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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
11 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 April 2022

A. Kneeling KB/DB press 3 |5-8| 2"

B. for time:

buy in 150 Double Unders

50 alternating Kettlebell Snatches 24/16 kg
50 Box Jumps
50 alternating Kettlebell Snatches

buy out 150 Double unders

It’s Gymnasty

Gymnastics: 12 April 2022

Tech/ Skill work on:
Ring MU practice

-low rings transitions
-jumping MU, two boxes
-explosive kip/ jump in hollow

If you dont have a CTB yet
Spend this time working
on kipping pull ups and CTB (box/ one footed/ bands)

Strength:
4 rounds for quality
15 toes to rings
10 strict ring pull ups
5 strict ring dips
1 ring MU (strict,kipping, jumping)
2' rest between rounds

WOD:
For time:
80 DU
40 kipping hspu
8 rope climbs
40 DU
20 deficit hspu
4 rope climbs

Power-Up

Powerlifting: 12 April 2022

A. Muscle Snatch + Overhead Squat 3 | 1+1 | '60 @ 60%

B. Snatch 
5 | 1 | '90 @ 75-80%

C. Back Squat/ Front Squat*

10/5 reps @ 60/60%
8/5 reps @ 70/70%
6/5 reps @ 75/70%
4/5 reps @ 80/70%
* First all Back Squat Sets, Then Front Squat

D1. Pull-up 
3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90

BENCHMARK
19 January 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 20 January 2022

A. Ring Dips 3 |8-12| 2"

B. Toes 2 Bar 3-5 |12-15| '90

" Ellen "

C. 3 rounds for time of:
20 Burpees
21 Dumbbell snatches alternating 1x 22,5/15 kg
12 Dumbbell Thrusters 2x 22,5 /15 kg

WOD
08 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 October 2021

Buddy WOD
36 minute AMRAP, you do 1 round, I'll do 1 round of:
15 Cal Row
12 Dumbbell Hang Squat Cleans
9 Burpees

Just lift odd shit

Strongman: 9 October 2021

A. Turkisch Get-up 3 | 10 alternating | 2"

B. Bench Press 
10 | 3 | 2" @ 80%1RM

C. Buddy WOD:

3-5 Rounds for time of
5x Keg to Shoulder
5x keg Shoulder to Overhead
5x stricht Pull-up
15 m Sled Drag Back wards

WOD
03 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 October 2021

A. Split Squat 2-3 | 8L + 8R | '60

B. Complete as many rounds as possible in 20 minutes of:

5 m. Rope Climbs, 2 ascents
20 Single-Leg Squats, alternating
40 Double Unders

WOD
28 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 September 2021

A1. Split Squat 2-3 | 8L + 8R | "0
A2. Band Pull Aparts 2-3 | 12-15 | 2"

B. 15 Rounds for Quality of:

1 Bar Muscle Up
2 Strict Toes 2 Bar
3 Strict Handstand Push Ups
4 Single-Leg Squats, alternating

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

WOD
30 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 August 2021

A1. Strict Press 6 | 6 - 8 | 0"
A2. Elevated Feet Parallette Push Up/Push Up 6 | Max Effort | 2"

B. 4 Rounds for Time of:

15 m Double Dumbbell Lunge
75 Double Unders
20 Alternating Dumbbell Snatch

It’s Gymnasty

Gymnastics: 31 August 2021

Last day Pull-up cycle!

"TEST DAY"

Strength test:
1. 1 RM Weighted Pull-up in tempo 3-0-1-0
2. Max set strict Pull-ups (scaled: max set slow negatives in tempo 3-0-1-0)

Core:
TABATA Hollow Hold | Superman hold

Skill Test:
every 3 minutes (12 total)
1. max set TTB
2. max set Pull-ups
3. max set Chest to bar
4. max set Bar MU

Power-Up

Powerlifting: 31 August 2021

A. Clean Pull 5 | 3 | 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. Chin-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Dips 2 | ME | '90

WOD
25 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 August 2021

A1. Alternating Leg Front Rack Box Step Up 3 | 6 - 8 (each leg) | 0"
A2. Banded Pull Aparts 3 | 20 | '60

B. Chin Ups 
2-4 | 8-12 | '90

C. 4 rounds of:
1st minute: Sled Drag anyhow @BW for distance*
2nd minute: rest
3rd minute: Ski-erg for Cals
4th minute: rest

Score: Total Calories
*20 m distance = 3 cals

Power-Up

Powerlifting: 26 August 2021

A. Front Squat 5 x E2OM 3 Reps in tempo 3-0-1-1

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

C1. Push Press 
3-5 | 5-8 | 2"

C2. Rotating Ring Pull-up 
3-5 | 5-8 | 2"

WOD
20 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 August 2021

Buddy WOD
3 x 10 minute AMRAP of:


Station 1
100/90 Cal Echo Bike Calories
40 m Double Dumbbell Walking Lunge
then max effort Pull Ups in Remaining time

Station 2
100/90 Cal Rower
40 m Double Dumbbell Walking Lunge
then max effort Alternating Single Arm Devils Press in Remaining time

Station 3
100/90 Cal Ski Erg
40 m Double Dumbbell Walking Lunge
then max effort Burpee Box Jump Overs in Remaining time

note: 1 minute rest between sets

Just lift odd shit

Strongman: 21 August 2021

A. Power Snatch
Find your best rep in 15 minutes

B. Yoke Strap Press 3 | 5 | 3"

C. Buddy WOD
For time 20-18-16-14-12-10-8-6-4-2 reps of:
- Clusters 60/45
- Dips
- Cal Ski-erg

WOD
18 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 August 2021

A1. Elevated Foot Bulgarian Split Squat
5 | 8 L + 8 R | 0"
A2. Jumping Air Squats
5 | 8 - 12 | 2"
B. Alternating 18 minute EMOM of:
1st minute : 40 sec Chin Hold over Bar
2nd Minute : 12/10 Ski Erg Cal
3rd minute : 40 second Handstand hold against wall
4th minute : 30 Second Parallel Bar Walk
5th minute : 8 Shoot through + Push Up
6th minute: Rest/Walk

Power-Up

Powerlifting: 19 August 2021

A. Front Squat 5 x E2OM 3 Reps in tempo 3-0-1-1

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

C1. Push Press 3-5 | 5-8 | 2"
C2. Rotating Ring Pull-up 3-5 | 5-8 | 2"

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