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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
22 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 October 2021

Buddy WOD
AMRAP (with a Partner) in 40 minutes
Every 2 minutes, perform:
8 Wall Ball Shots (20/14 lb)
8 Deadlifts (40/30 kg)
8 Hang Power Clean (40/30 kg)
8 Shoulder-to-Overheads (40/30 kg)
Max Calorie Row (in the remaining time)

From 0:00-2:00, partner 1 goes 2:00- 4:00 partner 2.
Continue switching every two minutes untill the 40-minute clock stops.

Just lift odd shit

Strongman: 23 October 2021

A. Kettlebell Snatch + TGU + Thruster 5 | 2x 1+1+1 L+R | 2"

B. Bench Press
5 | 3 | 2" @ 80+%

C. Buddy Wod
20min AMRAP of:
20x Farmer Deadlift @ 1,5x Body Weight
50m Farmers Walk
ME Push-ups

Note: you go, i go and score is total push-ups.

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
11 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 October 2021

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

B. Buddy WOD
10 minute ascending ladder of:
2 Wallball Shots 20/14 lbs (Partner 1)
2 synchronized Burpees
2 Wallball Shots (Partner 2)
4 synchronized Burpees
4 Wallball Shots (Partner 1)
4 synchronized Burpees
4 Wallball Shots (Partner 2)
4 synchronized Burpees
6 Wallball Shots (Partner 1)
6 synchronized Burpees
6 Wallball Shots (Partner 2)
6 synchronized Burpees
... etc.

Power-Up

Powerlifting: 12 October 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1

B. Bench Press 
3 | 5x2 | '20 | 3" in tempo 3-0-X-1

C1. Bulgarian Split Squat 
3 | 5-8 L+R | '90
C2. Dumbbell Shank Lever Row 3 | 5-8 | '90

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
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

WOD
30 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2021

A. 4 Rounds of the following Snatch Complex:
2 Snatch High Pulls
2 Squat Snatches

B. For time:

1,000 m Row
30 Chest-to-Bar Pull Ups
10 Overhead Squats 50/35 kg
20 Chest-to-Bar Pull Ups
20 Overhead Squats 50/35 kg
10 Chest-to-Bar Pull Ups
30 Overhead Squats 50/35 kg
1,000 m Row

WOD
26 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 September 2021

A1. Kneeling one Arm KB Press 2-4 | 8L + 8R| '0
A2. Bent over one arm KB Row 2-4 | 12L + 12R| 2"

B. For time:
20 Cal Row
30 Toes-to-Bars
40 Single-arm Dumbbell Snatches
50 Dumbbell Box Step-overs
40 Single-arm Dumbbell Snatches
30 Toes-to-Bars
20 Cal Row

WOD
24 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 September 2021

Buddy WOD

AMRAP in 40 minutes
every 2 minutes, perform:
8 WallBall Shots 20/14 lb
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder to Overhead 40/ 30 kg
max Cal Row in the remaining time

Just lift odd shit

Strongman: 25 September 2021

A. Deadlift Find your 1RM

B. 21-15-9 reps of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R

C. Buddy WOD
20 min AMRAP of:
6-10 x Dumbbell Bench Press @AHAP
20 m Walking Luge @same weight as Bech Press
12/15 cal Ski-erg

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