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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
31 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 February 2023

A. 16 minutes to find a heavy complex of
3 Power Clean + 2 Front Squat + 1 Jerk

B. 9 minute AMRAP with Ascending Reps of
3 Clean and Jerk 60/45
3 Toes to Bar
*Add 3 reps every round

SLOW IS SMOOTH, SMOOTH IS FAST

OLYMPIC WEIGHTLIFTING: 1 February 2023

A. Paused Clean Pull
5 x 5

B. Romanian Deadlift (With Tempo)
5 x 3-5

C. Clean Pull + Power Clean + Push Press
5 x (2 + 1 + 2)

D. Paused Clean + Split Jerk
Build to 70% of 1RM

E5. Superset x 3
10 Seated Good Mornings
ME banded KB Swings

WOD
20 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 January 2023

In partners 32 minute AMRAP of:
150 Calorie Row
150 Hang Power Clean 60/45 kg
150 Burpee Box Jump Overs
150 Double Dumbell Box Step Overs

WOD
17 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 January 2023

A. 3 Position Power Clean (Above the Knee + Below the Knee + Ground) + 1 Front Squat 6 | 1 | 90"

B. 16 minute Fight Gone Bad Style of

1st Minute: Ski Erg Calories
2nd minute: Power Snatch 45/35 kg
3rd Minute: 7.5 m Shuttle Runs
4th Minute: Rest

Slow is smooth, smooth is fast

Olympic Weightlifting: 18 January 2023

Here we fucking go!
A. Clean Pull + Muscle Clean 4 x ( 1 + 1)

B. Push Press + Split Jerk 4 x (2 + 2)

C. Paused Clean 4 x 3

D. Clean & Jerk Max Out

BENCHMARK
12 January 2023 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 January 2023

A. Backrack Walking Lunges 3 | 20 meters | 3"
*Athletes to find a heavy 20 m effort

OPEN 11.5

B. 20 minute AMRAP of :
5 Power Cleans
10 Toes to Bar
15 Wall Balls
♂ 145-lb Power Cleans
♀ 105-lb Power Cleans

BENCHMARK
10 January 2023 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 11 January 2023

A. 3 Positions Power Clean (Above the Knee + Below the Knee + Ground) + 3 Front Squat
8 | 1 | 2"

Dianne

B. 21-15-9
Deadlift 102.5/70
Handstand Push Up

Slow is smooth, smooth is fast

Olympic Weightlifting: 11 January 2023

Deload
A. Slow Tempo Muscle Clean + Front Squat + Strict Press 3 x ( 2 + 2 + 2)

B. Slow Tempo Clean + Push Press 3 x (1 + 2)

C. Paused Strict Press + Push Press + Push Jerk + Split Jerk 3 x ( 1 + 1 + 1 + 1)

D. Slow Tempo Clean + Split Jerk 3 x (1 + 1) @ 80%

WOD
05 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 January 2023

A. 3 Squat Clean + 1 Jerk 5 | 1 | 2"

B. For time of

10 Wall Walks
40 Pull Ups
10 Power Cleans 90/70 kg
60 Cal Row
10 Power Cleans 90/70 kg
40 Pull Ups
10 Wall Walks
*Time Cap 22 minutes

WOD
03 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 January 2023

A. 3 Power Cleans + 3 Front Squats + 3 Push Jerks
5 | 1 | 1"
rest 2 minutes

B. 2 Power Cleans + 2 Front Squats + 2 Push Jerks

5 | 1 | 1"
rest 2 minutes

C. 1 Power Clean + 1 Front Squat + 1 Push Jerk

5 | 1 | 1"

D. 12 minute AMRAP of

10 Clean and Jerks 45/35 kg
25 Doubles
*Every 3:00 including 0:00 athlete to Row 250/200m

WOD
27 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 December 2022

A. Find a Heavy Power Clean for the day

B. 3 Rounds for Max Reps of:

1 minute: Back Squats 60/40 kg
2 minute: Rest
3rd minute: Chest to Bar Pull Ups
4th minute: Rest
5th minute: Power Cleans 60/40 kg
6th minute: Rest

Slow is smooth, smooth is fast

Olympic Weightlifting: 28 December 2022

Overhead - Snatch

A.Snatch Grip Push Press + Paused OHS 
5 x (3 + 2)

B. Heaving Snatch Balance 
5 x 5

C. Drop Snatch + Snatch Balance
 Build to Heavy

D. Snatch Grip Push Press 
5 x 5 (3x02)

BENCHMARK
25 December 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 26 December 2022

12 DAYS OF CHRISTMAS

For time (Complete As 12 Days of Christmas Song)
1 Sumo Deadlift Highpull
2 Thruster
3 Shoulder to Overhead
4 Power Clean
5 Burpee
6 Push Ups
7 Pull Ups
8 Box Jump overs 24/20 "
9 Overhead Squat
10 Snatch
11 Squat Clean
12 Frontrack Stepping Lunges

*Time Cap 35 minutes
♀ 30 kg. ♂ 40 kg.

WOD
20 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 December 2022

A. Power Clean Waves
3 sets 3-2-1
rest 1:30 between sets and waves
Increase weight each set

B. 18 Minute AMRAP of
120 Double Unders
30 Calorie Ski Erg
15 Double Dumbbell Devils Press 22.5/15 kg

Slow is smooth, smooth is fast

Olympic Weightlifting: 21 December 2022

Overhead - Clean

A. Split Jerk Strict Press + Split Jerk Balance 
5 x (5 + 3)

B. Tall Jerk 
3 x 5

C. Paused Split Jerk 
Build to a heavy Single

D. Strict Press 
5 x 5 (3x02)

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