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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
28 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 September 2022

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. In Pairs 30 minute EMOM of

Partner 1 - 30 seconds Ski Erg/ Partner 2 Rest
Partner 2 - 30 seconds Ski Erg/ Partner 1 Rest
*Score is total meters performed

Power-Up

Powerlifting: 29 September 2022

A. Segment Clean Pull + Clean with 2sec Hold in bottom Build up in 20 min

B. Pause Front Squat 
3 | 2-5 | 3"

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

WOD
19 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2022

A. Thruster
5 | 5 | 2"
*Looking at 85-90% from last weeks 3 rep
B. 13 minute AMRAP of
1 Wall Walk
1 Legless Rope Climb
1 Rope Climb
*Athlete to add 1 Wall Walk each round

Power-Up

Powerlifting: 20 September 2022

Week 51

It’s Gymnasty

Gymnastics: 20 September 2022

Week 51

WOD
17 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 September 2022

A. BB Reverse Stepping Lunges 5 | 8L and 8R | 3"

B. Handstand Walk Technique Work

*Experienced athletes to work on HS holds

C. 15 minute Alternating EMOM of

1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
3rd minute : Rest

WOD
15 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2022

A.Snatch Pull + Snatch (Technique) 10 | 1 | 90"

B. Snatch at 70% of Part A with 2 second Pause in bottom 
6 | 2 | 60"

C. 15 minute AMRAP of

Ascending Rep Scheme 3,5,7,9,11,13...
Bar Muscle Up
Squat Snatch 60/45
*Athlete to perform 12 Burpees over bar after each set

WOD
14 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2022

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups

WOD
13 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 September 2022

A. 20 minutes to find a 3 rep heavy Deadlift

B. 18 minute AMRAP of

10 Clean and Jerks 45/35 kg
25 Doubles
*Every 3:00 including 0:00 athlete to run 200m

WOD
12 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 September 2022

A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"

B. Handstand Technique Work

*Experienced athletes to work on HS holds

C. 12 minute Alternating EMOM of

1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg

Power-Up

Powerlifting: 13 September 2022

It’s Gymnasty

Gymnastics: 13 September 2022

Week 50

WOD
05 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 September 2022

A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 2-3 attempts at most here

B.14 minute AMRAP of
200 m Run
20 Toes to Bar
200 m Run
20 Wall Balls

Power-Up

Powerlifting: 6 September 2022

A. Back Squat 10minute EMOM 2 reps @ 70-75%

B1. Incline Bench Press 
3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"

It’s Gymnasty

Gymnastics: 6 September 2022

Week 49

WOD
25 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 August 2022

5 Rounds of 4 minutes on 2 minutes off
15 HSPU
9 Double Dumbbell Devils Press 22.5/20 kgs
50 Double Unders
then in remaining time max effort Wall Balls

*Athletes to have at least 1 minute of wall balls

BENCHMARK
12 August 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 August 2022

Billa

In partners 26 Rounds for time of
9 Wall Balls
6 Burpees
3 Power Cleans 70/50

*Athletes to run 1 mile together at round 6
*Time Cap 38 minutes

 

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