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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
16 January 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 17 January 2022

A. Cluster Back Squats 2 | 7x2 '20 | 3"

B. Snatch grip Deadlift
2 | 5 | 2" in tempo 3-1-3-1

" Loredo "

C. 6 rounds for time of:
24 air squats
24 push ups
24 walking lunges
400 m Run

WOD
07 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 January 2022

Buddy WOD
30 minute Every Minute On  the Minte of:

0-10 minutes
odd: athlete nr.1 performs a 2x50 m Sprint and ME Burpees
even: athlete nr.2 performs a 2x50 m sprint and ME Burpees

10-20 minutes
odd: athlete nr.1 performs a 2x25 m Walking Lunges and ME Squats
even: athlete nr.2 performs a 2x25 m Walking Lunges and ME Squats

20-30 minutes
odd: athlete nr.1 performs a 2x12.5 m Hswalk and ME Push-ups
even: athlete nr.2 performs a 2x12.5 m Hswalk and ME Push-ups

WOD
06 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 January 2022

A. Snatch Complex in Clustersets 3 | 5x1 '20 | 3", of:
1 Drop Snatch
1 Overhead Squat

B. For time:

21-15-9 reps of
Dumbbell Snatches (L+R =1 rep)
Burpees over the Dumbbell

C. HOME APPROVED WOD

for time:
30-27-24-21-18-15-12-9-6-3 reps of Lunges
20-18-16-14-12-10-8-6-4-2 reps of Push-ups
10-9-8-7-6-5-4-3-2-1 reps of V-ups

WOD
01 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 January 2022

A. Kettlbell Halo's 2 |6L + 6R| '30

B. Kettlebell Windmill 3 | 5L + 5R| '60

C. Seated on 1 knee Kettlebell Presses 3 | 5-8 | 2"

D. Buddy WOD, For time:
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
--------------------------------------

E. HOME APPROVED WOD
Bodyweight Split Squat 3 |8L + 8R| '60

Accumulate a 3 minute Handstand (wall) Hold

12 minute EMOM of:
odd minute: 12 Jumping Lunges ( L+R=1, switch legs in air)
even minute: 10 Hand released Push ups

BENCHMARK
27 December 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 28 December 2021

A. Split Squat 2 |8L+8R|'90

B. Kettlebell Windmill
4 |5L + 5R| '60

"the Odd Run"

C. For time:
800 m Run
400 m Backwards
400 m Ammobox
400 m Log
400 m Jerrycan
400 m Backwards
800 m Run
-----------------------------

D. HOME APPROVED WOD
Negative Push-ups 3-5 |8-12| '90 in tempo 10-1-X-1

16 minute EMOM of:
odd minute: 16 Jumping Lunges (switch in the air)
even minute: 8 Burpees

WOD
22 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 December 2021

A. Power Cleans 3 | 2 | 2"

B. Front Squats 3-5 | 3-5 | 3"

C. For time 21-15-9 reps of:

Double Kettlebell/ Double Dumbbell Front Rack Stepping Lunges (L+R=1)
Double Kettlebell/ Double Dumbbell Devils Press
----------------------------------------------------------------

*D (HOME-APPROVED WOD)
D1. Bodyweight Good Mornings (hands folded, prison-style behind head) 3 | 15 | 0
D2. Tuck Jumps 3 | 10 | '90

For time 21-15-9 Reps of:
Broad Jumps
Hand Released Push-ups

WOD
21 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 December 2021

A1. Press 3-5 | 3-5 | 0
A2. Bent over Barbell Row (supinated grip) 3-5 | 5-8 | 3"

B. 5 rounds for time of:

15 Double Kettlebel/ Double Dumbbell Thrusters
10 Strict Pull-ups
----------------------------------------------------------------

*C. (HOME-APPROVED WOD)
(strict) Handstand Push-ups 3-5 | 3-5 | 2"

5 Rounds for time of:
10 Burpees
10 V-ups
10 Jumping Lunges (L+R=1)

WOD
27 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 November 2021

A. Muscle up practise

B. 5 rounds for time of:

15 m. Dumbbell Front-Rack Lunges
20 Pull-ups

WOD
04 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 November 2021

A. Front Rack Staggerd Lunges 3-5 | 8-12 | 2"

B. *21*15*9*
Ring Dips
Burpee Box Jump-overs
Jumping Lunges (L+R=1)
*= 1 Rope Climb

WOD
02 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 November 2021

A. One leg Box Squat 3-5| 5-8 | 2"

B. 4 Rounds for time, of:

60 Double Unders
30 Alternate Stepping Lunges
15 Devils Presses 22,5/ 15 kg

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