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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
24 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 January 2022

A. 3-5 sets Handstand Push-ups ME strict into 3-5 reps Kipping
B. 3-5 sets Pull-ups ME strict into 3-5 reps Kipping
C. For reps:
Tabata Hang Power Clean 43/ 30 kg
Rest 1 minute
Tabata Push Press 43/ 30 kg
Rest 1 minute
Tabata Chest-to-bar Pull-up
Rest 1 minute
Tabata Front Squat 43/ 30 kg

WOD
21 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 January 2022

A. Strongman playtime: Keg Clean and Press

B. Buddy WOD

5 minute AMRAP of:
1 Rope Climb
3 Handstand Push-ups
5 Box Jumps

rest 2 minutes

6 minute AMRAP of:
5 Pull-ups strict
7 Burpees to target (Pull-up Bar)

rest 2 minutes

7 minute AMRAP of:
9 Hand Released Push-ups
12 Pistol Squats

BENCHMARK
12 January 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 January 2022

A. Dumbbell Bench Press 3-5 |5-8| 2"

B. Dumbbell Rows
3 |8-12| '90

"Black Jack"

C. For time:
20 Push ups, 1 sit-up
19 Push ups, 2 sit-ups
18 Push ups, 3 sit-ups
continue this pattern untill
2 Push ups, 19 Sit-ups
1 Push up, 20 Sit-ups

Black jack = 21 reps

WOD
10 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 January 2022

A1. Push Press to Push Jerk 3-5 | 5 + 3 | 0
A2. Pull-ups 3-5 | ME |3"

B. 5 Rounds for time of:

2x 100 m Double Kettlebell Front Rack Carry
25 Squats
20 Push-ups
15 Knees to Elbows

WOD
05 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 January 2022

A. Dumbbell Bench Press 3-5 |5-8| 2"

B. Dumbbell Rows
3 |8-12| '90

C. 5 rounds for time of:
200 m Run
40 Squats
20 Push-ups
10 strict Pull-ups
5 strict Handstand Push-ups

C. HOME APPROVED WOD

for time:
Run 1,6 km
50 Burpees
Run 1,6 km

BENCHMARK
03 January 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 4 January 2022

A1. Push Press to Push Jerk 3-5 | 5 + 3 | 0
A2. Pull-ups 3-5 | ME |3"

"Cooper"

B. 10 rounds for time of:
10 Burpees
10 Air Squats
10 Push-ups
10 Sit-ups
---------------------------------

C. HOME APPROVED WOD
see B.

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

WOD
29 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 December 2021

A1. Dumbell Bench Press 3-5 |8-12| 0
A2. Strict Pull-ups 3-5 |ME| 2"

B. For time:

50 Dumbell/ Kettlebell Snatches
50 Push Ups
50 Dumbell/ Kettlebell Clean and Jerks
50 Burpees
50 Dumbell/ Kettlebell Thrusters
Use 1 Dumbbell 22,5/ 17,5 kg
----------------------------------------------

C. HOME APPROVED WOD
1. Accumulate 3 minutes of a Handstand Hold

2. Glute Bridges 3 | 15 | '30

3. For time:
300 Squats
200 Sit-ups
100 Push-ups

BENCHMARK
28 December 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 29 December 2021



"CrossFit Total"

The sum of each best lift of:
-Back Squat
-Shoulder Press
-Deadlift

Attempt each lift 3 times. The weight must increase after each
successful attempt at each movement. The weight may not be
decreased after the first attempt. A failed rep counts as an attempt.
Take the Back Squat and Shoulder Press (aka: Strict Press) from
the weight rack.


2020 Crossfit Games, Crossfit Total individual results:
Adler (T) 1244 (S) 475 (P) 207 (DL) 567
Fraser 1237/492/210/535
Ohlsen 1200/455/205/540
Kwant 1196/460/207/525
Medeiros 1192/480/175/537
Toomey (T) 890 (S) 335 (P) 140 (DL) 415
Wells 884/315/137/432
Pearce 764/275/157/335
Adams 712/265/127/327
Davidsdottir 701/269/137/295

WOD
23 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 rounds of 3 minutes of:
2x 100m Sandbag Bearhug Carry
Max effort Burpees over the Sandbag

rest 1 minute between rounds
-----------------------------------------

*C. (HOME-APPROVED WOD)
1. Accumulate 5 minutes of a plank hold

2. Explosive Push-ups
4 | ME | '90 in tempo 1-4-X-0
(1 second down, 4 seconds hold in bottem position, X = as explosive as possible up, 0 seconds on top)

3. 4 rounds of 3 minutes of:
75 Double Unders
Max Effort Burpees over the Jump Rope

rest 1 minute between rounds

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