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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
15 May 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 May 2021

A. 10 Minute AMRAP of:
10 KB Hang Clean and Jerk (R)
10 KB Hang Clean and Jerk (L)
10 Strict Pull Ups

B. 10 Minute AMRAP of:
200 m Sandbag Bearhug Walk
20 Air Squats

C. 10 Minute AMRAP of:
100 m KB Waiters Walk (R)
100 m KB Waiters Walk (L)
10 Tire Flips

note: 3 minutes rest between AMRAP's

WOD
09 May 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 May 2021

A. Front Squat 5 | 8 | 3"
note: 72% of previous 4 rep max

B. 40 - 30 - 20 - 10 Reps for Time of

Alternating Dumbbell Hang Clean and Jerk
Burpees
Toes to Object
Single Leg Shoot Through

WOD
29 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 April 2021

A. 5 x Every 4 minutes on the minute - Big Clean Complex
High Hang Clean
Hang Clean + Squat Clean
Push Press
High Hang Clean
Hang Clean + Squat Clean
Push Jerk
High Hang Clean
Hang Clean + Squat Clean
Split Jerk
Note: Barbell isn't put down once it is picked up

B. 15 minute AMRAP
35 Double Unders
25 Air Squats
15 V Sit Ups
5 Double Dumbbell Devils Press

WOD
26 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 April 2021

HAPPY KINGSDAY!
Partner 32 minute AMRAP of:

Buy in: 54 Burpees Each (King is 54)
then in remaining time AMRAP of:
5 KB Hang Clean and Jerk (L)
5 KB Hang Clean and Jerk (R)
10 Push Ups
15 Kettlebell Swings
20 KB Goblet Squats
Partner 1 to Run 400 with Sandbag

WOD
08 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 April 2021

A. 6x every 3 minutes on the minute - Big Clean Complex
High Hang Clean
Hang Clean Clean
Push Press
High Hang Clean
Hang Clean Clean
Push Jerk
High Hang Clean
Hang Clean Clean
Split Jerk
Note: Barbell isn't put down once it is picked up

B. 15 minute FGB Style of:

1st minute - Alternating DB Front Rack Lunges
2nd minute - Burpee to Target
3rd minute - Rest

WOD
04 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 April 2021

30 minute AMRAP of:
100 Alterating Dumbbell Hang Clean and Jerk 22.5/ 15 kg
400 m Dumbbell Front Rack Carry
10 Wall Walks
400 m Dumbbell Front Rack Carry
50 Dumbbell Goblet Squats
400 m Dumbbell Front Rack Carry

WOD
08 January 2021 | by CrossFit Amsterdam

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

WOD
03 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 December 2020

"Mash Up Friday"
Part A - Crossfit Open 18.1 - 20 minute AMRAP of:
8 Toes to Bar
10 Alternating Dumbbell Hang Clean and Jerk 22.5/ 15 kg
14/ 12 Calorie Row

rest 4 minutes

Part B
8 minutes to find a heavy Squat Clean and Jerk

WOD
24 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 October 2020

FGB Style;
2:15 minutes on/ 0:45 seconds off, for 3 rounds:
1st minute: Sled Drag
2nd minute: Alternating Dumbbell Hang Clean and Jerk 22.5/ 15 kg
3rd minute: Ski Erg Calories
4th minute: Burpee over Parallel Bar

note: Work in groups of 4

WOD
18 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 August 2020

A. 18 minutes to Establish your heaviest complex for the day of:
1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean

B. 3 x 5 minute AMRAP's, ascending in Reps (2,4,6,...etc.), of:
Power Cleans 60/ 40 kg
Burpee Box Jump Overs 24/ 20 inch

note: Rest 2 minutes after each AMRAP

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