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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
24 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 July 2022

A. Dumbbell pull-over 2-4 | 8-12 | '90 in 3-1-X-1

B. Dumbbell Rows
2| 8-12 | '60 in 1-1-1-3

C. AMRAP 20 minutes of:

400m Run
5 Bar Muscle-ups

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

BENCHMARK
17 March 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 18 March 2022

A. Double Squat Cleans work up to your 80%

"The Open 22.3"

The last time... 
Everyone had a good chance to experience the Open. Next year make sure to join the FUN!

B. For time:

21 Pull-ups
42 Double Unders
21 Thrusters (weight 1)
18 Chest-to-bar pull-ups
36 Double Unders
18 Thrusters (weight 2)
15 Bar muscle-ups
30 Double unders
15 Thrusters (weight 3)

timecap 12 minutes

WOD
27 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 February 2022

A. Front rack lunges 3-5 | 8 | '3

B. complete as many rounds as possible in 12 minutes of:

10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars

WOD
14 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 February 2022

A. 20 minutes of work on Ring Muscle Up
For time;
5 x 400 meter run
rest 1:1
di 15 mrt.
B. Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars

Power-Up

Powerlifting: 15 February 2022

A. Snatch Pull
3x 5EMOM @ 80% 85% 90%1RM
B. Back Squat
3 | 5-7x1 | '30 | 3" in tempo 3-1-X-1
C1. Handstand Push-up
3 | 1-3 | 0"
C2. Dip
3 | 3-5 | 2"
C3. Rotating Ring Pull-up
3 | 5-8 | 2"
Week 18

WOD
14 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 February 2022

A. 20 minutes of work on Ring Muscle Up

B. For time;
5 x 400 meter run
rest 1:1

Power-Up

Powerlifting: 15 February 2022

A. Snatch Pull 3x 5EMOM @ 80% 85% 90%1RM

B. Back Squat 
3 | 5-7x1 | '30 | 3" in tempo 3-1-X-1

C1. Handstand Push-up 
3 | 1-3 | 0"
C2. Dip 3 | 3-5 | 2"
C3. Rotating Ring Pull-up 3 | 5-8 | 2"

WOD
02 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 December 2021

A. Overhead Squat 3-5 | 5-8 | 3"

B. Max Bar Muscle-ups in 4 minutes

Rest 2 minutes, then,

Complete as many repetitions as possible in 8 minutes of:
30 Double-unders
8 Single-arm Dumbbell Push Presses (left arm)
8 Single-arm Dumbbell Push Presses (right arm)
8 Lateral Burpees over the Dumbbell

WOD
21 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 September 2020

A. Complex of: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch + 1 Overhead Squat
7 | 1 | 2"

B. 16 minute Fight Gone Bad Style of:
1st minute: Ski Erg Calorie
2nd minute: 5 m Handstand Walk/ Wall Walk
3rd minute: Double Kettlebell/ Dumbbell Front Squat
4th Minute: Rest

note: work in groups of 4 pax. 

Power-Up

Powerlifting: 22 September 2020

A. Back Squat
10 | 3 | 2" in tempo 3-0-X-1

B1. Bench Press
5 | 5 | 3" in tempo C-0-1-1

B2. Dumbbell row
5 | 5L+5R| 2" in tempo C-0-1-1

It’s Gymnasty

Gymnastics: 22 September 2020

A. Bar Muscle-up attempts
5 | 1-3 | 3"

B. Work on your weakness
5 | ME | 2"

C. Hang test
3 | ME | 2"

D. Handstand practice for 20 min

WOD
31 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 September 2020

A. Snatch Pull + Squat Snatch
8 | 1 | '90

B. 14 minute AMRAP
11 Burpee Box Jump Overs 24/ 20 inch
11 Toes to Bar
200 m Run

It’s Gymnasty

Gymnastics: 1 September 2020

A. Kipping Swing with Pull (on bar)
4 | 5-8 | 2"

B. Jumping Bar Muscle-up (transition practice)
5 | 3 | 1"

C. Strict Pull-ups (Chest2bar)
3 | 5-8 | 2"

D. Maltese Push-ups
3 | ME | 2"

WOD
09 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 March 2020

A. Bench Press
6 | 4 | 2"

B. 5 rounds of 2 minutes on/2 minutes off, of:
4x 10 m Heavy Sled Drag
15 Push Ups
Max Effort Ski Erg Calories in the remaining time.

It’s Gymnasty

Gymnastics: 10 March 2020

A. Kipping Swing w. Pull (on bar)
4 | 5-8 | 2"

B. Jumping Bar Muscle-up (transition practice)
5 | 3 | 1"

C. Strict Pull-ups (Chest2bar)
3 | 5-8 | 2"

D. Maltese Push-ups
3 | ME | 2"

E. Hollow Arch Hold
4 | 1" | 1"

Power-Up

Powerlifting: 10 March 2020

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-0-1-1

B1. Press
5 | 5 | 2"

B2. Pull-up
5 | 5 | 2"

C1. Good Morning
3 | 10 | '90 in tempo 3-1-1-1

C2. Parallettes Push-up
3 | 10 | '90 in tempo 3-1-1-1

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