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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.

BENCHMARK
20 October 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 21 October 2021

A. Bench Press 3-5 | 5-8 |3"

B. Bentover Barbell Row 2-4 | 8-12 | '90

"Annie"

50-40-30-20-10 Reps For Time of:
Double-Unders
Sit-Ups

 

Power-Up

Powerlifting: 21 October 2021

A. Power Clean + Push Press 3 | 3-5x1 | '30 | 2-3" @ 90%

B. Front Squat 
3 | 3-5 | 3" in tempo C-0-X-1

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

WOD
19 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2021

A. Empty Barbell Drills

B. 5 rounds of the following Snatch Complex:

1 Hip Snatch
1 Hang Snatch (at knee hight)
1 Snatch

C. 20 minute EMOM

odd minute: 2 Squat Snatches
even minute: rest

note: every odd minute try to increase weight till max of 80%</em

WOD
15 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2021

A. Empyt Barbell Drills

B. Snatch Tech work:

1 Snatch Pull to Hold + 1 Squat Snatch
1 Dip Snatch + 1 Full Snatch
1 No feet Snatch* + Full Snatch
*feet start and stay in the catching position

C. Snatch Waves

Wave 1: | 3reps @70% | 2reps @75% | 1rep @80%
Wave 2: | 3reps @75% | 2reps @80% | 1rep @85%

Power-Up

Powerlifting: 16 September 2021

A. Clean Pull + Power Clean 5 | 1+1 | 2"

B. 1 1/4 Front Squat 
3-5 | 2-5 | 3" in tempo 3-0-X-1

C1. Press 
3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Dips 
2 | ME | '90

BENCHMARK
12 September 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 September 2021

A. Empty Barbell Drills

B. Find you 2 RM Power Clean (touch and go)

"Linchpin Test"

C. 5 rounds for time
15 Wall Balls
15 Power Cleans (43/ 30kg)

WOD
06 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2021

A. 10 min empty Barbell drils

B. Snatch Complex of:

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch

C. 10 minute EMOM, of: 
2 Squat Snachtes

D. Accessory Work; 
Static core holds (plank holds/ hollow holds/ arch holds e.a.)

Power-Up

Powerlifting: 7 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60

WOD
08 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 July 2021

5 Rounds for time of:
20 Calorie Row
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Power Cleans
3 Front Squats
3 Push Jerks

note: Barbell at 85/65 kg

WOD
21 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 June 2021

A. For Quality!
7 sets of every two minutes on the two minutes: 

1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st minute: Toes to Ring
2nd minute: Double Kettlebell Front Rack Walk
3rd minute: Echo Bike Calories
4th minute: Heavy Sled Drag

It’s Gymnasty

Gymnastics: 22 June 2021

Week 30

Power-Up

Powerlifting: 22 June 2021

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

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

C1. Split Squat 
3 | 5L+5R | '90 in tempo C-1-1-1
C2. Yoke Press 3 | 10 | '90 in tempo C-1-C-1

WOD
16 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 June 2021

A1. Dumbbell Bench Press 5 | 8 | 0"
A2. Barbell Bent Over Rows 5 | 10 | 0"
A3. Strict Pull Up 5 | Max Effort | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Double Kettlebell Front Rack Carry
2nd minute: Ski Erg Calories
3rd minute: Sled Drag
4th minute: Echo Bike Calories

Power-Up

Powerlifting: 17 June 2021

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

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

C1. Romanian Deadlift 3 | 6-10 | '90 in tempo C-0-1-1
C2. Ring Dip 3 | 6-10 | '90 in tempo C-0-1-1

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
13 May 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 May 2021

With a continous running clock for 20 minutes, perform:

00:00 - 6:00 AMRAP of:

5 Strict Press
5 Front Squats

07:00 - 13:00 AMRAP of:
5 Front Squats
7 Push Ups

14:00 - 20:00 AMRAP of:
5 Thrusters
9 Burpees

note: use 1 Barbell 50/35kg, score = total reps performed

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