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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
01 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 October 2022

A. Hang Power Clean 8 | 5 | 90"
*Note building to a heavy set of 5

B. In Partners 6 rounds of 2 minutes on/2 minutes off of :

Partner 1 - 15 Bench Press AHAP
Partner 2 - Heavy Sled Drag

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
12 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 September 2022

A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"

B. Handstand Technique Work

*Experienced athletes to work on HS holds

C. 12 minute Alternating EMOM of

1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg

Power-Up

Powerlifting: 13 September 2022

It’s Gymnasty

Gymnastics: 13 September 2022

Week 50

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
31 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 September 2022

A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Banded Tricep Extension 4 | 20 | 3"

B. 20 minute Alternating EMOM of

1st minute : 12-16 Cal Echo Bike
2nd minute : 12-20 KB Gorilla Rows
3rd minute : 15-20 Cal Ski Erg
4th minute : Rest
Note : Work in Groups of 4

Power-Up

Powerlifting: 1 September 2022

A. Front Squat 2 | 5-7 x 1 | '30 | 3" @ 85%
B1. Deadlift 3 | 3 | '30 @ 80-85%
B2 Russian Kettlebell Swing 3 | 10 | 3"

C1. Press 
3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"

It’s Gymnasty

Gymnastics: 1 September 2022

STRENGTH For quality 12/9/6/3 strict HSPU strict TTB 14' TC
SKILL 10min hsw practice
WOD 2 sets each for time: 10 TTB 10 pistols 2 rope climbs 10m HSWalk 2 rope climbs 10 pistols 10 TTB Rest 3' between sets ☆ Scale 10m hsw with 4 wall walks

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
24 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 August 2022

A1. Close Grip Bench Press 4 | 12 | 0"
A2. Plate Halo  4 | 20 | 0 "
A3. Bentover Double Kettlebell Rows 4 | 12 | 3 "

C. 20 Minute EMOM of

1st minute - 45 Seconds of 10m Shuttle Runs
5th minute - 45 seconds strict Pull Ups/Elevated Feet Ring Rows
3rd minute - 45 seconds Echo Bike
4th minute - 45 seconds Weighted Russian Twists
5th minute - 45 Seconds Calorie Row

Power-Up

Powerlifting: 25 August 2022

A. Pause Front Squat + Front Squat 5 | 1+1 | 3" @ 80-85%

B1. Deadlift 
3 | 3 | '30 @ 80-85%
B2. Russian Kettlebell Swing 3 | 10 | 3"

C1. Press 
3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"

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
10 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 August 2022

A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Single DB Tricep Extension 4 | 20 | 3"

C. 20 Minute EMOM of

1st minute - Deadhang 45 seconds
2nd minute - Top Ring/Parallel Supported Hold 45 seconds
3rd minute - Banded Face Pulls 45 seconds
4th minute - Plank Hold
5th minute - 45 seconds Double Kettlebell Front Rack Carry

WOD
03 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 August 2022

A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"

B. 20 Minute EMOM of

1st minute - Top Ring/Parallel Supported Hold 15-45 seconds
2nd minute - 5L/5R Single Arm Dumbell Rows
3rd minute - Banded Face Pulls
4th minute - Plank Hold 45 seconds
5th minute - 30 seconds effort Echo Bike

It’s Gymnasty

Gymnastics: 4 August 2022

STRENGTH 10/8/6/4/2/1 Kipping deficit HSPU *Increase deficit as reps decrease *Scale: start with 2 abmats and decrease to 1 and none as reps decrease Rest 2' between sets SKILL For quality 30 butterfly pull ups 30 butterfly CTB *NOT FOR TIME! Break up as needed to keep the rhythm and don't sacrifice quality WOD FOR TIME: 20m hsw 3 rope climbs 20m hsw 3 rope climbs 3' rest 10m hsw 2 rope climbs 10m hsw 2 rope climbs *Scale hsw for 20/10 attempts walk to wall OR with 10/5 wall walks

Power-Up

Powerlifting: 4 August 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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