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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
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

 

WOD
17 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 October 2021

A. Power Snatch 4-5 | 3 | '2
* after 3 Reps perform 1 Overhead Squat

B. EMOM for 14 minutes: 
odd minute: 4 Power Snatches
even minute: 12 Burpees over de Bar (facing)

WOD
07 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 October 2021

A. 20 minutes to build up to your 2 Rep Squat Snatch

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

Power Snatches
Toes to Bar
Handstand Push Ups

*starting with and on every other minute, 3-5 Burpees

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
06 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2021

A. 10 min empty Barbell drils

B. Snatch Complex of:

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch

C. 10 minute EMOM, of: 
2 Squat Snachtes

D. Accessory Work; 
Static core holds (plank holds/ hollow holds/ arch holds e.a.)

Power-Up

Powerlifting: 7 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 Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

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

WOD
27 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 August 2021

In Partners 40 minute AMRAP of
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note : Complete Entire round before swapping

Just lift odd shit

Strongman: 28 August 2021

A. Power Snatch
3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press
5 | 5 | 3"
20 min AMRAP of:
Week 47

WOD
27 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 August 2021

BuddyWOD
40 minute AMRAP of:
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note: Complete entire round before swapping

Just lift odd shit

Strongman: 28 August 2021

A. Power Snatch 3 | 3-5x1 | '30 | 3" @ 90%1RM

B. Yoke Press 5 | 5 | 3"

C. Buddy WOD
20 min AMRAP of:
- 10 sandbag Squats
- 20 m Sandbag Walk
- 30 sec Ski-erg for Cal

Note: Yo do a round, I do a round
Score = total Calories

WOD
03 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 August 2021

A. Tempo Snatch Deadlift + Snatch Shrug + Power Snatch 7 | 1 | 2"

B. 21* 15* 9 of:

Overhead Squat 60/40 kg
Chest to Bar Pull Ups
*200 m Run after each set

note: 16 minute TC

WOD
30 July 2021 | by CrossFit Amsterdam

Buddy-up!

WOD: 31 July 2021

Buddy WOD
35 Minute AMRAP of:
100 Calorie Row
80 Wall Balls
60 Hang Power Snatch
40 Burpee Box Jump Overs

Just lift odd shit

Strongman: 31 July 2021

A. Turkisch Get-Up 5 | 2L+2R | 2"

B. Zercher Squat 3-5 | 3-5 | 3" in tempo 4111

C. Buddy WOD
10 Rounds For Time of:
12 Deadlifts 70/50kg
9 Hang Power Cleans
6 Jerks

note: You do a round, I do a round

WOD
23 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 July 2021

BUDDY WOD
34 minute AMRAP of:

Buy In: 5000/ 4500 m Row

then in remaining time AMRAP of:
2 Power Snatches 60/45 kg
4 Overhead Squat 60/45 kg
8 Box Jump Overs 30/24 inch

note: Partner A needs to complete 1 round (2/4/8 reps) before Partner B can perform his/her 1 round. 

Just lift odd shit

Strongman: 24 July 2021

A. Push Press find your 1 RM in 15 Min

B. Zercher Squat 3-5 | 3-5 | 3" in tempo 4111

C. Buddy Wod, 20 min Buddy EMOM of:
1st minute: ME Sandbag over the Box
2nd minute: ME Sandbag Squats
3rd minute: ME Sandbag Bearhug Walk
4th minute: rest

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