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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 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 October 2021

Buddy WOD
AMRAP (with a Partner) in 40 minutes
Every 2 minutes, perform:
8 Wall Ball Shots (20/14 lb)
8 Deadlifts (40/30 kg)
8 Hang Power Clean (40/30 kg)
8 Shoulder-to-Overheads (40/30 kg)
Max Calorie Row (in the remaining time)

From 0:00-2:00, partner 1 goes 2:00- 4:00 partner 2.
Continue switching every two minutes untill the 40-minute clock stops.

Just lift odd shit

Strongman: 23 October 2021

A. Kettlebell Snatch + TGU + Thruster 5 | 2x 1+1+1 L+R | 2"

B. Bench Press
5 | 3 | 2" @ 80+%

C. Buddy Wod
20min AMRAP of:
20x Farmer Deadlift @ 1,5x Body Weight
50m Farmers Walk
ME Push-ups

Note: you go, i go and score is total push-ups.

BENCHMARK
14 October 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 15 October 2021

A. 5 rounds Clean Complex of:
1 Power Clean
2 Hang Squat Cleans

Top Gun

B. For time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees to start and on top of each minute

Tc. 18 minutes

WOD
06 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 October 2021

A 1. Strict Pull Ups 3-4| 8-12 | 0
A 2. Push Ups 3-4 | ME | '120-180

B. 5x 500 meter Row

After each set perform 5 burpees over the rower
Rest is 1:1

Power-Up

Powerlifting: 7 October 2021

A. Power Clean + Push Press
Find a heavy set, then:
5 | 3 | 2" @ 80-85%

B. Front Squat 
3 | 3-5 | 3" in tempo C-0-X-1

C1. Pull-up 
3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"

WOD
04 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 October 2021

A. Hang Power Snatch 4-5 | 2 | '120

B. 3x 4 minute AMRAP of:

10-12 cal Row
10 alternate Dumbbell Snatches 22.5/ 15 kg
10 Burpees

note: rest 2 minutes between AMRAP's

Power-Up

Powerlifting: 5 October 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1 @ 85-90%

B. Bench Press 
3 | 5x2 | '20 | 3" in tempo 3-0-X-1 @ 80-85%

C1. Bulgarian Split Squat 
3 | 5-8 L+R | '90
C2. Dumbbell Shank Lever Row 3 | 5-8 | '90

WOD
02 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 October 2021

A. Every 3 minutes for 15 minutes the Jerk Complex of:
2 Push Press + 2 Push Jerks + 2 Split Jerks
note: weight increases every round

B. Deadlift
3-5 | 3-5 | 3"

WOD
27 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 September 2021

A. 5 Rounds of the following Clean Complex:
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
note: increase weight every round, work up to max of 80%

B. In Buddies; 24 minute EMOM (4x 6 minute EMOM's) of:

0-6 minutes (@80%) of:
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans

6-12 minutes (85%) of:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans

12-18 minutes (@90%) of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean

18-24 minutes (@95%) of:
Odd minute: Buddy 1 performs 1 Squat Clean
Even minute: Buddy 2 performs 1 Squat Clean

It’s Gymnasty

Gymnastics: 28 September 2021

Week 52

Power-Up

Powerlifting: 28 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 
3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Seal Row 3-5 | 10 | '90 in temp 3-0-1-3

C1. Romanian Deadlift 
3 | 10 | '60
C2. Dumbbell Press 3 | 10 | '60

WOD
24 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 September 2021

Buddy WOD

AMRAP in 40 minutes
every 2 minutes, perform:
8 WallBall Shots 20/14 lb
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder to Overhead 40/ 30 kg
max Cal Row in the remaining time

Just lift odd shit

Strongman: 25 September 2021

A. Deadlift Find your 1RM

B. 21-15-9 reps of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R

C. Buddy WOD
20 min AMRAP of:
6-10 x Dumbbell Bench Press @AHAP
20 m Walking Luge @same weight as Bech Press
12/15 cal Ski-erg

WOD
20 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2021

A. Back Squat 3-5 | 3-5 | 3" in tempo 1-0-1-0

B. 5 Rounds of:

3 Muscle Ups
6 Handstand Push Ups
9 High Box Jumps @70/ 60 cm

Power-Up

Powerlifting: 21 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 
3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Bent Over Row 3-5 | 10 | '90 in temp 3-0-1-3

C1. Romanian Deadlift 
3 | 10 | '60
C2. Alternating Dumbbell Press 3 | 20 | '60

It’s Gymnasty

Gymnastics: 21 September 2021

Week 51

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
13 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 September 2021

A1. Strict Pull Ups 4 | ME | 0 in tempo 1-0-x-0
A2. Push Ups 4 | ME | '90-'180

B. Practise strict Toes to Bar

C. 5x a 2.5 minute (150 sec) AMRAP of:
20 cal Row/ 22cal Row
18 Toes to Bar
ME alt. Dumbbell Snatches

Note: 1 minute rest between AMRAP's

Power-Up

Powerlifting: 14 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Bird-dog Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Seated Arnold Press 3 | 10 | '60

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