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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
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
23 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 April 2021

In groups of 4
5 rounds for time of
1 minute Ring Dips
1 minute Back Squats for Volume (weight x reps = score)
1 minute Ass. Bike for kcal
1 minute rest

WOD
20 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 April 2021

A1. Tempo Back Squat 4 - x - 1 - 1
6 | 3 | 0"
A2. Strict Pull Ups
6 | Max Effort | 3"
A. 30-20-10-20-30 Reps for Quality of:
Barbell Strict Press
Plank Position Alternating Knee to Elbow
Barbell Upright Row
Flutter Kicks
https://www.youtube.com/watch?v=ZReBfqSrdlQ

WOD
20 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 April 2021

A1. Back Squat  6 | 3 | 0" in tempo 4 - x - 1 - 1
A2. Strict Pull Ups  6 | Max Effort | 3"

B. 30-20-10-20-30 Reps for Quality of:

Barbell Strict Press
Plank Position Alternating Knee to Elbow
Barbell Upright Row
Flutter Kicks

WOD
11 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 April 2021

A. Back Squat
20 minutes to find a 10 rep max for the day.

B. Every 3 minutes for 7 rounds of:
24 Hops over DB
12 DB/KB Thrusters (R)
12 DB/KB Thrusters (L)
24 DB/KB Russian Twists

WOD
05 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 April 2021

A. Back Squat  4 | 6 | 3"
*heavier than 10 rep max from previous week
Note: If athlete hasn't been following squat programme they are to complete 5 x 5

B. 3 sets for Quality of:
20 Kettlebell/Dumbbell Halos
15 Kettlebell/Dumbbell Clean and Press (L)
15 Kettlebell/Dumbbell Clean and Press (R)
15 Kettlebell/Dumbbell Single Arm Kneeling Press (L)
15 Kettlebell/Dumbbell Single Arm Kneeling Press (R)
30 Kettlebell/Dumbbell Hold Flutter Kicks

WOD
28 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 March 2021

A. Back Squat 3 | 8 | 3"
*at same weight as 10 rep max from previous week
Note: If athlete hasn't been following squat programme they are to complete 5 x 5

B. 3 Rounds for time of:
15 Double Dumbbell Front Squat
200m Run
15 Double Dumbbell Thruster
Rest 1:00

WOD
21 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 March 2021

A. Back Squat 4 | 7 | 3"
*at same weight as 10 rep max from previous week

B. Crossfit Games Open 21.2
10 Alternating DB Snatch
15 Burpee Box Jump Over
20 Alternating DB Snatch
15 Burpee Box Jump Over
30 Alternating DB Snatch
15 Burpee Box Jump Over
40 Alternating DB Snatch
15 Burpee Box Jump Over
50 Alternating DB Snatch
15 Burpee Box Jump Ove

WOD
19 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 March 2021

A. 18 minute Partner AMRAP of:
Back Squat 50/ 35 kg
*5 Burpee Penalty for all pausing of Back Squats
Note: 1 Partner running 400 m

B. 12 minute Partner AMRAP of:
Shoulder to Overhead 50/ 35 kg
*12 Jumping Lunge Penalty
Note: 1 Partner runing 200m with Jerry Can

Rest 4 minutes between AMRAP's

WOD
14 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 March 2021

A. Back Squat 5 | 6 | 3"
*at same weight as 10 rep max from previous week

B. CrossFit Open 21.1
1 Wall Walk
10 Double Unders
3 Wall Walk
30 Double Unders
6 Wall Walk
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders

Check the link to the CrossFit Open 21.1 here

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