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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
20 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 June 2022

A. strict press to push press 4 | 5+3 | 2"

B. pull-ups strict into kip
3 | ME + 3 | 2"

C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders

rest 2 minutes between rounds

It’s Gymnasty

Gymnastics: 21 June 2022

STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible

SKILL
12' to accumulate max handstand walk distance
Or obstacle course

WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees

Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees

Time cap 16'

Power-Up

Powerlifting: 21 June 2022

A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets

B. Victory Raise 
3 | 8-10 | 2"

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

WOD
19 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 June 2022

A. Back Squat 3-5 | 3-5 | 3" tempo 1-0-1-0

B. For time: 
buy in: 800 m run

5 rounds of: 
10 thrusters 40/30 kg
15 toes to bar

buy out: 400 m run

BENCHMARK
17 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 18 June 2022

"Poncho"

6 Rounds for Time (with a Partner)

Partner A:
6 Overhead Squats (135/95 lb)
6 Front Squats (135/95 lb)
6 Back Squats (135/95 lb)

Partner B:
6 Burpee Box Jump Overs (24/20 in)

Switch after every round.

 

WOD
13 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 June 2022

A. strict press to push press 4 | 5+3 | 2"

B. pull-ups strict into kip
3 | ME + 3 | 2"

C. for time:

buy in: 100 double unders

3 rounds of:
21 Cal on the Ski-erg
15 ground to overhead 50/35 kg
9 handstand push-ups

buy out: 100 double unders

Power-Up

Powerlifting: 14 June 2022

A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
5/5 reps @ 65/65%
5/5 reps @ 70/70%
5/5 reps @ 75/70%
* First all Back Squat Sets, Then Front Squat

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

C1. Decline Dumbbell Floor Press 
3 | 3-5 | '90 in tempo C-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo C-1-X-3

WOD
12 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 June 2022

"Starting today with a new strength cycle (6 weeks)"

A. Back Squat 3-5 | 3-5 | 3" tempo 1-0-1-0

B. Complete as many rounds as possible in 15 minutes of:

10 wall-ball shots
10 toes-to-bars
10 box jumps

WOD
06 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 June 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. 6 rounds of:

1 minute on/ 1 minute off, of:
9-7 cal ski-erg
max effort shoulder to overhead 40/30 kg

Power-Up

Powerlifting: 7 June 2022

A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
3/4 reps @ 70/75%
2/4 reps @ 80/80%
2/4 reps @ 90/85%
1 @ 95%
* First all Back Squat Sets, Then Front Squat

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

C1. Decline Floor Press 
3 | 3-5 | '90 in tempo 3-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo 3-1-X-1

WOD
05 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 June 2022

A. Back Squat 3-5 | 8-12 | '90 in tempo 3-1-X-1

B. 100 burpees for time, but... with every minute on the minute 2-3 bar muscle-ups

WOD
30 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 May 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. increasing Kettlebell Snatch Ladder (2-2, 4-4, 6-6... etc until failure)

rest 3 minutes then start, where you finished only now a decreasing ladder

It’s Gymnasty

Gymnastics: 31 May 2022

STRENGTH
12' EMOM alt
1) x reps strict TTB
2) x reps strict HSPU

SKILL
10' CTB/MU practice

WOD
3 rounds of:

3-4 ring/bar MU OR 6-8 CTB
10m hsw
75 DU
10m hsw
3-4 ring/bar MU OR 6-8 CTB
3' rest between sets

TC 24'

Power-Up

Powerlifting: 31 May 2022

A. Back Squat/ Front Squat*
5/5 reps @ 65/60%
5/5 reps @ 70/65%
5/5 reps @ 75/65%
5/5 reps @ 80/65%
* First all Back Squat Sets, Then Front Squat

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

C1. Decline Floor Prees 
3 | 3-5 | '90 in tempo 3-1-X-1
C2. ?

WOD
29 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 May 2022

A. Back Squat 3-5 | 8-12 | '90 in tempo 3-1-X-1

B. 16 minute AMRAP of:

21 wallball shots
15 cal Row
9 burpee box jump overs

WOD
23 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 May 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. 5-10-15-20-15-10-5 reps for time of:

Wallballs
Pullups
alt. DB Snatches 22,5/ 15 kg

It’s Gymnasty

Gymnastics: 24 May 2022

Focus on: ....

Power-Up

Powerlifting: 24 May 2022

A. Back Squat/ Front Squat*
5/5 reps @ 70/65%
5/4 reps @ 80/75%
2/4 reps @ 85/80%
3/4 reps @ 90/85%
1 @ 100%
* First all Back Squat Sets, Then Front Squat

B1. Push Press 
5 | 3-5 | 0" in tempo C-1-X-1
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"

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