-5 | 3" in tempo 4111

C. Buddy WOD
10 Rounds For Time of:
12 Deadlifts 70/50kg
9 Hang Power Cleans
6 Jerks

note: You do a round, I do a round

WOD
29 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 July 2021

32 minute EMOM of:
1st minute: 5 - 8 BMU/Chest to Bar/Pull Ups
2nd minute: 16/12 Cal Echo Bike
3rd minute: 60 Double Unders
4th minute: 5 Deadlifts 120/90 kg
note: Work in groups of 4 athletes

WOD
28 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 July 2021

A1. Strict Press 5 | 6 - 8 | 0"
A2. Single Leg Dumbbell RDL 5 | 8L + 8R | 3"

B. Alternating 18 minute EMOM of:
1st minute: 45 sec Chin Hold over Bar
2nd Minute: 12/10 Cal Row
3rd minute: 45 second Handstand hold against wall
4th minute: 12/10 Cal Ski Erg
5th minute: Hanging Tuck Hold
6th minute: 10 x 10m Shuttle Runs

Power-Up

Powerlifting: 29 July 2021

A. Front Squat 1-3 | 5-8 | 3" in tempo 4-0-1-1

B. Deadlift 
1-3 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 
3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1

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DROP IT LIKE IT'S HOT
28 July 2021 | by CrossFit Amsterdam
BENCHMARK
27 July 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 28 July 2021

A. 2 Clean Pulls + 2 Squat Cleans 6 | 1 | 3"

Crossfit Open 11.5

B. 20 minute AMRAP of:
5 Power Clean 60/40 kg
10 Toes to Bar
15 Wall Balls

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