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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
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
18 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 October 2021

A1. Dumbbell Bench Press 2-4 | 8-12 | 0"
A2. Dumbbell Gorilla Row 2-4 | 8-12 | 2"

B. In Buddies, for time:
50 Cal Ski-erg
50 Cal Row

rest 1 minute

60 Cal Ski-erg
60 Cal Row

rest 1 minute

40 Cal Ski-erg
40 Cal Row

Power-Up

Powerlifting: 19 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 | 2"
C2. Chin-up 3 | 5-8 | 2"

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
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
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
29 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 September 2021

A. 16 minute EMOM of:
odd minute: 2 Power Cleans (increase weight every round)
even minute: 12 - 15 Cal Row

B. 10 minute AMRAP of:

10 Dumbbell Hang Power Cleans
10 Dumbbell Push Ups

Power-Up

Powerlifting: 30 September 2021

A. Power Clean 5 | 2 | 2"

B. 1 1/4 Front Squat 
3-5 | 2-5 | 3" in tempo 3-0-X-1

C1. Press 
3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Push-ups 
2 | ME | '90

WOD
27 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 September 2021

A. 5 Rounds of the following Clean Complex:
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
note: increase weight every round, work up to max of 80%

B. In Buddies; 24 minute EMOM (4x 6 minute EMOM's) of:

0-6 minutes (@80%) of:
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans

6-12 minutes (85%) of:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans

12-18 minutes (@90%) of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean

18-24 minutes (@95%) of:
Odd minute: Buddy 1 performs 1 Squat Clean
Even minute: Buddy 2 performs 1 Squat Clean

It’s Gymnasty

Gymnastics: 28 September 2021

Week 52

Power-Up

Powerlifting: 28 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. Seal Row 3-5 | 10 | '90 in temp 3-0-1-3

C1. Romanian Deadlift 
3 | 10 | '60
C2. Dumbbell Press 3 | 10 | '60

WOD
22 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 September 2021

A. Power Clean Cluster Set
3 rounds of 5 | 2 | '20 with 3 minutes rest between rounds

B. 10 EMOM of:
1 (Legless) Rope Climb

C. For distance:

4 minutes Row
2 minutes Ski-erg
3 minutes Row
1 minute Ski-erg

score: total meters

Power-Up

Powerlifting: 23 September 2021

A. Power Clean 5 | 2 | 2"

B. 1 1/4 Front Squat 
3-5 | 2-5 | 3" in tempo 3-0-X-1

C1. Press 
3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Push-ups 
2 | ME | '90

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

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