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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
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
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

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

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
17 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 December 2021

Buddy WOD | You Go - I Go
36 minute AMRAP of:
1200/900 meter Row
60 Toes to Bar
10 Rope Climbs

WOD
16 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 December 2021

A. Overhead Squat 3-5 | 5-8 | 3"

B. For time, 5 rounds of 5 minutes of:

16/ 14 cal Row
10 Back squats (from the floor) 80/55 kg
18 Bar facing Burpees

WOD
15 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl

WOD
15 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl

WOD
15 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 December 2021

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

B. Complete as many rounds as possible in 20 minutes of:

50 double-unders
30 meter walking lunge
30 meter bear crawl

WOD
12 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 December 2021

A. Back Squat 3-5 | 3-5 | 3"

B. Deadlift
1 | 5 | 3"

C. 12 minute AMRAP

2 Deadlifts 110/80kg
4 Muscle ups
6 Burpees
8 Box jumps 60/50 cm
12/10 Calories on the Rower

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