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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
24 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 25 June 2022

 

"Mickey's goodbye WOD"

32 minute AMRAP In teams of 6 - Waterfall Style
1. 36/30 Ski Erg Calories
2. 18 Bar Muscle Ups
3. 20 Burpee Box Jump Over 30"/24 "
4. 18 Power Clean 70/45 kg
5. Run 400 m
6. Rest
*Athlete can't move to next station until all athletes have completed work

BENCHMARK
23 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 24 June 2022

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round.

WOD
22 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 June 2022

A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1 (last time... next week DB bench press)
A2. (kip) pull-ups 3-5| ME | 3"

B. for time:

*21*15*9* reps of
* = 400 m run + 2 rope climb ascents
dumbbell devils presses 2x 22,5/ 2x15kg
abmat sit-ups

It’s Gymnasty

Gymnastics: 23 June 2022

STRENGTH
5 sets of 3 strict ring MU
Scale: with jump Or: 3 strict ring pull ups+3 strict ring dips *Add weight if possible

SKILL
19' movement practice for the workout

WOD
3 sets of:
AMRAP 4'
20 chest to bar
20 kipping HSPU in the remaining time max reps bar muscle ups

Rest 90" between sets
*Scale reps if needed

Power-Up

Powerlifting: 23 June 2022

A. Slow Clean High Pull + Muscle Clean + Press 4 | 1+1+1 | 2" @ 80-85%

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C1. Dips 
3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 |8-15 L+R | 2"

WOD
21 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 June 2022

A. Deadlift 3-5 | 3-5 | 3"

B. Complete as many rounds as possible in 10 minutes of:

15 deadlifts 60/40 kg
15 hand-release push-ups

WOD
20 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 June 2022

A. strict press to push press 4 | 5+3 | 2"

B. pull-ups strict into kip
3 | ME + 3 | 2"

C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders

rest 2 minutes between rounds

It’s Gymnasty

Gymnastics: 21 June 2022

STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible

SKILL
12' to accumulate max handstand walk distance
Or obstacle course

WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees

Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees

Time cap 16'

Power-Up

Powerlifting: 21 June 2022

A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets

B. Victory Raise 
3 | 8-10 | 2"

C1. Push Press 
3-5 | 2-5 | 2" in tempo C-1-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo C-1-X-1

WOD
19 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 June 2022

A. Back Squat 3-5 | 3-5 | 3" tempo 1-0-1-0

B. For time: 
buy in: 800 m run

5 rounds of: 
10 thrusters 40/30 kg
15 toes to bar

buy out: 400 m run

WOD
18 June 2022 | by CrossFit Amsterdam

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

BENCHMARK
17 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 18 June 2022

"Poncho"

6 Rounds for Time (with a Partner)

Partner A:
6 Overhead Squats (135/95 lb)
6 Front Squats (135/95 lb)
6 Back Squats (135/95 lb)

Partner B:
6 Burpee Box Jump Overs (24/20 in)

Switch after every round.

 

BENCHMARK
16 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 17 June 2022

"Eva"

5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups

WOD
15 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 June 2022

A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"

B. 3 rounds each for time:

30 cal row
30 wallball shots
30 cal row

rest 2 minutes between rounds

Power-Up

Powerlifting: 16 June 2022

A. Hang Muscle Clean + Muscle Clean+ Press 4 | 1+1+2 | 2" @ 80-85%

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C1. Dips 
3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 | 8-15 L+R | 2"

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