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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
22 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 September 2021

A. Power Clean Cluster Set
3 rounds of 5 | 2 | '20 with 3 minutes rest between rounds

B. 10 EMOM of:
1 (Legless) Rope Climb

C. For distance:

4 minutes Row
2 minutes Ski-erg
3 minutes Row
1 minute Ski-erg

score: total meters

Power-Up

Powerlifting: 23 September 2021

A. Power Clean 5 | 2 | 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. Push-ups 
2 | ME | '90

WOD
17 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 September 2021

A. 18 minute EMOM (3x 6 minute EMOM's, every minute increase weight) of:

0-6 minutes
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans

6-12 minutes:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans

12-18 minutes of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean

B. You do 1 Round, I'll do 1 Round

20 Rounds of:
5 Burpees over the Bar
5 Clusters (Clean into a Thruster) 60/40 kg

Just lift odd shit

Strongman: 18 September 2021

A. Deadlift 3 | 1-3 | 3-5"

B. Atlas Stone to Shoulder
10min EMOM:
1th min: Buddy 1 ME
2nd min: Buddy 2 ME

C. BuddyWOD:
5 Rounds for time
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP

WOD
02 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 September 2021

A. Clean & Jerk Cluster sets:
3 Rounds of 5 | 2 | '20 rust (5 RM)
with 120-180 sec. rest inbetween sets
B. 5 Rounds for time of:
2 Clean & Jerks (weight used in A)
5 Strict HSPU's
8 Sandbag Box Step-ups
Buy out of 1000 m Row
C. Accessory Work:
5 sets of 10-15 reps
Kipping on Bar
if the rep range is to high, scale it down per person

WOD
02 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 July 2021

Buddy WOD
30 minute AMRAP of:

200 m Run
7 Double Dumbbell Hang Clusters
7 Burpees
7 Strict Pull Ups/Ring Rows

note: You Go - I Go style

Just lift odd shit

Strongman: 3 July 2021

A. Power Clean + Push Press Find a heavy Rep in 15 minutes

B. Zercher Squat
Build up to a Heavy 5 Reps in Tempo 4-1-1-1

C. BuddyWOD
- 50 Tire Flips
- 50 Hammer Slams
- 50 Dumbbell Thrusters
- 50 Pull-ups
- 50 Dumbbell Push-ups
- 500m Sandbag BearHug Walk

WOD
18 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 March 2021

4 Rounds, ascending in Reps 2,4,6... etc. of 3 minutes on/ 1 minute off, of:
Clusters (Clean + Thruster) 42.5/ 30 kg
Burpees

WOD
28 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BUDDYWOD SATURDAY: 29 August 2020

BUDDY-UP!

34 minute AMRAP of:
40 Clusters 60/ 40 kg
1000 m Row
40 Deadlifts 100/ 80 kg
1000 m Row
40 Synchro Bar Facing Burpees
1000 m Row

Just lift odd shit

Strongman: 29 August 2020

A. Muscle Snatch
Find your best Rep in 15 minutes

B. Back Squat
Find your 1RM in tempo C-1-1-1 in 20 minutes

C. Buddy WOD:
5 Rounds, 5 minutes of:

- 1st min: 10 Muscle Snatch @ 80%1RM
- 2nd min: 20 Sandbag Squat @ AHAP
- 3rd min: 10 Bench Press @ 80%1RM
- 4th min: 20 Ring Row
- 5th min: Rest

WOD
08 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 November 2019

Work in Pairs
for As Many Reps As Possible

7 minutes AMRAP of:
12 Pull Ups
12 Overhead Squats 40/30 kg
12 Lateral Burpees

3 minutes rest

7 minutes AMRAP of:
9 Chest to Bar Pull-Ups
9 Overhead Squats 50/40 kg
9 Lateral Burpees

3 minutes rest

7 minutes AMRAP of:
6 Bar Muscle Ups
6 Overhead Squats 60/50
6 Lateral Burpees

note: Break up Reps as required

Just lift odd shit

Strongman: 9 November 2019

A. Cluster
Find 1RM, then cluster+thruster 3| 1 | 2” @ 90%

B. Bench Press
3 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Strong Kalsu
100 Thrusters 60/40kg
EMOM 5 strict Pull-ups and 5 Burpees

note: Buddy 1 & 2 alternate every round with Burpees and Pull-ups

WOD
01 November 2019 | by CrossFit Amsterdam

SCARY AS F*CK

HALLOWEEN WOD: 2 November 2019

Dressed up, and working in pairs!

35 minute AMRAP of:
8 Rope Climbs
50 Calorie Row
20 Devils Press 22.5/15 kg
30 Chest to Bar Pull Ups
40 Box Jumps 24/20 inch

note: Break up work anyway you like

Just lift odd shit

Strongman: 2 November 2019

A. Cluster
Find 1RM, then cluster+thruster 5 | 1 | 2” @ 90%

B. Bench Press
3 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Wod
3 Rounds for Time:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @ BW

WOD
25 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 October 2019

In Teams of 3

For time:
200/180 Calorie Row
150 Overhead Squats 60/40 kg
200/180 Calorie Row
100 Power Cleans 60/40 kg
200/180 Calorie Row

Just lift odd shit

Strongman: 26 October 2019

A. Cluster
Find 1RM, then cluster+thruster 3| 1 | 2” @90%

B. Bench Press
3 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Strong Kalsu
100 Thrusters 60/40 kg
EMOM 5 strict Pull-ups and 5 Burpees

note: Buddy 1 & 2 alternate every round with burpee and pull-up

WOD
18 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 October 2019

Buddy WOD, you go - I go

For time of:
100 Bar Facing Burpees
80 Kettlebell Snatch 24/16 kg
60 Overhead Squats 60/40 kg
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
20 Bar Muscle up
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
60 Overhead Squats 60/40 kg
80 Kettlebell Snatch 24/16 kg
100 Bar Facing Burpees

Just lift odd shit

Strongman: 19 October 2019

A. Cluster
Find your 1RM
Then perform a Cluster + Thruster 5 | 1 | 2” @90%

B. Bench Press
3 | 3-5 | 3”  in tempo 3-0-X-1

C. Buddy Wod
3 Rounds for time of:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15 kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @BW

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