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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
15 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2021

A. Empyt Barbell Drills

B. Snatch Tech work:

1 Snatch Pull to Hold + 1 Squat Snatch
1 Dip Snatch + 1 Full Snatch
1 No feet Snatch* + Full Snatch
*feet start and stay in the catching position

C. Snatch Waves

Wave 1: | 3reps @70% | 2reps @75% | 1rep @80%
Wave 2: | 3reps @75% | 2reps @80% | 1rep @85%

Power-Up

Powerlifting: 16 September 2021

A. Clean Pull + Power Clean 5 | 1+1 | 2"

B. 1 1/4 Front Squat 
3-5 | 2-5 | 3" in tempo 3-0-X-1

C1. Press 
3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Dips 
2 | ME | '90

WOD
23 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 August 2021

A. 0 - 12 Minutes to Establish a Heavy for the day of: 3 Rep Squat Snatch

B. 12 - 18 Minutes - Squat Snatch @ 80% of Part A 
3 | 3 | 2"

C. 2 x 7 minute AMRAP of:
5 Double Dumbell Devils Press
15 Wall Balls
35 Double Unders
Note: 2 Minutes Rest Between Sets

It’s Gymnasty

Gymnastics: 24 August 2021

Week 47

Power-Up

Powerlifting: 24 August 2021

A. Snatch Pull
5 | 3 | 2"
B. Back Squat
2-4 | 6-10 | 3" in tempo 3-0-1-1
C1. Dumbbell Bench Press
3-5 | 8-12 | '90
C2. Aipa Row
3-5 | 8-12 | '90
Week 48

WOD
16 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 August 2021

A. 1 Clean Shrug + 1 Squat Clean + Jerk + 1 Squat Clean 6 | 1 | 2 "

B. 14 minute AMRAP of:
6 Rope Climbs
12 Dumbbell Shoulder to Overhead (L)
12 Dumbbell Shoulder to Overhead (R)
24 Wallballs

It’s Gymnasty

Gymnastics: 17 August 2021

Strength
A. Weighted Pull Ups/ Chin Ups 3 | 3-5 |
B. Weighted Dips 3 | 3-5 |

Conditioning
16 EMOM (4 rounds of 4 minutes)
1st minute: X Reps Kipping Pull Ups/ Chest to Bar/ Bar Mu's
2nd minute: 40 DU's
3rd minute: X Reps Ring Dips
4th minute: 12/9 cal Ski-erg

Note: X=the amount of reps you can consistently perform in 1 miunte (not unbroken)

Finsher
Tabata Hollow Body/ Superman Hold

Power-Up

Powerlifting: 17 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90

WOD
09 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 August 2021

A1. Alternating Leg Front Rack Box Step Up 5 | 6 - 8 (each leg) | 0"
A2. Banded Pull Aparts 5 | 20 | 3"

B. 15 minute Alternating EMOM of:
1st Minute: 1 - 5 Ring Muscle Ups
2nd Minute: 10 - 15 Kettlebell Swings 32/24 kg
3rd Minute: 20 second Handstand Hold

Power-Up

Powerlifting: 10 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90

It’s Gymnasty

Gymnastics: 10 August 2021

Strength
A. Weighted Pull Ups/ Chin Ups 3 | 3-5 |
B. Weighted Dips 3 | 3-5 |

Conditioning
16 EMOM (4 rounds of 4 minutes)
1st minute: X Reps Kipping Pull Ups/ Chest to Bar/ Bar Mu's
2nd minute: 40 DU's
3rd minute: X Reps Ring Dips
4th minute: 12/9 cal Ski-erg

Note: X=the amount of reps you can consistently perform in 1 miunte (not unbroken)

Finsher
Tabata Hollow Body/ Superman Hold

WOD
02 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 August 2021

A1. 1 Clean Pull + 1 Hang Squat Clean + 2 Squat Cleans 6 | 1 | 2"

B. 5 rounds for 2 minutes on/ 2 minutes off, of:
8 Double Dumbbell Devils Press
then max effort Ski Erg Calories

Power-Up

Powerlifting: 3 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 
2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 
3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90

It’s Gymnasty

Gymnastics: 3 August 2021

A. Strength Conditioning / Push-Pull Strength work
On every 30 seconds 6 rounds (17 minutes total:
0-30 sec.: 1-3 Strict Pull-ups
30-60 sec.: 1-3 Strict HSPU (scale parallete push-ups) 
60-90 sec.: 3 Strict Toes to Bar
90-120 sec.: 3-5 Strict (Ring) Dips

note: rest 60 seconds between sets. 

