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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
Home WOD: 15 January 2021
A. 5 Rounds 3 minutes on/ 1 minute off, of:
8 Toes to Object
8 Burpees
8 Object R Arm Thruster
8 Object L Arm Thruster
B. 5 Rounds 3 minutes on/1 minute off, of:
8 Toes to Object
8 Burpees
8 Single Arm Prisoner Squat (L)
8 Single Arm Prisoner Squat (R)
be comfortable with the uncomfortable…
Mobility: 15 January 2021
"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
Don't worry if you missed out... All sessions will be recorded!
LET’S GET PHYSICAL
Home WOD: 14 January 2021
A1. Tempo Single Leg Romanian Deadlift
10 | 16 | 2"
note: 8 L/ 8 R and use DB/ KB if available
A2. Half Kneeling Single Arm Press
10 | 16 | 2"
note: 8 L/ 8 R and use DB/ KB if availablee
C. Thors Runday
3 sets of
2:30 @ moderate pace
1:00 @ rest
2:30 @ moderate pace
1:00 @ rest
1:00 @ fastest pace
1:00 @ rest
2:00 @ easy pace
then, perform3 sets of:
0:30 Maximum effort
0:30 Easy Jog
0:20 Maximum effort
0:40 Easy Jog
0:10 Maximum effort
0:50 Easy Jog
2:00 @ easy pace
LET’S GET PHYSICAL
HOME WOD: 13 January 2021
10 minute AMRAP of
Ascending reps 2,4,7,8,10...etc
Burpees
Jump Squats
V-Ups
rest 2:00, then at 12:00 mark perform for time
50 Burpees
50 Jump Squats
50 V-Ups
LET’S GET PHYSICAL
Home WOD: 12 January 2021
Tabata This
Hollow Rocks
Flutter Kicks
Oblique Reaches (L)
Oblique Reaches (R)
Push Ups
be comfortable with the uncomfortable…
Mobility: 12 January 2021
"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
Don't worry if you missed out... All sessions will be recorded!
LET’S GET PHYSICAL
Home WOD: 11 January 2021
A1. Tempo Bulgarian Split Squat 3-1-3-1 (Use Couch/chair)
8 | 16 | 2"
A2. Tempo Squat 5 - 2 - 2 - x
5 | 12 | 2"
Note 8 L/8 R and use DB/KB if available
LET’S GET PHYSICAL
Home WOD: 10 January 2021
*No Zoom sessions on Sundays
A. |Odd object|
10 Rounds for Quality of:
20 Bent Over Rows (10 L/ 10 R DB's/ Barbells/ Jerry Can)
20 Odd Object Good Mornings (DB's/ Barbells/ Band)
60 second Squat Hold
Rest as needed between rounds
B. |Bodyweight|Sunday Runday
4 Sets of
2:30 @ Moderate Pace
2:00 @ Easy Pace
1:00 @ Fast Pace
2:00 @ Easy Pace
0:30 @ Sprint Pace
2:00 @ Easy Pace
LET’S GET PHYSICAL
HOME WOD: 9 January 2021
A. |Bodyweight|
12 Rounds 1:30 on/ 0:30 off, for Reps of:
10 Up Downs
20 Jumping Lunges
Then max effort Jumping Squats
B. |Odd object|
12 Rounds 1:30 on/ 0:30 off, for Reps of:
10 Alternating Kettlebell/Dumbbell Hang Clean and Jerk
20 Jumping Lunges
Then max effort Jumping Squats
C. |Barbell option|
12 Rounds 1:30 on/ 0:30 off, for Reps of:
10 Barbell Deadlift
20 Jumping Lunges
Then max effort Jumping Squats
LET’S GET PHYSICAL
HOME WOD: 8 January 2021
"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
A. |Bodyweight option| 20 minute EMOM of:
25 Double Unders/ 25 Jumping Jacks
remaining minute is max effort of Burpees
Note: Score is total Burpees
B. |Odd object| 20 minute EMOM of:
25 Double Unders/25 Jumping Jacks
remaining time Single Arm Alternating Devils Press
Note: Score is total Devils Press
C. |Barbell option| 20 minute EMOM of:
25 Double Unders/25 Jumping Jacks
remaining time Shoulder to overhead
Note: Score is total Shoulder to overhead
be comfortable with the uncomfortable…
Mobility: 8 January 2021
"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
Don't worry if you missed out... All sessions will be recorded!
LET’S GET PHYSICAL
Home WOD: 7 January 2021
"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
A1. Bulgarian Split Squat in tempo 3-1-3-1 (Use Couch/chair)
A2. Single Leg Romanian Deadlift in tempo 3-1-3-1
10 | 16 | 2"
note: 8 L/ 8 R and use DB/KB if available
B. Thors Runday
6 sets of:
2:00 @ Moderate Pace
0:30 @ Walking Pace
rest 3:00 then perform
3 sets of
1:30 @ moderate pace
1:00 @ rest
1:30 @ fast pace
1:00 @ rest
1:30 @ fastest pace
1:00 @ rest
2:00 @ easy pace
LET’S GET PHYSICAL
Home WOD: 6 January 2021
A. |Bodyweight option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Mountain Climbers
30 Burpees
B. |Odd weight option|18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Double Dumbbell/Kettlebell Thruster
30 Burpees
C. |Barbell option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Overhead Squats
30 Burpees
be comfortable with the uncomfortable…
Mobility: 6 January 2021
"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
Don't worry if you missed out... All sessions will be recorded!
