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WOD-3 Grip'n Hell Fire
On to workout number 3 of the day!
After this one, there will be a cut off...
The top 5 of both RX and Scaled division will move on to the last and final WOD!
"WOD-3 GRIP'N HELL FIRE"
You do 1 minute, I'll do 1 minute of work
3x 4 minute EMOM's (12 minute total) of:
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
RX:
♀♀ 14 lbs | 09 foot target
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target
♂♂ 20 lbs | 10 foot target
SC:
30 Single Unders/ 12 Wallballs/ Knee raises
30 Single Unders/ 12 Wallballs/ Pull-ups
30 Single Unders/ 12 Wallballs/ C2B
♀♀ 14 lbs | 09 foot target
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target
♂♂ 20 lbs | 10 foot target
LET’S GET PHYSICAL
WOD: 15 November 2022
A. Find a heavy Split Jerk for the day in 20 minutes
B. 5 Rounds for time of
15 Double Dumbbell Hang Power Cleans 22.5/15 kg
10 Double Dumbbell Shoulder to Overhead 22.5/15 kg
3 Rope Climbs
Power-Up
Powerlifting: 15 November 2022
A. Bench Press Find your 1RM
B. Pause Back Squat + Back Squat 3 | 1+2 | 3-5" @ 80%
C. Deadlift 3 | 5-8 | 3"
D. 10EMOM 3 Pull-ups + 3 Dips
LET’S GET PHYSICAL
WOD: 10 November 2022
A. Ring Muscle Up Technique Work
B. 6 Rounds every 1:30
1 Ring Pull Up + 2 Muscle Ups + 1 Ring Dips
C. 20 minute Alternating EMOM of
1st Minute - 10 L/10 R DB Rows
2nd minute - 20 - 16 KB Swings
3rd minute : 16/13 Cal Ski Erg
4th minute - Rest
Power-Up
Powerlifting: 10 November 2022
A. Clean Find your 1 RM
B. 1 1/4 Front Squat 3 | 3-5 | 3"
C1. Split Stance Landmine Press 3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"
LET’S GET PHYSICAL
WOD: 3 November 2022
A. Ring Muscle Up Technique Work
B. 8 minute EMOM 2 - 3 Ring Muscle Ups
C. 4 Rounds for Max Calories of
Round 1 and 3 - Ski Erg
Round 2 and 4 - Row
*At 0:00 and every 4:30 athlete completes 400m Run
Power-Up
Powerlifting: 3 November 2022
A. Clean 3 | 3 emom 1 rep | 2" @90%
B. 1 1/4 Front Squat 3 | 3-5 | 3"
C1. Split Stance Landmine Press 3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"
LET’S GET PHYSICAL
WOD: 27 October 2022
A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Bottom of Ring Hold 5 | 20 - 40 Seconds | 0
B. Top of Ring Hold 5 | 10 - 20 Seconds | 3
C. In Partners 10 rounds of 1:30 on/0:30 minutes off of :
Partner 1 - Ski Erg Calorie
Partner 2 - Heavy Sled Drag
Power-Up
Powerlifting: 27 October 2022
A. Power Clean + Clean 5 | 1+1 | 2"
B. 1 1/4 Front Squat 3 | 3-5 | 3"
C1. Landmine Press 3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"
LET’S GET PHYSICAL
WOD: 20 October 2022
A1. Dumbbell Bench Press 4 | 12 | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"
B. 21 minute AMRAP of
Max effort Calorie Row
*Every 3:00 including 0:00 Athlete to complete 50 Doubles + 10 Burpees
*Athlete to use as Active recovery
Power-Up
Powerlifting: 20 October 2022
A. Clean 10 emom 1 rep @ 85%
B. 1 1/4 Front Squat 3 | 3-5 | 3"
C1. Landmine Press 3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"
LET’S SET THE BAR
Benchmark: 30 July 2022
"Trevor"
in teams of 4 pax:
for time:
300 pull-ups
400 push-ups
500 sit-ups
600 squats
LET’S GET PHYSICAL
WOD: 29 July 2022
A. Dumbbel Turkish Get-ups 3 | 5L + 5 R | '90
B. *21*15*9* reps for time of:
DB Devils Press 22,5/15 kg
DB Box Step-Overs
Chest to Bar Pull-ups
*= 50 Double Unders
LET’S GET PHYSICAL
WOD: 21 July 2022
A1. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"
B. 16 minute EMOM of:
odd minute: 12-10 box jump-overs 60/50 cm
even minute: ME burpee pull-ups
Power-Up
Powerlifting: 21 July 2022
A. Power Clean + Push Press 3 | 1-3 x 1+1 | 3" @ 90%
B1. Breathing Squat 1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1
C1. Dumbbell Glute Bridge Floor Press 3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0
