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Hello blog. Hello Wod.


This is us
Together we are
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.
LET’S GET PHYSICAL
HOME WOD: 13 January 2021
10 minute AMRAP of
Ascending reps 2,4,7,8,10...etc
Burpees
Jump Squats
V-Ups
rest 2:00, then at 12:00 mark perform for time
50 Burpees
50 Jump Squats
50 V-Ups
LET’S GET PHYSICAL
HOME WOD: 9 January 2021
A. |Bodyweight|
12 Rounds 1:30 on/ 0:30 off, for Reps of:
10 Up Downs
20 Jumping Lunges
Then max effort Jumping Squats
B. |Odd object|
12 Rounds 1:30 on/ 0:30 off, for Reps of:
10 Alternating Kettlebell/Dumbbell Hang Clean and Jerk
20 Jumping Lunges
Then max effort Jumping Squats
C. |Barbell option|
12 Rounds 1:30 on/ 0:30 off, for Reps of:
10 Barbell Deadlift
20 Jumping Lunges
Then max effort Jumping Squats
LET’S GET PHYSICAL
Home WOD: 6 January 2021
A. |Bodyweight option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Mountain Climbers
30 Burpees
B. |Odd weight option|18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Double Dumbbell/Kettlebell Thruster
30 Burpees
C. |Barbell option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Overhead Squats
30 Burpees
be comfortable with the uncomfortable…
Mobility: 6 January 2021
"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
Don't worry if you missed out... All sessions will be recorded!
LET’S GET PHYSICAL
WOD: 30 December 2020
Option A | Bodyweight |
A1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges
rest 2 minutes, then perform
A2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch, table etc)
Option B | Odd Object |
B1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges with Object
rest 2 minutes, then perform
B2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch,table etc)
LET’S GET PHYSICAL
HOME WOD: 19 December 2020
"ZOOM-IN" at 10:00 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
Option A | Bodyweight |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 AirSquats
10 Burpees
10 Alternating Pistol Squats
10 Burpees
Option B | Odd Object |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 Object Shoulder to Overhead (L)
10 Burpees
10 Object to Shoulder to Overhead (R)
10 Burpees
Option C | Barbell |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 Hang Power Clean and Press (Empty Barbell)
10 Burpees
10 Overhead Squat (Empty Barbell)
10 Burpees
LET’S GET PHYSICAL
HOME WOD: 16 December 2020
As of today we'll be kicking off with our on-line Zoom classes again. You can download Zoom here, and then just log-in with the ID and password that we've sent to you in our newsletter.
Sooooo... "ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live!
Don't worry if you missed out... All sessions will be recorded.
Enough talk... now let's get to work.
Option A | Bodyweight |
23 minute AMRAP of:
10 x Lunge Left Leg/ Lunge Right Leg/ Air Squat (All 3 movements = 1 Rep)
20 Shoulder Taps in Push up Postition
20 V-Sit Ups
20 Jumping Squats
20 Back Extensions
Option B | Odd Object |
23 minute AMRAP of:
20 Squats with Odd Object
20 Shoulder Taps in Push up Postition
20 V-Sit Ups
20 Jumping Squats
20 Back Extensions
Option C | Barbell |
23 minute Ascending Ladder AMRAP of:
2 Barbell Snatches
2 Bar Facing Burpees
2 V-Sit Ups
2 Barbell Cleans
2 Bar Facing Burpee
2 V-Sit Ups
Note: Athlete to add 2 reps every second round (2,2,4,4,6,6 etc.)
LET’S GET PHYSICAL
WOD: 12 December 2020
A. Back Squat
5 | 5 | 3"
B. 30-24-18-12-6 Reps for time of:
Dumbbell Snatch
Box Jump 24/ 20"
Wall Balls
Just lift odd shit
Strongman: 12 December 2020
A. Turkisch Get-up
Find a heavy set of 1L + 1R
B. Yoke Press
3 | 3-5 | 3"
C. Buddy WOD
20 minute AMRAP of:
- 5 Atlasstone to Shoulder (alt. L + R)
- 10 Sandbag Squats
- 15 cal Ski-erg
note: Buddy 1 is doing a round, than buddy 2 is doing a round
LET’S GET PHYSICAL
WOD: 11 December 2020
"Mash Up Friday"
A. 14 minute AMRAP of:
30 Bar Facing Burpees
20 Overhead Squats 50/ 35 kg
10 Bar Muscle Up
rest: 5:00 minutes
B. 10 minute AMRAP of:
5 Power Snatch 50/ 35 kg
10 Toes to Bar
15 Deadlift 50/ 35 kg
LET’S GET PHYSICAL
WOD: 5 December 2020
A. Double Kettlebell Front Rack Squats
6 | 12 | 2"
B. 12 minute AMRAP of:
15 Thrusters 40/30 kg
45 Double Unders
15 Chest to Bar Pull Ups
45 Double Unders
LET’S GET PHYSICAL
WOD: 21 November 2020
A. Double Kettlebell Front Rack Squats
6 | 10 | 2"
B. 2 x 7 minute AMRAP's of:
AMRAP 1
5 Power Snatch 60/45 kg
10 Calorie Ski Erg
20 Push Ups
AMRAP 2
5 Rope Climbs
10 Push Ups
20 Wall Balls
note: work in pairs, swap AMRAP's after each 7 minutes and rest 3 minutes between AMRAP's
Just lift odd shit
Strongman: 21 November 2020
A. Muscle Snatch
4 | 2 | '90 @ 80%1RM
B. Back Squat
5 | 3 | 2" in tempo 4-0-X-1
C. Buddy WOD, 20 minute EMOM of:
1st minute: Thrusters 60/ 45 kg
2nd minute: Strict Pull-ups
3rd minute: Dips
4th minute: Russian Kettlebell Swings 32/24kg
5th minute: Rest
note: You work for 30 sec. ME, I work for 30 sec. ME.
