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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
18 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 June 2021

Buddy WOD
32 minute AMRAP of:
15 Calorie Row
12 Deadlift 60/40 kg
9 Hang Power Clean 60/40 kg
6 Shoulder to Overhead
3 Bar Muscle Ups/ 5 Pull Ups

note: 1 partner to complete 1 full round and then swap

Just lift odd shit

Strongman: 19 June 2021

A. Turkisch Get-up 5 | 2L+2R | 2"

B. Farmer Handle Deadlift 
3 | 3-5 | 3" in tempo 3-1-1-1

C. Buddy WOD; 6 Rounds of:
- 6 Back Squats in tempo C0X0 @ 70% 1RM
- 6 Double KettleBell Snatch 12-16kg
- 15m Sled Push @ AHAP

note: You do 1 round, I do 1 round


WOD
17 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 June 2021

5 Rounds for time of:
3 Rope Climbs
10 Toes to Bar
21 Plate Overhead Walking Lunges 20/15 kg
400m Run

note: Timecap 30 minutes

WOD
16 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 June 2021

A1. Dumbbell Bench Press 5 | 8 | 0"
A2. Barbell Bent Over Rows 5 | 10 | 0"
A3. Strict Pull Up 5 | Max Effort | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Double Kettlebell Front Rack Carry
2nd minute: Ski Erg Calories
3rd minute: Sled Drag
4th minute: Echo Bike Calories

Power-Up

Powerlifting: 17 June 2021

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

B1. Press 3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Chin-up 3-5 | 3-5 | 2" in tempo 3-1-1-1

C1. Romanian Deadlift 3 | 6-10 | '90 in tempo C-0-1-1
C2. Ring Dip 3 | 6-10 | '90 in tempo C-0-1-1

WOD
15 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 June 2021

A1. Deadlift 5 | 6 | 0"
A2. Single Ring Upright Row 5 | 10 | 0"
A3. Single Leg Dumbbell RDL 5 | 8 L/8 R | 0"

B. 2 Rounds for time of:
500 m Row
20 Deadlift 100/70 kg
20 Handstand Push Ups

WOD
14 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 June 2021

A. 7 x EMOM2 of Snatch Pull + 2 Power Snatch + 1 Overhead Squat
Note: Focus is on quality Movement

It’s Gymnasty

Gymnastics: 15 June 2021

Tech/Skill work on:
Kipping pull up
Butterfly pull up / chest to bar
Bar MU

Strength:
Strict pull ups
EMOM for 10 minutes, 50-60% of your max or slow negatives with 2'' hold on top

Conditioning:

For time: 30 Pull ups/ CTB/ Bar MU
note: every time you break perform 10 burpees (choose according to your level- you should be able to do sets of 5)

Power-Up

Powerlifting: 15 June 2021

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

B1. Bench Press 
3-5 | 3-5 | 0" in tempo 3-1-1-1
B2. Ring Row 3-5 | 10 | 3" in tempo 3-1-1-1

C2. Split Squat 3 | 5L+5R | '90 in tempo C-1-1-1
C2. Barbell Press 3 | 10 | '90 in tempo C-1-1-1

WOD
13 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 June 2021

A. Front Squat
5 | 3 | 3"

B. 3 Rounds of 3 minutes on/3 minutes off, of:

20 m Double Kettlebell Front Rack Walking Lunge
12 Burpee Box Jump Overs 24/20"
then in remaining time Max Effort Ski Erg Calories

WOD
12 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 June 2021

4 x 6 minute AMRAP's of:
AMRAP 1
8 Double Dumbbell Box Step Ups 22.5/15 kg
10/8 Calorie Ski Erg

AMRAP 2

8 Toes to Ring
10/8 Calorie Echo Bike

AMRAP 3

Burpees to target
10/8 Calorie Ski Erg

AMRAP 4
4 x 10m Double Kettlebell Front Rack Carry
10/8 Calorie Row

note: 3 minutes rest between AMRAP's

WOD
11 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 June 2021

With a Partner 2 x 13 minute AMRAP's of:
200 Double Unders
200 m Run Each
80 Pull Ups
40 Overhead Squats/Front Squats 50/35 kg
then in remaining time
Max effort of burpee box Jump overs 24/20"

Just lift odd shit

Strongman: 12 June 2021

A. Keg to Shoulder to Overhead
Work up to a heavy single lift in 15 minutes

B. Farmer Handle Deadlift 
3-5 | 3-5 | 3" in tempo 3-1-1-1
42-30-18 reps of:
- Kb Snatch L 24/16kg
- Kb snatch R
- Sandbag Squats
- Cal Ski-erg
Note: Goal is to split reps and do them unbroken as fast as possible
Week 28

WOD
10 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 June 2021

For time:
25 Double Dumbbell Devils Press 22.5/15 kg
50 Box Jump Overs 24/20 "
50 Wall Balls
75 Calorie Row
50 Wall Balls
50 Box Jump Overs 24/20 "
25 Double Dumbbell Devils Press 22.5/15 kg

timecap of 28 minutes

WOD
09 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 June 2021

A1. Benchpress 5 | 7 | 0"
A2. Single Ring Upright Row 5 | 10 | 0"
A3. Single Leg Dumbbell RDL 6 L/ 6 R | 3"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st Minute: Farmer's Carry
2nd Minute: Sandbag Bearhug Hold
3rd Minute: Ski Erg Calories
4th Minute: Sled Drag

Power-Up

Powerlifting: 10 June 2021

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

B1. Press 3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Chin-up 3-5 | 3-5 | 2" in tempo 3-1-1-1

C1. Romanian Deadlift 3 | 6-10 | '90 in tempo C-0-1-1
C2. Dip 3 | 6-10 | '90 in tempo C-0-1-1

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