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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
23 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 November 2021

A. Power Cleans 5 | 2 | 2"

B. Front Squats 3-5 | 3-5 | 3"

C. 14 minute EMOM of:

odd minute: 2 Squat Cleans @70%
even minute: 10 Burpees

WOD
31 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 November 2021

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

B. 16 minute EMOM of:

odd minute: 3 Squat Cleans
even minute: 10 Burpees over the Bar

WOD
27 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 October 2021

A. Bench Press 3-5 | 5-8 | 2" in tempo 2-1-X-1

B. 21-15-9 Reps for time of:
Calorie Row
Burpee Box Jump-overs

Power-Up

Powerlifting: 28 October 2021

A. Power Clean + Push Press
Find a heavy set, then 5 | 2 | 2" @ 90%

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

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

BENCHMARK
21 October 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 22 October 2021

Waterfall This | Buddy WOD

4 rounds of:
20 sec ME Cal Echo Bike
20 sec rest
20 sec ME Front Squats 60/40
20 sec rest

2 minutes rest

4 rounds of:
20 sec ME Cal Ski-erg
20 sec rest
20 sec ME Toes to Bar
20 sec rest

2 minutes rest

4 rounds of:
20 sec ME Cal Row
20 sec rest
20 sec ME Dumbell Snatches 22,5/15 kg
20 sec rest

 

BENCHMARK
20 October 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 21 October 2021

A. Bench Press 3-5 | 5-8 |3"

B. Bentover Barbell Row 2-4 | 8-12 | '90

"Annie"

50-40-30-20-10 Reps For Time of:
Double-Unders
Sit-Ups

 

Power-Up

Powerlifting: 21 October 2021

A. Power Clean + Push Press 3 | 3-5x1 | '30 | 2-3" @ 90%

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
16 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 October 2021

A. Front squats 5| 3x 1 1/4 | 3"

B. Every Minute On the Minute for 20 minutes, of:
10 Burpees over the Bar (facing)
10 Front Rack Stepping FW Lunges
10 Strict Pull Ups
10 Back Rack Stepping BW Lunges
10 Handstand 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
13 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 October 2021

A. Turkish Get-ups 2|5L+5R|1"

B. Technique on (synchronized) T2B


C. Buddy WOD for time:

30 synchronized Toes to Bar
800 m Run
25 synchronized Toes to Bar
400 m Run
20 synchronized Toes to Bar

Power-Up

Powerlifting: 14 October 2021

A. Power Clean + Push Press 3 | 5-7x1 | '30 | 2-3" @ 85%

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

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

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

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