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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.

BENCHMARK
25 November 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 26 November 2021

A. Overhead Squat 3-5 | 5-8 | 3"

"Nasty Girls"

B. 3 rounds for time of:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans 60/45 kg

WOD
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

A. Overhead Squat
5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift
3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row
5 | 10| 2" in tempo C-1-1-3
D. Touch Squat
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

WOD
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. On a 25-minute clock, 5 Rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

A. Overhead Squat 5 | 1-3 | 3" in tempo C-1-1-1

B. Deadlift 
3 | 3-5 | 3" in tempo 3-1-X-1

C1. Bench Press 
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row 5 | 10| 2" in tempo C-1-1-3

D. Touch Squat 
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Technigue
6 minute Kipping drills

30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest

Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up

B. Strength
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest

C. Conditioning
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

WOD
14 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 November 2021

A. Back Squat 3 | 5-8 | 2"

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

Deadlifts 100/ 80 kg
Toes to bar
*= 400 m Run

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
08 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 November 2021

A. 20 minutes to work up for a heavy Clean & Jerk

B. 15 -12 - 9 reps for time of:

Clean & Jerk 60/ 40kg
Chest to Bar Pull-ups

Power-Up

Powerlifting: 9 November 2021

A. Snatch Pull 5 | 2 | 2"

B. Back Squat 
3 | 3-5x1|'40|3" in tempo 3-0-X-1 @ 90%

C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"

D. Floor Y-Raise 
3 | 10 | '60 in tempo C-1-1-3

WOD
06 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 November 2021

A. Good Mornings 2-3 | 12-15 | '60

B. 21 -15 - 9 reps for time of:

Deadlift 100/ 70 kg
Box Jumps 60/ 50 cm
Toes to Bar

WOD
02 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 November 2021

A. One leg Box Squat 3-5| 5-8 | 2"

B. 4 Rounds for time, of:

60 Double Unders
30 Alternate Stepping Lunges
15 Devils Presses 22,5/ 15 kg

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

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