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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
23 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 January 2022

A. Cluster Back Squats 2 | 7x2 '20 | 3"
B. Snatch grip Deadlift 2 | 5 | 2" in tempo 3-1-3-1

WOD
20 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 January 2022

A. 5x Snatch Complex of:
1 Snatch Pull
1 High Hang Snatch*

B. 7x 2 Hang Snatches


C. 15 minute EMOM of:

1st minute: 5-8 Power Snatches
2nd minute: 10-15 V-ups
3rd minute: 50 Double Unders

BENCHMARK
19 January 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 20 January 2022

A. Ring Dips 3 |8-12| 2"

B. Toes 2 Bar 3-5 |12-15| '90

" Ellen "

C. 3 rounds for time of:
20 Burpees
21 Dumbbell snatches alternating 1x 22,5/15 kg
12 Dumbbell Thrusters 2x 22,5 /15 kg

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
15 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 January 2022

A. Chin-ups 3-5 | ME | 2"

B. Tabata V-ups


C. Perform in rounds of 40 seconds of work, 20 seconds of rest

160 Hang Dumbbell Snatches

WOD
13 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 January 2022

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

B. With a continuously running clock, complete 5 Thrusters every minute.


From 0:00-5:00 use 35/25 kg
From 5:00-10:00 use 45/30 kg
From 10:00-15:00 use 55/35 kg
Continue adding 10/5 kg every 5 minutes for as long as you are able.

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
02 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 January 2022

A. Cluster Back Squats 3 | 5x2 '20 | 3"

B. Deadlift
1 | 5 | 3"

C. For time:

800 m Run
40 KB Snatches
400 m Run
40 KB Swings
200 m Run
40 KB Swings
400 m Run
40 KB Snatches
800 m Run
------------------

C. HOME APPROVED WOD

Single leg Glute Bridges 3 |8L +8R| '60

Active Squat Hold 4 sets of 1 minute hold in bottem position, rest 1 minute

4 rounds for time of:
50 squats
200 m Run

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

WOD
09 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 December 2021

A. 5 Rounds Snatch Complex of:
1 Hang Snatch
1 Drop Snatch

B. 5 Intervals each for time of:
7 Overhead Squats 60-70% of your 1 RM
500 m Row
work rest ratio 1:1 up to 1:2

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