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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
26 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 September 2022

A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 85-95% of 3 rep max

B. 3 Rounds for time of

25 m Double DB/KB Front Rack Lunge
25 Pull Ups

Power-Up

Powerlifting: 27 September 2022

A. Back Squat 3 | 3-5x1 | '30-40 | 3-5" @ 90%

B1. Bench Press 
3 | 2-5 | 3"
B2. Seal Row 3 | 10 | 2" in tempo C-1-X-3

C1. Double Kettlebell Snatch 
3 | 10 | '90
C2. Double KB Front to Back Lunge 3 | 5 L/R | '90

It’s Gymnasty

Gymnastics: 27 September 2022

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
29 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 August 2022

A. Power Clean 6 | 5 | 3"
*Intent is to complete sets at 80% of 3 rep max
*Deload Week

B. 2 Rounds for time of

30/25 Calorie Row
30 Single Dumbbell Shoulder to Overhead 22.5/15kg (Swap Arms every 5 reps)
15 Bar Muscle Ups/Chest to bar
*Time Cap 14 minutes

Power-Up

Powerlifting: 30 August 2022

A. Back Squat 10min 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: 30 August 2022

STRENGTH
E2MOM x 6 1-2 legless rope climb 20" L-sit on paralettes

SKILL
8min bar MU/ CTB/
pull up practice for the wod

WOD
For time 21.15.9 kipping HSPU
7.5.3 bar muscle ups
Rest 3'

For time 12.9.6
kipping deficit HSPU
7.5.3 bar muscle ups

☆ Scale bar MU with 21/15/9 pull ups and 12/9/6 CTB

WOD
28 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 August 2022

A. Back Squat 6 | 5 | 3"
*Intent is to complete sets at 80% of 7 rep max
*Deload Week

B. 15 minute AMRAP with Ascending Reps

3,6,9,12...
Kettlebell Swing 24/20"
Wall Ball
Burpee to Target

WOD
22 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 August 2022

A. Power Cleans 5 | 4 | 2"
*Intent is to complete sets at 88-92% of 3 rep max

B. 3 second Paused Hang Power Cleans 
4 | 3 | 90" (50-60%)

C. 5 rounds of 2 minutes on/2 minutes off of:

12 Double Dumbbell Box Step Overs 22.5/15 kgs
then in remaining time max effort of Row Calories

It’s Gymnasty

Gymnastics: 23 August 2022

Power-Up

Powerlifting: 23 August 2022

A. Back Squat 10min 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"

WOD
21 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 August 2022

A. Back Squat 5 | 6 | 3"
*Intent is to complete sets at 90-92% of 7 rep max

B. 3 Rounds for time of

400 M Run
5 Rope Climbs
20 Wallballs
*TC 18 minutes

WOD
16 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 August 2022

A. Back Squat 5 | 8 | 3"
*Intent is to complete sets at 85-90% of 7 rep max

B. 18 minute AMRAP of

14 Calorie Row
14 HSPU
14 Calorie Row
14 Alternating Single Leg Squats (Pistols)
200m Run

WOD
07 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 August 2022

A. Back Squat 5 | 7 | 2"
*Intent is to complete sets at 85-90% of 7 rep max

B. 2 Rounds Each For Time (EFT) of

30 Toes to Bar
120 Double Unders
15 Burpee to Target
120 Double Unders
30 Pull Ups

rest 3:00 after each round

*Time Cap 21 minutes

WOD
31 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 August 2022

A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 4-5 attempts at most here

B. 4 Rounds for time of

20/17 Calorie Row
15 Burpee Box Jump-Overs 24/20"
10 Alternating Dumbbell Snatch (Heavy)
*Time Cap 15 minute

WOD
27 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 July 2022

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

B. for time 10*9*8*7*6*5*4*3*2*1 reps of:

overhead squats 50/35 kg
* 5 burpees over the bar

Power-Up

Powerlifting: 28 July 2022

A. Deadlift 5 | 3 | 3"

B. Dead-start Frankenstein Squat 
3 | 5-6x1 | '20 | 3"

C1. Dips 
3 | 5-8 | 2"
C2. Pull-up
3 | 5-8 | 2"

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