B. Spend 5-10 minute working on your Kipping/Butterfly Technique

C. WOD
10...1 Kipping Chest to Bar (scale 1: Kipping Pull Ups, scale 2: Pull to eye height)
3 Wall Walks after every round 

Timecap 12 minutes

WOD
26 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 July 2021

A. EMOM Muscle Snatch + 2 Snatch Balance 5 | 1 | 1"

B. Snatch Pull + 2 Snatch 
5 | 1 | 2"

C. 15 minute Alternating EMOM of:

1st Minute: 1 - 5 Ring Muscle Ups
2nd Minute: 10 - 15 Kettlebell Swings 32/24 kg
3rd Minute: Rest

It’s Gymnasty

Gymnastics: 27 July 2021

Power-Up

Powerlifting: 27 July 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1

B. Press 
7 | 3 | 2" in tempo 3-1-1-1

C1. Pull-up 
3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"

WOD
20 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 July 2021

A. Snatch Pull + Snatch High Pull + Snatch 5 | 1 | "90

B. 12 minute window to find a heavy Snatch


C. 4 Rounds for time of

50 Double Unders
15 Shoulder to Overhead 60/40 kg
10 Burpee to target
note: 14 minute Time Cap

WOD
28 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 June 2021

A. 2 Snatch Pull + 2 Squat Snatch + 2 Overhead Squat
7 | 1 | 2"
B. 16 minutes Fight Gone Bad Style 1min on 15 secs off of:
1st Minute: Sandbag Hold
2nd Minute : Push Up/Bar Dip/Ring Dips
3rd Minute: Sled Drag
4th Minute : Echo Bike Calories

It’s Gymnasty

Gymnastics: 29 June 2021

Practice kipping pull up/ chest to bar Practice kipping TTB
Strict pull ups 10-8-6-4-2 Or 7-6-5-4-3 Or 5-4-3-2-1 (Slow negatives) *Add weight progressively
15' EMOM A. x kipping pull ups B. x kipping TTB C. 40 DU/ 60 SU
Week 31

Power-Up

Powerlifting: 29 June 2021

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1
B. Press
7 | 3 | 2" in tempo 3-1-1-1
C1. Pull-up
3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row
3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up
3 | 12-20 | 2"
Week 30

WOD
28 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 June 2021

A. 2 Snatch Pulls + 2 Squat Snatches + 2 Overhead Squats 7 | 1 | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st Minute: Sandbag Hold
2nd Minute: Push Up/Bar Dip/Ring Dips
3rd Minute: Sled Drag
4th Minute: Echo Bike Calories

It’s Gymnasty

Gymnastics: 29 June 2021

Tech work:
Practice kipping Pull-up/ Chest to Bar
Practice kipping Toes to Bar (TTB)

Strength work:
Strict Pull-ups 10-8-6-4-2
Or 7-6-5-4-3
Or 5-4-3-2-1 (Slow negatives) *Add weight progressively

Conditioning:
15 minute EMOM of:
A. x kipping pull ups
B. x kipping TTB
C. 40 DU/ 60 SU

Power-Up

Powerlifting: 29 June 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1

B. Press 
7 | 3 | 2" in tempo 3-1-1-1

C1. Pull-up 
3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"

WOD
21 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 June 2021

A. For Quality!
7 sets of every two minutes on the two minutes: 

1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st minute: Toes to Ring
2nd minute: Double Kettlebell Front Rack Walk
3rd minute: Echo Bike Calories
4th minute: Heavy Sled Drag

It’s Gymnasty

Gymnastics: 22 June 2021

Week 30

Power-Up

Powerlifting: 22 June 2021

A. Back Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1

B1. Bench Press 
3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Barbell Row 3-5 | 10 | 2" in tempo 3-1-1-1

C1. Split Squat 
3 | 5L+5R | '90 in tempo C-1-1-1
C2. Yoke Press 3 | 10 | '90 in tempo C-1-C-1

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