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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
07 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 November 2021

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

B. 10 minute EMOM:
1 ascent Rope Climb (7 m)

C1. Tabata Squats

C2. Tabata Push Ups

WOD
01 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 November 2021

A. Strict Pull-ups 2-4 | 8-12 | 2"

B. Buddy WOD
5 minute AMRAP of:
10 Synchronized Toes to Bar
20 Buddy WallBall Shots

rest 90 seconds

4 minute AMRAP of:
10 Synchronized Chest to Bar Pull-ups
20 Synchronized Hand Releashed Push-Ups

rest 90 seconds

3 minute AMRAP of:
10 Synchronized Bar Muscle Ups
20 m Handstand Walk

Power-Up

Powerlifting: 2 November 2021

A. Snatch Pull 7 | 2 | 2"

B. Back Squat 
3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95%

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
28 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 September 2021

A1. Split Squat 2-3 | 8L + 8R | "0
A2. Band Pull Aparts 2-3 | 12-15 | 2"

B. 15 Rounds for Quality of:

1 Bar Muscle Up
2 Strict Toes 2 Bar
3 Strict Handstand Push Ups
4 Single-Leg Squats, alternating

WOD
25 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 September 2021

A. Muscle Up progressions

B. For time:
10 Muscle Ups
100 Squats
10 Muscle Ups
100 Cal. Row

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
26 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 August 2021

8 Rounds for time of:
200 m Run
6 HSPU's
4 Bar Muscle Ups
3 Squat/Power Clean 100/70 kg
Note: 34 minute Time Cap

WOD
19 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 August 2021

A. 20 minute AMRAP of:
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 32/24 kg

Level 3 - Rx
Level 2 - 1 RMU/4 HSPU/24 and 16 kg KB
Level 1 - 2 Strict Pull Ups/4 HSPU/24 and 16 kg KB

B. 2 minute AMRAP of:
Echo Bike Calories

WOD
09 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 August 2021

A1. Alternating Leg Front Rack Box Step Up 5 | 6 - 8 (each leg) | 0"
A2. Banded Pull Aparts 5 | 20 | 3"

B. 15 minute Alternating EMOM of:
1st Minute: 1 - 5 Ring Muscle Ups
2nd Minute: 10 - 15 Kettlebell Swings 32/24 kg
3rd Minute: 20 second Handstand Hold

Power-Up

Powerlifting: 10 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90

It’s Gymnasty

Gymnastics: 10 August 2021

Strength
A. Weighted Pull Ups/ Chin Ups 3 | 3-5 |
B. Weighted Dips 3 | 3-5 |

Conditioning
16 EMOM (4 rounds of 4 minutes)
1st minute: X Reps Kipping Pull Ups/ Chest to Bar/ Bar Mu's
2nd minute: 40 DU's
3rd minute: X Reps Ring Dips
4th minute: 12/9 cal Ski-erg

Note: X=the amount of reps you can consistently perform in 1 miunte (not unbroken)

Finsher
Tabata Hollow Body/ Superman Hold

WOD
06 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 August 2021

36 minute Partner AMRAP of:
30 Cal Row
15 Rope Climbs
60 Cal Row
30 Bar Muscle Ups
120 Cal Row
60 Handstand Push Ups

Just lift odd shit

Strongman: 7 August 2021

A. Power Clean
Find your best Rep in 15 minutes

B. Yoke Press 5 | 5 | 3"

C. 20 minute Buddy WOD
Suicide Front Rack Walk
*5m*10m*15m walk
*= 2 Front Squats

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