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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
06 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 December 2022

A. Power Clean Waves 3 sets 5-4-3
rest 1:30 between sets and waves
Increase weight each set

B. For time of
60 Bar Facing Burpees
30 Overhead Squats 50/35 kg
15 Bar Muscle Ups

Slow is smooth, smooth is fast

Olympic Weightlifting: 7 December 2022

"Contact & Transition"

A. Muscle Clean + Front Squat 
5 x ( 3 + 3)

B. Clean Pull + Tall Clean 5 x (1 + 3)

C. High Hang Clean, Hang Clean, low hang Clean, Clean 
Build To A Heavy Complex

D. High Hang Clean + Paused Split Jerk 
5 x ( 3 + 2)

WOD
05 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 December 2022

A. Low Hang Snatch 5 | 3 | 2"

B. Low Hang Snatch + Overhead Squat 5 | 1 | 90"

C. 15 minute AMRAP of:
5 Wall Ball
5 Kettlebell Swing
5 Box Jumps
*Add 5 Reps each round

Power-Up

Powerlifting: 6 December 2022

A. Back Squat
Set 1: 5reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 1 rep @ 90%
Set 4: 3 reps @ 85%
Set 5: 5 reps @ 80%
* all in controlled slow eccentrics

B. Deadlift 3 | 5 | 3"@75%

C1. 1.5 Bench Press5 | 3-5 | 2"
C2. Gorilla Row 5 | 10 | 2"

WOD
04 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 December 2022

A. Find a heavy 5 rep max Front Squat

B. 4 Rounds of 3 minutes on/1 minute off
250/200 m Row
20 Alternating Dumbbell Snatches 22.5/15 Kg
then in remaining time max effort Chest to Bar Pull Ups

WOD
02 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 December 2022

Buddy Saturday! 

30 minute AMRAP Buddy WOD of:
50 Calorie Row
60 Deadlifts 100/70 kg
50 Calorie Row
50 Power Cleans 80/60 kg
50 Calorie Row
40 Overhead Squats 60/45 kg
50 Calorie Row
30 Shoulder to Overhead 60/45 kg

WOD
30 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 December 2022

A1. Elevated Feet Ring Row 5 | 8 - 12 | 0"
A2. Bottom of Ring Hold 5 | 20 - 40 Seconds | 0
A3. Top of Ring Hold 5 | 10 - 20 Seconds | 0
A4. Max Effort Ski Erg 5 | 30 seconds | 3"

B. 20 Minute FGB Style of:

1st minute: Calorie Row Erg
2nd minute: DB Bench Press
3rd minute: Alternating Leg V Sit Up
4th minute: Rest

Power-Up

Powerlifting: 1 December 2022

A. Atlasstone on the Box 10EMOM 2 reps

B. Push Press 
3 | 3-5x1 | 30-40' | 3"@85-90%

C. Zecher Pause Squat 
3 | 3 | 2" @ 90%5RM

D. Farmers Walk 
10 rounds of: 2x 10m @ 1.5x BW
Note: You go I go

E. Dead Hang

Try to beat previous time

BENCHMARK
29 November 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 30 November 2022

A. Clean + Front Squat + Thruster + Jerk
8 | 1 | 2'
Build to a heavy for the day in 8 sets

Rahoi

B. 12 minute AMRAP of
12 Box Jumps 24/20"
6 Thrusters 45/30 kg
6 Burpees over the Bar

BENCHMARK
27 November 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 28 November 2022

A. Back Squat - 60% - 65% 4 | 10 | 2"

Ryan

B. 5 Rounds for time of
7 Ring Muscle Ups
21 Air Squats

WOD
26 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 November 2022

A. 2 Deadlift + 2 Clean Pull + 2 Squat Clean 8 | 1 | 90"
*Technique Focused only

B. Squat Clean 
5 | 2 | 90"
*Technique Focused only

C. 4 Rounds of 2 minutes on / 1 minute off of:

20/17 Calorie Row
5 Clean and Jerk 75/50
then in remaining time max effort
Push Ups

WOD
21 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 November 2022

A.Snatch Pull + Snatch + Overhead Squat (Technique)
8 | 1 | 90"

B. Snatch at 70% of Part A with 2 second Pause in bottom

6 | 2 | 60"

C. 13 minute AMRAP of

12 Toes to Bar
2 Wall Walk
12 Box Jump Overs
2 Wall Walk
12 Calorie Row
2 Wall Walk

BENCHMARK
17 November 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 18 November 2022

A. Find a heavy Squat Clean for the day in 25 minutes

Randy

B. For time of:
75 Power Snatches
♀ 55 lb. ♂ 75 lb.

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