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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
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
21 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 November 2021

Day 1 of our 6 week Strength Cycle! 
Write down your numbers to keep track! 

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

B. Deadlift
1-2 | 5 | 3"

C. 4 minute AMRAP of:

10 Cal Ski-erg
10 Toes to Bar

3 minutes rest

D. 4 minute AMRAP of:

15 Cal Row
10 Box Jumps 60/50 cm

WOD
19 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 November 2021

Buddy WOD - YOU GO/ I GO

AMRAP in 30 minutes:
1000/800 m. Ski- erg
10 Rope Climbs
1000/800 m. Row
50 Kettlebell Swings 24/16 kg
20 Burpee Pull-ups

WOD
17 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 November 2021

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

B. Turkish Get-ups 2-3 | 8L + 8R | '90


C. 21-15-9 Calories of:

Row
Ski-erg

rest 3 minutes

21-15-9 Calories/ Reps of:
Row
Burpees over the Rower

Power-Up

Powerlifting: 18 November 2021

A. Overhead Squat 5 | 2 | 2" in tempo 4-3-1-1

B. Deadlift 
3 | 5-8 | 3" in tempo 3-1-X-1

C1. Bench Press 
5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"

D. Bent over Lateral Raise 
3 | 10 | '60 in tempo C-1-1-3

WOD
11 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 November 2021

A. Turkish Get-ups 3 | 8L + 8R | '90

B. Four 3-minute AMRAP's in 21 minutes:

1st AMRAP in 3 minutes
21 Overhead Squats 43/ 30 kg
21 Over-the-Rower Burpees
Max-Calorie Row

3 minutes Rest

2nd AMRAP in 3 minutes
18 Overhead Squats 52/ 36 kg
18 Over-the-Rower Burpees
Max-Calorie Row

3 minutes Rest

3rd AMRAP in 3 minutes
15 Overhead Squats 60/ 43 kg
15 Over-the-Rower Burpees
Max-Calorie Row

3 minutes Rest

4th AMRAP in 3 minutes
12 Overhead Squats 70/ 47 kg
12 Over-the-Rower Burpees
Max-Calorie Row

WOD
09 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 November 2021

A. Strict Chin-ups 2-4| 8-12 | '90

B. Handstand Walk practise

C. Complete as many calories on the rower as possible in 10 minutes of:
10 Strict Handstand Push-ups
20 Pulls on the Rower

WOD
30 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 October 2021

A. 20 minutes to find your heaviest 2 RM Deadlift of the day

B. 5 Rounds of 3 minutes ON, 1 minute OFF, of:
Rowing for Cal
1:30 light pace
1:00 moderate pace
0:30 hard pace
1:00 rest

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"

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

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