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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
12 November 2021 | by CrossFit Amsterdam

Buddy-Up it's Saturday...

WOD: 13 November 2021

Buddy WOD

For Time:
50 Double Unders (DU) per partner
100 Pull-ups
40 DU per partner
200 Push-ups
30 DU per partner
300 Sit-ups
20 DU per partner
400 Squats
10 DU per partner

Break up Reps as needed

Just lift odd shit

Strongman: 13 November 2021

A. Keg to Shoulder to Overhead
Tech and build up to heavy Rep

B. Farmer Handle Deadlift

Find your 5 RM

C. Buddy WOD
4 Rounds of:
5 Sandbag on the box
6-10 Strict Pull-ups
15 Dumbbell Thrusters 22,5/15kg

Note: you do a round, I do a round

WOD
29 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 October 2021

Buddy WOD
Cash in, cash out 50 Dumbbell Snatches
6 Rounds for time of:
400 m Buddy Run with Wallball
50 Wallball shots

Just lift odd shit

Strongman: 30 October 2021

Farmer Handle Deadlift
Find our 3RM
Strip Bench Press
Perform 60 unbroken reps
Start with 5rm
Deload 5-10% just before failing
3-5 rounds of:
10 sandbags over the shoulder
16/20cal Echo Bike
3 min rest

WOD
29 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 October 2021

Buddy WOD
Cash in, cash out: 50 Dumbbell Snatches

6 Rounds for time of:
400 m Buddy Run with Wallball
50 Wallball shots

Just lift odd shit

Strongman: 30 October 2021

A. Farmer Handle Deadlift Find your 3RM

B. Strip Bench Press
Perform 60 unbroken Reps
Start with 5RM
Deload 5-10% just before failing

C. 3-5 Rounds for time of:
10 Sandbag over the Shoulder
16/20 Cal Echo Bike
3 min rest

WOD
26 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 October 2021

A. Romanian Deadlift 2-3 | 5-8 | 2" in tempo 2-1-X-1

B. Buddy WOD
For time, you go I go, 20 rounds of:
12 Single Arm Dumbbell Deadlifts
9 Single Arm Dumbbell Hang Power Cleans
6 Single Arm Dumbbell Push jerks
3 Burpees over the Dumbbell

Dumbbell weight is: 22,5/15 kg

WOD
23 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 October 2021

A. 12 minute EMOM of:
odd minute: 6 Single arm Dumbbell Chest Press (both sides)
even minute: 8 Single arm Gorilla row (both sides)

B. for time 5 rounds of:

400 m Run
25 US Kettlebell Swings

WOD
18 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 October 2021

A1. Dumbbell Bench Press 2-4 | 8-12 | 0"
A2. Dumbbell Gorilla Row 2-4 | 8-12 | 2"

B. In Buddies, for time:
50 Cal Ski-erg
50 Cal Row

rest 1 minute

60 Cal Ski-erg
60 Cal Row

rest 1 minute

40 Cal Ski-erg
40 Cal Row

Power-Up

Powerlifting: 19 October 2021

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

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

C1. Bulgarian Split Squat 
3 | 5-8 L+R | 2"
C2. Chin-up 3 | 5-8 | 2"

WOD
12 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 October 2021

A. Press to Push Press* 2-4 | 5-8 | 2"
*after your Press (5-8 reps) make 3 Push Presses

B. 27*21*15*9 Reps for time of:

Double Dumbbell / KB Box Step Overs 2x 22,5/ 15kg
Dumbell / Kb Push-Ups
* 50 Double Unders

TC: 21 minutes

WOD
11 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 October 2021

A. Back Squat 3-5 | 3-5 | 3"

B. Buddy WOD
10 minute ascending ladder of:
2 Wallball Shots 20/14 lbs (Partner 1)
2 synchronized Burpees
2 Wallball Shots (Partner 2)
4 synchronized Burpees
4 Wallball Shots (Partner 1)
4 synchronized Burpees
4 Wallball Shots (Partner 2)
4 synchronized Burpees
6 Wallball Shots (Partner 1)
6 synchronized Burpees
6 Wallball Shots (Partner 2)
6 synchronized Burpees
... etc.

Power-Up

Powerlifting: 12 October 2021

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

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

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

WOD
10 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 October 2021

A1. Dumbbell Bench Press 2-4 | 5-8 | 0"
A2. Push-Ups 2-4 | ME| 2"

B. For time, 21-15-9 reps, of:

Pull-Ups
V-Ups
Box Jumps 60/50 cm

WOD
08 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 October 2021

Buddy WOD
36 minute AMRAP, you do 1 round, I'll do 1 round of:
15 Cal Row
12 Dumbbell Hang Squat Cleans
9 Burpees

Just lift odd shit

Strongman: 9 October 2021

A. Turkisch Get-up 3 | 10 alternating | 2"

B. Bench Press 
10 | 3 | 2" @ 80%1RM

C. Buddy WOD:

3-5 Rounds for time of
5x Keg to Shoulder
5x keg Shoulder to Overhead
5x stricht Pull-up
15 m Sled Drag Back wards

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